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)

 

Chocolate Celebration Cake

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For the Balls

250g Cottage cheese or cream cheese, low fat

2 Egg yolks

3 tbsp sweetener (or to taste)

50 g unsweetened coconut shavings* (I didn’t have these, omitted them and added a couple of drops of coconut essence instead)

3 level tbsp of cornflour

For the Chocolate Base

4 eggs, separated

4 tbsp of sweetener, or more to taste

50 g unsweetened dark chocolate

2 tbsp oat bran

2 tbsp cornflour

3 tbsp  unsweetened cocoa powder

pinch salt

few drops vanilla essence

1/4 tsp baking powder

 

Preheat oven to 180C/375F

 

Make the Cheesecake Balls:

Mix the cheese with yolks, sweetener, cornflour and coconut together. Put in the freezer while you prepare rest of the batter.

Make the Chocolate Batter:

Separate the whites from the yolks. Whisk whites with a bit of the sweetener until stiff.

Melt chocolate in microwave, checking every 10 seconds to make sure it doesn’t burn. Mix the yolks with sweetener and vanilla essence and whisk until smooth and pale. Add the cooled melted chocolate, oatbran, cornflour and salt and mix well.

Fold in the egg whites into the chocolate-yolk mixture.

Prepare a baking pan by greasing it well. Take out cheese mix from freezer and make balls of desired (equal) size. Place in bottom of the pan.

Pour the chocolate batter over the balls and bake for about 30 mins or until an inserted knife comes out clean.

Prepare the Chocolate Glaze:

2 tbsp of cocoa powder

2 tbsp of low fat cream cheese

some milk

sweetener

chocolate essence

1 tbsp non-fat milk powder

Heat on the pan and add everything together. Pour over the cake and let it cool.

 

 * This recipe was adapted from : 

https://dobrajafairy.wordpress.com/2013/01/09/tender-chocolate-cake-with-tender-fluffy-balls-now-that-sounds-dirty-and-delicious/

Noodle Soup

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Growing up Indomie was a big deal in our house. It actually still is. No bowl of ramen or pho can replace the spicy, perfectly balanced bowl of Indomie on a cold winter’s night.. though we had it throughout the year.

Miracle noodles can be made into anything though, if you do prefer ramen or pho. I used organic rotisserie chicken (aka your best friend on the Dukan), sliced and seasoned and cooked in a pan until golden and crispy. That’s because the chicken will absorb the broth and become all mushy after some time anyway. Rostisserie chicken is versatile and can be used in a million different ways, creativity required. So for your slurping pleasure:

 

1 packet miracle noodles;  drained, rinsed and boiled for a couple of minutes (I used angel hair)

1 1/2 cups of broth, whatever your reference (I used vegetable)

1/2 teaspoon chilli flakes

some cracked black pepper

some rotisserie chicken, chopped, seasoned and dry fried for 10 mins

an egg, boiled

some spring onions, chopped

a handful of your favourite vegetable to have on a PV day! I chose spinach

 

Prepare noodles. In a separate saucepan add broth and spices. Once noodles are boiled and rinsed, add to broth. Let the noodles cook on a medium-low flame while you prepare the rest of the components.

Prepare chicken. Slice spring onions and soak them in ice water, if you want them all curly-wurly. Boil the egg, or half boil as I did. Taste and adjust broth; adjust spices to your taste.

Plate your food; add broth, top with noodles, add a handful of chopped spinach, then chicken, egg and top with spring onions. Enjoy! 🙂

Danette

Or just chocolate pudding for all the non-French people, for which you will need:

1 cup fat free milk

2 tbsp sugar free custard powder

4 tbsp cocoa powder*

2 egg yolks (save the whites for meringues)

sweetener, to taste

 

Separate yolks from whites. Keep yolks in a heat proof bowl on the side.

Mix cold milk with custard and cocoa powder. Heat in saucepan over medium high flame, stirring constantly until mixture thickens.

When it reaches boiling point switch off flame and add a tablespoon of the hot liquid into the yolks, stirring the whole time.

Add about 1/4 cup of the milk mixture and stir more, then add the yolks to the saucepan and whisk slowly. Turn the heat back on. Cook the custard a further 10 minutes on a low flame. Custard should coat thickly the back of a spoon. Add sweetener to taste. Put into a bowl and leave to cool at room temperature, then put in fridge to have once cold.

 

– As this pudding contains 2 tolerated foods; custard and cocoa powder the dessert should be eaten in moderation and half of the pudding would be a single serving allowed for the day. You can make a pudding with just egg yolks and no custard powder too, just omit it and if custard is too thin add another yolk by first tempering it with the hot liquid and then adding back to pan and cooking for a bit.

– Use this base with hazelnut essence added for a Nutella-ish version; or omit the cocoa and add vanilla essence with a drop or two of caramel essence to have a crème caramel-ish pudding. Coconut essence would also be delicious

 

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* Dukan requires the cocoa to have a fat content of no more than 5g and have no sugar

Chicken Nuggets

1/2 lb boneless chicken, cubed

1 egg, whisked and seasoned with salt and pepper

1/2 cup oat bran, seasoned with:

1/4 tsp salt

1/4 tsp pepper

1/4 tsp seasoned salt

1/4 tsp mixed herbs

1/4 tsp cayenne

 

Mix all spices with oat bran. Put in a bowl.

Add egg into another bowl and whisk.

Put your toaster oven on to bake at 375

Dredge each piece of chicken cube first into the egg and then into the oat bran mix.

Arrange pieces on a lined tray. Spray lightly with oil and put in oven to cook for 25-30, depending on the size of your chicken. Flip if necessary and bottom is soggy when turned.

Enjoy with low sugar ketchup!

 

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