Does weather affect symptoms? Plus easy paleo bread

High mountain lake in the Sawtooth Mountain Range

As far as I'm concerned, weather is a pain in the budinski. It's so unpredictable---either above or below normal. Only weather people get excited about setting records where weather is concerned. My fibro body does not appreciate record-setting weather.

What about you? How does weather affect your symptoms? From my perspective, weather seems to make my symptoms better or worse, depending on the weather. But I don't like extreme weather anyhow. I should just say "I don't do weather changes well."

Does weather affect fibromyalgia symptoms? No one seems to have definitive proof. In fact, some experts say "no" while fibro sufferers say "yes."Here's some information I found about weather and fibro.

How Does the Weather Affect Fibromyalgia Symptoms?

Many fibromyalgia patients claim that changes in the weather directly affect many of their symptoms. In fact, many fibromyalgia sufferers claim that their symptoms vary according to temperature changes, changes in air pressure, and changes in precipitation in their part of their world. Most fibromyalgia sufferers claim that they experience changes in:
 

• fatigue
• sleep patterns
• headaches
• muscle pain
• the number of symptom flare ups

Who is Affected by Weather Changes?
According to a study performed in 1981, a large percentage of fibromyalgia sufferers may actually be sensitive to changes in the weather. In this particular study, 90% of patients claimed that weather was one of the most important influences on their fibromyalgia symptoms. And fibromyalgia sufferers aren’t the only ones to experience weather-related symptoms. You may also find that the weather exacerbates your symptoms if you have:
 

• rheumatoid arthritis
• multiple sclerosis
• osteoarthritis

 
What Weather Factors Affect Fibromyalgia Sufferers?
There are five major weather factors that appear to affect fibromyalgia symptoms. These include:
 

• Temperature: Rapid changes in temperature can sometimes trigger a fibromyalgia flare or help to ease fibromyalgia pain. Cold weather tends to make fibromyalgia symptoms worse, while warmer weather tends to ease those troublesome symptoms.
• Barometric Pressure: Barometric pressure is a measurement of the weight that is exerted by the air all around us. On beautiful sunny days, barometric pressure tends to be quite high, but during a storm or similar weather front, barometric pressure drops suddenly. Fibromyalgia sufferers often find that these changes in barometric pressure can trigger muscle aches and pains.
• Humidity: Absolute humidity is a measurement of the amount of water vapor present in each unit of air. When absolute humidity is low, fibromyalgia sufferers often report headaches, stiffness, and flares in widespread pain.
• Precipitation: Precipitation is the term used to refer to any type of water that falls to the ground from the sky, including rain, sleet, snow, or hail. Precipitation is often accompanied by a change in barometric pressure, and therefore may exacerbate your symptoms of pain and fatigue.
• Wind: Whether it’s a light wind or a gale-force wind, wind generally causes a decrease in barometric pressure. This means that wind can trigger fatigue, headaches, and muscle aches in fibromyalgia sufferers.

We have had nothing but "making the fibro lady miserable" weather in my area this summer. I mean it sucks the energy and joy right out of me but I still press on. Wildfires created numerous red air quality alerts coupled with above normal heat in my area. I had to head to the mountains just to get away from the horrible air and heat. 

 Having some sherpas helps if you are hiking/backpacking. My husband and pups carry more than their share of our gear.

Here I am enjoying a gourmet salmon wrap for lunch.

Here's Misha, the husky, relaxing in the clear mountain air.

Now, what I'd really like on one of my hikes is a paleo bread tuna sandwich, like this one.

Next time, I go backpacking or hiking, I'm going to make one of these babies. My plan is to freeze it so it will be ready when I am along the hike.

This paleo bread sandwich was made with this recipe:
5 T. tahini
1 egg
1 tsp. vinegar
1/2 tsp. baking soda
pinch sea salt
Divide mixture into four discs on a baking sheet lined with parchment paper and drizzled with olive oil. Bake at 350 degrees for 10-15 minutes.

Divide two eggs and allow to come to room temperature

The above recipe makes a pretty sturdy "bread" that holds up well. However, it can be a bit hard to digest because of the tahini. That's why I also have tried  a different version that uses Greek yogurt instead of tahini.

