Eat Well Recipe: Buckwheat Crepes [Breakfast]

 

Buckwheat crepes, or galettes, are a fantastic choice for managing blood sugar.¹ Buckwheat is not a grain but a seed with a low glycemic index and high fibre content, which helps prevent insulin spikes.²

Ingredients

• 1 cup Buckwheat flour (100% for gluten-free)
• 2 Large eggs³
  
• 1 cup Unsweetened almond milk or water
• ½ cup Water (adjust for a thin, runny consistency)⁴
  
• Pinch of salt⁵
  
• 1 tsp Olive oil or butter (for the pan)

Instructions

1. Whisk: Combine flour, salt, eggs, and milk. Gradually whisk in water until the batter is thin, like heavy cream.
2. Rest: Let the batter sit for 30 minutes (improves texture and digestibility).⁶
   
3. Cook: Heat a non-stick pan over medium-high heat.⁷ Lightly grease it.
   
4. Swirl: Pour about ¼ cup of batter.⁸ Quickly tilt the pan to coat the bottom thinly.⁹
   
5. Flip: Cook for 60–90 seconds until edges crisp. Flip and cook for 30 more seconds.¹⁰
   

Tips for Success & Diabetes Management

• Fibre Focus: Stuff crepes with sautéed spinach, mushrooms, or avocado rather than sugary syrups.
• Protein Boost: Add a fried egg or smoked salmon to slow glucose absorption.
• Avoid Refined Sugars: Use berries or a dollop of Greek yogurt for sweetness instead of honey or jam.¹¹
  
• Thin is In: Keeping crepes thin reduces the total carbohydrate load per serving.

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