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Post by shellie on May 13, 2014 10:55:34 GMT
(Thermomix recipe) I don't have one (yet) but think I can adjust it to make without
Cauliflower Wraps (Paleo, Grain Free, Gluten Free, Dairy Free)
Ingredients Portions 4 portion(s) 500 g cauliflower, , roughly choppeed, approx 1/2 a head of cauliflower 3 eggs (try 1 egg plus egg white to lower cholesterol) 1 tsp ground cumin salt and pepper to taste
Recipe's Preparation 1.Preheat oven to 180. Line two baking trays with baking paper
2.Place cauliflower into mixing bowl and blitz for 10sec/speed 7. The texture should be that of fine crumbs. Tip cauliflower into the rice basket.
3.Pour 800 g water into mixing bowl, put the rice basket in place and steam cauliflower for 15 mins/Varoma/speed 1. You might need to stop halfway through and give the cauliflower a mix and stir with the spatula.
4.When the 15 minutes is up, check that rice is very tender, if still not done, cook for an extra 3 minutes. When ready, remove rice basket and empty water from bowl and dry the bowl. Allow the cauliflower to cool for a couple of minutes. Use your basket and spatula to squeeze out as much of the water from the cauliflower as possible.
5.Add the cauliflower back into the bowl with the eggs, salt, pepper and spices. Mix for 5 sec/speed 5. Scrape down the bowl and repeat.
6.Spread the mixture into 4 even circles onto your baking sheets. The mix makes 4 tortilla wrap sized circles. You can do them smaller if you want. It will be easier to flip over the smaller they are.
7.Place into the oven and cook for 10 minutes. Take them out, flip them over very carefully and bake for another 7 minutes.
Tip: You need to handle these wraps carefully but if cooked right they should be flexible and bendy like a tortilla wrap. You can add your own flavourings and herbs to jazz them up if you don't really like the taste of cauliflower.
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Post by shellie on May 20, 2014 3:18:47 GMT
This is without a doubt the most useful recipe I have discovered on Dukan Diet.
Double batch makes a Pizza. Single batch makes a 'wrap'. Divided into 4 rounds makes snack, burger 'buns', sandwich. Love this recipe. Dukan Friendly Flat Bread/Pocket Bread/Crackers? (PP)
2 Tblsp Oat Bran 2 Tblsp Wheat Bran (1 or 2 Tablspns, optional) 1 egg 2 Tblsp FF Cottage Cheese OR 2 Tblsp FF Yoghurt (I used Fat Free Natural Yoghurt) ½ tsp Baking Powder Pinch of salt ( I swapped this for Curry Powder, Garlic Powder and Parsley) or any other herb/spice 1 tsp Apple Cider Vinegar - optional but I always use it ½ tsp Cream of Tartar - optional but I always use it
Spread onto baking paper and cook in 180 oven for 15 to 20mins (longer = crisper) If you make a 15cm round it will rise a little and you can carefully cut a pocket in it (never done it). I am also going to make a batch of 'cracker' size ones and leave them in until very crunchy (I miss crunch). Also planning to play with herbs and spices over the next few days and see what I can come up with
I will say this does sit really heavy on the tummy and makes you feel very full
(Note: made pizza, had leftovers, reheated really well with baking paper on the tray
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Post by shellie on May 20, 2014 3:23:29 GMT
We have been eating a lot of chicken on this diet, but I'm sure you could use it on other proteins. I make a super yummy marinade.
Greek Yoghurt Marinade
Greek fat free Yoghurt Minced Garlic Sage Parsley
You can take this and make any variation you like.
Greek Yoghurt Onion Powder Garlic Powder Thyme
Anything. Let me know what you come up with
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Post by shellie on May 22, 2014 8:01:53 GMT
Dukan Pancakes/Pikelets
Ingredients (Serves 2)
2 whole eggs or egg whites if you suffer of cholesterol problems ( I used 1 egg plus egg white). 3 tablespoons of oat bran if you are on the Attack Phase (+1 tablespoon if in the Cruise Phase) Grind for smoother texture. 3 tablespoons of 0% fat Greek yoghurt if you’re on the Attack Phase (+1 tablespoon if in the Cruise Phase).
Cooking
1. Using a whisk, mix all the ingredients in a bowl until you have a liquid and smooth batter. If you notice the batter looks a little too thick, add a bit more yoghurt (added extra egg white) Letting it stand helps soften the Oat Bran.
2. Line Frypan with baking paper on a fairly low temp (too high and they burn before they cook through). I don't have a non stick pan.
3. Spoon Pikelet size pancakes, cook on one side then flip (take it easy they are fragile)
4. Continue with small batches until all cooked.
Batch 1 - Used Greek Yoghurt - nice topped with NO SUGAR Maple Flavoured Syrup
Batch 2 - Used Vanilla Soleil Yoghurt - nice with Lemon Juice
Batch 3 - Used 2tblspn Greek Yoghurt + 2 tblspn Lightest Philly Cream Cheese, Parsley, Chives, let them sit for about 1hr before I cooked them. These were my favourites with cream cheese spread on them- YUMMMMMM!!!!!
