Parfait

  • Nestle ForMe Vanilla Flavoured Yoghurt
  • Diet Jelly, flavour of your choice, I used Raspberry
  • 1 tsp Gelatine

 

  1. Add the Gelatine to the Diet Jelly crystals.
  2. Make Jelly according to packet.
  3. Pour into a flat dish/container and allow to set.
  4. Once jelly is set, cut it into cubes.
  5. Layer Jelly cubes with Vanilla Yoghurt into glass/es.

Parfait

 

Vanilla Moist Cake Muffins

  • 2 tbsp Wheat Bran
  • 4 tbsp Oat Bran
  • 6 tbsp Skim Milk Powder
  • 3 Egg Whites
  • 1 Whole Egg
  • 1 tub (175g) Fat Free Vanilla Yoghurt
  • 3 tbsp Sweetener (I use Splenda)
  • 1 tsp Baking Powder
  • 1tsp Vanilla Extract
  • Dash of Cinnamon

 

  1. Pre-heat oven to 180 degrees Celcius. Line a texas muffin tin with large cupcake liners…this saved on cleaning up and since the muffins tend to stick, you don’t have to worry about using and fats to grease the tin.
  2. Place Yoghurt, Egg White and Egg into a blender and give a quick whizz until it’s all combined.
  3. Add all the other ingredients and whizz again until well combined…you might need to scrape the sides down with a spatula.
  4. Pour evenly into the 6 muffin cups.
  5. Bake for 25 minutes.
  6. Let the muffins cool for a while in the tray, then transfer them to a wire rack if you have one.

Vanilla Moist Cake Muffins

Dukan Tofu Pancake

  • 1 Egg
  • 1 tbsp Skim Milk Powder
  • 2 tbsp Silken Tofu
  • 1 tsp Sweetener
  • Tiny amount Vanilla Bean Paste (you could use Vanilla Extract)

 

  1. Spray small fry pan with Olive Oil and wipe away excess with paper towel.
  2. Whisk Egg in a small bowl using a fork.
  3. Add all other ingredients, mashing up Tofu as best you can, mixing well.
  4. Cook over a medium heat in fry pan until bubbles appear. Flip.
  5. Cook for a few moments on the other side.

Dukan Tofu Pancake

NewYork Cheesecake

Oat bran biscuit crust

  • 3 tablespoon oat bran
  • 2 tablespoon powdered skim milk
  • a pinch of sea salt or kosher salt
  • 1/2 teaspoon cinnamon
  • 1 teaspoon low fat sugar free cocoa powder (optional)
  • 1 tablespoon sweetener
  • 4-5 tablespoon skim milk

Cheese batter

  • 16 oz (500 ml) fat free Quark / Fromage Frais (or a mix of 8 oz fat free cream cheese and 8 oz fat free, sugar free greek yogurt)**
  • 2 tablespoon corn starch
  • 3 eggs, slightly beaten
  • 1 tablespoon sweetener (or to taste)

 

  1. Preheat oven to 400 F / 200 C / gas mark 6
  2. In a round silicone mold or springfrom pan combine oatbran, powdered skim milk, salt, cinnamon, cocoa powder (if used) and egg whites. Bake 10 minutes or until golden brown.
  3. Take mold out of the oven and turn down the temperature to 300 F / 150 C / gas mark 2.
  4. Let this oat bran biscuit cool down a little and then crumble, using the hands or a food procesor.
  5. Combine 1 tablespoon of sweetener and 4-5 tablespoons of skim milk and pour over the biscuit crumble and mix, using your hands. Press this crumble mixture onto the bottom of the mold or pan to form the crust of the cheesecake.
  6. Once the crust is ready, let’s prepare the cheese batter: in a large bowl combine the cheese (quark, fromage frais or the cream cheese and greek yogurt mix), corn starch and eggs. Mix just enought to incorporate the eggs, you’ll get a smooth batter. Carefoully pour over the oat bran biscuit crust and bake for 30 minutes.
  7. The cake will rise and then deflate (fall). Don’t worry, that happens because there’s no flour in the filling. Take the cake out of the oven and let cool down completelly.
  8. Chill at least for 4 hours or, even better, overnight.

NewYork Cheesecake

Yogurt and Goji Berries OatBran Cake

  • 4 heaped tablespoons of oat bran
  • 4 tablespoons of powdered skim milk
  • 1 heaped tablespoon of cornstarch
  • 1 teaspoon of baking powder
  • 1 pinch of salt
  • 1/2 cup fat free sugar free yogurt
  • 3 eggs (or 1 egg + 3 egg whites)
  • 2 heaped tablespoons of goji berries
  • 1 tea bag: fruit flavoured tea works better but you can use regular tea
  • sweetener

 

  1. Center the oven racks and preheat to 350F.
  2. In a small bowl, put the goji berries, add the fruit-flavoured tea bag and cover with hot water. Add sweetener to taste and rest for 5 minutes.
  3. Meanwhile, in a large bowl combine oat bran, powdered milk, cornstarch, baking powder, eggs and yogurt with 1 tablespoon of sweetener and a pinch of salt. Pour batter into a silicone mold or cake pan (if you use a cake pan, coat it lightly with cooking spray)
  4. Drain the berries and add to the batter.
  5. Give the cake pan one or two gentle drops onto the counter. With this old trick the batter surface becomes smooth, and the cake rises evenly.
  6. Put the pan into the preheated oven, over the rack (without any baking sheet underneath it)
  7. Bake at 350F for 35 to 40 minutes. If you don’t want the cake to get too dark, cover the mold loosely with aluminium foil just after 15 minutes of baking.
  8. Cake is done when a toothpick poked in the center comes out clean. Cool in pan on a rack 15 minutes and then invert onto rack to cool completely.

