Bran crêpes with a berry sauce & yoghurt

Hero ingredient: Bran cereal

Serves 6 (makes 12 – 15 pancakes)

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 185 g

Sodium

75 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

26 mg
7%

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

122 mg
15% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

176 mg
9%

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Bran cereal

Nutrient Analysis
Ingredients
Method

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About Heleen Meyer

Ingredients

Bran crêpes

  • 200 ml cake flour
  • ½ cup wheat bran
  • 3 large eggs, beaten
  • 50 ml olive or avocado oil
  • 300 ml milk
  • 100 ml cold water
  • extra oil for frying pancakes

Berry sauce

  • 1 tsp cornflour
  • 1-2 tbsp lemon juice, or more, to taste
  • 125 g frozen mixed berries, thawed
  • 2 tbsp honey
  • 1 tsp finely grated lemon rind
  • ¾ cup plain low-fat yoghurt, to serve
  • extra finely grated lemon rind for garnish

Method

Bran crêpes

  1. In a glass bowl,mix the flour and bran together. Whisk the eggs and oil in a jug and stir into the dry ingredients until a paste forms.
  2. Mix the milk and water together. Gradually add to the flour mixture, while whisking continuously. Whisk thoroughly every time you add some liquid. Do not add all the liquid at once, as this will form lumps.
  3. Heat a thin layer of oil in a 20 cm pan over a medium temperature. Pour in just enough batter to form a thin crêpe (about 45 ml each).
  4. Fry until set on top, turn over and fry on the other side for another minute. Keep warm and continue with the remaining batter, adding a thin layer of oil only when necessary.

Berry sauce

  1. In a glass bowl mix the cornflour and lemon juice. Using a stick blender, blitz all the ingredients except the yoghurt and extra lemon rind for a few seconds until just combined but still chunky. Alternatively, mash berries with a fork and whisk the ingredients together.
  2. Pour into a small saucepan and bring to just below boiling point over a medium heat. Simmer until thickened, while stirring continuously. Keep warm.

To serve

  1. Fold two warm crêpes per person into triangles. Serve with a dollop of yoghurt and a spoonful of berry sauce. Garnish with extra lemon rind.

Tip: For a savoury crêpe, fill with leftover mince or a mixture of tuna and smooth cottage cheese. Garnish with chopped chives and enjoy as a light meal.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low