What is bread according to Dukan
According to the rules of the diet, Dukan baked goods always contain bran, which is a source of fiber. By replacing classic wheat flour, bread without butter is low in calories, fills you up faster and keeps you feeling full for a long time. Constant intake of bran normalizes digestion, the functioning of the gastrointestinal tract, and reduces cholesterol levels in the blood.
Dukan bran crispbreads are prepared from a real product, not counterfeit. It is easy to distinguish it from counterfeit - the correct bran is large pieces with a pleasant wheat tint. The gray mass that can be found on the shelves of some stores will not work. It is better not to take bran at all and use it for baking than to use counterfeit. This will not bring health, and the result of losing weight will be doubtful.
Oatmeal Banana Bread
Oatmeal banana bread, sweetish and slightly moist, will not ruin your figure, but will give you a feeling of fullness for a long time.
Ingredients used:
- oatmeal - 250 ml (1 cup);
- ripe banana - 100 g (1 fruit);
- soft cottage cheese - 70 g (1 jar);
- chicken egg - 1 piece;
- liquid honey - 30 ml (2 tablespoons);
- ground cinnamon - 3 g (1/2 teaspoon);
- soda - 3 g (1/2 teaspoon);
- salt - 2 g (1/4 teaspoon).
Preparation time: 10-15 minutes.
Cooking time: 40-50 minutes.
Total cooking time: 1 hour.
Quantity: 1 loaf.
Making Banana Bread with Oatmeal:
- In a selected container, mix the dry ingredients: flour, soda, salt, cinnamon.
- In another bowl, mash banana and cottage cheese, pour in liquid honey and egg. Mix the products thoroughly.
Advice. We choose a very ripe banana. With low-fat cheese, baking will turn out to be dietary.
- Gradually add the liquid mixture to the container with the dry ingredients and mix the products.
Advice. Kneading the dough for a long time will make the bread hard.
- Heat the oven to 180 degrees.
- Grease the mold with refined oil and pour the dough into it.
- Bake oatmeal bread for 40-50 minutes.
- Once ready, leave the baked goods in the pan until they cool.
Is it possible to have bread on the Dukan diet?
Those following the Dukan diet are not allowed to eat classic baked goods made with rye or wheat flour, because they contain prohibited ingredients. The very principle of losing weight is based on taking foods balanced in microelements and vitamins. At the first stage of the Attack, it is allowed to use protein products in the diet for weight loss, in the Cruise (Alternation) it is allowed to add carbohydrates and fiber, and in the Consolidation and Stabilization - to consolidate the result by introducing one day a week for taking protein.
At the strictest stage of Attack, it is allowed to eat bread without flour, made in a special way from permitted products. At the remaining levels, it is also allowed to eat baked goods or pies with the addition of herbs, spices and cottage cheese. There are many recipes for making tasty and healthy bread with oat bran, with the addition of wheat, seeds, yogurt and other ingredients. Even beginners can bake the product.
Dukan bran bread
To make delicious oat bran bread, you will need a main component that can be mixed with wheat bran, low-fat cottage cheese, baking powder and eggs. Among the spices, it is allowed to use salt, turmeric, sesame or flaxseeds. To make a yeast version, you will need dry yeast, and for those who cannot help but eat sweets, a sweetener.
Without using yeast mass, you can make fluffy baked goods by adding soda slaked with vinegar or lemon juice. Additional ingredients that can be used include natural yogurt and kefir. To make the baked goods similar to Borodino bread, add ground coriander to the dough and sprinkle whole coriander grains on the surface after baking. At non-strict stages, corn flour and starch are allowed to be added to bran baked goods.
Oatmeal bread in a slow cooker
Oat porridge, nutritious and light, is usually prepared for breakfast. But not everyone can eat this dish every day, even such a healthy one. Oatmeal bread prepared in a slow cooker will add variety to your table.
