Banana honey crepes
The crepe is a famous French wafer sold from street carts and cafes around the world, and the banana-honey filling is among the simplest and most accepted of its home fillings.
In the home version you control the amount of sugar entirely.
In a blender or with a fine whisk, whisk the flour, eggs, milk, melted butter, sugar, salt, and vanilla until the mixture is liquid and smooth like light cream, and rest it for half an hour in the fridge. Resting dissolves the last lumps and relaxes the gluten, so the crepe comes out thin and supple rather than rubbery.
Heat a crepe pan or a wide non-stick pan over medium heat with a film of butter, lift it off the heat, pour a small ladle into its center, and swirl the pan with a quick wrist motion until the batter coats the bottom in a very thin layer. The quick swirl before the batter sets is the basis of the crepe's thinness.
Cook for one minute until the edges brown and separate from the pan, flip the crepe with a thin spatula, and cook the second side for half a minute. Stack the finished crepes under a clean towel so they stay soft and warm.
Peel the banana and slice it, arrange the slices over a quarter of each crepe, dust with cinnamon and draw a line of honey, then fold the crepe in half then in quarters into a triangle, or roll it into a cylinder, the way children like best.
Arrange the triangles overlapping, add a final line of honey and a pinch of cinnamon, and serve warm.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Banana Honey Crepes, and how to fix them:
The batter did not rest or the flip came too early. Rest the batter a full half hour and wait for the edges to separate from the pan before flipping.
The ladle is large or swirling the pan is slow. Use a small ladle and swirl the pan faster, as the crepe is a very thin layer.
The pan is regular or the heat is wrong. Use a non-stick pan with a film of butter renewed every three crepes.
This is normal in every kitchen: the first crepe calibrates the pan's heat and is not your fault, and the second comes out better.
Serve warm with its filling, and this is its best state.
Keep plain crepes between sheets of parchment for three days, and fill them at serving time.
Freeze plain crepes for a month, then thaw and warm in the pan for a few seconds, then fill.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Banana-honey filling | Cottage cheese with honey or labneh with fruit | same amount | A higher-protein filling |
| Half the flour | Fine whole-wheat flour | 1:1 for the half | A brown crepe with deeper flavor |
| Sugar in the batter | Omit it | same amount | The batter tolerates omission and the filling's sweetness is enough |
| The sweet filling | Cheese and za'atar | same amount | It becomes a savory crepe with the same wafer |
| Ingredient | ~10 crepes | ~5 crepes | ~20 crepes |
|---|---|---|---|
| Flour | 200 g | 100 g | 400 g |
| Milk | 400 ml | 200 ml | 800 ml |
| Banana | 300 g | 150 g | 600 g |
Rest the batter for a full half hour in the fridge. A crepe from unrested batter tears when flipped and comes out rubbery, whereas rested batter flows thin and flips easily. And know that the first crepe is a test run to calibrate the pan, so do not worry if it does not come out well.
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