Posts: 1,276
7/28/11 5:26 P

That yogurt looks fine. As long as there are no added sugars and/or fruit, you're good to go.

Dr. Dukan encourages the use of vinegar, spices, herbs, et al. The mint one looks safe enough but I think I would minimize the use of the other 3.

Posts: 1,588
7/28/11 5:03 P

Oh! and here's one more thing I've been doing lately. I cook some fresh turkey breast with spices. Then for lunch, I'll slice a portion of it up into bite sized pieces and drizzle with gourmet White Basalmic Vinegar and toss. I use less than a tablespoon. I do realize that there are carbs in there, but it seems minimal (I was told a full TBL has 10 cal). The flavor and zing from the vinegar really makes the turkey bites super yummy! Some of the vinegar flavors I have are: Lemon-grass and Mint, Honey-Ginger, & Mango.

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7/28/11 4:53 P

SUEDEVLIN, thanks for letting us know that laughing cow is not allowed. I figured as much because Dr. Dukan talks about hard cheeses and laughing cow isn't. I did have one teeny bite of a low fat laughing cow, its delightful creaminess told me immediately that it was probably a no-no.

Here's my little recipe (if you can call it that). For breakfast I enjoy (very much) some fat free cottage cheese and on top I put 1/2 a container of "Carbmaster" yogurt. I pretend it's fruit. :-)

Here is the link to nutritional info on this yogurt:
caloriecount.about.com/calories-kroger-yog
urt-carb-master-i112890

Please tell me what you think, does it fit in the Dukan plan?

Thank you!

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7/28/11 9:57 A

Thank you so much I will try it

Posts: 1,276
7/27/11 7:35 A

Lyd, I'm sorry but Laughing Cow isn't permitted. It is in the UK version of the book but they're able to get the Extra Light while we don't.

Posts: 149
7/26/11 9:42 P

I've scrolled through most of the post, but haven't seen anything about Laughing Cow cheese wedges. I have a cheese addiction. I know it's not totally fat free, so I limit myself to one-two wedges per week. Usually in a stuffed turkey burger.

Any thoughts?

BTW, I'm in cruise phase.

Edited by: LMDAVENPORT at: 7/26/2011 (21:43)

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7/26/11 1:58 P

Experimented with the oatbran this morning and revamped a breakfast pudding recipe I had that used flax and cream. I was able to make it Attack Friendly.

1/3 c non-fat ricotta
1 1//2 tblspns oat bran
1 egg
5 tblspns nonfat milk
sugar free torani syrup or a couple packets of sweetener to taste

beat it together (I used my Ninja), then cool over med. heat stirring constantly until it reaches the thickness you like. Be careful not to have the pan to hot, or walk a way or you get scrambled eggs.

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Posts: 106
7/24/11 6:52 P

Tuna Sandwich - Made my first oopsie bread and had a tuna sandwich. For my tuna salad I use half non fat sour cream and half non fat Greek yogurt instead of mayo. Mince a small onion and dill pickle. Then I add a touch of mustard or ranch dressing, garlic powder, salt pepper for seasoning.
With the oopsie bread it was very much like eating a regular tuna sandwich. Yum!

Posts: 7,659
7/20/11 11:03 A

I don't use the tracker. That was the hardest thing for me was to keep tracking what I was eating. Now I don't have to and I love it.

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7/20/11 9:20 A

I don't use the tracker either - that's probably the best part about the Dukan! I know exactly what I can eat and as long as I stay within those limits - there are no restrictions on amount...within reason, of course.

Posts: 1,276
7/20/11 8:39 A

I don't use the food tracker.

Posts: 1,289
7/20/11 8:29 A

I am in the habit of entering my food in my nutrition tracker so just put it down. Do you change your nutrition tracker to reflect more protein and carbs? or did you leave it?