We need the following products:
- kefir - 250 ml (1 glass);
- 1st grade wheat flour - 4 multi-cups;
- oatmeal - 2 multi-cups;
- fresh yeast - 30 g;
- olive oil - 15 ml (1 tablespoon);
- granulated sugar - 15 g (2 teaspoons);
- salt - 3 g (1/2 teaspoon).
Preparation time: 15-20 minutes.
Cooking time: 2.0 hours.
Total cooking time: 2.5 hours.
Quantity: 1 loaf.
Oatmeal contains a large amount of antioxidants that slow down aging, unsaturated fatty acids and fiber that speeds up metabolism. Oats with the addition of wheat flour makes bread healthy and nutritious.
How to make bread from oatmeal and wheat flour in a slow cooker:
- We dilute the yeast in a small amount of warm water with the addition of half the granulated sugar. Cover the container and leave it warm to activate the yeast.
- Place oatmeal, salt, remaining sugar, vegetable oil and kefir in a bowl with high walls. Mix the ingredients.
- Pour the yeast into the container and add half the amount of flour.
- Knead the dough as thick as sour cream. Carefully break up all the lumps.
- Pour in the remaining flour and knead into a thick and pliable dough.
- Form a ball. Grease the multicooker bowl with oil and place the workpiece in it.
- Select the “Warming up” program and set the time to 15 minutes.
- Switch the multicooker to the “Baking” mode and set the timer for 60 minutes.
- Then turn the loaf over and bake for another 30 minutes until golden brown.
- Leave the bread in the thicket until it cools completely, then take it out, cut it into portions and treat it to your family.
Bread according to Dukan Attack
- Cooking time: 1.5 hours.
- Number of servings: 21 persons.
- Calorie content of the dish: 122 kcal per 100g.
- Purpose: for a snack.
- Cuisine: European.
- Difficulty of preparation: medium.
A quick bread recipe according to Dukan on Attack includes a complex composition, balanced for consumption with the goal of maximum weight loss. It includes protein isolate, protein from cottage cheese and kefir, and eggs. If you dilute the composition with flax seeds, you may get bread that is acceptable for consumption at other stages of the Dukan diet. The attack assumes that the baked goods will become as bland as possible.
Ingredients:
- oat bran – 40 g;
- wheat bran – 30 g;
- protein isolate – 60 g;
- eggs – 3 pcs.;
- soft cottage cheese – 20 g;
- low-fat kefir - half a glass;
- dry yeast – 10 g;
- baking powder – 15 g;
- salt – 3 g;
- sweetener - tablet.
Cooking method:
- Dissolve yeast in kefir, add sweetener and bran.
- Mix baking powder, isolate, salt, add to the first mass.
- Mix dry crumbs with eggs, cottage cheese, stir until smooth.
- Leave the dough in a warm place for 35 minutes to rise.
- Place in a mold and place in the oven for 35 minutes at 190 degrees.
- Check readiness with a wooden skewer - when pierced, there should be no sticky pieces left on it.
- If desired, you can use turmeric to color the dough.
Oatmeal bread in the oven, preparation method:
Fry sesame seeds, sunflower seeds, crushed nuts in a dry frying pan until golden brown or lightly fragrant.
Advice. Roasted seeds reveal their taste and aroma better.
In a separate container, mix the dry ingredients: oatmeal flakes, salt, baking powder, cooled seeds.
Advice. The flakes can be completely replaced with flour, in which case the structure of the bread will be more uniform.
In another bowl, mix milk, butter and honey.
Advice. To better dissolve the honey, the milk can be slightly warmed.
We combine dry and liquid ingredients in one container.
Knead the stiff dough first with a spoon and then with your hands.
Advice. The finished dough should stick to your hands. If it turns out liquid, you can add flour.
Shape the dough into the desired shape: round, oval or rectangular.
Yeast-free oat bread contains little fat, so it is better to bake it on a silicone mat or parchment sprinkled with flour.
Preheat the oven to 190-200 degrees.
Place the dough in the oven for 25-30 minutes.
