The zucchini crepes that we present today is a very simple and very healthy recipe. To achieve them we only need two ingredients and there is no flour, that is, we are going to make healthy crepes without flour, oil, or milk of any kind. We just need to get the steps right and we stress this well because zucchini is 95% water and needs a little drying process before being used in that recipe.
This zucchini crepes recipe can be used for breakfast, lunch, snack or dinner. We are going to give the simplest and healthiest recipe to achieve zucchini crepes without flour, without milk and without oils of any kind, and later, inside the crepes we can put everything we want like carrot strips, peppers, fried or caramelized onion, turkey, cheese, sliced tomato, avocado, mushrooms, salmon, etc.
The good thing about this recipe is that we can make it in the oven or in the pan. For a better result, we recommend following the steps to make it in the oven, since there they will be more finite, juicy and malleable. Otherwise, in the pan they will be thicker and if we go too far with the heat, they can get crunchy. It already depends on the taste of each one, the time available, if we have an oven or not, etc.
A recipe for crepes where there is an absence of the 3 most typical ingredients in these recipes, which are flour, oil and milk or butter. Here we are only going to use one egg and 400 grams of zucchini. With this recipe we can make 5 small or 3 normal crepes. If we want more, we can add other eggs and another 400 grams of zucchini.
Regarding the thickness, it will also depend on us if we want them thin, we will add a small amount and spread it out so that it is very thin, or we add a lot of dough and do not spread it. In this way we control the thickness of the zucchini crepes. We recommend that they remain finite to make it more pleasant and if we fill them, they will respect the rest of the flavors.
What does zucchini provide?
Zucchini is a very healthy vegetable and throughout this text we will understand why. To begin with, this vegetable is 95% water, this provides an extra hydration to the body that very few fruits and vegetables achieve with a single bite.
Continuing with zucchini, which is found from May to September, it has a series of essential vitamins and minerals that we want to highlight to continue understanding why it is a good idea to add this vegetable to our daily or weekly diet. On the one hand, 100 grams of zucchini provide the body with vitamin A, C, K and B vitamins as important as folic acid, riboflavin and B6.
Regarding minerals, this "summer squash" provides us with calcium, potassium, sodium, phosphorus and manganese. Apart from all this, zucchini is also rich in fiber, antioxidants, and phytonutrients with anti-inflammatory properties. A very complete vegetable with which you can make a multitude of recipes for our body.
For example, one of the most famous zucchini recipes is the spirals that are used as noodles to reduce the intake of carbohydrates from the pasta. Zucchini goes very well with almost all kinds of vegetables and sauces, as well as with cheeses and meats such as chicken or turkey.
Zucchini can also promote a healthy digestion in different ways. Being rich in water, it can soften the stool. This makes them easier to pass and reduces the chances of constipation. Zucchini also contains soluble and insoluble fiber. Insoluble fiber adds bulk to your stool and helps food move through the intestine more easily, further reducing the risk of constipation. This benefit is compounded if we have enough fluids in the diet.
Meanwhile, soluble fiber feeds the beneficial bacteria that live in the gut. In turn, these beneficial bacteria produce short-chain fatty acids that nourish intestinal cells.
As if that were not enough, zucchini can help reduce sugar levels in the blood in people with type 2 diabetes. This vegetable offers an excellent low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguine, or crepe batter.
If it has an egg, is it vegetarian?
The subject of vegetarian and vegan continues to cause many doubts. It is known that being vegan is not eating anything of animal origin, not even eggs, milk or honey, but vegetarian diet has different levels, from the strict vegetarian, who would be vegan, to levels in which meat, fish, eggs, dairy products, etc. are eaten.
Each person who is a vegetarian decides at which level they are or mix at will, what they all have in common is the decrease in the consumption of products of animal origin and the increase in fruits, vegetables, legumes, seeds, etc.
To date, these are the types of vegetarianism that exist, at least the most common, since in such a changing society we would not be surprised if a new period of vegetarian diet emerged in a few months:
- Ovovegetarian: They are vegetarians who do not eat meat, fish, seafood or dairy products, but they do eat eggs.
- Lactovegetarian: who do without all meat, fish, shellfish and eggs, but eat dairy.
- Ovolacto vegetarian: This group includes vegetarians who do not eat meat or fish or shellfish, but do eat eggs and dairy products.
- Pesco-vegetarian: those who do not eat meat, but do eat fish and shellfish. It is up to each one if they also take eggs and dairy.
- Flexitarian: who decide to eat meat, fish, eggs and dairy very sporadically.
Therefore, this recipe for zucchini crepes that includes an egg can be considered vegetarian depending on the diet that each of us has. In case you want to make this recipe vegan, we can use vegetable milk or flour, but be careful with the quantities, since the mixture can be very liquid and the crepes may not form well.
Conservation
To avoid wasting food, we recommend making this recipe with the right amounts and eating all the crepes we make. Of course, if we make a lot of dough, we can store it in the fridge for a maximum of 48 hours.
For conservation, we always recommend a very clean glass tupperware with hermetic lid. We pour the mixture inside and we can only reserve it for 48 hours. As there is an egg, it is important that the tupperware is well closed and there is no external contamination, such as using a spoon that we have used to stir another bribe, or testing the dough with a dirty kiss.
If we want to keep the finished crepes, we can use a glass tupperware container with an airtight lid. The fact of putting it in the refrigerator will depend on the temperature in the house. For food safety, we recommend storing it in a cool and dry place, without strong odors, without contamination from other foods and without direct sunlight. Apart, of course, that these crepes have to be eaten throughout that same day. If we see that we are not going to be able, it is best to do a small amount.
Tips
There are some tips that we must keep in mind so that zucchini crepes without flour turn out well. To make it vegan, we'll use flax seeds instead of eggs. For the filling, we can change the ground meat for sautéed mushrooms and use vegan cheese. Since it does not contain flour, it is gluten-free. However, if we want it to be something more ketogenic, we can use almond flour.
For best results, be sure to remove any excess water from the grated zucchini. We will squeeze the water with a kitchen cloth. If we have difficulties removing all the water from the grated zucchini, we will try to drain the water with a potato masher. We can use any zucchini for this recipe, green and yellow. We will add other vegetables, such as corn, eggplant and peppers. We can make a sweet variety by adding chopped fruit to the filling instead of ground meat.
These zucchini flourless crepes can be kept in the fridge for 4 days. We'll just make sure to store it in an airtight container and cover it with paper towels to absorb any excess moisture. We will reheat them in the oven or microwave.