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Post by shellie on May 25, 2014 11:20:32 GMT
Today I made Custard (twice) PP Recipe (I think) WINNER
Recipe
2 Eggs 1 cup Skim Milk 2 tablespoons Banana Drinking (milk) Powder - (containers sweetener plus flavour)
Mix eggs with small amount of milk, heat rest of milk, when milk is hot add to egg mixture and stir heaps. Add back to saucepan and heat slowly to thicken, stir it. When thickened add Banana Powder. If it goes lumpy (batch 1 did) you can blend with stab blender and lumps will disappear.
Other suggestions,
make with Cocoa powder & Sweetener make with Chocolate Drinking Powder make with Coffee and Sweetener Make with Vanilla Extract and Sweetener
Going to try 1egg plus egg white next time (I worry about cholesterol so try to limit eggs to 3 or 4 per week).
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Post by shellie on Jun 1, 2014 9:25:08 GMT
Dukan Friendly Carrot Cake
10 Tablespoons Oat Bran (ground to flour) 5 Tablespoons Wheat Bran (ground to flour) 5 Tablespoons Skim Milk Powder 7 Tablespoons Vanilla Soleil Yoghurt 3 Tablespoons Greek Yoghurt 5 Tablespoons Sugarless Maple Flavoured Syrup 2 eggs 1 Teaspoon Baking Powder 2 finely grated Carrots
Mix together (I feel it is better if let stand for as long as possible as it softens the Bran) then
Whip 1/3 cup Egg Whites until stiff Then add 1 Teaspoon Cream of Tartar Add Egg Whites gently to rest of ingredients
Line cake pan with baking paper
Cook in 180 for about 45mins - 1hr. Cut into either 12 or 16 pieces.
Lemon Icing ?? (trying, haven't made it yet)
Philly Cream Cheese Maple Flavoured Syrup Lemon Juice
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Post by shellie on Jun 5, 2014 12:47:28 GMT
Chocolate Fudge (PP) - (need to try this one)
3 tblsp chocolate powder (add 2 more) 1/2 egg yolk 4 level tblsps skim milk 8 level tblsps skim milk powder 2 tblsps Splenda (might leave out) 8 drops vanilla essence Mix all the ingredients together in a bowl, add only enough milk so that you can mix easily. When done pour into a square container (about 15cm square). Refrigerate for several hours
Ok, so I tried this. Best I can say it turned out like a 'crunchy' mousse.
I used
10 Tblspn Chocolate Powder 1 egg 8 Tblspn SKim Milk 16Tblspn Skim Milk Powder 1/2 cap Vanilla Essence
It did NOT set in the fridge.
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Post by shellie on Jun 5, 2014 12:51:11 GMT
Moist Vanilla Cake (more like custard tarts) (PP) (what to try this soon too)
DO NOT TURN ON YOUR OVEN YET!! 6 Tablespoons oat bran 6 Tablespoons skim milk powder 3 Tablespoons splenda/sweetener of choice 3 Tablespoons quark/fat-free fromage frais/fat-free natural yoghurt (I have yoghurt) 3 eggs (give them a whisk first) 1 tub fat-free vanilla yoghurt (or 175g if scooping from a big tub) 1 Teaspoon baking powder 1 Teaspoon vanilla essence/extract Mix it all together in a bowl. I used a muffin tin and made 6 (they don't puff up like muffins but use your own judgement) which makes it easier to keep track of your oat-bran! Put the tray into a COLD oven and back at 180C (Gas 4) for 35-40 mins. Leave them to sit for a while, turn them out to cool
If you aren't domestically challenged and feel comfortable "playing" with a recipe, you can apparently change the flavour by using different flavoured yoghurts and essences.
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Post by shellie on Jun 6, 2014 22:21:28 GMT
Stroganoff
1kg of either diced Chicken thighs or diced Lean Beef 500g Mushrooms 1 Tub Tomato Paste 1 Cup of Stock (Chicken or Beef, depending on protein choice) 250g Diced Onion (I use frozen - 1/2 pkt) 1 Teaspoon Minced Garlic 1 Tablespoon dried Parsley 1 Teaspoon Paprika Could also add a pkt of Baby Spinach if liked. I thought it was nice
Add all ingredient to Slow Cooker and cook. With 1 hour to go mix 1-2 tablespoons of Cornflour with a small amount of either water or cooled gravy from slow cooker (must be cooled). Stir through along with 1 or 2 Tablespoons of Extra Light Philly.
Serve with Shredded Cabbage.
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Post by shellie on Jun 9, 2014 9:32:04 GMT
After the failed promises of all sorts of Dukan Cookies, Dukan Digestives, I think I may have invented:-
Dukan 'Crunchy' Oat Bran Tuiles (Biscuits)
6 Tablespoons Oat Bran 4 Tablespoons SugarFree Maple Flavoured Syrup
Mix together
Line tray with baking paper Make 6 balls of mix Place on baking paper Cover with 2nd piece of baking paper Use 2nd tray to press cooking flat (very flat)
Bake at 200deg until browned, will stiffen and go actually crunchy on cooling.
