Right Then Dukanettes/Dukaners Lets Get This Xmas Cracked!


Gold Member
S: 82.1kg G: 66.7kg
So we're all in the same boat (safety in numbers ;)) this Christmas, we want to not end up with a load more weight to shift come December 27th or later if you've social events up to and including New Year.

But to make sure we're all looking our best come New Years Eve (and that your LBD or whatever you're choosing to wear still FITS!)....I've been having a gander 'round Le inter-web and found this Surviving The Festive Season | LATEST LIFESTYLE PICTURE GALLERIES | Marie Claire

I'll type up by hand (as it wont let me copy+paste) the article quotes below so you don't have to click the link (unless of course you want to :))

Dr Dukan's guide to surviving the festive season
Thursday 20th December 2012

(1) Stock up on vegetables

During winter the best way to eat healthily is to eat lots of vegetables. In England people don't eat enough vegetables and these are full of essential vitamins and fibre. Also add a gram of Vitamin C to your diet and snack on nuts for essential Omega 3 goodness.

(2) Keep Active

With all the Christmas shopping and partying, gym time is likely to be put on the back burner, but it's important to keep active even if it's just for a brisk stroll: Walk for 20 minutes a day - minimum. If you can do more - do! Dance, swim, ice-skate, whatever, but the best exercise is to walk because walking is a natural human activity and it's easy to do.

(3) Get a good nights sleep

Dukan's secret for a good sleep is to eat protein at lunch and keep carbs for dinner, proteins are stimulating and will see you through the day.

(4) Safe buffet table choices

Christmas and copious amounts of food go hand-in-hand but do not fear the buffet table, just make your choices carefully. It's very difficult when you are in front of the buffet table and canapes but the best guide is to focus on meat, salmon, turkey and nuts and stay away from the sweet stuff. (I'd add if he's mentioning nuts that maybe cheese would also be a good focus instead of sweet).

(5) Avoid Sugary Drinks

Stay away from sugary cocktails and opt for wine or spirits and soda. The best alcohol is wine and the best one is red. For spirits the best is vodka mixed with a lot of soda, ice and lemon slice.

(6) Take it slow on Christmas Day

Instead of hurtling all those well-intended healthy intentions out of the window, take the time to enjoy your food. You have to start slowly, have an aperitif, eat your meats and vegetables with water and then after that you can finish off with the alcohol.

(7) Keep re-hydrated

Christmas day can be the most stressful day of the year for many, what with all that cooking and the difficult in-laws, and soon that one glass of wine quickly becomes a bottle.

So keep relaxed and re-hydrated by making sure you drink one glass of water for every two of alcohol. You'll be thankful come Boxing Day!

[the following tips are from another blog] http://thedukandietsite.com/4677/christmas-diet-tips-surviving-christmas-on-the-dukan-diet/

(8) – Be realistic

Unless you intend to spend the Christmas holidays as a hermit in a cave, is it really realistic for you to expect to lose a couple of pounds each of the week over Christmas and New Year. Why not aim for a short period of managed stagnation in order to allow yourself to carefully indulge in the wonderful food and drinks that are always so abundant at this time of year.

Did you know that recent research in the US found that weight gain in the six week holiday period from Thanksgiving through to the New Year accounted for more than half of the annual weight gain. So imagine how good you will feel about yourself if you can get to the middle of the first week in January 2013 without having gained any weight.

(9) – PP days

Plan in as many PP days as you can into your schedule, making sure you do not exceed one for every two days in the period.

(10) – Schedule in some exercise

Whilst it may not be practical to continue your normal exercise routine over the holiday period this is no excuse to become a couch potato. You don’t have to go out running, why not spend some quality time with your family and/or friends being active and experiencing activities that will give you memories that will last forever, like long walks, dancing at a party or just playing catch.
You can also add in some additional exercise by parking your car further away when visiting or carrying out shopping or other chores.