Check the readiness of the baked goods with a match or toothpick. When tapped, baked bread makes a characteristic dull sound.
Black bread with oatmeal goes well with first courses, soft cheeses, pates, tea or coffee.
Yeast bread according to Dukan
- Cooking time: 1.5 hours.
- Number of servings: 2 persons.
- Calorie content of the dish: 123 kcal per 100g.
- Purpose: for a snack.
- Cuisine: European.
- Difficulty of preparation: medium.
The recipe for yeast bread prepared in accordance with the requirements of the Dukan diet involves the use of dry yeast. As in the classic version of baking, first the dough is kneaded, mixed with the rest of the ingredients, and then the dough is left to rise until it rises. The result is fluffy, porous bread that is healthy and tasty to eat at any stage of the Dukan diet, including Attack.
Ingredients:
- wheat bran – 30 g;
- oat bran – 40 g;
- soft cottage cheese – 25 g;
- kefir – 100 ml;
- chicken eggs – 2 pcs.;
- protein isolate – 60 g;
- sweetener – 2 g;
- salt – 2 g;
- yeast – 10 g;
- baking powder – 15 g.
Cooking method:
- Grind the bran with a coffee grinder, pour the sweetener and yeast with kefir.
- After 10 minutes of infusing kefir, combine it with flour, isolate, salt, and baking powder. Add spices if desired.
- Mix the dry crumbly mass with beaten eggs and mashed cottage cheese.
- Place the dough on the bottom of the pan and wait 40 minutes to rise.
- Bake for half an hour at 180 degrees.
Find out more recipes for making homemade bread in the oven.
Oatmeal bread in a bread machine
Oatmeal bread prepared in a bread machine is a dietary product suitable for adherents of paragraphs. It does not have harmful additives typical of store-bought ones, retains beneficial substances, and its calorie content is minimal.
To make bread with oatmeal in a bread machine we will need:
- oatmeal - 700 ml (3 cups);
- water - 300 ml (1.5 cups);
- bran - 50 g (0.25 cups);
- olive oil - 30 ml (2 tablespoons);
- pressed yeast - 15 g;
- honey - 10 g (1 teaspoon);
- salt - 3 g (0.5 teaspoon).
Preparation time: 7-10 minutes.
Cooking time: 2.5-3.0 hours.
Total cooking time: 3 hours.
Quantity: loaf 1 kg.
Oatmeal bread is baked in a bread machine without the use of eggs or milk. Baking is an excellent alternative to store-bought products during fasting or for vegetarian meals.
How to make bread with bran and oatmeal:
- Mix the dry ingredients and place in the bowl of the bread machine.
Advice. To obtain a more uniform structure, oatmeal can be ground using a coffee grinder.
- In a separate container, heat the water a little, add the yeast and honey.
- After 10-15 minutes, when the yeast is activated, pour the mixture into the bowl of the bread machine. Add oil.
Advice. To make the product original, it is permissible to add dried herbs, spices, seeds, and nuts.
- We set the desired baking mode, degree of frying and bread size.
Advice. Each manufacturer has its own bread baking modes, but on average the whole process takes about 3 hours.
- After the cooking process is complete, carefully remove the loaf from the bowl.
- Oatmeal bread prepared in a bread machine is ready. Eat after it has cooled completely.
Cooking recommendations
The appropriate quality and pleasant taste of bread is ensured by the use of natural ingredients:
- Oat and wheat bran are the main components. You can use 1 type of bran or take 2 types in a ratio of 1:1 or 1:2 as you wish. To prepare enough bread for 1-2 days for 1 person, 6 tbsp is required. l. bran.
- Suitable spices are turmeric, sesame, flax seeds, coriander, salt. The amount of spices and salt depends on individual preferences, but it is better to put less, because spices stimulate the appetite. The recommended amount of salt is 0.5 tsp. without top.
- Eggs are an essential component. The optimal quantity is 2 pcs.