Here's what you need:
2 grassfed eggs, separated and brought to room temperature
3 T. plain Greek yogurt or try other yogurt
1/2 tsp. baking soda
1 tsp. apple cider vinegar
pinch of sea salt

Beat the whites until peaks form

Mix together the yogurt, egg yolks, baking soda and salt

 Start by separating two eggs into two bowls---one with whites, the other yolks. Once the whites reach room temperature, beat them until peaks form. In a separate bowl, mix together the yolks, 3 T. plain Greek yogurt, 1/2 tsp. baking soda, 1 tsp. cider vinegar, sea salt.

 Heat the oven to 350 degrees. Line several baking sheets with parchment paper and drizzle with olive oil. Drop the mixture by spoonfuls as shown above.

 Bake until golden, about 12-15 minutes.

These are a good bread alternative. They will hold up well in a lunch box but probably not a pack.

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Traveling with fibro; campers' chocolate fix

Relaxing at Kelly Lake after hiking from campsite

Whatever your traveling passion, it will take extra planning and determination to accomplish if you have fibromyalgia or other chronic illness.

Fur kids enjoy a peanut butter snack

Your traveling passion might range from camping to touring another country.

Fur kids enjoy another peanut butter snack

Wherever you go you will need to start your preparation well ahead of time to minimize the stress involved in getting ready for a trip.As you probably know from personal experience, stress is not your friend if you have fibro. It can cause symptoms to be much worse.

I recently went on my first camping/backpacking trip of the summer. It was a simple trip compared to embarking on a trip to another country but I still had to do lots of prep. Here are some things I learned during the preparation phase of my trip:

• Start well ahead of time. If you don't, there will be unwanted stress that might flare up your symptoms.
• Make sure other people in your traveling party are on the same page and also will start well ahead of time. Those you are traveling with might inadvertently trigger stress if they cause you to be behind schedule.

Campers', travelers' easy chocolate fix

• You will need to take some or all of your own food, depending on your eating restrictions. You might need snacks or even meals, as I did for camping/backpacking. Get started on cooking days, weeks ahead of time.
• Same goes for all your vitamins, supplements. Line them up by day, if possible, to make them easy to take. You don't want to miss a dose.
• Be prepared to fall back on your plans if you or traveling companions are not ready. 

 My trip went well but unfortunately, preparing for a trip when you have fibro is no bed of roses. I laid out a schedule of what to get done every day prior to leaving. I had everything done but all the food prep, etc., can be overwhelming. I guess the bottom line is if you want to get away from home, you just have to go do it.

While your traveling, you might want a simple treat to prepare. You can make my campers'/travelers' chocolate fix dessert at a campground, in an RV or in a motel room, equipped with a microwave and mini-fridge. I prepare the ingredients ahead of time in a ziploc baggie for a single serving.

Here's what you need:

1/2 cup water
1-2 T. cocoa powder
stevia or other sweetener
pinch of salt
dash of cinnamon powder
1 T. gelatin
optional garnish: yogurt of your choice

Here's what you do:
Put all the ingredients except for water in a ziploc baggie during your prep for trip. To prepare, heat your water to warm in small cup or jar, and stir in the ingredients. Set the mixture in the fridge or off in the shade if camping. When ready to eat, garnish with yogurt or chocolate sauce, if desired.

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Chewing your food properly may help with fibro; campers' brownies

My stomach is upset right now because I didn't chew my food properly this morning. It's bloated and gassy, rumbling, and I'm burping. I was in a hurry as many people are when eating. I swallowed big bites which means I won't get the nutrition from the healthy meal I prepared. Swallowing big bites means improper digestion and all the assorted unpleasant symptoms.

Eating too quickly is a big problem for many people but it is a HUGE problem for someone with fibromyalgia. Those of us with fibro don't have robust digestive systems to begin with. Our digestive tract has been damaged; we lack many digestive enzymes; we have many food intolerances; we suffer from bacterial overgrowths; and we have numerous nutritional deficiencies.

And then, here I go gobbling up my meal. Yes, it takes longer to eat a meal slowly but the benefits our enormous for one's health. Chewing slowly is the beginning of the digestive process. By breaking up food into smaller pieces, your food is more easily digested. That's right, we're not snakes. We can't swallow our food whole and then digest it.

Chewing releases saliva which contains digestive enzymes. The longer you chew, the more time these enzymes have to start breaking down your food. All of this makes digestion easier on your body and your body more able to absorb nutrients from the food.