(10) – Have a Party Damage Limitation Plan

  • The best way to control what you eat or drink at a party is to host it. That way you can make sure there will be plenty of suitable food and drink for you to enjoy.
  • Don’t go to a party either hungry or thirsty. Have a filling snack of protein and a glass or two of water before you leave home.
  • Have a couple of pieces of gum at the party as this will stop you eating and drinking so much.
  • Don’t stand next to the food table as you are more likely to graze and nibble.
  • Fill your plate wisely with low fat, low calorie foods but add one or two small treats. I’ve often put the salad garnish from dishes on my plate. It helps fill my plate up and adds color and I find it refreshing to eat.
  • Alternate alcoholic drinks with low calorie non alcoholic drinks such as water diet sodas, tonic water or other mixers.

(11) – Cutting Calories on Christmas Day

  • Go big on vegetables.
  • Go easy on the extras such as cranberry sauce or jelly.
  • Remove the skin from your serving of turkey.
  • If you are making gravy with the juices from the turkey drain off all the fat .
  • Use less oil to roast your potatoes by par boiling first and then brushing with oil.

(12) - Be indulgent

  • Why not allow yourself to enjoy some of the healthier foods options that aren’t allowed in the weight loss phases of the Dukan Diet like fruit.
  • Go for quality not quantity rather than have two bottles of wine go for one more expensive one and take the time to savor the experience of drinking it.

(12) – Clear your Cupboards

Once the holidays are over clear your house of any surplus food that is left or you will be tempted to eat. If it is suitable why not donate it to a homeless shelter or food bank. It will do you good and make you feel good too!

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Last edited:


Gold Member
S: 82.1kg G: 66.7kg
Sample Dukan Christmas Menu from the dukan site

Mackerel on toast


• ½ cucumber, peeled, thinly sliced
• Salt
• 4 tbsp grated fresh horseradish horseradish
• 2 heaped tablespoon low fat crème fraiche
• 2 tsp mustard powder
• 4 fresh mackerel fillets
• salt and freshly ground black pepper

To serve

• 4 slices Dukan Bread, toasted
• 1 small red onion, thinly sliced
• ½ small lemon

Preparation method
1. For the salted cucumber and horseradish, place the cucumber slices into a colander and sprinkle with plenty of salt. Mix well and leave the contents to drain over the sink for half an hour.
2. Rinse the salt off the cucumber with cold water, then leave to drain. Gently wring out any excess moisture from the cucumber with your hands, then set aside.
3. In a clean bowl, mix the horseradish with the crème fraîche and mustard powder, making sure the mustard powder is well combined with no lumps. Set aside.
4. Season the mackerel fillets on their skin side with salt and freshly ground black pepper.
5. Heat a frying pan then add the fillets skin-side down. Place a heat-proof plate onto the cooking fillets, as this will make sure they stay flat and cook evenly. Cook for 4-5 minutes, To serve, place a small handful of the cucumber onto the toast. Place the cooked mackerel fillets onto the cucumber. Place a dollop of the horseradish sauce on top and garnish with a little of the sliced red onion and a squeeze of lemon.

Scallops with pesto sauce



For the sauce
• 1 tbsp coriander seeds
• 1 garlic clove
• sea salt
• 2-3 tbsp extra virgin olive oil
• 1 large ripe tomato
• handful fresh tarragon
• handful fresh basil
• handful fresh coriander or mint
• ½ lemon juice only

For the scallops
• 8 large fresh scallops, roe attached
• Olive oil, for drizzling
• salt and freshly ground black pepper
To serve
• lemon quarters

