Picnic crepes, deconstructed

I love feasting on crepes during a picnic.  They are easy to prepare, easy to transport, and if prepared correctly, easy to eat without utensils!  Think of them as burritos, with a twist!

There are a multitude of crepe fillings that can be transported to a picnic.  Hot fillings can be stored in an insulated container and will stay warm for several hours.  Room temperature and cold fillings can be stored in a cooler.  To avoid any unexpected messes, bring wax paper squares to wrap the prepared crepes.  

And if you don't have time to prepare crepes?  Use lettuce leaves, flour tortillas, or pita bread!

A basic crepe recipe

2 large eggs

3/4 c. sweet cream

½ c. water

1 c. flour

2 TB. melted butter

Optional: Pinch salt

butter

In a large bowl, whisk together the eggs, cream, melted butter, water, and flour.  The mixture should resemble a thin pancake batter. If the  mixture is too thick, add water.  Refrigerate for at least one hour, covered.  Gently tap the bowl against a counter to remove any air bubbles in the batter.

Tear off 10 squares of wax paper and set aside.

Melt one tablespoon butter in a small, non-stick sauté pan (about 8" in diameter).  Gently roll the butter in the pan, coating the entire area.  Drain any excess butter.  Pour about ¼ cup of batter into the pan, and roll the pan so the batter covers the entire bottom evenly. Cook until the edges just start to turn brown and flip.  Cook for about 15 more seconds. (NOTE: The first crepe is often called the “throwaway crepe,” because too much butter in the pan often makes it mushy.  Simply throw it away!)  

Lay the crepe on a flat surface and let cool.  Place on top of a sheet of wax paper.  Cook the remaining batter, separating the cooled crepes with wax paper.  Use immediately, or freeze for later use.  The crepes may be frozen in a plastic freezer bag for up to two months.

A basic crepe recipe, deconstructed

2 large eggs

>Health alert: The eggs in this recipe are a binder, and necessary to the creation  of a successful crepe.  However, if whole eggs are a dietary concern, they may be replaced with an equal amount of egg whites or an egg replacement product.

3/4 c. sweet cream

>Fat alert:  Sweet cream is very high in fat.  It can be replaced with a low-fat variety or skim milk.

>Ingredient alert:  If substituting the cream with milk, the batter may be thinner than necessary.  Start by adding half the cream replacement, then adding more until the desired thickness is reached.  The mixture should be a thin batter.

½ c. water

1 c. flour

>Health alert:  Unfortunately, flour is an essential ingredient.  If white flour is a dietary concern, the best replacements are buckwheat or gluten-free flour.   Oat and whole wheat flour may also be used.  In the alternative, however, you can skip the crepes and use lettuce leaves, or eat the fulling in a cup! 

>Ingredient alert:  Any substitute for white flour may result in a slightly denser crepe.  It may be necessary to increase the amount of milk to maintain the proper consistency.

2 TB. melted butter

>Fat alert:  Butter is fat.  But in this recipe, it also provides flavor and moisture.  The preferred substitution is a light butter or light margarine.  The butter may also be reduced by half without compromising the flavor.

Optional:  Pinch salt

Butter

>Fat alert:  Butter is fat.  But here it is used to ensure that the crepes do not stick to the sauté pan, as well as provide a slight boost in flavor.  Margarine, oil, or a  light touch of cooking spray are all appropriate substitutes.

(Follow the instructions above.)

Dijon tarragon chicken crepe filling

2 boneless skinless chicken breasts, cooked and diced into ½” square chunks

Cream of chicken soup

1/2 c. chicken broth or white wine

½ c. cooked broccoli, chopped 

½ c. mushrooms, sliced

2 TB. minced onion

2 TB. Dijon mustard

2 TB. dried tarragon

1 TB. butter (for sauteing) 

1 TB. fresh lemon juice

Salt and pepper to taste

In a large pot, melt the butter and add all the vegetables.  Cook until soft, about five minutes.  Stir in the cream of chicken soup, chicken broth or white wine, lemon juice, and tarragon.  Bring to a simmer and let cook about five minutes.  Add the mustard, stir, and taste.  Season with salt, pepper, and additional mustard if necessary.  Add the chicken and cook until warmed through, about more five minutes.  Take off the heat and let the sauce thicken, if necessary, and serve.   Place up to two tablespoons in the middle of each crepe, fold into quarters, and enjoy!

Dijon tarragon chicken crepe filling, deconstructed

2 boneless skinless chicken breasts, cooked and diced into ½” chunks

>Health alert:  If chicken presents a dietary concern, it can be replaced with any white meat.  In the alternative, it may be replaced with cubed and browned tofu, a vegan turkey replacement, or a hearty sliced mushroom.  However, add the tofu only at the end of the cooking cycle, so it remains solid.

Cream of chicken soup

>Fat alert:  Cream of chicken soup is high in fat.  It can be substituted with a low or fat-free variety, or a fat-free chicken, turkey, or mushroom gravy. 

>Health alert:  Cream of chicken soup can also have a high salt content.  If salt is a concern, look for a low-sodium variety. 

>Health alert: When fat is removed from a product, food manufacturers often increase the sugar or salt content.  Read the label of the soup or prepared gravy carefully to determine whether the salt or sugar level is acceptable. 

>Health alert:  Some varieties of cream of chicken soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully. 