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Posts: 1,276
7/20/11 7:05 A

Sounds good but no need to count calories. If you're hungry, just eat. :)

Posts: 1,289
7/19/11 7:10 P

make a snack today of a crispy piece of ham, topped with cottage cheese, dill, chopped onion and pickle. It was yummy! Didn't even miss the crackers! Only 118 calories!

Edited by: DRS510 at: 7/19/2011 (19:12)

current weight: 130.0

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Posts: 7,659
7/19/11 6:48 P

I've never put oatbran in them. They are pretty round when you put them on the sheet. They are very easy to make. And tasty. I put onion powder and dill weed in mine.

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7/19/11 8:04 A

Thanks Julie - Are these kinda like dough and you can shape so they are flat for burgers/tacos? Do you ever add the oat bran to them?

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Posts: 7,659
7/18/11 8:45 P

Oopsie rolls. 3 egg whitesand 1/8 tsp cream of tartar beaten stiff. 3 oz of cream cheese fat free and the yolk from the three eggs mixed together then folded into the eggwhites and cream of tartar. I bake on a cookie sheet covered with parchement paper at 325 for 30 minutes. You may need to adjust your oven temp to a little lower. This makes six rolls. I use two of them for a burger.

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7/18/11 6:19 P

Can someone tell me what "Oopsie "bread" is?

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Posts: 1,276
7/8/11 10:25 A

I apologise. It was meant as a suggestion, not a criticism.

Posts: 466
7/7/11 12:47 P

When you're on a tight budget, you have to use what you have until it's time to shop for an item again.

Posts: 1,276
7/7/11 7:23 A

Nancy, the FF Nesquik may be sugar free BUT at 7g, it's not low carb. Besides, it's got an awful lot of added chemicals, which goes against what Dr. Dukan is trying to teach us...which is to eat more natural foods.

Why not switch to cocoa powder and add Splenda or whichever sweetener you prefer?

Posts: 106
7/6/11 1:04 P

Thanks NancyAnne, i'll try that!

Posts: 466
7/6/11 12:56 P

As an evening snack, I take a 1/4 to 1/2 cup of plain greek yogurt, a packet of steeva and a less than a half serving of no-sugar added nesquick. freeze it for a little while. it's like having soft serve ice cream without the fat, carbs and calories.

Posts: 106
7/6/11 11:29 A

Oops. Maybe the SF pudding is another reason why my losses seem slower than other people are getting. I really need another dessert idea other than flavored yogurt.

Posts: 1,276
7/4/11 8:28 A

You can flavour your yogurt and put that in the freezer for a little bit. I personally haven't tried it but I've heard it's good. :)

Posts: 1,276
7/4/11 8:27 A

Oh dear Wendy, I hate to tell you this but pudding is not allowed during Attack and Cruise...
www.facebook.com/#!/note.php?note_id=20408
6336297959

And I can't find the information but almond milk is also a no-no.

Sorry to be the bearer of bad news. :(

Posts: 106
7/1/11 10:35 A

Hmmmm.. I wonder how it would taste frozen?

Posts: 7,659
7/1/11 8:04 A

I have to try that. Summer is here and my downfall is ice cream.

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Posts: 106
6/30/11 11:56 P

Since sweets are my downfall, i've been trying to come up with a sugar free substitute. I start with SF Jello pudding mix Lemon or Cheese Cake flavors. Add the cold milk (1.5 or 2 Cups). Then I add (.5 - .75) cups plain Non fat yogurt or fat free cream cheese . Whisk well and chill until set.
This makes the box make more servings and it's adding some more nutrition. I use non fat milk or plain almond milk which has only 60 calories per cup.

Posts: 122
6/23/11 10:00 A

Thanks!! I figured it was ok, but I wanted some reassurance!

I'm on day 4 of the attack phase and I am down roughly 6 lbs!! Holy crap, I have NEVER EVER lost weight this fast or easily. I want to kiss Dr. Dukan!!

Posts: 6,528
6/23/11 9:40 A

The simplicity of this diet plan is awesome

No calorie counting, no carb counting, Dr Dukan has already figured out that there are carbs in the dairy products, but so long as they are fat free, dairy works in the diet.