Preparation method
1. For the sauce dry-fry the coriander seeds in a hot frying pan until they release their aroma. Then crush them.
2. Peel the garlic clove and mash to a paste and add some sea salt. Add the garlic paste to the pestle and mortar.
3. Add 2-3 tablespoons of extra virgin olive oil to the garlic and coriander and stir.
4. Remove the core and seeds of the tomato. Chop the flesh roughly and add to the pestle and mortar.
5. Roughly chop the herbs and add them to the pestle and mortar. Crush all the ingredients together well to form a sauce. Allow the flavours to infuse while you prepare the scallops.
6. Trim off any tough, sinewy flesh and remove any black veins from the scallops, but keep the roes intact.
7. Heat a frying pan or griddle pan until hot. Drizzle some olive oil over the scallops and season with salt and freshly ground black pepper.
8. Place the scallops on the hot pan or griddle and cook until they're just cooked through, about 2-3 minutes on each side, depending on size. They'll feel firm to the touch when cooked. (If the scallops are very large, you can finish them in a preheated oven for a few minutes.)
9. Finish the sauce by adding the lemon juice. Adjust seasoning and stir well.
10. To serve, spoon the sauce vierge over the scallops and garnish with the quartered lemons.​

Stilton mushrooms



For the mushrooms
• 40 mushrooms
• 200g stilton cheese , crumbled
• 100g grounded oat bran
• 3 free-range eggs , beaten
• A drizzle of olive oil

For the salad
• 80g fresh basil
• 50g chopped fresh chives
• 80g fresh parsley
• 200g spinach
• 3 tbsp balsamic vinegar
• A drizzle of olive oil
• salt and freshly ground black pepper

For the Cranberries relish
• 2 tsp olive oil
• 1 onion, chopped
• 4 tbsp red wine vinegar
• 6 tbsp granulated sweetener
• 100g cranberries

Preparation method

1. For the mushrooms, Remove the stalks from the mushrooms and discard. Place a spoonful of crumbled Stilton onto each mushroom on the stalk side.
2. Place the oat bran, beaten egg into two separate bowls and dip each mushroom into each bowl in turn, shaking off any excess.
3. Place the mushrooms on a oven proof dish and add a drizzle of olive oil on them. Put in the oven for about 15 minutes.
4. For the salad, place the basil, chives, parsley and spinach into a large bowl. Drizzle with the balsamic vinegar and oil, season, to taste, with salt and freshly ground black pepper and mix well to coat the leaves.
5. For the cranberry relish, heat the oil in a saucepan, place the onion, vinegar, sweetener and cranberries into the pan and cook for 5-6 minutes.
6. To serve, place the salad onto a plate with the mushrooms on top and the relish spooned over.

Christmas roasted Turkey



• 1 free-range turkey weighing 4kg
• Salt and freshly ground black pepper
• 175g lightly salted butter
For the bread sauce
• 450ml low fat buttermilk
• 1 small onion
• 4 cloves
• 75-100g brown bread crumbs
• freshly grated nutmeg according to taste
• 40g of low fat sour cream
• Cayenne pepper, for sprinkling

Preparation method
1. Preheat the oven to 180C. Check that you have not left the plastic bag of giblets lurking inside the bird. Put the turkey in a large, deep roasting tin. Season generously all over with salt and pepper and massage the seasoning into the skin.
2. Melt the butter in a large saucepan. Fold the muslin in four and lower it into the melted butter, pushing it in so that it soaks up virtually all the butter.
3. Lift out the butter-soaked muslin and lay it over the turkey, making sure that it completely covers the breast and upper thighs.
4. Pour about 300ml/½ pint water into the roasting tin and slide it into the oven. Cook for approximately 3 hours 20 minutes, basting the bird approximately every 30 minutes with the pan juices.
5. Test that the turkey is properly cooked in just the same way as you would a chicken. Pierce the thickest part of the thigh with a skewer. If the juices run clear then the turkey is done. If they are pink, slide it straight back into the oven for a further 15 minutes before testing again and continue to do this until they do run clear.
6. Once it's done, transfer the turkey to a large serving dish, discard the muslin and leave in a warm place to rest for at least half an hour. Cover with foil to stop the meat going cold.
7. While the turkey is cooking, make the bread sauce. Pour the milk into a heavy-based saucepan. Stick the four cloves into the onion, add to the milk and bring very, very slowly up to the boil, so that the milk has plenty of time to absorb the flavours of the onion and the cloves.
8. Remove the onion and cloves and stir enough breadcrumbs into the milk to give a thick sauce. Season to taste with nutmeg and salt. Stir in the cream, adjust the seasoning, then spoon into a warm serving bowl, sprinkle with a little cayenne pepper and place on the table. If making in advance, leave to cool, then cover with cling film and store in the fridge for up to three days. Reheat thoroughly before serving. Sprinkle with the cayenne pepper just before serving.