>Ingredient alert:  The cream of chicken soup is used to create a sauce.  Some versions may require more or less liquid to make a thick, creamy sauce.  If you are unsure how creamy the sauce will be, start by adding only half the liquid called for, and gradually add more until the sauce reaches the desired consistency.  If no brand of soup or gravy is acceptable for allergy reasons, chicken broth thickened with corn starch, agar agar, or flour is acceptable.

1/2 c. chicken broth

>Fat alert: Chicken broth can be high in fat.  Low or no-fat versions are available.

>Health alert: Chicken broth can also be high in salt.  Low-sodium versions are available. 

>Ingredient alert:  The chicken broth in the recipe is used to thin the Cream of Chicken soup. It can be replaced with white wine or water.

½ c. cooked broccoli, chopped

½ c. mushrooms, sliced

2 TB. minced onion

2 TB. Dijon mustard

2 TB. dried tarragon

1 TB. butter

>Fat alert: Butter is fat.  In this recipe, it is used solely to sauté the vegetables.  It can be replaced with margarine, oil, or a light touch of cooking spray.  The vegetables may also be roasted in the oven at 400 degrees for about 10 minutes.

1 TB. fresh lemon juice

Salt and pepper to taste

(Follow the instructions above.)

Tuna crepe filling

1 large can tuna

1 c. frozen peas, cooked and drained

1/4 c. diced red onion
1/4 c. diced celery

1/2 c. mayonnaise

1/2 c. sour cream

Capers or pickle relish

Salt and pepper

Dash cayenne pepper

In a large bowl, blend the mayonnaise and sour cream.  Set aside.  In another bowl, add all other ingredients and stir.  Add the mayo/sour cream blend 2 tablespoons at a time, until the mixture is thick, but well-coated with the mayo and sour cream.  Taste and adjust the seasonings.  Refrigerate until serving.

Place two tablespoons of the mixture in the middle of a crepe and fold into quarters.  Enjoy!

Tuna crepe filling, deconstructed

1 large can tuna

>Fat alert:  Tuna comes in so many different types of packaging, many high in fat.  If you are feeling particularly ambitious, fresh grilled tuna is a wonderful replacement.  Tuna in pouches also tends to be lower in fat.  Among canned varieties, tuna packed in water is preferred to tuna packed in oil.

>Health alert:  Canned or pouch tuna can contain a significant amount of salt. Check the labels carefully.

1 c. frozen peas, cooked and drained

1/4 c. diced red onion

1/4 c. diced celery

1/2 c. mayonnaise

>Fat alert: Real mayonnaise is high in fat, but many low-fat or no fat versions are available.  In addition, mayonnaise may be substituted with Greek yogurt or salad dressing.  When using low-fat substitutes, however, check the sugar content as well.  For many food producers, the sugar is adjusted upward when fat is removed. 

>Ingredient alert:  In this recipe, mayonnaise not only adds to the overall moisture in the tuna mixture,, it boosts the flavor.  You may need to try several different varieties before accomplishing a similar boost in flavor. 

1/2 c. sour cream 

>Fat alert:  Sour cream is high in fat.  Low or non-fat sour cream, plain low or non- fat yogurt, or Greek yogurt, may be substituted.  

>Ingredient alert:  The use of any kind of yogurt will change the flavor of the tuna mixture, and it may be necessary to adjust the seasoning accordingly.  In addition, Greek yogurt has a very strong taste, and may be distasteful to some.

Capers or pickle relish

Salt and pepper

Dash cayenne pepper

(Follow the instructions above.)

The midnight snack crepe
1 jar Nutella
1 jar peanut butter
3-4 bananas
Optional:  Nuts, flaked coconut, granola, or additional fruit

Lay out one crepe, and spread peanut butter on one half, and Nutella on the other.  In the center of the crepe, place four slices of  banana and any other ingredients.  Fold into quarters and enjoy.  (NOTE:  At home, I would serve these with a touch of whipped cream!)

The midnight snack crepe, deconstructed

(Note:  Nutella and peanut butter contain nuts.  Anyone with a nut sensitivity or nut allergy should simply avoid this recipe!  Instead, slice up fresh berries and wrap them in a crepe!)

1 jar Nutella

>Health alert:  Oh lordy, Nutella is smack full of sugar!  Fortunately, there are many reduced-sugar, mock Nutella recipes on the Internet.  In a pinch, I simply grind up a couple of hazelnuts, sprinkle them with cocoa powder and a powdered sugar substitute, and add enough skim milk and vanilla to give it a creamy texture.   I have also substituted Nutella with a reduced-sugar hot fudge sauce or sugar-free chocolate chips.

>Fat alert:  Nutella is also very high in fat.  The problem is the hazelnuts.  The best option is to make your own low-fat version to control the fat, and reduce or eliminate the nuts. 

>Ingredient alert:  Check the labels of any substitution carefully.  Reduced fat often translates into an increase in sugar or salt.  You need to pick your "poison. 

1 jar peanut butter

>Fat alert: Peanut butter may be high in protein, but it also high in fat.  Fortunately, there are reduced and no-fat versions available.

>Ingredient alert:  Reduce the fat in peanut butter and it changes the texture.  Alone, reduced-fat peanut butter can be dry and unpalatable   But in combination with Nutella, the grainy texture of fat-free peanut butter is barely noticeable.

3-4 bananas

>Health alert: Bananas are often banned in diets because they are high in sugar.  But only a few slices of banana are used here, and the sugar is from a natural source.  But if bananas are a concern, substitute another fruit.  Berries, apples, and pears all work well with peanut butter and chocolate. 

(Follow the instructions above.)