Follow the list of allowed foods, eat as much as you need, don't ever feel hungry, your nutrient needs will be met and you will lose weight woo hoo.

Edited by: JUNEPA at: 6/23/2011 (09:42)

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6/23/11 7:00 A

Allison, the best thing about this plan is you don't count anything. The carbs in dairy products is from lactose, a natural milk sugar.

Just follow the allowed foods, avoid the ones you're not supposed to have and you'll do fine. :)

Posts: 122
6/22/11 4:40 P

JUNEPA; I am SO trying the recipe for tziki!! Sounds good!!

*****I have a question, I am in the attack phase and was wondering if there is a certain amount of calories I should be getting a day. I know it's supposed to be low-cal, but is there a point where it's too low-cal?
*****I also was curious to see if anyone has any idea if there are a certain number of carbs that should not be exceeded. I understand that I'm not eating carbs, but some fat free dairy has a few carbs in it. Just want to make sure I'm on the right track with everything.
Thanks!!!

Posts: 7,659
6/22/11 11:09 A

Thanks.

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6/22/11 12:10 A

sure white vinegar works too
cider vinegar gives it a bit more tang

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6/21/11 5:04 P

Can you use white vinegar if you don't have apple cider vinegar?

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6/21/11 4:49 P

I have a very abbreviated version of tzatziki, I use it over salads containing any combination of cucumbers, tomatoes, green beans, tuna

greek yoghurt, dill, black pepper, cider vinegar

one can also add fine-chopped cucumber and garlic (minced clove or powder)

now the only thing missing from the real tzatziki is olive oil, and I totally don't miss it



Edited by: JUNEPA at: 6/22/2011 (23:55)

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6/21/11 12:48 P

I found this recipe on facebook - Dukan Diet by Paula Fishman...and it looks great! It would work for the cruise phase. (She has a picture of it on FB that looks wonderful!!)

Stuffed Yellow Pepper Recipe:
sautéed onions, garlic, ground beef, 1 can no-salt diced tomatoes, chili powder, italian seasoning, salt & pepper. Add 1 lb ground beef(or chicken or turkey)Sautee until meat is cooked. I stuff it into a roasted yellow or red pepper, sprinkle some ff ricotta
cheese on top and bake for 30 min/400 dg...DELISH!!

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Posts: 15
6/15/11 12:26 A

even for a pound and a half of meat? i used a cup oops

Posts: 206
6/14/11 11:55 P

STILLGLOW how much did you use ? should have only used 1.5 or 2 TBS......

Dee

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6/14/11 9:48 P

tried to make turkey meatloaf with oat bran, and it turned out horrid, any suggestions?

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6/11/11 10:41 A

Somewhere I saw a recipe (Dukan, of course) for a Stuffed Green Pepper, that used ground turkey and the oat bran, and I cannot locate it. I've tried some of the Dukan websites, and even the Dukan Facebook pages...I would really appreciate any help on this one.

Thanks!!

Posts: 206
6/9/11 9:53 P

wow the Oopsie "bread" sounds so good but I just dont do good with dairy products......even if they are FF or not they just slow down my weight lost...way back when I did low carb...I ate dairy products every day an years later I had a friend to tell me not to do that but maybe onces a week. So if I fix the Oopsie bread I would only beable to have one once a week......

Dee

Posts: 6,528
6/9/11 5:43 P

thanks Jovonn

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6/9/11 4:37 P

For the fish taco recipe, it's pretty simple. I steamed each fillet of talapia in a foil packet with minced garlic, onion, some Old Bay seasoning (for extra kick!) and garlic powder, a little salt & pepper to taste.

Once the fish is finished cooking (this doesn't take long at all) I break the fish up into bite sized pieces and put on Oopsie "bread" as my tortilla. adding lettuce & tomato with a little salsa on PV day or just the fish on PP day!

