Dukan Tuna Patties

Ingredients:

1 Can of Tuna (in brine)

1/2 Onion or Chives

1½ Tablespoons Oat Bran

Salt

Pepper

Turmeric
A Few Shakes of Vital Fat Free Soy Sauce

1 Egg

Directions:

1.  Mix Shredded Tuna, Oat Bran, Salt, Pepper, soy sauce and turmeric together

2.  Chop onion / chives and mix in

3.  A egg and mix

4.  Make into balls and flatten into patty shapes

5.  Fry in a non-stick pan

Dukan Spinach, Onion and Mushroom Quiche

I have tweeked the Dukan Diet Recipe to my taste (no cheating though).  Remember this is for the Protein and Vegetable Days only.

Ingredients:

¼ Bag Spinach
½ Cup of Egg Whites
2 Full Eggs (including volks)
1 Small Onion
1/2 Packet of Mushrooms
100mls Fat Free Milk
Black Pepper
2 Tablespoons of Fat Free Creme Cheese

Method:
1. Chop Spinach, Mushrooms and Onion and mix together
2. Put in a sprayed non-stick casserole dish
3. Mix the eggs, black pepper, milk and creme cheese together and pour over the bed of spinach, onion and mushrooms.
4. Bake in the oven at 180 degrees C for 20 minutes.
5. Slice and enjoy!

     

Dukan Meatballs

These are great for the Protein and Veg days of The Cruise Phase

Ingredients:
500g lean Beef or Chicken Mince (Ground Chicken or Beef)
Garlic
2 Tablespoons of Oat Bran
1 Onion
1 Tsp Paprika
1 Tsp Black Pepper
1 Tsp Mixed Herbs
1 Tsp Cumin
1 Tsp Salt
1 Tsp Curry Powder
1 Egg

Method:
1. Mix all ingredients together
2. Make into Meatballs
3. Bake in the oven at 180 degrees C for 20 minutes.
4. Serve with Fresh Canned Tomatoes.

You can either fry the onions first or mix them in raw.  Up to your taste.  You can leave them out all together for a Pure Protein day or for The Attack Phase.

Enjoy!

[image to provided later]

Dukan Chocolate Oat Bran Muffins

A great snack for either Attack, Cruise or Consolidation Phase of the Dukan Diet.

Ingredients:
2 Teaspoons Baking Powder
Cinnamon
2 Tablespoons unsweetened Cocoa Powder
4 Tablespoons Corn Flour
½ Can of Diet Sprite
2 Eggs
One Sachet of plain Gelatine
1 Tub of Fat Free Vanilla Yoghurt (4 Tablespoons)
10 Tablespoons Oat Bran
¼ Cup Fat Free Milk
Sweetner to Taste
2 Teaspoons Vanilla Essence

Method:

1.  Mix all dry ingredients together.

2. Mix all wet ingredients with dry ingredients.

3. Spray pan with Spray

4. Cook for at 180 deg C for 30 minutes or so.

5. This recipe yeilds 30 mini muffins or 12 regular size muffins.

 

Remembe you will need to eat 6 mini muffins or 2 regular size muffins per day to obtain 2 tbsp of oat bran needed on The Cruise Phase.

Dukan Pumpkin Fritters

You can make these fritters either sweet or savory by adding either pepper and garlic or sugar and cinnamon. 

Really good as a savoury fritter with a fried egg on top and a side of crispy lean bacon!

Ingredients: 
3 tablespoons Pumpkin
2 Tablespoons Wheat Bran
4 Tablespoons Oat Bran
2 Tablespoons Creme Cheese
Pepper and Garlic
or
Sugar and Cinnamon

Method:
1.  Cook and Mash Pumpkin
2.  Measure out 3 Tablespoons of Pumpkin
3.  Add Wheat Bran and Oat Bran
4.  Mix in cream cheese
5.  Make into four fritters
6.  Fry in a non-stick pan
7.  Eat and enjoy.

