Jelly and Custard

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My darling mother is doing the Dukan with me – she wanted me to share this recipe (and her picture…)

So here it is.

What’s a more iconic or comforting dessert than this? It’s made in a snap too. Just chuck it in the fridge and leave it be for some time. All you need to do is make a sugar free jelly according to the package instructions and make a custard following this recipe:

1 tbsp Dukan-approved custard powder

1 cup cold milk

1 teaspoon vanilla essence

Add everything to a saucepan and whisk well, making sure there are no lumps. Put heat on medium and cook slowly. Meanwhile, in a heat proof bowl add:

2 egg yolks

sweetneer to your taste. You can add more later

When milk has thickened and come to a boil switch off stove and add a spoonful of the hot mix into the egg mix and whisk really well. Repeat process two times then add eggs into the saucepan with the rest of the milk and cook again for 10 mins on a medium flame, or until thickened and coating back of spoon.

Put in bowl and leave to come to room temperature before chilling in fridge.

 

Sausage Rice

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This is a piece from my childhood. Just the smell of green capsicums and carrots being fried in stock powder and black pepper… Enough to make me drool.

A bowl of this is the ultimate comfort food.

 

1 packet Miracle Rice, rinsed in hot water

Cook this rice in hot water with a tablespoon of concentrated stock or 1/3 a stock-cube until tender.

 

In a larger pan, greased with a spray of olive oil add:

1 small carrot, julienned

1/2 small green capsicum

black pepper to taste

Fry these together until tender. Then add:

1 teaspoon stock concentrate

1 teaspoon soy sauce

2-3 sausages cut diagonally

Mix thoroughly and then add drained rice to the same pot. Cook with a bit of water if needed until everything is combined and starts smelling delicious. Garnish with some chopped spring onions. Enjoy!

Crunch Time

One of the things I miss most on the Dukan is crunchy, unhealthy food. I also miss having a biscuit with my cuppa. But sometimes you just need to have it, and that’s where Power Crunch protein energy bar comes in. It’s wafers with a coating, in quite a few different flavours; peanut butter, vanilla, mocha, triple chocolate, berry and Choc-mint. The whole 6″ bar has 5g of sugar so I divide the bar when I open it to have a piece a day. 1g of sugar a day isn’t too bad I figured. The bar uses real sugar and not an artificial sweetener, which is what I like – it can be tough limiting the amount of artificial ingredients going into your body when you’re substituting left, right and centre.

I like a piece after dinner as a sweet treat, or with my morning tea/coffee when I can’t be bothered with making breakfast.

So if you’re missing something crunchy and those Dukan puddings and cakes aren’t doing it for you, try Power Crunch! You won’t regret it.

 

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Strawberry Yoghurt

 

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I’ve seen a lot of topics on the Dukan forums  which are basically people trying to find fruit yoghurt they can have on the diet. I’ve been unable and a little unwilling to have those. This is an excellent alternative and if put in the freezer for 10 mins becomes a delicious treat on a hot day. And an excellent breakfast too. Some Dukan recipes also call for flavoured yoghurt so this would be an excellent alternative to using a store bought one which would have some sugar and fat – this has none.

You will need your favourite fat free unflavoured yoghurt and a couple of tablespoons of a sugar free fruit syrup (Walden Farms is the brand I used; they have strawberry, blueberry and a mixed berry).

Here’s the link for them: https://www.amazon.com/Walden-Farms-Strawberry-Fruit-Spread/dp/B000W7GXZ2

 

 

Pizza Night

Although pizza can be made with a cauliflower crust on a PV day, this is much simpler. The base is a flatbread made from flax, oat bran and whole wheat. Half a lavash is enough for a day, it has only 4gr of net carbs. I used 2 tbsp of fat free pizza sauce from Trader Joes and skim mozzarella cheese, topped with fresh basil and red pepper flakes. I also sprayed the flatbread with olive oil and toasted it for a couple of mins before I added toppings and putting it under the broiler.

Heres where to buy it from:

https://www.josephsbakery.com/shop/flax-oat-bran-whole-wheat-square-lavash.html

 

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First Month – Update

Weight lost during attack:              6lbs

Weight Gain after 1st PV day:          3lbs

 Longest Stagnation Period:            5 days

Total Weight Loss:                     12lbs – 5.4kg

Rhythym Followed:                             5:5

Gym Sessions:                                         1

Daily Walks:      More like every other day

 


 

A whole month of being a good girl. I was so happy to have reached 179lbs that I cheated a bit today. Tomorrow I’ll be back on track. After a month of lounging it’s back to the gym. This will hopefully be the missing factor to boost all my REAL efforts (not eating what I want), because let’s be serious, gymming does not require more effort than restraining an over indulged appetite.

After the craziness of the initial two weeks I stopped weighing myself every morning – it was slow torture and I got extremely disenchanted with this whole thing when I hit a stagnation period. But I persevered and continued eating properly and stopped weighing myself. Funny enough the weight suddenly came off. I just stuck with it as the lovely, ever helpful Amber from http://thedukandietsite.com would say.

I’m taking it 10lbs at a time. My goal for next month is 169lbs. Hopefully I can achieve more than a 10lb loss by sticking to these few things:

1. Consistent gymming – 5x/week

2. Consistent daily walks

3. Consistent daily consumption of green tea water

4. “White” PP days of white meat and fat free dairy

5. Decrease frequency of using tolerated foods

 

 

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* The app I use in this screenshot is called Weight Diary Free and it’s just brilliant!

 

Waffles

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Nothing more than a fancy variation of your oat bran galette batter – waffle iron required. We’ve had it here with some sugar free syrup and a knob of ‘I Can’t Believe It’s Not Butter”. Yes it has a lot of unnatural elements but the weekened necessiated a treat and this is a treat indeed.

Use the same recipe as the oat bran galette! Bon apetit!

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Variations on the oat bran galette/pancake mix:

* Red Velvet: add 1 tbsp cocoa powder, a couple drops red food colour and a dash of vinegar

* Chocolate: add 1 tbsp cocoa powder and a  pinch of instant coffee powder

* Cinnamon Roll: add 1/4 teaspoon cinnamon powder, a drop or two of caramel essence and top off with icing, 1 tbsp cream cheese mixed with sweetener, vanilla and some more cinnamon

* Carrot Cake: add 2 tbsp grated carrot, 1/8 teaspoon of cinnamon powder and allspice powder, a drop of caramel essence and top off with; 1 tbsp fat-free cream cheese mixed with 1 tbsp butter flavoured substitute, vanilla essence and some sweetener. (For PV days only)