AIP Crepes

Eggs are one of the earliest casualties of the elimination phase, and a crepe without them still sounds like a contradiction until you actually make one. This batter is only root flours, cinnamon, and coconut milk, and it still spreads thin, sets, and rolls the way a real crepe should. The trick is speed: pour it in, tilt the pan in a full circle before the edges firm, and do not second-guess the timing once it starts. The first one almost never comes out right, and that has more to do with the pan finding its temperature than anything wrong with the batter.

Tigernut flour is not simply standing in for wheat in this recipe. Its resistant starch passes through digestion mostly intact and reaches the large intestine still whole, and that is the kind of starch researchers link to a calmer, better-functioning gut lining. The full-fat coconut milk in the batter is a source of medium-chain fats, which some research suggests the body uses for energy more readily than longer-chain fats. That is a small, real form of support tucked into an ordinary breakfast.

Fill these with fruit, coconut cream, or something savory, and set them on the plate with a bit of intention rather than stacking them however they land. That shift is what makes the meal actually feel finished.

Ingredients

• Tigernut flour (quantity: see verify flag)
• Tapioca starch (quantity: see verify flag)
• Cassava flour (quantity: see verify flag)
• Cinnamon (quantity: see verify flag)
• Sea salt (quantity: see verify flag)
• Vanilla powder (in place of vanilla extract, which is alcohol-based and excluded on strict AIP; quantity: see verify flag)
• Full-fat coconut milk, additive-free (quantity: see verify flag)
• Melted coconut oil, plus more for frying (quantity: see verify flag)

Note on quantities: The source archive for this recipe does not include measurements. Exact quantities must be confirmed from healmedelicious.com/aip-crepes before this file is published or used with clients.

Method

1. Whisk the tigernut flour, tapioca starch, cassava flour, cinnamon, and sea salt together in a medium bowl until evenly combined.
2. Add the coconut milk, melted coconut oil, and vanilla powder. Whisk until a smooth, thin batter forms with no lumps. The batter should be pourable and slightly looser than pancake batter; this is what allows the crepe to spread thin.
3. Heat a non-stick or well-seasoned skillet over medium heat. Add a small amount of coconut oil and let it coat the pan.
4. Pour a small amount of batter into the center of the pan. Immediately lift the pan and swirl it in a circular motion so the batter spreads into a thin, even round. Work quickly because the batter begins to set within seconds.
5. Cook for 1 to 2 minutes until the edges look dry and the underside is lightly golden. Slide a thin spatula underneath and flip gently. Cook for another 30 to 60 seconds on the second side.
6. Transfer to a plate. Repeat with the remaining batter, adding a little coconut oil to the pan between crepes as needed.
7. Fill with fruit, coconut cream, or a savory AIP filling of your choice. Serve warm.

Crepe tip: The first crepe is often the test crepe. The pan temperature and batter spread improve from the second one onward, so do not judge the batch by the first.

*Adapted from Heal Me Delicious*