- Soda is added to the dough in slaked form (for which we use apple cider vinegar). The standard amount of soda is ½ tsp, vinegar – 1 tsp. You can add ½ pack of baking powder.
On a note! Natural cottage cheese, yogurt, kefir can be used in separate recipes. The main condition when choosing these products is 0% fat content.
Before making the test, the bran should be ground in a blender or coffee grinder. Baking will turn out fluffy if you add dry yeast or slaked soda. Those who absolutely cannot do without sweets are allowed to use low-calorie analogues instead of sugar.
Be sure to read: Dukan diet: alternating permitted foods - table, four stages in losing weight
With milder diet options, it is allowed to include a small amount of corn flour or starch in the bread.
Recipe Du rye bread with coriander Attack. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Du Rye Bread with Coriander Attack”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 126.5 kcal | 1684 kcal | 7.5% | 5.9% | 1331 g |
| Squirrels | 9.6 g | 76 g | 12.6% | 10% | 792 g |
| Fats | 6.4 g | 56 g | 11.4% | 9% | 875 g |
| Carbohydrates | 10.4 g | 219 g | 4.7% | 3.7% | 2106 g |
| Organic acids | 0.3 g | ~ | |||
| Alimentary fiber | 6.9 g | 20 g | 34.5% | 27.3% | 290 g |
| Water | 63 g | 2273 g | 2.8% | 2.2% | 3608 g |
| Ash | 2.089 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 94.3 mcg | 900 mcg | 10.5% | 8.3% | 954 g |
| Retinol | 0.09 mg | ~ | |||
| beta carotene | 0.021 mg | 5 mg | 0.4% | 0.3% | 23810 g |
| Lutein + Zeaxanthin | 26.757 mcg | ~ | |||
| Vitamin B1, thiamine | 0.262 mg | 1.5 mg | 17.5% | 13.8% | 573 g |
| Vitamin B2, riboflavin | 0.285 mg | 1.8 mg | 15.8% | 12.5% | 632 g |
| Vitamin B4, choline | 100.65 mg | 500 mg | 20.1% | 15.9% | 497 g |
| Vitamin B5, pantothenic | 0.763 mg | 5 mg | 15.3% | 12.1% | 655 g |
| Vitamin B6, pyridoxine | 0.084 mg | 2 mg | 4.2% | 3.3% | 2381 g |
| Vitamin B9, folates | 11.372 mcg | 400 mcg | 2.8% | 2.2% | 3517 g |
| Vitamin B12, cobalamin | 0.262 mcg | 3 mcg | 8.7% | 6.9% | 1145 g |
| Vitamin C, ascorbic acid | 0.97 mg | 90 mg | 1.1% | 0.9% | 9278 g |
| Vitamin D, calciferol | 0.792 mcg | 10 mcg | 7.9% | 6.2% | 1263 g |
| Vitamin E, alpha tocopherol, TE | 0.476 mg | 15 mg | 3.2% | 2.5% | 3151 g |
| beta tocopherol | 0.012 mg | ~ | |||
| delta tocopherol | 0.015 mg | ~ | |||
| Vitamin H, biotin | 8.445 mcg | 50 mcg | 16.9% | 13.4% | 592 g |
| Vitamin K, phylloquinone | 0.6 mcg | 120 mcg | 0.5% | 0.4% | 20000 g |
| Vitamin RR, NE | 1.9944 mg | 20 mg | 10% | 7.9% | 1003 g |
| Niacin | 0.26 mg | ~ | |||
| Betaine | 2.914 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 322.06 mg | 2500 mg | 12.9% | 10.2% | 776 g |
| Calcium, Ca | 116.01 mg | 1000 mg | 11.6% | 9.2% | 862 g |
| Magnesium, Mg | 89.05 mg | 400 mg | 22.3% | 17.6% | 449 g |
| Sodium, Na | 296.35 mg | 1300 mg | 22.8% | 18% | 439 g |
