Carb Solutions: Easter Brunch Must-Have: Asparagus & Mushroom Crêpes!
Over half of the U.S. adult population, some 154 million, qualify as overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
While steeped in religious celebrations, Easter Sunday brunch has also become a non-denominational custom for those who use this holiday as a chance to enjoy some traditional brunch items all laid on one table only a few times a year. The other one is next month’s Mother’s Day brunch. For us carb counters, both are annual dietary obstacle courses of high-carb pastries, buns, rolls, cakes, high-calorie breakfast casseroles and those luscious little “pigs” wrapped in a high glycemic dough. If that table is in a restaurant, try to choose wisely: stick to fresh fruit and simply prepared vegetable dishes with no sugary syrups added or fattening toppings. If your table is a potluck one, either at home or elsewhere, the best defense is a good offense; bring or serve this dish in case you are the only one in the room counting carbs. Save this recipe for next month’s Mom’s Day celebrations, too!
This simple crêpe recipe uses several components from Melissa’s pantry and features the season’s primary fresh harvest items, like asparagus. This veggie is synonymous with both holidays as the crop peaks in promotional production supply at retail for the next few months. The taste factor is also greatly enhanced with one of our popular, shelf-life stable pantry products associated closely with asparagus on both holidays: Melissa’s Hollandaise Sauce! This very low-carb dish is guaranteed to be gobbled up by all, even against the other dishes on the table, so make extra. Admittedly, nothing will ever compete with those hot cinnamon buns or solid chocolate bunnies. That said, if you are counting carbs for one reason or another – get over it; those days are done, especially if a doctor has said so! If these crêpes need to travel that is no problem using Melissa’s pre-made crêpes; they can be assembled ahead, refrigerated, and heated up just before serving. Note: If storing in the fridge, bring to room temp before heating. Happy Low-Carb Brunching (those colorful Easter eggs are low-carb, too!)
Asparagus & Mushroom Crêpes
Makes 8 crepes
Ingredients
Filling:
12 oz. Cleaned & Sliced Leeks, divided
12 oz. King Oyster mushrooms, sliced (or any fresh mushroom of choice)
1 bunch Asparagus, tough ends removed, chopped into 1-inch pieces
3/4 teaspoon salt
½ teaspoon Melissa’s Rainbow Pepper
½ teaspoon nutmeg
2 tablespoons fresh Tarragon, chopped
6 oz. cream cheese
¾ cup ricotta cheese
8 Melissa’s Crêpes
Toppings:
Melissa’s Hollandaise Sauce
Asparagus mixture
¼ cup Melissa’s Cleaned & Sliced Leeks
Preparation
Filling mixture: Heat butter and oil in a large skillet over medium heat. Add half the leeks and sauté 3–4 minutes, until just tender. Add mushrooms, continue cooking about 4–5 more minutes. Add asparagus cooking for another 3–4 minutes until tender yet still vibrant green. Season with salt, pepper, and nutmeg. Stir in fresh tarragon. Now, set 1 cup of this mixture aside to use for topping later.
To the remaining asparagus mixture in the skillet, fold in the cream cheese and the ricotta.
Divide filling among crêpes and roll them up. Arrange in one large, or two medium, greased baking dishes, place in a 350°F oven until warmed through, about 20–25 minutes. If you prefer very soft crêpes, cover with foil. If you like them a little crisp, uncover, or uncover part way through.
Right before serving, heat up the remaining cup of asparagus mix in a small saucepan. To plate: drizzle with Melissa’s Authentic Hollandaise Sauce over each serving, then spoon the asparagus mixture over the center of each crêpe and sprinkle the dish the more sliced leeks.
To the remaining asparagus mixture in the skillet, fold in the cream cheese and the ricotta.
Divide filling among crêpes and roll them up. Arrange in one large, or two medium, greased baking dishes, place in a 350°F oven until warmed through, about 20–25 minutes. If you prefer very soft crêpes, cover with foil. If you like them a little crisp, uncover, or uncover part way through.
Right before serving, heat up the remaining cup of asparagus mix in a small saucepan. To plate: drizzle with Melissa’s Authentic Hollandaise Sauce over each serving, then spoon the asparagus mixture over the center of each crêpe and sprinkle the dish the more sliced leeks.
