Sugar Free Low Carb Lupin Pancake…because we all love pancakes, right?
Pancake or Crêpe? What’s the difference?
So let’s start by clarifying the pancake v. crêpe conundrum. In the US, pancakes are small, soft, thick and fluffy. They’re like spongy little pillows, and Americans eat them for breakfast. In the UK, pancakes are larger, flat, thin and traditionally served with lemon and caster sugar on pancake day. The British eat them as a dessert. In Italy, we have crêpes. Italians eat them as snacks. They smother Nutella all over and then sprinkle crushed hazelnuts and icing sugar on top. They are very similar to British pancakes, except they’re even thinner and crispier around the edges.
Well, this Sugar Free Low Carb Lupin Pancake is definitely NOT an American pancake. It is very light, very thin and very crispy, so I will henceforth refer to it as a crêpe. Even if my reasoning is totally wrong – and please, feel free to enlighten me – I like the sound of the word crêpe. Maybe because it’s a French word that oozes sophistication. Maybe because the best crêpes I’ve ever eaten were bought from street vendors in Italy.
The traditional pancake recipe.
Since pancake recipes vary depending on which part of the world you come from, I should actually have said recipes, plural. American pancakes include a leavening agent, needed to create the softness and fluffiness of the texture. British pancakes and Italian crêpes use no leavening agent and varying amounts of milk and flour.
My Sugar Free Low Carb Lupin Pancake recipe.
All of the different recipes have one thing in common: a lot of carbs! Consequently, to make ketogenic crêpes, I had to come up with some serious modifications. Firstly, out went the refined white flour and in came lupin flour (Warning: avoid lupin if you have a peanut allergy). Secondly, out went the cow’s milk and in came my own coconut milk. Thirdly, because crêpes wouldn’t be keto unless high in fat, I added double cream to the batter and cooked them in healthy coconut oil.
Fruit or chocolate filling?
Almost any filling will work well, including savoury if that’s your preference. My favourite crêpe fillings are home-made nutella and berries. I am yet to refine my sugar free home-made nutella recipe so it’s not quite ready for sharing. Therefore, for today’s filling, I have chosen a berry coulis. A coulis is simply a compote that is puréed to a smooth sauce.
How to make a berry compote or coulis for the Sugar Free Low Carb Lupin Pancake.
To start with, decide which berries you’d like to use. You don’t want to drown the crêpe, but merely add flavour. Consequently, you only need a handful of berries (about 50g) to make enough compote or coulis for 3-4 crêpes.
The process in one easy step.
The process is very simple: place berries in a pan, add a squeeze of fresh lemon or orange juice and a little sweetener, then simmer for a few minutes until the berries have become mush. Once cooled, the sauce will thicken and will be ready to spread over your crêpes.
Finally, sprinkle sugar free icing sugar to make the crêpes look and taste authentic.
- Yield: 1
- Serving size: 1
- Calories: 260
- Fat: 21g
- Net Carbs: 2.7g
- Protein: 11g
- whisk egg till fluffy and doubled in volume.
- add lupin flour and whisk again.
- add cream, milk and stevia and whisk once more.
- let the mixture rest for 30 mins.
- smear some coconut oil on a pancake pan and heat it up.
- add a ladle of crêpe batter and tilt pan so that that batter spreads evenly.
- cook for about 2 mins, check if cooked by lifting the edge and if it comes away easily, flip over and cook the other side.
- add filling to ½ the crêpe, fold over, add filling to ½ again, fold again, then sprinkle icing sugar and serve.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use in the UK. For U.S. option click HERE.
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