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Thread: RECIPES FOR ME AND DUKANERS

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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%

    RECIPES FOR ME AND DUKANERS

    Hi, I have started Dukane Diet about 10 days ago, had a lapse and back on. I do alot of cooking and am now trying to get my food more Dukan Friendly. I am still learning so please feel free if any one thinks that my recipe is not Dukan Friendly and also what phase it would fall under. Some may be my own with amendment and some from here that would or internet that i have searched and are dukan friendly

    I have started this thread so i can reflect and have a quick look for cooking ideas.
    Last edited by msajuma : 6th February, 2013 at 06:59 AM
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    Join Date
    25th January, 2013
    Location
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    Posts
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    CHICKEN KEBAABS

    Ingredients



    500g chicken mince minced extra fine
    1 egg
    2 tbsp oatbran, 1 tbsp wheatgrain
    tsp ground turmeric
    tsp red chilli powder
    1 tsp ground cumin
    1 tsp ginger paste
    salt, to taste
    2 tbsp fat free Greek-style yogurt



    mix all the ingredients into a mixing bowl and combine, divide into small portion, roll them into balls and flatten, heat frying pan and cook until golden brown.
    Last edited by msajuma : 6th February, 2013 at 11:29 PM
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  3. #3
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    Join Date
    25th January, 2013
    Location
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    Posts
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    MINI QUICHES

    egg whites (or whole)
    any filling you require eg chicken brocollies spinach fish etc
    seasoning

    mix all ingredients together and bake in muffin trays

    Last edited by msajuma : 8th February, 2013 at 08:28 AM

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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    mayonnaise
    Last edited by msajuma : 6th February, 2013 at 07:29 AM

  5. #5
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    Join Date
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    inspired by beckys recipe, just putting up as a reminder for myself

    Scotch eggs

    soft boiled eggs.
    Mixed mince with spices,
    Flattened,
    wrapped eggs,
    roll in Oatbran then bake in oven at 180 until browned.
    Last edited by msajuma : 6th February, 2013 at 07:29 AM

  6. #6
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    Join Date
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    Again read it somewhere here

    FATFREE YOGURT WITH OWN FLAVOUR

    fat free yogurt big tub,
    whisked in a wholetub of quark, put into 6 little pots and froze them.
    take one out about an hour before dinner
    Last edited by msajuma : 4th February, 2013 at 09:34 PM

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    Join Date
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    MAYONAISE

    1 EGG YOLK
    SALT AND PEPPER
    1 TABLESPOON CHOPPED PARSLEY OR CHIVES
    1 TABLSPSSON MUSTARD
    3 TABLESPOON FAT FREE FROMAGE FRAIS OR QUARK

    mix the egg yolk and mustard and add salt pepper and parsley/chives, fold in quark and put in fridge

    Last edited by msajuma : 6th February, 2013 at 11:27 PM

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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    MOUSSE

    1 satchet sugarfree jelly granules dissolved in 300ml boiling water,
    let cool then add 450ml vanilla yogurt.
    Put in individual containers and put in fridge to set.
    bake out about an hour before you eat so it softens a bit.
    Last edited by msajuma : 6th February, 2013 at 11:30 PM

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    Join Date
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    MOUSE

    4 eggs
    4 tsp cocoa powder
    4 tbsp milk powder
    8 tbsp greek yogurt
    1 tsp flavour
    4 tsp sweetner
    Separate eggs, mix all ingredients together. whip egg white and gently fold into mixer, fridge for atleast 2 hours.
    Last edited by msajuma : 6th February, 2013 at 11:21 PM

  10. #10
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    BREADCRUMNS

    6 Tbsp oatbran
    3 tbsp quark
    3 egg
    half tsp dried oregano
    1 tbsp dried parsely
    1 tsp salt and pepper
    half tsp chillie flakes


    grind the oatbran in a coffee grinder, mix oatbran quart and egg whites together. Add 1 tbsp of water at time until the mixer is has a crepe consistency.
    heat non stick frying pan and pour quater of a mixer at a time until the batter is brown on both sides. Cool and put them in food processor to form breadcrumbs

    these are lovely for coating chicken
    Last edited by msajuma : 6th February, 2013 at 11:38 PM

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    Diet: Dukan
    Height: 5ft3in
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    Goal Weight: 9st7lb
    Goal Date: Whenever...


