Banana Crepes without Gluten, Sugar and Lactose!

· March 22, 2017
Finding delicious, healthy and allergy-friendly desserts and sweets is no easy task. We'd like to help with this great gluten-free, sugar-free and lactose-free banana crepe recipe!

Finding recipes for sweet desserts like banana crepes should be easy, right? Well, it’s not easy when you want them to be suitable for people with different food allergies, especially since most include flour, sugar and dairy products.

In this article, we’ll teach you how to prepare simple and delicious banana crepes. Equally important is that they’ll be suitable for everyone!

Healthy Sweet Does Exist!

Many of us eat sweets with a certain amount of regret. This is because we know many aren’t healthy.

However, a balanced diet should allow us to indulge from time to time. After all, food shouldn’t be a source of frustration but a source of well-being.

The solution is to use recipes where we can replace the ingredients that we can’t digest well or are less healthy with lighter, more nutritious and more delicious ingredients.

The Perfect Crepes for Everyone

sweet crepes

Most people love crepes. This French-inspired dish can be sweet or savory and can be combined with many foods. Their versatility makes them perfect to eat at any time of the day.

On this occasion, we’ve opted for a sweet version that you can eat for breakfast, as a snack or as a dessert without feeling guilty.

But how is it possible to make banana crepes without gluten, flour, sugar or dairy?!

We’ll tell you how.

You may be interested in the following article: Pears and Bananas for Gastritis

Gluten

Gluten, the protein present in some cereals like wheat, is becoming well known because the number of people who have adverse reactions to gluten has been increasing.

Celiac people have serious allergic reactions to gluten. On the other hand, others with non-celiac gluten sensitivity experience different levels of intolerance. Swelling, digestive issues, acidity and skin problems are among its symptoms.

Nowadays, there are many gluten alternatives with rice, corn, soy, cassava, potato and so on. However, most of these products are quite expensive.

Sugar

types of sugar

Although white sugar was formerly a gastronomic treasure, today, it’s an ingredient that we know doesn’t give us any nutrients and can damage our health.

Sugar, considered by many as the “white poison” of our time, acidifies the body and causes oral disorders, nervousness and hyperactivity, intestinal parasites, obesity and so on.

Healthy alternatives to white sugar are natural brown sugar, stevia, honey, agave, maple syrup or cereal and fruit molasses.

Lactose

Another of the most common health problems today is intolerance to lactose. This sugar is present not only in dairy products but also in many processed products.

Alternatives include lactose-free dairy products or beverages, yogurts and other foods made from cereal grains and nuts such as oats, rice, almonds, coconuts, etc.

Banana Crepes

ingredients to make banana crepes

Below, we’ll tell you how to make these very simple banana crepes. The recipe contains very few ingredients and is quick and easy to make.

Ingredients

You’ll need the following ingredients to make two small crepes or a single large one:

  • A very ripe banana.
  • An egg.
  • Either a few drops of vanilla essence or a pinch of cinnamon or ginger, to your liking.

You don’t need to add extra sugar to this recipe since the ripe banana will give the crepe a lot of sweetness.

However, if you want it to be sweeter, then you can add a few drops of stevia extract or any of the options above that we mentioned are healthy alternatives to white sugar.

We recommend reading: 11 Ways to Use Banana Peels. Stop wasting Them!

Method

Here’s all you need to do for this simple recipe:

  • Beat the egg as if you were going to make an omelet.
  • Add the sweetener, vanilla or spices (optional).
  • Add the ripe banana and crush it with a fork, until it’s well mixed in with the ingredients.
  • Put the frying pan on a high flame, and add a few drops of olive or coconut oil.
  • Fry the crepe on both sides until it’s a little toasted.
  • You can eat it on its own or with a little chocolate (without milk).
  • You should eat it while it’s hot to enjoy its texture and flavor.
  • Murdock, D. H. (2002). Encyclopedia of Foods. A Guide to Healthy Nutrition. Academic Press. https://doi.org/10.1146/annurev.nu.25.062205.100003
  • United States Department of Agriculture. (2000). Recipes And Tips For Healthy, Thrifty Meals. Center for Nutrition Policy and Promotion.