I, of course, have promised many times not to violate the rule: "I will not eat my food quickly." But I've already confessed that I violate this rule when I am in a hurry and/or really hungry.

Every time I violate this rule I am undermining all my other efforts to control my fibro symptoms. Duh! I have a bacterial overgrowth (SIBO and candida). I suppress it by eating the right foods that are chewed properly, not by gulping down my food.

Are you like me? Then, this is what we need to do all the time.

• Take smaller bites of food.
• Chew slowly
• Chew until each bite of food has been liquified or lost all of its texture.
• Finish chewing and swallowing completely before taking another bite of food.
• Wait to drink fluids until you've swallowed your bite of food.
• Don't talk while eating.
• Don't eat with your mouth open as you swallow air.

What do you do if you are crunched for time?

• Eat just enough to alleviate your hunger.
• Save the rest to eat later as a snack.

Campers' brownie

Here's what I'm eating slowly---campers' brownie. You can make it in a skillet over your campfire or on your stove.

Ingredients you will need for one serving:

1 grassfed egg
2 T. flour of your choice (I chose cricket flour because other flours have more fermentation potential)
2 T.  farmers cheese or seed or nut butter of choice 
2 T. cocoa powder
stevia, to taste
pinch of sea salt
1/2 tsp. baking soda
1/2 tsp. apple cider vinegar
1/4 cup plain kefir, yogurt or dairy beverage of choice
optional: chocolate topping and dollops of your favorite seed or nut butter
1 T. coconut oil

Campers' brownie batter

Mix all your ingredients. Heat a skillet and coconut oil.

Cook over medium heat with lid in place.

Look for bubbles forming and batter pulling away from the sides to check for doneness.

Garnish with chocolate drizzle and/or spoonsful of your favorite seed or nut butter.

Serve as a brownie parfait layered with yogurt and more chocolate drizzle, if desired.

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Embrace change and step out of your comfort zone for traveling/trekking

Getting enough fuel for your favorite aerobic activity can be challenging if you have starch intolerance. My favorite summertime activity is hiking and backpacking. Unfortunately for me, I have starch intolerance which accompanies my other problem, fibromyalgia. 

Individuals with starch intolerance experience stomach distress after consuming starches and sugars. Starch intolerance is the body’s inability to completely process carbohydrates (sugars and starches) due to inadequate or absent enzymes needed for their digestion. Starch intolerance often goes hand in hand with fibromyalgia where sufferers have IBS and bacterial infections which damage the digestive tract's ability to produce enzymes for digestion.

Hikers/backpackers and individuals participating in other sports rely on carbohydrates to provide the fuel their bodies need during high energy activities.  Carbohydrates (sugars and starches) are our body’s primary source of energy. 

Energy bars loaded with grains, seeds/nuts, dried fruit and sugar are popular pack-along-food for hikers and other weekend warriors. Unfortunately, this food combination can be “lethal” for those with starch intolerance who experience gas, cramps, bloating and diarrhea and/or constipation from such foods.

 

Do you throw in the towel and give up the activities you love? Or do you get creative in gathering foods for your adventures?

I choose to get creative. I admit some of the foods I am packing for my upcoming hiking/camping trip are not ones I ever pictured myself eating. For instance, pemmican, a blend of jerky, animal fat and sometimes berries, was previously not on my shopping list but now it is. Pemmican was a food used by ancient peoples that was packable and full of energy.

Bailey, the cat, ready to travel

 

 Yes, I am choosing to fuel myself with foods from the paleo eating plan.
 
Here are some ideas for packable but low-starch foods:

·         Pemmican

·         Jerky

·         Hard-boiled eggs or pickled eggs

·         Kale or similar veggie chips

·         Homemade fruit leather (minus the added sugar)

 

Veggie chips drying in the oven at 175 degrees

This week I have been making watermelon and cantaloupe leathers. The recipe is simple.

What you need

8 cups watermelon or cantaloupe, cut into cubes

Watermelon leather puree in the oven

 

What you do

If you have a juicer, juice the watermelon or cantaloupe. Reserve the juice for another time and focus on the pulp or solids from the juicing process.

Spread the pulp on a parchment paper-lined baking sheet. Place in your oven, set to 175 degrees, for about four hours or until the fruit is dry.

Cut into pieces and store in Ziploc baggies for your adventures.

