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Comfort without Compromise

A recipe series dedicated to your favorite comfort foods that don't compromise your health. First up, an immune-boosting take on the classic crepe.

This recipe first appeared on siabrainhealth.com.

Because we could all use a little comfort food right now.

Let’s embrace our cravings without compromising our immune systems or contradicting our other efforts to maintain both physical and mental health.

With a few tweaks to classic recipes, we can enjoy the foods we love while supporting – not suppressing – our immunity.

First up: an immune and mood-boosting take on the classic crepe. With a base of almond and arrowroot flour, our beloved, bourgie French burrito becomes a nutritional powerhouse. Low in carbohydrates but high in good fats, we avoid the emotional rollercoaster of sugar highs and lows; in its place, we embrace the satiety and stability that accompany a healthy treat that tastes as good as a cheat.

Almonds are a fantastic source of vitamin E, a potent antioxidant that seems eternally upstaged by vitamin C. Make no mistake; vitamin E plays a critical role in immune function. The results of a 2005 study showed that vitamin E supplementation was associated with a “significant improvement in resistance to influenza infection in aged mice and a reduced risk of upper respiratory infections in nursing home residents.” As a lipid-soluble vitamin, vitamin E is best absorbed when paired with fat – yet another advantage of the almighty almond.

Arrowroot (a tropical tuber) has also been shown to have an immunostimulatory effect: a 2011 study revealed that a diet containing arrowroot significantly enhanced the production of immunoglobulins G, A, and M – antibodies that help protect against bacterial and viral infections.

Both almonds and arrowroot also contain folate, a vitamin that helps produce neurotransmitters like serotonin (the mood transmitter) and dopamine (the reward transmitter). Amid troubled times, folate can regulate mood and help us remain optimistic; a 2012 study found that a diet high in folate may even decrease the risk of depression. To up the folate ante, fill your crepes with some leafy greens and avocado.

Rather than fighting those comfort food cravings all day (only to give in at night), we’ve found a way to have our crepe and eat it too.

Keto // Paleo // Dairy Free // Gluten Free // Grain Free

INGREDIENTS

  • 1 c Almond Flour
  • 1/2 c Arrowroot Flour
  • 1 c Nut Milk of Choice
  • 3 Eggs
  • 1 Tbsp Coconut Oil, Melted (+ extra for pan)
  • Dash of Sea Salt
    • For sweet crepes, optionally add a teaspoon of vanilla.

PREP

  1. Combine the almond flour, arrowroot flour, nut milk, eggs, coconut oil, and salt in a blender. Blend on low until batter is smooth.
  2. Place an 8 or 10-inch frying pan on medium-low heat.
  3. Lightly coat the bottom of the pan with a small amount of coconut oil. Using a paper towel, spread and blot the excess oil.
  4. Ladle 1/4 cup of batter onto the center of the pan, then tilt and swirl the pan until the batter coats the bottom and forms an even circle.
  5. Cook until the edges begin to golden (1-2 minutes).
  6. Loosen all sides with a spatula, then gently lift up one edge with your fingers or a fork, and work a spatula underneath.
  7. With the spatula, carefully flip the crepe. (If you’re a skilled chef, you also have the option of flipping the crepe in the air. Show off those skills!)
  8. Cook the other side until golden.
  9. Turn heat down to low and add your choice of additions. Wrap, remove from stove, and serve warm.

Tasty Toppings

  • Savory: spinach, chard, arugula, watercress, mushrooms, caramelized onions, leeks, avocado, basil, pesto.
  • Sweet: hazelnut butter, melted unsweetened chocolate, strawberries, pomegranate seeds, chopped pecans, cacao nibs, cinnamon.
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