Simply De-Lite-Ful: Savory & Sweet Crepe Bar

      Recipes for Alice Bolen's "Simply De-Lite-Ful" Crepe Bar


      French Buckwheat Crepes
      Makes about 10 crepes

      • 2 cups water
      • 1 cup buckwheat flour
      • 1 cup white flour
      • 1/2 cup egg substitute
      • 1 teaspoon salt

      Place water in blender. Add buckwheat flour, white flour, egg substitute, and salt. Process until smooth. Spray a 10-inch nonstick skillet. Heat skillet over medium heat. If batter seems too thick add water a few drops at a time to achieve good consistency.

      Pour 1/4 cup batter in center of skillet, tilting pan back and forth as needed so batter covers bottom of pan and curves slightly up sides of skillet to form a thin, large circle.

      Cook until set and flip over to briefly cook other side another 15 seconds. Remove and fill immediately or place between layers of plastic wrap to store until ready to assemble.

      Repeat with remaining batter. Refrigerate any unused crepes. These can be made ahead, wrapped airtight and refrigerated till ready to serve.

      Apple with Leeks and Greek Yogurt

      • Coarsely chop 2 to 3 peeled and cored sweet apples, like Ambrosia or Fuji (about 1 pound).
      • Carefully wash 1 large halved leek. Thinly slice white and light green parts and saut in a generously sprayed skillet until soft, 5 minutes.
      • Add apples 2 1/2 tablespoons fresh lemon juice, 2 1/2 tablespoons apple juice, and 1 1/2 tablespoons brown sugar. Generously sprinkle with salt. Cook while stirring until liquid has evaporated and apples are fork tender. Taste for seasoning.
      • Mix 5 ounces nonfat plain Greek-style yogurt with lemon juice (about 1/2 teaspoon), 1/8 teaspoon salt, and freshly ground black pepper.
      • Spread 2 tablespoons yogurt mixture and 1/4 cup apple mixture on half of crepe. Sprinkle snipped chives over filling. Fold crepe over once and then again to form a triangle. Repeat with remaining filling.

      Roasted Red Pepper, Mushrooms, and Grilled Chicken

      • Trim and thinly slice 8 ounces cremini or baby portabella mushrooms. Generously spray a skillet and saut mushrooms with 1/4 teaspoon salt, and 1/2 teaspoon fresh thyme until they release their juices, about 5 minutes. Continue cooking until juices have evaporated, 4 to 5 minutes or so.
      • Measure 1/3 cup Basil Cheese Filling (Recipe below).
      • Over half of crepe spread 1 to 2 tablespoons filling, 1/4 cup mushroom mixture, 1/4 cup thinly sliced roasted red pepper (oil patted off with paper towel), and 1/4 cup grilled seasoned chicken breast cut in strips. Season with a sprinkle of salt and pepper. Fold in half and then in half again. Repeat with remaining filling.

      Fresh Basil, Tomato, Spinach, Avocado, and Almonds

      • Spread half of crepe with 1 to 2 tablespoons Basil Cheese Filling or lemon yogurt mixture from Apple Leek Crepe recipe, 1/3 cup thinly sliced baby spinach leaves , 1/4 cup chopped tomato, 1 tablespoon fresh chopped basil or whole fresh basil leaves, 1/4 cup sliced fresh mushrooms, 1/4 cup sliced avocado (optional), and 1 tablespoon slivered toasted almonds (optional). Sprinkle with salt and pepper.
      • Fold in half over filling and in half again. Repeat with remaining filling

      Basil Cheese Filling
      The spinach filling is a delicious spread on its own for sandwiches, as a dip, or even tossed with pasta.

      • 1 cup nonfat ricotta cheese or nonfat cottage cheese
      • 1 cup chopped, fresh spinach leaves
      • 1 tablespoon chopped fresh basil (can use 1/2 teaspoon dried)
      • 1 tablespoon chopped fresh flat leaf parsley
      • 1 teaspoon minced fresh garlic
      • 1 1/2 tablespoons freshly squeezed lemon juice
      • 3/4 teaspoon hot pepper sauce
      • 1/2 teaspoon salt
      • Dash of freshly ground pepper

      In medium bowl, combine ricotta (or cottage cheese), spinach, basil, parsley, garlic, lemon juice, hot pepper sauce, salt, and pepper in food processor.

