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This Valentine’s Day, show your loved one they’re loved by making them an elegant treat. A crepe only takes a few minutes to prepare, but due to it’s French heritage, it signifies a sort of “sophisticated romance” feel.

A crepe is essentially a very thin pancake. Made with flour, milk, oil, eggs, and salt, the batter is pureed in a blender, forming bubbles on top. It then needs a good rest so that the bubbles subside and the crepe doesn’t tear apart when cooked. Most people get nervous when it comes time to flip the crepe. The trick is to let the non-stick skillet get nice and hot before pouring a small amount of batter in, and then immediately pick up the skillet and swirl the batter to cover the surface. When the crepe has browned slightly on the bottom, carefully work a spatula underneath it and flip! Don’t worry if the first couple are disasters. Crepes take practice!

Crepes can be filled and topped with various toppings, both savory and sweet, which means that it can be eaten as a meal, snack or dessert. 

Strawberry Crepes


3 large eggs

⅔ cup nonfat milk

2 tablespoons canola oil

¼ teaspoon salt

⅓ cup whole wheat flour

Strawberry filling

6 large strawberries, stemmed

1 cup low-fat vanilla Greek yogurt

Strawberry topping

1 cup strawberries, stemmed and chopped

1 tablespoon sugar

1 tablespoon lemon juice

½ teaspoon lemon zest

Blend eggs, milk, oil, and salt together in blender. Slowly add flour and blend until smooth, about 30 seconds. Place in the refrigerator and let stand one hour. Heat a medium non-stick skillet over medium-high heat. Spray skillet with cooking spray and pour ¼ cup batter into pan. Immediately tilt pan to coat entire bottom with thin layer of batter. Cook about 1 minute or until the edges are golden brown. Flip crepe and cook other side about 30 seconds. Transfer cooked crepe to a plate to cool. Repeat until all batter is used up.

In a small bowl, prepare filling by crushing strawberries with a potato masher or fork. Mix with yogurt; set aside. In a separate bowl, prepare topping by mixing all ingredients together; set aside. Spread each crepe with a thin layer of filling and roll up. Top with strawberry topping.

Yield: 6 servings

Nutrition facts (per serving): 200 calories, 9 grams fat, 170 milligrams sodium, 23 grams carbohydrates, 3 grams fiber, 10 grams protein

SOURCE: Utah State University Extension

Smith, a registered dietitian, is a nutrition and wellness educator for the University of Illinois Extension, McLean County. Contact her at 309-663-8306.