Mock Apple and Blueberry Stuffed Crepes – Low FODMAP, Gluten Free & Dairy Free

mock-apple-and-blueberry-stuffed-crepes-low-fodmap-gluten-free-and-dairy-free

You know when you buy ingredients for one thing but then end up making something else completely different? This was one of those times.

I’d bought some chokos (known as chayote squash in the US) to attempt a salad with them but Ev had other ideas and wanted a dessert, instead. Which, honestly, was fine by me, seeing as we were had already cooked enough for the week ahead. We were wanting something a little different to the mockapple crumble that I usually make, so after a bit of brainstorming, we decided on mock apple and blueberry stuffed crepes.

The crepes are easy to make once you get the wrist movement down (check out the video I linked), and the recipe can be switched from sweet to savoury with a teaspoon or two of sugar. They are so good that you’ll want them for breakfast every weekend! They take around 30 minutes to prepare and then you can cover them tightly with cling wrap and set them aside until you need to use them, which should preferably be the same day.

The mock apple and blueberry filling is subtly sweet and delicious. If you need a dessert that looks fancy but is straight forward to make, this is for you!

FODMAP Notes

  1. Chokos are FODMAP friendly in 1/2 cup serves but become high in FOS in 1 cup serves, so do not over eat this if you are still on elimination.
  2. Blueberries are low FODMAP in 28 g/20 berry serves.
  3. Castor sugar is low FODMAP but, for those who wish to avoid as much fructose as possible, you can substitute glucose/dextrose powder for some or all of the sugar.
  4. Rosemary is a FODMAP friendly herb.
  5. Lemon zest is low FODMAP.
  6. Potato starch, being a starch, is low FODMAP.
  7. Lactose free dairy milk is low FODMAP but, for those who require a completely dairy free diet, you can easily sub your favourite LFM almond (etc) milk into this recipe.
  8. Gluten free flour blends can behave differently, depending on the ingredients used to create them. This crepe recipe uses the low FODMAP and gluten free plain flour blend I have on this website. If you use another blend, you may require more (or less) milk to achieve the correct consistency for the crepe batter.
  9. Xanthan gum is low FODMAP but can still be a gut irritant for some. You can leave it out of the crepe batter, just add the first two cups of milk and check the consistency before you add more, as the lack of xanthan gum will mean the batter needs less liquid.

Mock Apple and Blueberry Stuffed Crepes

Serves 6 FODMAPers (but I honestly think you could easily spread this two 12 serves, if you serve with a scoop of safe ice cream).

Mock Apple and Blueberry Filling

  • 1 tbsp. of your favourite butter replacement (or butter, if you can tolerate)
  • 250 g/3 cups fresh choko (chayote squash, approx. 3 large), peeled and diced into 1 cm cubes
  • 150 g/1 cup blueberries
  • 1 cup castor sugar or dextrose (or a mixture of both)
  • 1 tsp. fresh rosemary, minced
  • 1 tsp. fresh lemon zest
  • 2 tsp. potato starch

Get the filling going before you start on your crepes, as the chokos take time to soften and, as I learnt when experimenting with the mockapple crumble, if you don’t poach or saute them beforehand, you’ll have a crunchy crumble.

Peel and dice the chokos into 1 cm cubes, then place them in a medium-sized saucepan. Add in the blueberries, sugar (or dextrose), minced rosemary and lemon zest saute them over a medium heat.

Once the chokos are soft (should take about twenty minutes), remove some of the pan liquid into a small ramekin and mix through the potato starch until smooth, before adding the mixture back into the sauce pan.

Gluten Free/Low FODMAP Crepes

  • 1 large (free range) egg
  • 2 cups gluten free/LFM flour blend
  • 3 cups lactose or dairy free milk
  • 2 tsp. sugar (optional)
  • 1/2 tsp. xanthan gum (optional)
  • 1 pinch salt
  • 1 tsp. and 2 tbsp. olive oil

While the filling is simmering away on the stove, add the flour, xanthan gum, salt and optional sugar into a large bowl (with high sides) and stir together. Crack the egg on top and then add the milk (you might need more for a different flour blend) and one teaspoon of olive oil, then combine thoroughly. I find a stick blender is great for this, it lets you get a silky smooth consistency for your crepe batter.

Pour the two tablespoons of olive oil into your fry pan or crepe pan (the lower the sides the better but it doesn’t matter if you don’t have one – we don’t) and seal the base so that the crepes won’t stick. If you have a non-stick pan, this does not matter for you. Reduce the heat to medium and pour off excess oil into a ramekin.

Use a soup ladle to transfer approx. 1/2 cup portions into the pan at a time and swirl the wrist holding the pan to spread the mixture evenly. Cook over a low heat for approximately 2 minutes (until the edges have hardened and the underside has turned a light golden brown), then flip and cook for a further minute. Between crepes, use a folded paper napkin dipped in the oil you poured off to wipe down the pan.

Stack finished crepes on a plate.

Check out my Instagram video to see how we cook the crepes.

Assembly

Line a rectangular baking tray with baking paper. Spread the mixture in a line down the middle of six to eight crepes (does not have to be done all at once). Fold one side over the top of the line of filling, then gently flip the crepe over to complete the roll. Line the completed crepes up in the baking tray.

Cover the tray with foil. Recover the unused crepes (if any) with cling wrap and have them with sliced banana and cinnamon etc. Yum!

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Baking

When you are ready to bake these beauties, simply pre-heat your oven to 180 C/350 F and, when the oven has come to temperature, bake them for 30 minutes.

Remove the tray from the oven.

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Serving

  • Icing sugar or dextrose
  • Slivered almonds
  • Your choice of lactose free ice cream, whipped cream or double cream (if you can tolerate dairy) or a dairy free sub like coconut cream, or a LFM vegan cream cheese.

Enjoy!

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4 thoughts on “Mock Apple and Blueberry Stuffed Crepes – Low FODMAP, Gluten Free & Dairy Free

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