Don't eat like everyone else! Dukan bran cakes - a tasty and healthy alternative

Magic fiber

Oat bran cannot be called an exotic product. These are ordinary shells of grains, which, by the way, contain the lion's share of useful substances. This is a source of coarse fiber. Experts advise eating 5 to 30 grams of bran per day to maintain good digestion.

Here many people have a question: how exactly should bran be consumed? Since they have a neutral taste, bran can theoretically be eaten unprocessed with clean water. However, this can hardly be called an appetizing dish. Fortunately, Dukan fans have invented many bran recipes that are suitable for each of the four stages of the diet.

Dukan bran cakes on attack recipe. Flatbread according to Dukan

The popular diet developed by Pierre Dukan is low-carbohydrate. It would seem that you would have to forget about any baking with such a nutrition plan. However, among the recipes that Dr. Dukan came up with for his followers, you can find recipes for bread, casseroles, and biscuits. The latter resemble thin flat cakes in appearance. The French wrap an omelette in them - this is one of the common options for local breakfast. Dukan flatbreads do not contain flour and are healthy and low in calories. They can be eaten as an independent dish, or made into rolls or cakes. This dish will help those who find it difficult to give up such foods not to break their diet.

Cooking features

In order to bake delicious flatbreads that will not be prohibited when following the Dukan diet, you need to know and take into account several points.

• Instead of flour, oat bran is used to make Dukan cakes. They must be consumed daily in strictly defined quantities: at the first stage - one and a half tablespoons per day, at the second and third stages - two tablespoons per day, after - three tablespoons. The number of flatbreads or products based on them that can be eaten during the day is calculated taking into account this requirement.
• The bran is ground to a powder before use. It is convenient to do this with a blender or coffee grinder, but you can do without using kitchen appliances - just crush the product in a mortar.
• Dukan flatbreads will taste better if they are flavored with fresh herbs, spices, and cocoa powder. Most spices can be added at any stage of the diet. Fresh herbs and vegetables are introduced from the second stage. From the third stage you can bake cheese cakes. Adding caraway seeds will make the biscuits look like Borodino bread. Products with basil will appeal to fans of Mediterranean cuisine. Cocoa and vanilla are suitable for sweet cakes. Turmeric will not only give baked goods a pleasant taste and aroma, but also make their color more appetizing.
• When preparing sweet cakes, sugar is replaced with any of the permitted sweeteners. This includes all sugar substitutes that have zero calories.
• It is not recommended to use vegetable oil while following the Dukan diet; it is permissible to use it in minimal quantities. The frying pan in which the flatbreads are baked is greased with a cloth soaked in oil. You can use a pastry brush. Do not pour oil into the pan or add it to the dough. You can do without oil if you don’t fry the tortillas, but bake them in silicone molds.

Dukan flatbreads are prepared simply enough that even an inexperienced cook can cope with this task. Lack of cooking skills will not be an obstacle to including this healthy and tasty pastry in the menu.

Bran cake with kefir for the “Attack” stage

Compound:

• oat bran – 25 g;
• low-fat kefir – 40 ml;
• low-fat cottage cheese – 40 g;
• chicken egg – 1 pc.;
• salt or sweetener - to taste;
• vegetable oil - how much will be needed.

Cooking method:

• Grind the bran to flour using a blender or any other method.
• Pour kefir over the bran. Add salt or sweetener. If the sweetener you use is in tablet form, it must be crushed to a powder before adding to bran and kefir.
• Leave the mixture for 10-15 minutes for the bran to swell.
• Add the curd and grind until smooth.
• Break the egg, separating the yolk from the white. For the “Attack” stage, only egg white is used; at subsequent stages, you can add the whole egg, but in stages: first the yolk, then the white.
• Beat the egg whites with a whisk, add them to the dough, and mix gently.
• Apply a few drops of oil to a Teflon-coated frying pan and spread it with a brush or cloth.
• Heat the frying pan, place the dough on it, carefully leveling it.
• When the tortilla is browned on one side, turn it over with a wide spatula and brown the other side.

At the “Attack” stage, you can eat three quarters of a biscuit prepared according to this recipe per day; at subsequent stages, you can eat the whole flatbread.

Dukan flatbread with bran and zucchini (for the “Alternation” stage)

Compound:

• oat bran – 25 g;
• corn starch – 15 g;
• zucchini – 0.2 kg;
• chicken egg – 1 pc.;
• baking powder – 3 g;
• salt - to taste;
• vegetable oil - how much will be needed.