      Other items for a savory crepe bar:

      • Chopped chicken or turkey
      • Fat Free Feta Cheese
      • Chopped, toasted nuts
      • Sliced fresh mushrooms (can be sauted of desired)

      Creamy Sour Cream Sauce:

      • 1 can 98% fat free cream of chicken soup
      • 1/2 cup non fat mayonnaise
      • 1 teaspoon curry
      • 3 Tablespoons lemon juice
      • Salt and pepper to taste

      Mix all ingredients untill smooth. Warm over low heat to serve. Either spread on inside of crepe or spoon over top after filling the crepe with your choice of fillings.

      Makes about 12 crepes
      This batter can be used for dessert or savory crepes or for Rolie Polies (see below)

      • 3/4 cup egg substitute
      • 1 cup non-fat milk
      • 1 tablespoon sugar
      • 3/4 cup flour
      • 1/4 teaspoon salt

      Mix all together in blender until smooth. Set aside in cool place for an hour or more before cooking. Pour 2 to 3 tablespoons batter onto lightly sprayed 6- to 8-inch non-stick pan warmed over medium heat. Can turn once or cook until top surface is set. Turn out of pan onto waxed paper or plastic wrap.

      Repeat with remaining batter, stacking crepes in between layers of plastic wrap/waxed paper. Can be frozen in stacks of 6 to 12 crepes, tightly wrapped in foil for future serving.

      To thaw, set in a warm place on wire rack for 2 to 3 hours or place foil-wrapped crepes in a 175-degree oven for 15 to 20 minutes.

      A special breakfast favorite with our little kids

      Spray a large nonstick skillet with nonfat cooking spray and warm over medium heat.

      Place about 1/4 cup batter into pan and swirl by tilting pan to form a circle. Allow to cook until you can flip it without tearing, may need to use spatula to loosen center from pan. Finish cooking on other side, about a minute, and then fold in half, and half again.

      Remove to warming plate and continue with remaining batter, spraying skillet with each Rolie Polie.

      To prepare, open a rolie-polie,sprinkle with your choice of granulated sugar, cinnamon sugar, powdered sugar and lemon juice, syrup, or jam and nonfat sour cream) and roll up or fold. Serve warm

      Choice of fillings:

      • Nonfat frozen yogurt or nonfat ice cream (Cut into rectangle logs About 1" X 5" and freeze hard on cookie sheet before serving. Remove to platter and set over ice to serve.)
      • Fresh fruit
      • Prepared canned Pie Filling
      • Cream Fluff
      • Nonfat sour cream with vanilla and sweetened to taste
      • Fruit sauce (recipes below)
      • Fat Free Chocolate or Caramel sauce, homemade (recipes below) or purchased at grocery store
      • Chopped, toasted nuts


      Apricot Sauce
      Makes about 1 1/2 cups

      • 2 to 4 tablespoons sugar
      • 2 1/2 tablespoons cornstarch
      • 1 (15-ounce) can pitted apricots in heavy syrup
      • 1/8 teaspoon salt
      • 1/4 teaspoon almond extract

      In saucepan, combine sugar and cornstarch and whisk gently until combined with no lumps.

      Put apricots and liquid in blender and puree until smooth. Pour into sugar and cornstarch mixture and whisk until smooth. Turn on heat to medium and cook, stirring frequently, until sauce reaches a gentle boil. Allow to boil for 1 minute and remove from heat. Add salt and almond extract, stir. Turn out into a bowl and cover with a layer of plastic wrap that rests directly on surface of sauce to avoid formation of a skin. Refrigerate or allow to cool to room temperature before serving. Store any leftovers in refrigerator.

