Recipes · Welsh · Pancakes and Crepes
Crempog
One serving has 302 kcal and 9 g protein, and at least a fifth of a woman's daily need of phosphorus (49%), selenium (43%), riboflavin (35%), thiamin (28%), manganese (23%) and folate (23%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (141 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 40 g Flour, self-rising
- 25 g Eggs, whole, raw
- 60 g Milk, whole
- 8 g Butter, salted
- 8 g Sugar
Method
- Whisk the flour, egg and milk into a smooth, thick batter.
- Melt a little of the butter on a hot griddle or pan and pour on small ladles of batter.
- Cook for 1-2 minutes until bubbles form and the underside is golden, then flip and cook for another minute.
- Stack the warm pancakes with a little butter and sugar between each layer. Makes 1 portion (about 3 pancakes); multiply by 4 for a full batch of 12.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 302 kcal | 14% |
| Carbohydrates | 40.8 g | |
| Water | 77.5 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 9.1 g | 19% |
| Tryptophan | 0.12 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.73 g | |
| Lysine | 0.48 g | |
| Methionine | 0.22 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.5 g | |
| Histidine | 0.22 g | |
| Fat | 11.2 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.83 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 116 mg | |
| Calcium | 219 mg | 22% |
| Copper | 0.08 mg | 9% |
| Iron | 2.3 mg | 13% |
| Magnesium | 16.8 mg | 5% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 340 mg | 49% |
| Potassium | 165 mg | 4% |
| Selenium | 23.8 µg | 43% |
| Sodium | 590 mg | |
| Zinc | 0.8 mg | 10% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 93.4 µg | 23% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 87.7 mg | 21% |
| Vitamin A | 122 µg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 51.1 IU | 9% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 0.94 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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