Dry and ready to cut watermelon leather

 

Alternative for no juicer:

Puree the fruit in your blender. Pour the puree through a cheesecloth over a bowl to separate the solids from the liquid. Remember to use the solids for your fruit leathers and save the liquid to drink.

Why use watermelon or cantaloupe? Both of these fruits contain sugars which are easily digested by those with starch intolerance. However, you still must limit how much you eat.

Kale veggie chips in the oven

  Article linked to:

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 http://www.fibrobloggerdirectory.com/

Limit starch for fibro diet; kefir iced coffee

 

Bailey, the cat, enjoys a new lounging spot---an old car seat

Do you experience stomach distress after consuming starchy foods, such as grains or potatoes? You may have starch intolerance which is the body’s inability to completely process carbohydrates (sugars and starches) due to inadequate or absent enzymes needed for their digestion.

Fibro sufferers usually have insufficient enzyme production because of damaged digestive systems due to bowel infections, including candida and small intestinal bacterial overgrowth (SIBO). Starch intolerance goes hand in hand with these problems.

You may be familiar with lactose intolerance. It is the inability to break down lactose in milk products because the enzyme lactase is lacking.  Starch intolerance is the same and produces similar symptoms including gas, cramps, bloating and diarrhea and/or constipation.


Sixty percent of fibromyalgia sufferers have Irritable Bowel Syndrome (IBS) and 70 percent have symptoms of IBS. These IBS-symptoms are usually triggered by bowel infections, such as an overgrowth of candida or small intestinal bacterial overgrowth (SIBO). Both of these conditons result in an overgrowth of bad bacteria in the gut. Studies show that SIBO occurs in 90 to 100 percent of fibromyalgia patients.

Ingredients for kefir iced coffe

Carbohydrates (sugar and starches) are our body’s primary source of energy. There are three types of carbohydrates: monosaccharides (single sugars), disaccharides (made up of two sugar units) and polysaccharides (made up of complex multiple sugar units). The more complex carbohydrates require specific enzymes to break them down for digestion while simple sugars (monosaccharides) are absorbed directly from the intestine into your blood.

There are two types of starches including amylose (a polysaccharide) and amylopectin (a more complex polysaccharide). Most starchy vegetables (including corn, wheat, oats, barley, many varieties of rice and potatoes) contains 20 -30 percent amylase and 70-80 percent amylopectin. Legumes and some potatoes contain higher percentages (up to 65 percent or more) of amylase. 

Lack of the required enzymes to break down these starches will leave them in the digestive system to cause symptoms of food intolerance. The severity of the symptoms depends on the extent of the enzyme deficiency, and range from a feeling of mild bloating to severe diarrhea. 

Undigested sugars remain in the intestine, which is then fermented by the bacteria normally present in the large intestine. These bacteria produce gas, cramping, bloating, a "gurgly" feeling in the abdomen and flatulence. The distress normally begins about 30 minutes to two hours after eating or drinking foods containing the offending sugar, such as lactose in the case of lactose intolerance. Food intolerance can be confused with food allergies, since the symptoms of nausea, cramps, bloating, and diarrhea are similar.

There is no cure for carbohydrate intolerance. However, one may follow a healing diet where the offending starches and/or sugars are avoided. The Specific Carbohydrate Diet was one of the first eating plans to address carbohydrate intolerance.

 High quality digestive enzymes also may be purchased. They may help with the break down of starches and sugars, and reduce symptoms when used in conjunction with a healing diet.

Mocha iced kefir coffee

We seem to be programmed to want something starchy/sugary so what do you do to curb your craving? I reach for kefir iced coffee. Either plain or mocha does the trick to curb my carb craving.

Plain iced kefir coffee

It's so easy and quick to make and no lactose, if you choose the lactose-free kefir or alternative dairy beverage of your choice.

 Here's the basic recipe:

• Use extra brewed coffee to make iced coffee cubes. Simply freeze the coffee in an ice cube tray. 
• When ready to make your iced coffee, pour about 1 cup of plain kefir over the coffee cubes, added to a glass. Sweetened with desired sweetener.
• For mocha kefir iced coffee, you will need an add-in of 1 T. cocoa powder. 
• Here's a trick for getting the cocoa to dissolve. Pour about 1/8 cup of heated water into your glass before adding other ingredients. Stir in the cocoa powder. Then, add in the coffee cubes and kefir.
• Now, sit back and enjoy!
  