Pounds lost: 0.0

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Posts: 6,528
6/8/11 10:31 P

Jovonn, I do the stewed chicken dish as well for PP, it works well, and is nice to heat something warm. Cottage cheese and yoghurt are cold PP

Can you post your fish taco recipe please?

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6/8/11 3:26 P

Here's another recipe that I got from my co-workers Mom. They both started Dukan 2 days ago. My co-worker Lauren is already down almost 6 pounds!! I copied her Mom Ann Marie's email to me and am pasting it here. Wanted to give her credit, she's quite creative and as she experiements with recipes I'll share them here with all of you!

The Cheese Blinni:

¼ cup egg white

1 Tbsp greek nonfat yogurt

1 ½ Tbsp oat bran

Tsp vanilla

Pinch of cinnamon

1 pk splenda

Mix yogurt, bran, vanilla, cinnamon and splendor. Separately beat the egg whites and pour into the other mixture. Pour into a well heat pan. (I use a small amount of cooking spray) Cook till brown and flip.

Filling:

½ cup on Non-fat cottage cheese

Vanilla – I used another tsp.

Cinnamon a pinch

1 pkg Splenda

Combine these ingredients and put on top of the sweet galette. You can also place in a baking dish in the oven and cook for 10 minutes if you want the cheese to melt.

I made it last night and had the cottage cheese cold.

But if you want it to be more like a Danish you can mix a tbsp of nonfat cream cheese into the mix. If you do that than you should put the 2 cheeses in a blender and blend the ingredients.

I will be testing more recipes.


Thinking of making beef taco’s making the gallette savory and using spicy Mexican spices on the beef. Will test and keep you advised.

Annemarie

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6/8/11 3:21 P

I'm not that good at posting recipes that I've made up was asked to share some of mine so here you go:

Stewed Chicken Soup:

take chicken leg quarters, cut up and clean well. Spray bottom of dutch oven with Pam or other non-fat cooking spray. Add diced onion, minced garlic and saute over low heat, slowly add chicken pieces stiring occasionally so they don't stick. Continue to braise chicken adding in herbs and seasonings to taste. Slowly add in enough water to cover chicken put on lid and cook slowly until chicken falls apart. (I didn't time so not sure how long...sorry)
If you are having a PV day, you can add in chopped celery, carrots, mushrooms etc... whatever you want from allowed veggie list. If having on a PP day, just having the stewed chicken with a nice bowl of the broth that it makes is simply Delicious and quite satisfying!!

Pounds lost: 0.0

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Posts: 12
6/1/11 9:03 A

And for a back-to-basics recipe, I'd like to turn my attention to the humble oat bran today. Frankly, I followed the oat bran galette recipe and found it revolting. The winter cold makes it a bit easier to swallow a hot bowl of oat bran and milk in the mornings, but I've found a way to sate my pastry craze with the daily oat bran requirements. When my housemate walked in on me preparing this and demanded to know what I was making, I said "hard to explain, but it's like a cross between bread and biscuit" to which he replied "a brescuit?"

Oat bran brescuits
3 tablespoons oat bran
1 egg
2 tablespoons yoghurt
Sweetener (equiv. 2 teaspoons sugar)

1. Preheat oven to 180C (350F).
2. In a bowl, mix oat bran with sweetener. Add in yoghurt and egg. Mix well.
3. Plop the mixture by the spoonful onto tray lined with baking paper. Bake for 10 to 12 minutes (it'll look golden brown).

Time-saving trick - Measure out the oat bran first so your spoon goes from dry to wet ingredient, saving on washing up 2 spoons.
Also, the reason for mixing the sweetener in is to ensure taste consistency.

These little suckers have a slightly sweet, nutty flavour to them, very reminiscent of a bun. I have them almost every morning with my cup of skim latte, or later as a snack when my energy flags. I am toying with the idea of adding cocoa powder, will update on that soon.

Enjoy!

Posts: 129
5/30/11 11:36 P

I love all the recipes here. Keep them coming. Im not creative, but I can follow directions. Thanks Everyone.

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