Yogurt and Goji Berries OatBran Cake

Oat Bran Cinnamon Chocolate Cookie

  • 2 tbsp oat bran
  • 1 tsp cocoa powder
  • Dash of cinnamon
  • 2 tbsp skim milk
  • 1/4 tsp sweetner, I used just 1 satchet of Sweet n Low
  • 1 drop vanilla extract

 

  1. Mix all ingredients in a small bowl. Make sure not to put too much cinnamon, you can really taste it because the recipe doesn’t yield a ton of batter.
  2. Transfer cookie mix onto a microwave-safe plate. It’s easier to just drop it into a round dollop and not play with it.
  3. Microwave for 1 minute on high. For a crispier cookie, microwave on high for an additional minute and let it cool for 2 minutes.

Oat Bran Cinnamon Chocolate Cookie

Salmon and courgette cakes

  • 200g salmon trimmings
  • 500g courgettes (about two medium ones)
  • 3 eggs
  • 2 tablespoons of cornflour
  • Half a sweet pepper
  • Spices: Salt, black pepper, cayenne pepper, parsley

 

  1. Grate the courgettes after getting their skin off.
  2. Mix that with eggs, flour, spices and sweet pepper.
  3. Add the salmon and mix again.
  4. Fry on a teflon pan without oil.

Salmon and courgette cakes

Dukan-friendly carrot muffin

  • 250 g soy flour
  • 1 egg
  • 1c low fat cottage cheese
  • 1/4 c milk
  • 1c grated carrots
  • 1 tbsp coriander
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsps cinnamon
  • 1/2 tsp salt
  • Pepper and dried chilli pepper to taste

 

  1. Pre-heat oven to gas mark 5, 350f, 180c
  2. Peel and grate carrot.
  3. Stir in egg with carrot.
  4. Stir in coriander.
  5. Stir in cottage cheese and milk.
  6. In a separate bowl, sift soy flour and remaining ingredients.
  7. Add dry ingredients to carrot mixture and thoroughly combine.
  8. Line muffin tin with cupcake liners.
  9. Spoon dough into the tins to create 12 muffins.
  10. Bake for 20 to 25 minutes.

Dukan-friendly carrot muffin

 

 

Stuffed Vegetables

  • Zucchini skins, 4 halves
  • Eggplant skins, 4 halves
  • Bell peppers, 4 medium
  • Zucchini, 2 cups, grated
  • Ground meat, 125 grams, lean only
  • Salt, 0.5 tsp
  • Pepper, black, 0.2 tsp
  • Pepper, red or cayenne, 0.2 tsp
  • Onions, raw, 1 small
  • Garlic, 1 clove
  • Parsley, 5 sprigs
  • Red Ripe Tomatoes, 1 large whole
  • Water, 2 cup

 

  1. Cut 12 round pieces, approximately the diameter of the vegetables to be stuffed. Chop the rest of the tomato.
  2. Mix grated zucchini, ground meet, chopped tomato, chopped onions, mashed garlic, finely chopped parsley, salt and peppers in a bowl. Knead it well.
  3. Stuff the mixture into the zucchini skins, eggplant skins and bell peppers.
  4. Put the round pieces of tomato over the stuffed vegetables. Line them in a pot, and add the water.
  5. Cook on medium to low heat for 30-45 mins.
  6. Serve with plain nonfat yogurt.

Note: 1 serving includes 1 stuffed zucchini, 1 stuffed eggplant and 1 stuffed pepper. To be served with 1/2 cup of plain nonfat yogurt.

Stuffed Vegetables

Dukan’s Noodle Soup

  • ½ lb. leeks, white part only, washed well.
  • 2 heads endive
  • 1 fennel bulb
  • 2 small zucchini
  • 2 onions
  • Dukan Diet Shirataki Noodles or Shirataki Rice
  • Salt and pepper
  • Nutritional yeast flakes

 

  1. Prepare Shirataki noodles according to package directions.
  2. Cut leeks, endives, fennel, zucchini, and onions into pieces. Place in pot.
  3. Fill to just covered with water. Bring to a boil, then reduce heat and simmer for 15 minutes.
  4. Add the drained Shirataki noodles to the pot. Season to taste with salt and pepper.
  5. Spoon soup into serving bowls. Sprinkle each with nutritional yeast flakes and serve hot.

dukan noodle soup