>>>>>>>>>>>> For the side dishes, you can have any sort of vegetables. As this Christmas menu is quite rich, try to avoid starchy food such as potatoes or chestnuts for example.

Brussell sprouts and bacon gratin


• 900g Brussel sprouts, trimmed
• 150g low fat bacon , cut into short strips
• 20g flaked almonds
• 400ml low fat buttermilk
• 2½ tsp lemon juice
• 4 tbsp freshly grated parmesan cheese
• Salt and freshly ground pepper

Preparation method
1. Preheat the oven to 200C/400F/Gas 6.
2. Place the sprouts into a saucepan of simmering salted water and cook for 4-5 minutes, until almost, but not quite, cooked. Drain thoroughly, allow to cool slightly, then cut in half.
3. Place the the bacon and almonds in a sauce pan and sauté for 3-4 minutes, until lightly browned.
4. Add the sprouts and sauté for a further 2-3 minutes, stirring constantly.
5. Add the butter milk and bring the mixture to the boil. Boil for 2-4 minutes, until the cream has reduced to a rich sauce. Season to taste with salt and freshly ground black pepper.
6. Remove from the heat, add the lemon juice and spoon into an ovenproof gratin dish.
7. sprinkle Parmesan cheese evenly over the top of the sprout mixture.
8. Place into the oven and bake for 18-20 minutes, until the top is golden-brown and the cream visibly boiling.
9. Remove from the oven and serve in the gratin dish

Christmas pudding

Here is a traditional recipe not Dukan friendly at all but what would be Christmas without a nice pudding..... So go for a small slice of this delicious and so tempting cake!


The dry ingredients

• 275g soft brown breadcrumbs
• 100g dried, chopped
• 100g dried figs, chopped
• 225g currants
• 225g seedless raisins
• 225g sultanas
• 50g almond, finely chopped
• 225g granulated sweetener
• 225g/8oz shredded suet
• ½ tsp salt
• 1 tsp ground mixed spices
• 1 tsp ground cinnamon
• ½ tsp freshly grated nutmeg

The wet ingredients

• 1 orange, zest and juice
• 1 lemon, zest and juice
• 1 eating apple
• 3 free-range eggs, lightly beaten
• 150ml stout
• 150ml skimmed milk
• 4 tbsp brandy
• A bit of butter, for greasing pudding bowls

Preparation method
1. Place all the dry ingredients into a large bowl and mix together thoroughly.
2. Add the wet ingredients and mix together well with your hands Divide the mixture between two greased 1½ litre heatproof pudding bowls, filling almost to the rim, then smooth down the surface.
3. Cover each bowl with a large square of greaseproof paper, then cover that with a large square of aluminium foil. Tie the two sheets tightly into place under the rim with string, leaving long ends of excess string to make a handle. Loop one of the excess string lengths over the pudding basin and slide underneath the taut string holding the sheets in place on the other side. Bring up the string and firmly knot with the other piece of excess string, to form a secure handle to lift the pudding in and out of the water.
4. Leave the puddings somewhere cool overnight before cooking.
5. To cook, stand both puddings on a trivet in a large, deep, heavy-based pan (or each pudding in a separate pan). Pour boiling water into the pan(s), enough to come about halfway up the sides of the bowls.
6. Cover the pan(s) with a lid or a dome of foil and boil for seven hours. Check the water level regularly, topping it up with more boiling water as necessary to keep the bowls half submerged.
7. After seven hours, remove the bowls from the pan and leave to cool. Untie and remove the foil and greaseproof sheets and replace with clean, dry sheets of both greaseproof paper and foil.
8. Store in a cool, dry place (or freeze if you prefer, though they will keep perfectly well for a year or more unfrozen). To reheat at Christmas-time, return to a pan containing a few inches of boiling water, cover and steam for two hours, checking the water levels now and then, until completely heated through.