Remember that depending on which phase of the Dukan Diet you are on, eat accordingly. 

If you're in The Attack Phase have only two fritters per day only. 
If you're on The Cruise Phase eat max 3 fritters per day. 
If you're on The Consolidation Phase you can eat all four.

Dukan Devilled Eggs

Ingredients:
2 Boiled Eggs
2 Tsp Mustard Powder
Paprika
2 Tablespoons Fat Free Chilli Cottage Cheese
Salt
Pepper


Method:
1. Boil Eggs
2. Shell and cut long ways
3. Hollow out the yolk
4. Mix cooked yolks with cottage cheese, mustard powder, salt and pepper.
5. Spoon mixture back into the boiled egg white shells.
6. Sprinkle with Paprika
7. Enjoy


Great as a side dish or with a Green Garden Salad on Protein and Veg days on The Cruise Phase.

Sweet Swirl Cookies of Love

Here's a super easy, extra pretty  treat you can whip up in a jiff for those school parties: 

Sweet Swirl Cookies!

Don't they look deelish? They're plain old sugar cookies, rolled, sliced, and baked.

I originally got this recipe from Lesley over at Fabulously Flawed who makes the most gorgeous crafty thingies.

First whip up a batch of sugar cookies. We always use Martha Stewart's Ideal Sugar Cookie Recipe. Makes approx 2 dozen cookies.

Ingredients

2 cups all-purpose flour

1/4 teaspoon salt

1/2 teaspoon baking powder

1/2 cup (1 stick) unsalted butter

1 cup sugar

1 large egg, lightly beaten

2 tablespoons brandy, or milk (I prefer milk, surprisingly enough)

1/2 teaspoon pure vanilla extract

Directions:

Whisk together flour, salt, and baking powder in a medium bowl; set aside. In the bowl of an electric mixer fitted with the paddle attachment, cream butter and sugar; mix until light and fluffy. With mixer running, add egg, brandy or milk, and vanilla; mix until well combined. With the mixer on low, slowly add reserved flour mixture. Mix until just combined.

Here is where we shake it up to make our swirl cookies.

Transfer half of dough to a work surface. In the bowl of your mixer add 1/8 teaspoon of food coloring (I used Wilton Rose). Mix until just evenly distributed, try not to overmix.

Place your white dough between two pieces of wax or parchment paper and roll into a rectangle as best you can. Repeat with the colored dough. Place on a baking sheet and put it in the refrigerator to chill for 30 minutes.

Remove the dough from the refrigerator and peel the paper off of one side of the colored dough. Lightly flour your work surface and flip the dough over onto it, then peel off the paper from the other side.

Lightly brush the top of the colored dough with water.

Peel the paper off of one side of your white dough. Place it dough side down on top of the colored dough, trying to align the two rectangles of dough as well as possible. Then peel the paper from the other side. Try not to break your dough into pieces like I did, but if you do just gently smoosh them back on.

Use a sharp knife to trim the edges of your rectangle so they are straight and even. Save the scraps!

Start to gently roll the dough.

Continue until it is all rolled up.

You might see some gaps if you look at the side of the dough. You don't want those so gently roll the dough with two hands until the gaps disappear.

In a pan, empty your sprinkles or non pareils or whatever cookie decoration you like.

Brush the dough with water, then gently roll in the toppings, pushing the toppings into the dough so they stick.

It's so cute like this.

Wrap with plastic wrap:

Place in the refrigerator for one hour to firm up.

Preheat oven to 350 degrees. Remove dough from the fridge and trim the ends of the dough flat.

Prepare two cookie sheets with parchment paper or silpats . Evenly slice the roll to about 1/4" thickness.

Place on cookie sheet.

Bake until lightly golden, about ten minutes; do not allow to brown. Also bake those scraps, I'm going to show you something fun to make with them next week. Transfer to wire racks to cool.

Package up cute:

Eat!

Get excited because these cookies are going to bring squeals of excitement from the kiddos in class on Valentines Day!