- Author: Mona Hock
We usually know crêpes filled with sweet treats. But they can also be filled with savory ingredients. You could probably just call them wraps then. But today we're romanticizing our wraps and calling them savory crêpes! These two recipes support your cycle. The recipe is gluten-free, vegan, and super delicious! Find out which foods can help you balance your hormones. It's really easy!
Basic Crêpe Recipe
Ingredients for 2 crêpes
50 g whole buckwheat flour20 g chickpea flour
1 tbsp flaxseed
Pinch of salt
50 ml plant-based milk
Mix with approx. 50-100 ml water
How to: Mix all the ingredients together to make a runny batter. Then spread the batter thinly in a pan with a little oil and fry over medium heat.
Before and during ovulation: Crêpes filled with yogurt-herb sauce, broccoli, crispy smoked tofu and fresh bell pepper
For the time before and including ovulation, we want to eat foods that support our estrogen levels. Estrogen dominates during this time and helps build up the uterine lining. Which foods help with this? Cruciferous vegetables, in this case raw broccoli, probiotics from yogurt, protein from tofu and the crêpe batter made from buckwheat and chickpea flour, and fiber in general.
Ingredients for the filling of 2 crêpes
Handful of broccoli1/2 bell pepper
100 g plant-based yogurt
Fresh parsley stems
Seasonings for the herb yogurt sauce: salt, pepper, garlic, dried herbs, e.g. dill
100 g almond-nut or smoked tofu
1 tsp starch
1/2 tsp paprika powder
1 tsp oil
How to: Prepare the crêpes according to the basic recipe. Cut the tofu into small cubes and mix it with the oil, paprika powder and starch, then bake it crispy in the oven or air fryer for approx. 15 minutes at 200°C. In the meantime, wash the vegetables and herbs. Finely chop the parsley and mix it with the seasonings into the yogurt. Cut the bell pepper into thin strips. Finely chop the broccoli as well. Then spread the crêpes with the yogurt sauce and top them with the remaining ingredients.
After ovulation: Crêpes filled with hummus, caramelized carrot strips, onions and peas
After ovulation, estrogen levels drop and progesterone is produced. During this time, B vitamins help boost your mood, fiber helps with slower digestion, and balanced meals counteract cravings.
Peas are legumes and contain, among other things, B vitamins, beta-carotene and a good portion of plant-based protein. Unlike the crêpes for the 1st half of the cycle, we cook or fry the vegetables. Simply because it makes it a little easier on the gut. The calming hormone progesterone can also have a calming effect on digestion. That's why many people experience bloating or constipation before their period. Fiber should still be included, though, because it gets digestion going. What is well tolerated here can and should be discovered by each person for themselves. Some people may not handle legumes so well during this time. Then maybe eat less of them or choose other alternatives.
Ingredients for the filling of 2 crêpes
1 smaller carrot
1/2 small red onion
100 g frozen peas
1 tsp oil
Seasonings: salt, pepper, paprika, cumin
1 tsp tahini
approx. 3 tbsp hummus
Sesame seeds for garnishing
How to: Prepare the crêpes according to the basic recipe. Wash the carrot and peel it into strips with a peeler. Cut the onion into thin strips and fry it in a pan with the oil for 3-4 minutes over medium to high heat. Then add the carrot strips and peas and fry for approx. 5-10 minutes. If necessary, add a splash of water so that the carrot strips cook faster. Add the seasonings and tahini and fry briefly again. Then spread the crêpe with hummus and top it with the pan-fried vegetables. Finally, garnish with sesame seeds.
Enjoy!
Are you craving something else? We also have a recipe for wraps.
Would you rather have something sweet? How about our homemade muesli bars?