Christmas panna cotta



• 4 tbsp raisins
• 4 tbsp rum flavouring
• 6 gelatine sheets
• 1 litre/1¾ pints low fat buttermilk
• 120g granulated sweetener
• 1 tsp ginger ground
• 1 tsp ground all spices
• ¼ tsp nutmeg
• 1 tsp ground cinnamon
• 1 handful berries, such as redcurrants , to serve

Preparation method
1. Place the raisins into a small bowl and cover with the rum flavouring and some water. Set aside to soak for at least 30 minutes.
2. Meanwhile, soak the gelatine sheets in a bowl of cold water until softened. Drain and squeeze out any excess liquid using your hands.
3. In a heavy-based pan, heat the buttermilk, sweetener and ground spices. Bring to the boil, then reduce the heat until the mixture is simmering and simmer for 2-3 minutes, whisking until the sweetener has dissolved.
4. Remove the cream mixture from the heat and whisk in the drained gelatine until dissolved. Drain the raisins and stir into the cream mixture (discard the soaking liquid).
5. Pour the mixture into ten moulds or ramekins, filling them to three-quarters full. Set aside to cool completely, then cover with cling film and chill in the fridge for at least two hours, or until set.
6. To serve, scatter over some redcurrants to garnish.
- See more at: Official Dukan Diet Recipes - Healthy Meals For Christmas


Gold Member
S: 82.1kg G: 66.7kg
7 Tips to fit in your Little Black Dress for Christmas!

The holiday season is a festive break from the negative things in life to focus on the good, but don’t forget your weight loss programme and progress! Christmas is around the corner, with New Year’s Eve close behind. What can you do today to prepare and protect yourself and fit in your Little Black Dress

1. First, keep in mind your challenge. You still have time. If you haven’t begun your diet, this is a good time to start! If you’ve started and are in the cruise phase, continue and get a head start. Up your intake of meat and fish, dairy, seafood and poultry, including rindless lean ham and bresaola.

2. Drink 1.5–2 litres of fluids per day: tea, coffee, herbal teas, diet sodas, and water of course. Mineral water is best but any other still water or sparkling water (low in salt) for fizzy water fans

3. Take Vitamin C: one gram of vitamin C per day for seven days to boost your immune system and keep the flu at bay during the holidays. It also reduces fatigue, which makes it harder to fight festive food cravings.

4. Take a 30-minute walk every other day
Why? Because a muscle exercised for 30 minutes burns a lot of calories. It also burns calories – albeit at a slower pace – day and night for the next 48 hours! Stretched muscles secrete endorphins and a feeling of joy that even Christmas Father can’t beat.

5. Get ready with cider vinegar
The virtues of this traditional remedy have been proven scientifically the world over. Swallowing two tablespoons just before lunch and supper helps break down proteins. Its detergent effect on fats (and lack ofeffect on sugars) assists weight loss. Sensitive stomachs can use non-acidic supplements such as Devorcal

6. Eat lots of oatbran
Why? Because oatbran absorbs 22 times its weight in water as soon as it reaches the stomach, which fills and bloats, creating a powerful feeling of fullness.
In the small intestine, it sticks to nutrients and prevents them from entering the bloodstream. Instead, they move along and are eliminated with the bran, resulting in a moderate but steady calorie drop at every meal.

7. Indulge yourself with the intense taste of the Dukan defatted and sugar free cocoa powder (only 1% fat) It will thus replace advantageously chocolate that has more calories. It is a natural source of magnesium, rich in vitamins, minerals, phosphorus, iron and zinc.
- See more at: Learn About The Dukan Diet Plan For Healthy Weight Loss


Gold Member
S: 82.1kg G: 66.7kg
Found on dukaners.com

Christmas Menu

Lemon Chicken

Prep: 10 min
Cooking: 55 min - Serves 6 - PP

1 whole chicken
2 lemons
2 sprigs of tarragon
Salt and pepper

1. Peel one lemon, chop up the zest and use to garnish the inside of the chicken, along with salt and pepper.
2. Remove and chop up the zest of a second lemon.
3. Grate a little ginger and apply the zest and ginger to the chicken. Squeeze the first lemon and put the juice in the bottom of a dish.
4. Put the chicken on top and place in a hot oven for 45 minutes.
5. Remove the chicken from the oven.
6. Add the juice of the second lemon.
7. Cover with aluminum foil and cook for a further 10 minutes.

