Walnut & Rosemary Crepes with a Creamy Mushroom Filling

(Gluten-free, Vegetarian, Diary-free option)

Servings: 5-6 Mushroom Walnut Crepe w

 

INGREDIENTS

Crepes

  • ¼ cup Organic Walnut Flour
  • ¾ cup buckwheat flour
  • 1 teaspoon baking powder
  • 1 cup nut milk
  • 4 medium organic eggs, beaten
  • 1 tablespoon fresh rosemary, finely chopped
  • ¼ teaspoon salt
  • Organic butter or coconut or olive oil for frying

Mushroom filling

  • 300g mixed mushrooms, sliced
  • ½ can butter beans, drained
  • 3 garlic cloves, minced
  • ½ onion chopped
  • 200ml nut milk
  • 1 tablespoon tapioca or corn flour
  • 1 teaspoon wholegrain mustard
  • Handful of chopped parsley or chives
  • 1 tablespoon tamari
  • 2 teaspoons Shitake Mushroom Powder
  • Pinch white pepper
  • 2 tablespoons organic butter or olive oil for frying

 

INSTRUCTIONS

Crepes

  1. Combine all the dry ingredients in a medium-size mixing bowl.
  2. Add in the eggs and stir until well combined.
  3. Slowly add in the nut milk, stirring continuously until a smooth batter forms. If you feel the batter is too thick, add in another ¼ cup of nut milk but bear in mind that this batter will be thicker than a normal crepe consistency.
  4. Heat a frying pan over a low heat with a little butter or coconut or olive oil.
  5. Once the butter/oil has melted and spread, spoon some crepe batter into rounds onto the pan and spread out with the back of your spoon or spatula.
  6. Cook over a low heat for about 3-4 minutes on one side.
  7. Flip over and finish cooking for 30 seconds.
  8. Repeat until all the batter has been made into crepes.
  9. Keep crepes in a warm oven, until the mushroom filling has been made.

Mushroom filling

  1. Heat the butter/oil in a medium frying pan and sauté the onion and garlic for 1-2 minutes or until they soften.
  2. Add the mushrooms and tamari and cook for 4 minutes or until they start to soften.
  3. In a small bowl or a cup, mix the flour and Shitake Mushroom powder with a little nut milk to form a paste. Then place in a small saucepan with the remaining nut milk and mustard.
  4. Stir constantly whilst slowly bringing to the boil.
  5. Once the sauce thickens, add in the mushroom mixture, beans, pepper and parsley or chives. Mix well and then remove from heat. 
  6. Place one crepe at a time onto a plate and spoon a portion of the mushroom mixture onto only half of the crepe. Fold the crepe in half.
  7. Repeat step 6 with the remaining crepes.
  8. Serve. Enjoy.  

 

What's nourishing about this recipe... 

This meal can be eaten for breakfast, lunch or dinner – it’s very versatile and very nutritious!

Mushrooms are incredibly nutritious. They’re a great source of B vitamins, which provide the body with energy and they play a key role in the normal functioning of the nervous system. They are also essential for the maintenance of muscle tone in the gastro-intestinal tract and for the health of the skin, hair, mouth, eyes and liver. They also provide a synergistic source of immune boosting compounds, which make them so medicinally beneficial.

Ever thought that walnuts look like little human brains? Coincidently, they have been recognized as one of the ultimate brain foods as they contain a number of neuroprotective compounds, including vitamin E, folate and the essential fatty acid, omega 3. 

The buckwheat flour providesa good source fibre, vitamins B1, B3 and B6 and the essential minerals manganese, magnesium phosphorousand copper. The fibre is soluble, which can help to reduce blood cholesterol levels and promote bowel health. Additionally, the butter beans are high in fibre too but perhaps more unknown, they provide an excellent source of the trace mineral molybdenum, which can support detoxification of sulphites, found in many types of food preservatives.