Posts Tagged ‘recipe’

Cruise Phase Day 35

Day 35 of the Cruise Phase stats:

  • Weight Today 102.8 kgs
  • Weight Lost 0.5 kgs
  • Total Weight Lost 6.8 kgs

What I ate yesterday:

  • Breakfast – Starbucks Skinny Latte at the Airport
  • Snack – none
  • Lunch – Ginger Buiscuits
  • Snack – 2 sugar free sweets
  • Dinner – Chicken Wings
  • Drinks – Not enough Water, 2 cups of tea, 1 cup of coffee
  • Exercise – Walking miles in the Airport again

It´s been a hectic week with my family visiting from Ireland but it was very enjoyable and I managed to stay on track with my diet.  Only Christmas to get over now and it sould be plain sailing to my target sometime in May or June……..I hope!

The only problem now is that my back is very sore after all the driving and I really don´t feel like doing any exercise.  I need a weeks holiday myself……lol.

If you are doing the Dukan post a comment here and let me know how it is going for you.

Cruise Phase Day 21

Day 21 of the Cruise Phase stats:

  • Weight Today 104.4 kgs
  • Weight Lost 0.3 kgs
  • Total Weight Lost 5.2 kgs

What I ate yesterday:

  • Breakfast – Dukan Galette with blueberry Quark
  • Snack – 2 sugar free sweets
  • Lunch – 3 slices cooked ham, 30g Vanilla Quark
  • Snack – Cooked Turkey Slices
  • Dinner – Grilled Salmon Fillet, 0% fat yoghurt
  • Drinks – 2 ltrs water, 2 cups of tea, 1 cup of coffee
  • Exercise – None…..again – I feel guilty now!

It was such a miserable day yesterday I thought I would end up breaking my diet – but I didn´t and am surprised as that was just the kine of day that usually has me heading for the kitchen looking for “something nice”.  I made the Lemon Muffins but they didn´t turn out like the picture on the recipe.  They were OK, but got burnt on the top and all the bran floated to the top of the muffins and the bottom was nice and spongey.  The recipe was supposed to make 6 muffins but I got 12 so have 6 muffins a day for 2 days with my bran allowance.

I didn´t try the Cheescake recipe yet, but will probably try it during the week.

I had a good weight loss today and am loving this diet – just hope I don´t get too tempted by all the Christmas goodies that are in the shops now.

Cruise Phase Day 20

Day 20 of the Cruise Phase stats:

  • Weight Today 104.7 kgs
  • Weight Lost 0.3 kgs
  • Total Weight Lost 4.9 kgs

What I ate yesterday:

  • Breakfast – Dukan Galette with blueberry quark
  • Snack – none
  • Lunch – 1 slice ham, 2 slices turkey,lettuce,tomato
  • Snack – Leftover kebab
  • Dinner – Mushroom Omelette, 0% fat yoghurt, sugarfree Jelly
  • Drinks – 1.5 ltrs water, 2 cups of coffee, 2 cups of tea
  • Exercise – Out all day so no exercise

I missed yesterdays post as I was out and didn´t have time to do it.  But it was much the same as usual.

It´s pouring down today so it´s a good day to try out some baking I think.  I am planning to make Lemon Muffins and maybe some Cheesecake …….yum!  If they turn out OK I will post the recipes.

Luc Lac Beef


  • 400 grams (14 oz) Beef
  • 2 tbsps Soy Sauce
  • 1 tbsp Oyster Sauce
  • 1 Large Piece Ginger, crushed
  • 4 Garlic Cloves, crushed
  • A few Corriander Leaves to garnish
  • Black Pepper

Cut the meat into 1cm (1/2 inch) cubes and season with the soy sauce, oyster sauce, crushed ginger and pepper.  Leave to marinate for at least 30 minutes.  Just before you are ready to servegrease a frying pan with a drop of vegetable oil andgently fry the garlic.  Once the garlic has started to brown add the meat and cook over a very high heat.  Mix together rapidly for 10 – 15 seconds.  The meat should still be a little rare so do not overcook.  Garnish with the corriander leaves.

Serves 2.