Grilled Royal Dorade with Steamed Green Beans

Prep: 10 min
Cooking: 15 min - Serves 4 - PV

4 royal dorades (can substitute with any firm white fish)
4 sprigs of thyme
4 bay leaves
salt and pepper to taste
1 low fat fish stock cube
the juice of 1 lemon
2 cups green beans

1. Preheat the oven to 400 IF.
2. Garnish the inside of each dorade with a sprig of thyme and a bay leaf. Season with salt and pepper to taste.
3. Mix the fish stock with 2 tablespoons of lemon juice. Brush onto the fish.
4. Put the fish on a grill pan and cook in the oven for 5 minutes on each side. Turn off the oven and put the fish in the broiler for 5 more minutes. *
5. Directly after putting the fish in the oven, set the green beans to steam for 15 minutes.
6. Serve immediately.
*This can also be cooked on a barbecue grill, instead of the oven.

Green Beans and Asparagus

5 min - Serves 4-6 – PV

1 bunch asparagus
1 lb. green beans
2 tablespoons balsamic vinegar

1. Rinse and prep vegetables
2. Place in a steamer until desired crunchiness
3. Transfer to plate and drizzle balsamic vinegar over the vegetables

Mashed ‘Faux’ Potatoes

Prep: 5 min
Cook: 7 min - Serves 3-4 – PV

1 medium head raw cauliflower
¼ cup skim milk (more if desired)
Sea salt and pepper to taste
Optional-1 minced garlic clove or garlic powder
Chives (to garnish)

1. Cut up head of cauliflower, put in a sauce pan with a steamer and cook until tender.
2. Transfer cauliflower into a blender and add remaining ingredients—blend until smooth
3. Garnish with chives.

Stuffed Potatoes

15 minutes - Serves 6 – PV

2 tablespoon Greek yogurt
30 cherry tomatoes
1 tablespoon of pink peppercorns
½ tablespoon of paprika
1 small jar of trout roe (or salmon roe)
10 sprigs of fresh chives
Salt and pepper

1. In a large bowl, mash yogurt, season with Salt and pepper to taste.
2. Cut tomatoes' tops off and set them aside for later.
3. Gently scoop out the tomato flesh and fill tomatoes with the yogurt.
4. Coarsely crush peppercorns, mix with paprika, fish roe and over the tomatoes, then also separately sprinkle with chives.
5. Cover each tomato with its previously removed top and serve immediately.

Shrimp Cocktail

20 min - Serves 4 – PV

1 large cucumber
½ lb. prawns or large shrimp, peeled, deveined, cooked and cooled (can often be found fully cooked, in the freezer section or in the seafood section of the grocery store)
½ cup fat free sour cream
Juice of 1 lemon
1 basil leaf, finely chopped
1 bunch of fresh mint, finely chopped
Salt and pepper

1. Wash, peel, and grate the cucumber. Drain excess water. Set aside in large salad bowl.
2. Whisk sour cream with lemon juice. Season with salt and pepper to taste. Add the basil.
3. Combine sour cream mixture with the cucumbers. Mix to combine.
4. Set 4 prawns aside. Add the rest to the cucumber mixture, and mix well.
5. Set a handful of the chopped mint aside. Incorporate the remaining into the mixture.
6. Divide into 4 bowls.
Serve well-chilled with a sprinkling of chopped mint and 1 prawn on top.