2 Tuiles = 1 days Oat Bran Allowance.
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Post by shellie on Aug 3, 2014 7:55:54 GMT
Dukan (microwave) Toast Bread
SERVES 1 - divide into 4 slices
Ingredients - 120mls egg whites - 2 tablespoon natural non-fat yoghurt - 1 tablespoon vanilla fat free yoghurt - 2 tablespoon oat - 1 tablespoon wheat bran - pinch of salt - 1 teaspoon baking powder
- 1/2 teaspoon chia seeds (optional)
Mix all ingredients well. Put it in a microwave safe dish lined with baking paper. (I use 20cm x 20cm). Microwave for 7 minutes on full power. Ideal for toasting.
You can double the recipe easily and keep it in the freezer. Bon Appetite !
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Post by shellie on Aug 20, 2014 6:23:59 GMT
Crisp Cauliflower Fritters
Ingredients
1 (10-ounce) package steam-in-bag fresh cauliflower florets OR Fresh Cauliflower 1/2 cup pre-chopped onion 2 Tablespoons ground Oat Bran/Wheat Bran substituted for (2 tablespoons whole-wheat flour) 2 teaspoons minced fresh garlic 5/8 teaspoon kosher salt, divided 1/2 teaspoon black pepper 1/4 teaspoon grated lemon rind Grated Parsnip or Turnip substitution for (3/4 cup refrigerated shredded hash brown potatoes) 4Tablespoons Parmesan Cheese substitution for (2 ounces white cheddar cheese, shredded (about 1/2 cup) 2 large eggs, lightly beaten 2 teaspoons olive oil 1/4 cup plain 2% Greek yogurt 2 tablespoons minced green onions OMIT (2 tablespoons canola mayonnaise) 2 teaspoons fresh lemon juice
Preparation
1. Prepare cauliflower according to directions. Place in a bowl; mash with a potato masher. Stir in onion, flour, garlic, 1/2 teaspoon salt, pepper, rind, potatoes, cheese, and eggs. Form into 8 patties. Heat a large nonstick skillet over medium-high heat. Add oil; swirl. Cook patties 4 minutes on each side.
Dip Combine 1/8 teaspoon salt, yogurt, and remaining ingredients; serve sauce with fritters.
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Post by shellie on Sept 16, 2014 9:06:25 GMT
(Nearly) Chilli Con Carne (Tonights Dinner)
2 medium onions ( I used diced frozen) 2 cloves garlic 2 medium carrots (grated) 2 sticks celery (diced) 2 red peppers (didn't have this) 1 Zucchini (grated) olive oil (didn't use) 1 heaped teaspoon chilli powder ( I only used 3 shakes of a medium chilli powder) 1 heaped teaspoon ground cumin 1 heaped teaspoon ground cinnamon sea salt (didn't use) freshly ground black pepper 1 x 400 g tinned chopped tomatoes 500 g quality minced beef
All in a frypan, cook
FF Greek Yoghurt
Dry Baked Turnip topped with Nearly Chilli Con Carne and a dollop of Greek Yoghurt
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Post by shellie on Nov 24, 2014 4:16:47 GMT
Something new to try....will let you know when I get around to it
Dukan Chocolate Truffles
Adapted from the Dukan Recipe Book ~ Makes approx. 8 truffles
4 tsp of low fat cocoa powder, and extra to roll the truffles in 1 tbsp of fat free fromage frais (or thick yogurt) 5 tbsp of powdered skim milk 2 egg yolks 5 drops of vanilla flavoring 3 tsp of sweetener (or to taste)*
Mix everything together. Add extra powdered skim milk if necessary until the paste reaches a firm consistency. Put aside in the fridge for a few hours until mixture is hard enough to scoop and roll into small balls. Before serving, roll the balls in cocoa powder.
*When sweetener is concerned, as well as nearly any Dukan recipe, I always taste, taste, taste. Low-fat recipes are hard to calculate precisely, and in order to enjoy your dessert once it’s finished, you should be sure you enjoy the batter! So please – take a spoon and taste, then adjust flavors and ingredients (slightly) at your desire.
Bon appetite luvs – you look thinner already!
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Post by shellie on Nov 24, 2014 9:39:06 GMT
Dukan Bread (makes 1 loaf)
(My adaptation of Patacake’s recipe)
10 tbsp oat bran 10 tbsp wheat bran 8 tbsp skim milk powder 1 pinch of salt 3 tsp dry active yeast 1 tbsp fat-free yogurt 4 tbsp fat-free cream cheese 3 eggs 5 tbsp warm water 1 tbsp or more caraway seeds (and a bit extra to put on top) – optional 1 tsp coarse sea salt for the top – optional
Preheat the oven to 390 degrees F. Mix the eggs, cream cheese and yogurt in a bowl and mix the water and yeast in a separate bowl. Once the yeast combination starts to bubble mix it with the egg, cheese and yogurt mixture.
In the meantime mix all dry ingredients together and then combine wet and dry together mixing well.
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