Coffee, Chocolate or Vanilla Creme


  • 3 Eggs separated
  • 1/8 tsp Cornflour
  • 225 ml Skimmed Milk
  • Flavouring – Choose one of either 1 tsp Instant Coffee, 1 tsp non-fat Cocoa Powder dissolved in water or 1 Vanilla Pod split lenghtwise, insides removed and mixed with a few drops of Vanilla Extract.
  • Sweetener to taste

First make the Crème Anglaise:  in a bowl mix the egg yolks with the cornflour and beat until you have a smooth mousse.  Pour the milk in a saucepan and add the flavouring of your choice.  Warm over a low heat.  Add the warmed mixture to the egg yolks (keep stirring the egg yolk mixture as you add to avoid curdling).  Put back on a low heat and keep stirring until the mixture thickens.  Turn off the heat as soon as the mixture sticks to the spatula.  Add sweetener to taste.  Pour into a large souffle dish or individual ramekins and leave to set in refrigerator.  Serve very cold.  This recipe can also be used in an Ice Cream maker.


Chicken Pockets with Garlic and Cheese

  • 2 Chicken Breasts
  • 4 tbsps 0% fat Cream Cheese
  • Garlic Powder to taste
  • Salt to taste

Pre-heat oven to 180º/350º/Gas Mark 4-moderate

Slice the chicken breasts along the middle creating a “pocket”, being careful not to cut all the way through. Sprinkle some salt and garlic powder inside the pockets you just created. Spread some tin foil in a roasting tray – enough to wrap the meat and put the chicken breasts in. Put 1-2 table spoons of cream cheese inside each “pocket” and add some more garlic powder on top. Seal up the meat with your fingers and finally sprinkle some parsley over it. Cover everything with the foil so that it is all closed up.

Cook for 30 minutes at 180C.

Open the foil, put the oven on grill and cook for a further 10-15 minutes.

Dukan friendly Custard.

Well I made the Custard from the recipe in the Dukan Diet Book and it turned out lovely!  I tweaked it a bit as hubby (who is a wonderful cook and does most of the food) assured me I wouldn´t like the original recipe.


  • 5 Eggs
  • 375 mls Skimmed Milk
  • 1 Vanilla Pod
  • 1 tsp Vanilla Extract
  • 5 tsp Sweetener

Preheat oven to 150º/300º Gas Mark 2.

Beat the eggs in a large bowl.  Split the Vanilla Pod and scrape out the inside.  Add the sweetener and the vanilla pod (inside scraping and bean)  to the milk.  Heat the milk but don´t let it boil.  When the milk is warmed add it slowly to the beaten eggs stirring the mixture all the time.

Put the mixture in one large or 6 small baking dishes and put in a Bain Marie.  Add enough boiling water to reach 3/4 way up the baking dish.  Cook for 35 – 40 minutes.  Let cool for 2 hours in the Bain Marie.


Egg Wraps

This is a simple recipe to make wraps that can be used to replace bread in a lunch menu.

Just beat 1 egg with a tiny bit of milk, add salt and pepper to taste.

Using a non-stick omelette pan, pour in the egg mixture and spread it so you get a very thin layer.  When it is set on the top flip it over.  When cooked let it sit on some kitchen roll until it cools.

Add your favourite filling and roll.  This is great with any kind of cooked meat but is especially good with smoked salmon and fromage frais.

Attack Phase – Day 5

Day 5 of the Attack Phase stats:

  • Starting Weight 109.6 kgs
  • Weight Today 107.6 kgs
  • Weight Lost 1.1 kgs
  • Total Weight Lost 2.0 kgs

What I ate yesterday:

  • Breakfast – Oat Bran Porridge
  • Snack – none
  • Lunch – 2 eggs scrambled, smoked salmon, 0% fat yoghurt.
  • Snack – 3 crab sticks
  • Dinner – Chicken/Turkey mince made into a burger, 0% fat yoghurt.
  • Drinks – more than 2 ltrs water, 2 cups of tea.
  • Exercise – No proper exercise but went shopping which is enough for me!

I got my Dukan Diet book in the post yesterday so have been reading up on what is allowed on this
diet. I realised that I could be eating more on the Attack phase, but I haven´t been hungry snce Monday
(carb-hangover day).

I´m going to make the custard from the recipe section of the book today as we have a glut of eggs
at the moment.

I am absolutely chuffed with the weight loss so far – I though that as I had already been on a
diet for months before starting the Dukan Diet that I wouldn´t lose so fast. But 2 kilos, or almost 4.5 lbs
is a great loss!