Crab Cakes

Prep: 10 minutes (+ 1 hour refrigeration)
Cooking: 25 minutes - Serves 2 – PP

2 egg yolks, divided
1 pound fresh crabmeat, cartilage removed
Juice from ½ fresh lemon
¼ teaspoon ground cumin
¼ teaspoon chopped fresh cilantro
¼ teaspoon turmeric
1 teaspoon powdered ginger
1 tablespoon oat bran

1. Preheat oven to 350°F.
2. Beat 1 egg yolk.
3. Mix together the crabmeat, lemon juice, cumin, chopped cilantro, turmeric, ginger, oat bran and the beaten egg yolk. Let the mixture rest, covered, in the refrigerator for 1 hour.
4. Spray 4 muffin tin cups with nonstick spray. Form the crab mixture into 4 balls and place them in the sprayed muffin cups. Put a little water in the remaining empty cups to keep them from scorching.
5. Beat the second egg yolk and brush it on the crab cakes.
6. Place the muffin tin in the oven and bake the crab cakes for 25 minutes.
Note: In the Cruise phase, serve the crab cakes with tomato slices and lettuce leaves.

Beef Spring Rolls

10 min - Serves 1 – PV (Consolidation)

5 oz. lean beef steak
½ cucumber
½ bunch of fresh cilantro, finely chopped
½ bunch of fresh mint, finely chopped
1 teaspoon olive oil
the juice of 1 lemon
2 nori sheets
2 large lettuce leaves (such as romaine)
1 tablespoon balsamic vinegar

1. Slice the beef very thinly, lengthways (so as to obtain long, thin slices). Brown in a non-stick frying pan according to your preference, seasoning with salt and pepper to taste.
2. Slice the cucumber lengthways very thinly (so as to obtain long, thin slices). Place in a bowl together with the chopped herbs, oil, and lemon juice.
3. Moisten the nori sheets slightly with cool water, one by one as you use them.
4. Lay nori, onto a dry cutting board, place 1 lettuce leaf, drizzle with a splash of vinegar. Then, using a spoon, spread the prepared cucumbers followed by some of the fine beef strips.
5. Gently roll up, and fold over the ends to close. Repeat and serve.

Rhubarb Crumble

Prep: 30 min
Cooking: 50 min - Serves 4 - PV

1 pound rhubarb, trimmed, washed, and cut into 1- inch pieces
2 teaspoons zero- calorie sweetener suitable for baking, such as Splenda
6 tablespoons oat bran
2 tablespoons wheat bran
2 egg whites

1. Preheat oven to 350°F.
2. In a saucepan, cook the rhubarb with the sweetener over low heat for 15 minutes.
3. In a medium- size bowl, mix together the oat bran, wheat bran, egg whites, and yogurt.
4. Cover a baking sheet with parchment paper. Spread the mixture onto the parchment paper.
5. Bake at 350°F for 20 minutes.
6. Remove the baking sheet from the oven and place it on a flat surface. Cut the crumble into pieces, and then break it up further.
7. Return the crumble mixture to the oven and bake for an additional 5 minutes.
8. Put the stewed rhubarb into four 4- ounce ramekins and sprinkle the crumble mixture evenly over each.
9. Place the ramekins in the 350°F oven and bake for about 10 minutes.

Vanilla Cream Tart

Prep: 5 min
Cooking: 40 min - Serves 4 - PP

2 tablespoons wheat bran
4 tablespoons oat bran
6 tablespoons non-fat evaporated milk
5 eggs
1 container (6 oz.) non-fat vanilla yogurt
1 teaspoon vanilla essence
½ teaspoon orange extract
3 tablespoons Splenda granulated sweetener

1. Preheat the oven to 375 F. Coat a pie tin with non-stick cooking spray.
2. Combine all of the ingredients together and transfer to prepared pie tin.
3. Bake for 40 minutes. Keep a close eye on the tart to make sure it does not brown too quickly on the surface. If it does, cover with a sheet of aluminum foil. Serve warm.