  
  

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Get busy healing your stomach; chocolate modified paleo pancakes

  






.
 I've really been feeling like Eeyore from Winnie the Pooh with this black cloud hanging over his head. Things just haven't been going my way. It started with 100+ degree heat and our air conditioners going out. Yes, that was air conditioners (plural). First, the air conditioner in our car decided to give up the ghost.  Then, the air conditioner in our home decided it too had had enough.

Five weeks later we are getting to know our air conditioner repairmen like family because they visit us so often. We invested in a new system that turned out to be defective from the manufacturer. Then, to top it all off, I got dive bombed in the back of my head by a territorial hawk.The hawk hit with such force I got whiplash and a slight concussion.

I was trying to find the silver lining in this cloud.

One of two nice hawks living in my backyard---not the dive bomber hawk

Then, I realized how fortunate I am to have a nice pair of hawks living in my backyard (not related to the divebomber). They are a beautiful site to see and hear every morning. And they don't dive bomb anyone.

Modified paleo chocolate crepes

Finding the silver lining when you have fibromyalgia also can be challenging. But finding the right healing diet  for you can be a pretty important step in getting your life back on track if you have fibromyalgia or other chronic conditions.

I have tried numerous healing diets thinking that I had to follow them exactly as written or I wouldn't get the good results I sought. I have found that healing diets (such as paleo, paleo autoimmune protocol, specific carbohydrate, etc) all need tweaking to suit the individual because there is no one way to eat that is perfect for everyone. After all, we humans are 99.9 percent similar but that 1/10th of one percent makes a huge difference. 

I call my diet a modified paleo diet, most of the time.Why did I pick the paleo diet? The paleo diet focuses on whole foods and has a good track record for helping to reverse auto-immune symptoms. In a nutshell, the diet includes plenty of meat, seafood, vegetables, fruit and nuts, and avoidance of toxic foods like sugar, processed foods and hard to digest foods like legumes, dairy and grains.

For me and others with fibro, some problems would immediately emerge if this diet were followed exactly as written. Most individuals with fibro have bacterial infections in their guts like candida and small intestinal bacterial overgrowth (SIBO) and resulting IBS symptoms.

We can't or shouldn't eat much fruit and hardly any nuts/seeds because of digestion problems. Starchy vegetables also are a problem because they also are hard to digest. We want to eat foods that digest easily and don't stick around and cause more bacterial overgrowth problems.

That's where "gray-area" foods come into the picture. Contrary to the paleo diet, I incorporate safe starches like white rice and certain types of potatoes in small amounts. Rice actually has existed for 130 million years (127 million years before humans). Wild rice also was eaten by paleo people. 

Jasmine rice is a good rice for people with SIBO like myself and others with fibro because it digests quickly and prohibits bacterial overgrowth. I always serve it as part of a nutrient-packed meal.

Mixing the eggs, cocoa, farmer's cheese and other ingredients.

Another "gray-area" food is dairy. The major problem with dairy for most people is lactose because many folks lack the digestive enzyme, lactase. Only 40 percent of humans keep this enzyme past childhood largely because of ancestry. But why give up dairy if you can keep the benefits without the problems? Dairy is an excellent source of calcium and Vitamins A, D and K2, the later which are difficult to find in other foods. Serve lactose-free dairy in the form of ghee, cheese, yogurt and kefir.

Preparing the pancakes (crepes) for the oven.

I incorporate dairy in my modified paleo. I use lots of homemade yogurt, kefir and farmer's cheese. I used some of these ingredients in these Chocolate Modified Paleo Pancakes.

Or cook them in a skillet

Here's what you need for 3 large pancakes or four small:

2 whole organic eggs
1 T. farmer's cheese (substitute almond flour if can tolerate)
1/2 tsp. baking soda
pinch of sea salt
2 T. cocoa powder
powdered stevia
 2 T. water
1 tsp. grassfed gelatin

2-3 T. coconut oil
optional filling such as homemade frozen yogurt
optional chocolate topping

Pancakes fresh from the oven

 Prepare the pancakes this way.

Mix the first seven ingredients in a small bowl. Sprinkle the gelatin on top and allow to absorb.  In the meantime, heat your oven to 400 degrees if doing the oven route. The crepes take about 12 minutes to bake. For the skillet method, melt about 1 T. of coconut oil in the pan before cooking each crepe.