| Sera, S | 104.88 mg | 1000 mg | 10.5% | 8.3% | 953 g |
| Phosphorus, P | 249 mg | 800 mg | 31.1% | 24.6% | 321 g |
| Chlorine, Cl | 295.36 mg | 2300 mg | 12.8% | 10.1% | 779 g |
| Microelements | |||||
| Aluminium, Al | 18.9 mcg | ~ | |||
| Iron, Fe | 3.042 mg | 18 mg | 16.9% | 13.4% | 592 g |
| Yod, I | 15.03 mcg | 150 mcg | 10% | 7.9% | 998 g |
| Cobalt, Co | 4.27 mcg | 10 mcg | 42.7% | 33.8% | 234 g |
| Manganese, Mn | 1.433 mg | 2 mg | 71.7% | 56.7% | 140 g |
| Copper, Cu | 184.44 mcg | 1000 mcg | 18.4% | 14.5% | 542 g |
| Molybdenum, Mo | 4.412 mcg | 70 mcg | 6.3% | 5% | 1587 g |
| Tin, Sn | 5.68 mcg | ~ | |||
| Selenium, Se | 18.977 mcg | 55 mcg | 34.5% | 27.3% | 290 g |
| Strontium, Sr | 6.43 mcg | ~ | |||
| Fluorine, F | 27.27 mcg | 4000 mcg | 0.7% | 0.6% | 14668 g |
| Chromium, Cr | 2.19 mcg | 50 mcg | 4.4% | 3.5% | 2283 g |
| Zinc, Zn | 1.4923 mg | 12 mg | 12.4% | 9.8% | 804 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.543 g | ~ | |||
| Mono- and disaccharides (sugars) | 2.1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.473 g | ~ | |||
| Valin | 0.419 g | ~ | |||
| Histidine* | 0.183 g | ~ | |||
| Isoleucine | 0.314 g | ~ | |||
| Leucine | 0.591 g | ~ | |||
| Lysine | 0.435 g | ~ | |||
| Methionine | 0.2 g | ~ | |||
| Methionine + Cysteine | 0.258 g | ~ | |||
| Threonine | 0.293 g | ~ | |||
| Tryptophan | 0.121 g | ~ | |||
| Phenylalanine | 0.368 g | ~ | |||
| Phenylalanine+Tyrosine | 0.405 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.384 g | ~ | |||
| Aspartic acid | 0.675 g | ~ | |||
| Glycine | 0.291 g | ~ | |||
| Glutamic acid | 1.191 g | ~ | |||
| Proline | 0.289 g | ~ | |||
| Serin | 0.465 g | ~ | |||
| Tyrosine | 0.271 g | ~ | |||
| Cysteine | 0.189 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 205.26 mg | max 300 mg | |||
| Phytosterols | 1.554 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.6 g | max 18.7 g | |||
| 12:0 Lauric | 0.004 g | ~ | |||
| 14:0 Miristinovaya | 0.017 g | ~ | |||
| 15:0 Pentadecane | 0.004 g | ~ | |||
| 16:0 Palmitinaya | 0.929 g | ~ | |||
| 17:0 Margarine | 0.011 g | ~ | |||
| 18:0 Stearic | 0.329 g | ~ | |||
| 20:0 Arakhinovaya | 0.011 g | ~ | |||
| Monounsaturated fatty acids | 2.705 g | min 16.8 g | 16.1% | 12.7% | |
| 16:1 Palmitoleic | 0.145 g | ~ | |||
| 17:1 Heptadecene | 0.004 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.271 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.014 g | ~ | |||
| Polyunsaturated fatty acids | 0.94 g | from 11.2 to 20.6 g | 8.4% | 6.6% | |
| 18:2 Linolevaya | 0.846 g | ~ | |||
| 18:3 Linolenic | 0.039 g | ~ | |||
| 20:4 Arachidonic | 0.036 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 8.8% | |
| Omega-6 fatty acids | 1.1 g | from 4.7 to 16.8 g | 23.4% | 18.5% |
The energy value of Du rye bread with coriander Attack is 126.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
