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February 07, 2007

No Flour, No Sugar - crepes?

More than a diet book, Dr. Gott's No Flour, No Sugar Diet, is a to sensible eating has already helped thousands achieve and maintain their desired weight. No flour, no sugar - that's it. Simple and inexpensive, Dr. Gotts informative plan can help anyone maintain a healthy body and shed unwanted pounds. Complete with recipes and easy-to-follow meal plans for breakfast, appetizers, snacks, entres, and dessert, its an effective diet that delivers results.

Dr. Gott's on to something, because bread and sugar cravings are huge problems for people trying to lose weight. Me too - I love my sweets! So when I saw the book had recipes for crepes accompanied by strawberries and dark chocolate sauce, I was intrigued. (This would work for folks who are on gluten free diets, too.)

CrepesstrawberrychocolateBasic Crepes
Makes 6 crepes
Crepes are surprisingly easy to make. The trick is to make sure the batter coats the bottom of the pan evenly and that your heat isn’t too high. These light wraps can be used to bundle up anything from ham and cheese to peaches and yogurt to sautéed mushrooms. Experiment with different fillings and try them for breakfast, lunch, dinner, or dessert.


  • 2 large eggs
  • ¾ cup low-fat milk (1%)
  • 6 tablespoons arrowroot powder* (A ground starch that can be found in health food stores and in many supermarkets.)
  • 1 teaspoon baking powder
  • 1 tablespoon vegetable oil
  • ¼ teaspoon salt
  • Vegetable oil spray


  1. In a large bowl, beat eggs with an electric mixer until pale yellow and fluffy, about 2 minutes. Mix in milk, arrowroot, oil, baking powder, and salt.
  2. Spray a nonstick 9- or 10-inch skillet with vegetable oil spray and heat over medium-low heat. Add about 2 tablespoons of the mixture to the hot pan and tilt pan so the mixture is evenly spread over the bottom. Cook until bottom is lightly browned, about 2 minutes, then carefully lift crepe and turn over. Cook until second side is lightly browned, about 2 minutes more.
  3. Remove from pan and place between layers of wax paper. Continue until all the batter has been used.

Strawberry Crepes with Dark Chocolate Sauce
Serves 6
You can substitute any ripe fresh fruit, like bananas or pears, but strawberries make for an especially pretty dish.


  • Basic Crepes
  • 1 pint fresh, ripe strawberries, stemmed and sliced
  • Dark Chocolate Sauce (recipe below)


Prepare Dark Chocolate Sauce and Basic Crepes according to recipes. Divide strawberries evenly among the crepes, arranging them down the middle of the crepes, and roll the crepes up around them. Drizzle about 2 tablespoons of chocolate sauce decoratively over each rolled-up crepe. Serve immediately.

Dark Chocolate Sauce
This rich sauce is delicious drizzled over Strawberry Crepes (recipe above), Cinnamon Poached Pears, or simply used as a dip for fresh fruit. Using low-fat evaporated milk and fruit sweetener significantly cuts calories while still delivering creamy sweetness. Remember, though, that baking chocolate is high in fat, which means it still packs a fairly hefty calorie punch. Use this sauce sparingly.


  • ½ cup evaporated milk
  • ½ cup fruit sweetener
  • 1 teaspoon vanilla extract
  • 3 ounces unsweetened baking chocolate, roughly chopped


Place chocolate in a non-reactive bowl. Place milk and fruit sweetener in a small saucepan over medium-high heat and heat until hot to the touch but not boiling. Pour hot milk over chocolate in bowl, add vanilla extract, and let sit a few minutes until chocolate has softened. Stir until chocolate has melted completely. Serve sauce immediately, or cover and refrigerate up to one week. To serve, heat in microwave just until hot and liquid.

Copyright © 2006 Peter H. Gott, MD

Picture credit - Howstuffworks.com

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Very interesting. I'm supposed to be getting a review copy of this book, but I didn't get it yet. It sounds perfect for my diet.

I'm a little mystified by this recipe -- assuming that arrowroot flour is the same as arrowroot powder -- by the gain of using arrowroot rather than flour. According to www.nutritiondata.com, 1 cup of arrowroot flour contains 457 calories, 113 grams of carbs and 4 grams of giver. One cup of enriched white flour has 455 calories, 95 grams of cars and 3 grams of fiber. Is this recipe supposed to be for someone allergic to wheat -- or some other purpose? If the latter, what is it?

Obviously in my comment above, I meant "fiber" not "giver" -- and not "liver" either. And 95 grams of "carbs" not "cars." I've got to start paying more attention!

Very interesting. It sounds perfect for my diet. I will positively try within a day or two.
Let me know your comments on my blog:

Thanks for this lightened version of crepes. Just found your blog; it's fantastic.

We'll have to give this one a try. My family enjoys crepes but my husband is a diabetic. I'm trying to lower the flour. Thank you.

sounds interesting! thanks!

Arrowroot flour is something that celiacs frequently use to replace wheat flour. It basically bakes the same as corn flour. Great Gluten Free Recipe.. but be sure to check you have gluten free baking powder.



I can say from personal experience that by eliminating refined sugar and flour I don't have the food cravings that I do when I eat those items.

I actually did an experiment on myself where I eliminated all refined sugar for one month (I also was not eating flour, dairy, or added sodium). I had zero food cravings. It's amazing how much more peaceful life is without those cravings! ;)

It would be great to have a website where people on this diet could share information about the diet--foods they had discovered on the shelf with no sugar/no flour, etc. My wife and I both started and have seen a relative that has had amazing results with this diet.

I have donbe this diet for 12 days. Went on a business trip and all and still have lost 10 pounds. I have lost thousands of pounds on a million different diets :) This is by far the easiest and your family can do it too!

I found a great site with a bunch of free recipes that contain no sugar and no flour... www.happy2beme.com


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