keto spinach & feta crepes

Finally coming back to our food routine. Christmas food was fantastic, but reminded me why I like ketogenic diet 😉 Feeling heavy, bloated and having a heartburn after eating far too many cakes and feeling constantly wanting to snack, made me believe that a high-carb diet is not for me. So slowly we’re coming back to our usual meals. You can expect more low carb and no sugar meal recipes 🙂

Recipe I want to show you today is perfect after Christmas overeating, it’s light and fulfilling in the same time. If you have aversion to spinach, and you feel blah when you even think about the “s” word, maybe you’ve been preparing it wrong? In my opinion there’s 3 spices that spinach need to taste great: garlic, salt and nutmeg. If you spice it up with some coarse or lemon pepper, you’ll move your spinach to another level. You might also dislike the consistency of cooked spinach. If it bothers you, you can blend it to a smooth puree. For ketogenic option raise the content of fats adding slice of butter and little bit of double cream if you want to serve cooked spinach as a side dish. I skipped these two in this recipe, as I wanted filling that’s more dense and thick.

Spinach is one of the most important and nutritious vegetable eaten raw or cooked it provides a very good amount of vitamins B6, riboflavin, folate, niacin, soluble dietary fiber, omega 3-fatty acid and minerals. Spinach is also rich with iron. If you eat spinach regularly prevents from some of diseases like osteoporosis, anaemia results of iron deficiency.

Spinach is also excellent source of vitamin K, flavnoids, carotenes, vitamin C, folic acid compounds in spinach prevents from development of cancer cells, it has been further observed that flavonoids compounds in spinach functions as an antioxidant agent which act in body anticancer agent. Vitamin K is important for blood clotting, strong bones and cell growth. Each half cup of cooked spinach contains 444.2 micrograms of vitamin K. Vitamin K is also a must if you’re supplementing vitamin D. Vitamin K directs the action of calcium and vitamin D3. With the help of calcium regulates blood coagulation processes and the maintenance of healthy bones and teeth. When vitamin K is lacking, calcium levels can increase and calcium will start to build up in the soft tissues or arteries. That’s why it is so important to eat a variety of vegetables – our body needs a whole complex of vitamins and microelements that interact with each other. Not just one or two vitamins taken in tablet form. (Although if you are taking blood thinners, speak to your doctor before consuming spinach regularly or other foods that are very high in vitamin K, as this vitamin can make the medication less effective).

Are you slightly encouraged to eat some spinach on your next dinner? If not try my other 2 ingredient keto crepes recipes: cacao crepes with pumpkin or keto crepes with cream cheese and forest fruits.

keto spinach & feta crepes

INGREDIENTS:

  • eggs (1 egg for each crepe)
  • double cream (2-3 tsp for each crepe)
  • fresh or frozen spinach
  • greek feta
  • natural rock salt
  • fresh garlic or garlic granules
  • pinch of lemon pepper
  • pinch of nutmeg
  • slice of butter
  • grated Parmesan cheese

DIRECTIONS

Take a cup and using a fork whip together one egg and 2-3 teaspoons of double cream. Heat the crepe pan adding a teaspoon of clarified butter or coconut oil. I always do it with regular crepes, because the first crepe is always a tricky one. After the first one I don’t use anything to grease the pan.

When the pan is hot pour the mixture on, and spread out the batter evenly holding the pan and making circular movements. When you see that the edges of the crepe starts to pull away from the pan, take the spatula and very gently flip it over. If it folds , no worries just gently unfold it and try again. It’s quite tricky as the crepes are delicate, but if you have some experience with making regular crepes, you’ll manage with these as well. You can also give the pan a little shake to make sure that it doesn’t stick to it (if it does, shake a bit more or help yourself with a spatula), then make a circle with your hand, tossing crepe into the air. If you’re lucky enough, your crepe should land on the pan with the other side. It should work well with shallow, crepe pan. If you have a regular deeper one, the high edge of the pan might not let you flip crepes easily. This method requires a little bit of experience, so don’t give up if it doesn’t work. If your crepe folds, just unfold it and try one more time.

Choose the best method for you, after couple times you’ll feel more confident.

Prepare fresh batter for each crepe, mixing one egg and 2-3 teaspoons of double cream. Keep them in a warm place, and start preparing the filling.

In a non stick pan melt slice of butter, add frozen or defrosted spinach (you can use fresh spinach, but you’ll need quite a lot of it), sprinkle it with salt, pepper, nutmeg also add finely chopped garlic or garlic granules. Fry until all water evaporate from spinach.

In the meantime, crumble or chop feta. Add to spinach and combine. Place about 2 tablespoons of filling on each crepe and roll in a burrito, sprinkle with grated Parmesan and additional feta and serve.

They taste good hot and cold, so you can slice them in portions and take for your lunch to work.

Source of knowledge:

https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERAECEA_SPINACH-AN_OVERVIEW

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/

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