Paleo Crepes with Arrowroot Flour
I recently introduced arrowroot flour into my diet and it seems to agree with me… and I agree with it! Up until now, the baked good recipes here called for coconut flour, since I’m not a fan of baking with almond flour or other nut/seed flours due to the anti-nutrient properties. I look forward to more experiments with arrowroot flour and I hope to make arrowroot recipes without eggs, since I’m following the autoimmune paleo protocol right now.
Browsing the recipes on my site, you may be under the impression that I consume grain-free baked goods on a regular basis. Although I enjoy crafting healthy recipes suitable for restricted diets (because I know that baked goods are a welcome addition when you have limited food options), I only make baked goods occasionally. Baked goods and treats, even when made with healthy flours such as arrowroot or coconut flour, should still be kept in moderation.
These 3 ingredient paleo crepes are a delicious and versatile tortilla or wrap substitute. The arrowroot flour makes these perfectly pliable and flexible – you can bend, roll and fold them without any tearing or breakage. They work for sweet dishes – fresh berries and whipped coconut cream would be delightful with these crepes! Alternatively, they make excellent sandwich wraps.
These store well and I’ve kept them for a few days in an airtight container in the fridge. They freeze well, too. Make sure to separate each crepe with a layer of parchment or waxed paper before freezing in an airtight container.
About the ingredients
Arrowroot flour – also called arrowroot starch, it is a fine powder with the texture of cornstarch. Made from the roots of the arrowroot plant, it is an easily digestible starch and often better tolerated than tapioca starch, which shares similar cooking properties. Arrowroot is often used to thicken sauces and gravies, but it also makes excellent paleo crepes. You can find arrowroot flour here or at your local health food store.
Eggs – let me be blunt: egg substitutes will not work in this recipe. If you can’t eat eggs, I feel your pain as I’m off eggs right now, too.
Coconut oil – the coconut oil needs to be liquified before adding to the batter. Just melt it over low heat until it is liquid but not hot. Alternatively, you could use avocado oil or olive oil. I prefer not to heat the latter oils because they are not as heat-stable as coconut oil, but it works in a pinch.
- 1/2 cup arrowroot powder (find it here)
- 4 eggs
- 4 tsp. coconut oil, liquified
- Pinch of salt
- 3/4 cup plus 1 Tbs. water (you may need slightly more) OR use milk of choice (if using full-fat coconut milk, water it down with water because it will be too thick)
- Whisk together all ingredients to create a watery batter. Alternatively, place everything in a blender and blend until smooth.
- Get your workstation ready. Start heating up your pan over medium-low heat and preheat it for at least 3 minutes so the first crepe cooks evenly. I used an enameled cast iron skillet, which creates slightly larger crepes. You can use a smaller pan, such as an 8-inch skillet, to make smaller crepes. You'll also need some coconut oil for greasing the pan, plus a paper towel or pastry brush so you can brush the pan with oil.
- To make the crepes, first brush a thin layer of oil on the pan. Then, use a measuring cup to pour about 3 Tbs. of batter into the pan. Quickly tilt the pan around so the batter spreads. Working quickly, use the back of a spoon to spread the batter around into any bare spots on the pan. If this is your first time making crepes, don't worry - there is a slight learning curve. Once you get the hang of it, it's a piece of cake!
- Cook the crepe for about 30 seconds on the first side, until barely golden and dry.The easiest way to flip the crepe is with your fingers. It doesn't hurt if you do it quickly :-) Loosen the edge of the crepe with a fork/spatula and make sure the crepe is not sticking anywhere on the pan. Then use your thumb and forefinger on both hands to hold the edge of the crepe and quickly flip it over. Cook for about 30 seconds on the second side, until done.
- Repeat with the remaining batter.
Have you used arrowroot flour before? How do you use it?