Yogurt as a Meal

In my constant quest for "all in one" meals for Alena, I came up with this concoction. Alena used to have this for breakfast quite often, or even for dinner if we were desperate. We usually added 10g of Macadamia nuts and 10g of frozen raspberries, which brought the total calories up to 404 and the ratio to 2.87:1. I used this recipe quite a bit when we were in France for a week!

YOGURT (2.79:1 Ratio, 316 Calories, 4g carbs)

37g 40% Heavy Whipping Cream (we use Horizon Organic)
70g Fage Total Greek Yogurt (TOTAL - NOT 2%)
12g Grapeseed Oil
15g Sugar Free Torani Syrup (any flavor)

Add oil to yogurt and stir well until mixed. While stirring, add heavy cream and then syrup.  Serve.


Here is a recipe that I created the for crepes. I love "all in one" meals for Alena because they are easy to make in batches and take out of the freezer to serve. Alena used to have two of these for breakfast every morning with a side of macadamia nuts. We would make them in giant batches and freeze them to save time on hectic school days. This recipe makes two crepes that you can fill with whatever you want (we usually used Walden Farms Syrups/Jellies, or whipped cream and about 5g of fresh fruit).

CREPES (3.55:1 Ratio, 313 Calories for two crepes without filling)

45g 40% Heavy Whipping Cream (we use Horizon Organic Heavy Cream)
50g Egg, mixed well
8g Grapeseed Oil
Liquid Sweetener (sucralose or stevia) - Optional
Butter (for pan)

Whisk cream, eggs, oil, in a bowl. Put a small amount of of butter in a small frying pan. Heat the pan on medium, spreading the butter around. It is important to have your pan pretty hot BEFORE putting in the crepe batter.

Once the pan is hot, add approximately half of the crepe batter to the pan. Swirl it around until evenly distrubuted. Cook on medium heat until the edges start to brown very slightly. Here's the hard part...

Flip the crepe over. This can take quite a bit of practice - these things are very fragile. I usually "check" the bottom side of the crepe before attempting to flip it by lifting it up a little with a spatula. It should have a few golden brown spots on it before flipping.

Once you successfully flip the crepe, cook until golden brown spots appear on the other side.

Flip the crepe onto a plate and let cool. Fill with whatever you want, and what your diet ratio allows!

As I said before, we used to make this recipe in batches. I would make between 20-30 crepes at a time. The crepes would often be pretty different in weight, so I would weigh them and group them into pairs so that each breakfast would be about the same.

"Banana Bread"

Alena has this for breakfast almost every morning. I am constantly trying to find things that will make our morning routine faster. This recipe makes 8 "Banana Breads". We put them into snack bags and freeze them. In the morning we just take one out and pop in into the toaster oven to warm it up. Alena can even do this for herself if my husband and I want to sleep in. It's also easy to send with her for a sleepover.

This recipe was modified from another site, but I can't remember which one because it was so long ago that I came up with it...

"Banana Bread" (2.94:1 Ratio, 396 calories)
200g Egg, mixed well (about 4 eggs)
120g Torani Sugar Free Syrup (vanilla or other flavors)
176g European Butter, melted
224g Hazelnut Flour
16g Psyllium Husks
16g Splenda
4.8g Baking Soda
4.8g Salt
80g mashed banana

Preheat oven to 325. In a large bowl, combine "wet" ingredients (eggs, butter, syrup), but NOT banana. In a separate bowl combine "dry" ingredients (hazelnut flour, psyllium husks, splenda, baking soda, salt). Incorporate "dry" mixture into the "wet" bowl. Stir well. Add mashed banana. Let sit for 4-5 minutes for psyllim husks to expand.

Grease small loaf pans WELL - very well - to prevent sticking. Measure 102-104g of batter into each loaf pan (8 in total). Spread batter out into pans - we usually bang the bottom of the pans on our hands or the counter to get it to spread out. The batter is pretty sticky...

Bake at 325 for 20-24 minutes until cooked through. Cool and remove from pans. (it can take a bit of practice to get them to come out of the pans well - we usually bang them on the counter. Yes, there's a lot of banging on things for banana bread!

Freeze in small baggies. To reheat, place in toaster oven until heated through.