Chocolate Espresso Oat Bran Cookie

Prep: 5 min
Cooking: 20 min – Serves 1 - PP


2 tablespoons Dukan Organic Oat Bran
1 teaspoon Dukan Organic Cocoa Powder
1 tablespoon brewed espresso or strong coffee
1 tablespoon skim milk
Stevia or Splenda to taste


1. Brew espresso or strong coffee.
2. Mix the oat bran, cocoa powder and sweetener in a bowl.
3. Add the skim milk and espresso and mix ingredients together
4. Form into a cookie and place it on a microwave safe plate.
5. Microwave for 1-2 minutes (for crisper cookie, leave in for 2-3 minutes-- depending on microwave).

Gingerbread Oat Bran Cookie

Prep: 5 min
Cooking: 40 min - Serves 1 - PP

2 tablespoons Dukan Organic Oat Bran
1/8 teaspoon ginger powder
Pinch of cloves
Pinch of nutmeg
Pinch of cinnamon
1 tablespoon skim milk
Stevia or Splenda to taste

Note: You can replace all the spices with Sugar free Davinci or Torani Gingerbread Syrup.

1. Mix the oat bran, spices and sweetener in a bowl.
2. Add the skim milk and mix ingredients together
3. Form into a cookie and use cookie cutter to make gingerbread cut outs and place it on a microwave safe plate.
5. Microwave for 1-2 minutes (for crisper cookie, leave in for 2-3 minutes-- depending on microwave).

** as with all dukan recipes, best to trial before the day :)


Gold Member
S: 12st4lb C: 12st4lb G: 10st5lb BMI: 30.5 Loss: 0st0lb(0%)
Wow Sarah xxx well done what a fantastic thread xxx


** Chief WITCH **
S: 141kg C: 49.9kg G: 36.3kg BMI: 17.7 Loss: 91.1kg(64.62%)
Amazing to find this here this morning when I woke wondering about the Christmas season. Thank you Sarah!


Gold Member
S: 82.1kg G: 66.7kg
I aim to please :D......hopefully today I can practice what I preach.....first "occasion" of the season........eeep! xx


Gold Member
S: 12st4lb C: 12st4lb G: 10st5lb BMI: 30.5 Loss: 0st0lb(0%)
Hi Sarah xxx hows your first xmas do gone ????


Full Member
I thinking about coming back because I want that ability to eat and eat and not count, thou my fear is I tend to eat alot and love boilng roasting chicke breast and could eat all day long plus whole eggs. However for the leanest eats love cheese and chicken breast, though I do know with out the fat I eat alot more cause not feel satisifed as if having fat. I guess my major issue is calories and I know its not to count but I can eat and fear that as an issue.


Gold Member
S: 12st4lb C: 12st4lb G: 10st5lb BMI: 30.5 Loss: 0st0lb(0%)
Me to xxx


Gold Member
S: 82.1kg G: 66.7kg
Bless you girls :) I'm "around" just not 100% with the dukan - I struggle with the low fat element.....managed to get up to 12st 10lb after xmas......eep! Need to get things sorted out big style :) started back on a plan a week ago today - the plan is a frankenstein-hybrid of a plan, we'll see if it works or not :) so far I have not cracked and had anything sugary or carby though....so that's a small victory!


Gold Member
S: 14st9.0lb C: 13st6lb G: 9st13lb BMI: 31.3 Loss: 1st3lb(8.29%)
Bless you girls :) I'm "around" just not 100% with the dukan - I struggle with the low fat element.....managed to get up to 12st 10lb after xmas......eep! Need to get things sorted out big style :) started back on a plan a week ago today - the plan is a frankenstein-hybrid of a plan, we'll see if it works or not :) so far I have not cracked and had anything sugary or carby though....so that's a small victory!

Happy new year, Lotto. Don't be a stranger, love.

We're planning a meet-up in March, in Manchester. Any chance you might be able to come along, darling?

P x


Gold Member
S: 12st4lb C: 12st4lb G: 10st5lb BMI: 30.5 Loss: 0st0lb(0%)
LOL I have just sent a private message to you Sarah, never saw this post from Pol xxx