Fill the crepes with "ice cream"or yogurt or whatever you want. I make frozen yogurt by semi-freezing some of my homemade lactose-free yogurt. Or sometimes I pop it into the ice cream freezer.

 Top with homemade chocolate sauce made by mixing 2 T. of cocoa powder in 1/4 cup melted coconut oil. Add a pinch of sea salt and stevia and vanilla.

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Reconditioning critical to getting well; paleo crepes with cheesecake filling

My hiking/walking buddies--Misha and Nika

I love walking with my walking buddies, Misha (the husky, foreground) and Nika (the malamute, in rear). We walk every day for about 4-5 miles. But it wasn't always so that I loved walking with my fur kids.

Three years ago, it was a struggle to walk because of the pain and fatigue of fibromyalgia. I could barely walk to the mailbox and back. Our mailbox is about 1/4 mile round trip from our house. I had to let other family members take over the responsibility of walking the fur kids.

 Then, my husband made a fenced-in walking area for me and the fur kids. Yes, we are lucky to live on a small farm so this was possible. We dubbed this fenced-in area, the play area. The dogs could dig and wander around while I walked as best as possible. Sometimes, I had to sit and rest and watch them play but it worked.

During this time, I followed the SHINE protocol outlined by Dr. Teitelbaum in From Fatigued to Fantastic,  followed several healing diets and started an exercise program, which was a blend of yoga, pilates and Tai Chi. Over time, I found walking was easier and I recovered more quickly.

I purchased a pedometer (actually a Fitbit) and pretty soon I was challenging myself to go farther and farther each day with my furry hiking buddies. The Fitbit was motivating to me because I could see how far I progressed each week, month and so on. Having walking buddies counting on me each day also was motivating.

The gang ready to go walking on a cold evening

Juicing, supplemental vitamins, and healing my stomach with kefir, homemade yogurt and cultured veggies (part of my healing protocol) also played an important role in getting me out there with enough energy to walk daily. The exercise plus healing protocol were important in getting my weight back to normal. I didn't let anyone take many pictures of me when I was really sick.

Why did I push myself to exercise even when my symptoms were flaring? I know reconditioning is a critical as you are getting well from fibromyalgia. It's important though to go at a reasonable pace for how you are feeling. As I mentioned before, I walked with my dogs in an enclosed area where I could stop and rest as needed. A dog park might provide a similar environment.

Here are some other things that helped me:

• Start slowly. Maybe go five minutes or halfway down the block and back at first. Increase by one minute every day.
• Have a buddy---either a furry one or a human one who can either walk with you or support what you are doing. 
• Consider a meet up with someone else or a group at least once a week as you progress. I walk several times a week with a fellow fur parent.
• Keep increasing your distance but never beyond a point where you feel good the next day. Eventually (and I mean over a long period of time), get to one hour a day or 10,000 steps.
• Get a pedometer or something similar to keep track of your progress.
•  Get your exercise outside if possible because you will benefit from the Vitamin D.

Please share your stories of success with us. 

Shortcake crepes

I always stick with my healing diet which is kind of a modified paleo, specific carbohydrate diet (SCD). I recently made some protein-rich crepes with a yogurt filling. They can be served as a dessert or snack or breakfast.

Here's what you need (for three medium crepes):

2 grassfed eggs
1 T. farmers' cheese or sub 1 T. almond flour (I used the farmers' cheese because I found my tummy isn't really ready for almond flour yet.)
1/2 tsp. baking soda
2 T. water
1/4 tsp. vanilla powder or extract
pinch of sea salt
1/4 tsp. grassfed gelatin
For the filling: your choice but I used homemade SCD yogurt mixed with stevia, vanilla and a few strawberries

Here's what you do:

Blend all your ingredients (except for gelatin) in a medium bowl. Sprinkle the gelatin on the top of the mixture and allow it to absorb before cooking the crepes.

Cook your crepes in a heavy skillet. Melt coconut oil in the pan and add 1/3 of the mixture. Cook about 2-3 minutes per side.

An easier cooking method is to line a baking sheet with parchment paper and spritz with olive oil. Heat your oven to 400 degrees. Divide the mixture into three pancakes on the baking sheet. Bake for 10 minutes or until done.

 Fill the crepes with your favorite filling (even a veggie filling will work).

 You can modify this basic recipe to make many different versions. Here's my chocolate version. I'll share the recipe next time.

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