      Dark Sweet Cherry Sauce

      • 1 (15 1/4 ounce) can pitted dark sweet cherries, liquid drained and reserved
      • 2 tablespoons corn starch
      • 1/2 cup sugar
      • 1 teaspoon vanilla
      • 1/2 teaspoon almond extract

      In a small saucepan, mix sugar and cornstarch. Add water to reserved cherry liquid to make 1 1/4 cups. Gradually add cherry liquid to sugar mixture and whisk until smooth. Over medium heat, stir until mixture comes to a full boil. Boil 1 minute. Remove from heat and add vanilla, almond extract, and cherries. Pour into a bowl and cover with plastic wrap to cool. A dollop of nonfat whipped topping is a nice touch.

      Tart Cherry Sauce
      Serves 10

      • 3/4 cup sugar
      • 2 rounded tablespoons cornstarch
      • Dash of salt
      • 3/4 cup orange juice
      • 1 tablespoon lemon juice
      • 1 (14.5-ounce) can pie cherries drained, reserving juice
      • 1 (2-inch) cinnamon stick
      • 1/2 teaspoon whole cloves
      • Red coloring, optional

      Combine sugar, cornstarch and salt in saucepan. Stir in orange and lemon juices, reserved cherry juice, cinnamon stick, and cloves. Over medium heat bring to boil, stirring constantly, and boil 1 minute. Remove cinnamon stick and cloves. Color to desired shade with red food coloring, if using. Stir in cherries. Cover with plastic wrap until ready to serve.

      Berry Sauce
      Makes about eight 3-tablespoon servings

      • 2 tablespoons cornstarch
      • 3/4 cup sugar
      • 1 1/2 cups water
      • 4 cups fresh or frozen berries
      • 1 tablespoon fresh lemon juice

      In saucepan whisk together cornstarch and sugar. Slowly add water and stir over medium heat until it comes to a boil. Boil 1 minute and remove from heat. Stir in berries and lemon juice. Store in refrigerator in air-tight container until ready to serve. Run through blender if you prefer a smooth consistency. Can also strain out seeds if desired.

      Lemon Curd
      All that butter is gone, but you still get the smooth, tart zing.

      • 1/2 cup egg substitute
      • 6 tablespoons plus 1 teaspoon sugar
      • 1 1/2 teaspoons corn starch
      • 6 tablespoons fresh lemon juice
      • 1/4 cup water
      • 1 tablespoon butter substitute, cut into pieces
      • 2 teaspoons (packed) grated lemon zest
      • Pinch of salt

      Whisk egg substitute, sugar and corn starch in top of double boiler to blend. Add lemon juice, water, butter substitute, lemon zest and salt. Set pan over simmering water (do not allow bottom of pan to touch water). Whisk until mixture thickens to pudding consistency. Remove from over water and allow to cool. Press plastic wrap directly onto surface of curd and refrigerate until cold.


      This is one of those miracles that happen in a kitchen with simple ingredients and fabulous results! It's the little black dress of the dessert world; it can go with almost anything and can be converted to complement many flavors.

      • 1 8-ounce tub non-fat whipped topping.
      • 1 8-ounce carton light, nonfat yogurt. Choose flavor according to what you are going serve with it. Suggestions: Vanilla, any of the berry flavors, peach, or orange flavors.

      Mix thoroughly, cover and refrigerate until ready to serve. Can make a day ahead if desired.
      Optional additions: Miniature marshmallows, chopped nuts, crushed peppermint candy, well-drained crushed pineapple, bananas or fruit cocktail. If you add these fruits, you need to also add mini marshmallows to absorb the juice that will result.

      Nonfat (Almost!) Chocolate Sauce

      • 1 can nonfat sweetened condensed milk
      • 4 Tbsp cocoa powder
      • 1 tsp vanilla

      Mix a small amount of sweetened condensed milk with cocoa powder until smooth and add, along with vanilla, to remainder of milk. Stir until smooth and well-blended. For hot fudge, just warm in microwave or on stove in double boiler.

      Nonfat Caramel Sauce

      • 1 cup brown sugar
      • 1/2 cup light Karo syrup
      • 1 cup nonfat half-and-half or non-fat evaporated milk
      • 1 can sweetened condensed milk
      • 1/4 tsp salt
      • 1 tsp vanilla

      Mix sugar, Karo, milk, sweetened condensed milk and salt in sauce pan. Cook over medium heat, stirring constantly till sugar is dissolved.