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    Current BMI: 24.4
    Goal BMI: 23.6


    Statistics:
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    % Lost 13.21%
    Quote Originally Posted by msajuma View Post
    Again read it somewhere here

    MANGO AND APPLE YOGURT ONKEN

    mango and apple fat free yogurt big tub,
    whisked in a wholetub of quark, put into 6 little pots and froze them.
    take one out about an hour before dinner
    That onken yogurt isnt strictly allowed
    I will get there again in the end... you'll see

  12. #12
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    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    my bread did not turn out good and found this from dukannotsofatty thanks xx , posting it for myself as am going to make it tommorrow

    Dukan Bread

    Ingredients

    Baking powder1 tsp
    Cornstarch 2 tbsp
    Cream of tartara pinch
    Eggs 4
    Oat bran 6 tbsp
    Salt Dash
    Skimmed milk powder 4 tbsp
    Spices & HerbsTo taste (I’ve used Rosemary&Thyme in one lot and Garlic Powder&Basil)
    Splenda1/4 tbsp or more
    Yeast 1 tsp
    Instructions

    1 Set oven at 325F degrees
    2 Separate the whites from the yolks.
    3 Mix dry ingredients together.
    4 Beat egg whites with cream of tartar until they form a peak.
    5 At slow speed, incorporate the egg yolks.
    6 Still on slow speed add the dry ingredients 1 tbsp at a time scraping the sides of the bowl.
    7 Mix for a few minutes then put into a bread pan / Yorkshire 4 medium size Tin) in oven for approximately 25 minutes.

    Let them cool completely before packing away. freeze them individually so that I can just take one out at a time. Each one works out to 1.5tbsp of Oatbran a day. It may be possible to subsitute some for wheatbran but I'm not sure what amounts.
    Last edited by msajuma : 6th February, 2013 at 07:31 AM

  13. #13
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    Join Date
    25th January, 2013
    Location
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    Posts
    204
    Rep Power
    4
    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    OATBRAN COOKIES

    Makes: 2 cookies

    3 tbsp of oat bran
    1 tsp baking powder
    half egg white
    1 tsp vanilla essence
    1 tsp yogurt (vanilla if you prefer)
    2 tbsp sweetener

    preheat oven at 180c, mix all ingredients together, spoon 2/3 equal size on a grease proof paper and bake for 15 min
    Last edited by msajuma : 6th February, 2013 at 11:16 PM

  14. #14
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    Join Date
    25th January, 2013
    Location
    Leicestershire
    Posts
    204
    Rep Power
    4
    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    BUNS

    3 eggs
    3 tbsps quark
    1/4 tsps cream of tartar


    preheat the oven to 175 C, Mix egg yolks and cheese to form a creamy mixture. In another bowl whip egg white and cream of tartar until mixture is fluffy and hard. Mix both the mixture evenly together. do not overmix. In a grease proof sheet, divide the mixture into 10 even size on the grease proof paper and cook for 20 min until golden brown
    Last edited by msajuma : 6th February, 2013 at 11:10 PM

  15. #15
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    Join Date
    25th January, 2013
    Location
    Leicestershire
    Posts
    204
    Rep Power
    4
    Diet: Dukan
    Height: 5ft2in
    Start Date: 19/01/2013
    Start Weight: 12st3lb
    Current Weight: 9st12lb
    Goal Weight: 9st0lb
    Goal Date: 7/05/2013 according to dukan


    BMI Information:
    Start BMI: 31.3
    Current BMI: 25.2
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 2st5lb
    Weight to Lose: 0st12lb
    % Lost 19.3%
    GRILLED MINT CHICKEN

    you will need


    450 gms chicken pieces
    6-7 green chillies
    half bunch coriander and half bunch mint leaves
    1 tablespoon ginger garlic paste
    a pinch of green food colour
    salt to taste
    lemon juice
    half a tsp salt
    in a food processor grind mint, corriander and chillies. Mix in garlic ginger, lemon juice and salt and marinate the chicken overnight. Grill the chicken pieces till slightly charred, bast with quark occasionally




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