Cooking method:

• Wash the zucchini thoroughly and dry with a paper towel. Remove the peel and pulp with seeds. The skin is easily removed with a vegetable peeler. It is convenient to remove the seeds with a spoon.
• Coarsely grate the zucchini, add salt, leave for 5-10 minutes, then squeeze.
• Place the zucchini puree in a bowl, add chopped bran, baking powder and starch, and mix.
• Add the egg, mash until smooth. Give the bran time to swell (5 minutes is enough for this).
• Grease a non-stick frying pan with a thin layer and heat it up.
• Pour the dough into the pan and fry until an appetizing color appears on one side. Turn over and cook until done.

You can serve this flatbread with low-fat yogurt. You can also make a sauce based on it by adding a little garlic and chopped herbs to the fermented milk product.

Cheese cakes according to Dukan

Compound:

• oat bran – 25 g;
• wheat bran – 12 g;
• chicken egg – 1 pc.;
• low-fat yogurt – 60 ml;
• cheese with fat content no more than 15% - 20 g;
• baking powder for dough – 3 g;
• salt, spices - to taste;
• vegetable oil - how much will be needed.

Cooking method:

• Mix the bran ground into flour with yogurt and leave for 10 minutes.
• Break an egg into a bowl with bran and mash thoroughly.
• Add finely grated cheese, baking powder, and salt. Mix well.
• Grease a frying pan with oil and heat it up.
• Pour in the dough and fry the flatbread on both sides.
• Fry the remaining tortillas in the same way.

Cheese cakes can be prepared starting from the third stage of the Dukan diet.

Dukan flatbreads can be sweet or savory. They can replace bread, pita bread, cake crusts, and pizza base. True, they are made from bran, so they can be included in the menu in limited quantities.

Mouthwatering recipes

Losing weight in accordance with the French program begins with the Attack stage. For 3-10 days, the doctor advises eating exclusively protein foods. During this short period, bran cakes provide a pleasant variety to a rather strict diet.

For "Attack"

Ingredients:

• 1.5 tbsp. l. oat bran;
• 1 chicken egg;
• 2 tbsp. l. cottage cheese;
• 2 tsp. kefir

Mix all ingredients thoroughly and pour into the mold. Depending on whether you prefer sweet or salty, add salt or sweetener. Since the products on the list have a neutral taste, without spices such a flatbread will turn out quite boring.

You can cook it in two ways: in a double boiler or in the oven. Silicone molds are suitable for baking in the oven, and when cooking in a double boiler, you can use a standard bowl. Set the utensil to the “Baking” mode and leave for 20 minutes. It takes approximately the same time to cook a flatbread in the oven at 150-180 degrees.

All dairy products must be low-fat. In stores you should look for cottage cheese and kefir that have the 0% mark on them.

For "Alternation"

At the second, longer stage of the diet, the menu becomes more varied. In addition to vegetables, the menu of protein-vegetable days is allowed to include starch, vegetable oil, and low-fat cheese.

It should be remembered: per day you can consume no more than two products from those that are not on the list of 100 allowed (72 protein plus 28 vegetables).

Ingredients:

• 30 g of cottage cheese with fat content up to 7%;
• 2 tbsp. l. oat bran;
• 1 tbsp. l. wheat bran;
• 2 tbsp. l. natural yogurt;
• 1 chicken egg;
• 1 tbsp. l. vegetable oil;
• salt to taste.

Natural yogurt is yogurt without fruit, sugar or other additives.

Grind the cheese and mix with other ingredients. Pour the resulting mixture into a heated frying pan. The flatbread can be cooked in a small amount of vegetable oil or without it if the frying pan has a special non-stick coating. Fry the tortilla for 2-3 minutes over medium heat, then turn over and leave for another 2 minutes. The flatbread is suitable as a hearty breakfast.

Important! At the second stage, the amount of bran that must be eaten daily increases.

If your local stores don't have low-fat cream cheese, you can make it yourself. The recipe for this flatbread can be easily modified for the third and fourth stages by replacing the cream cheese with regular cheese.

For "Pinning"

The goal of Consolidation is to maintain a normal weight and develop healthy eating habits. As with Attack and Alternation, the length of the phase depends on exactly how much weight you initially need to lose. Consolidation can last from two months if you had up to 5 extra pounds, and up to six months or more if your weight was 20 kg more than normal.

Each stage of the Dukan diet is associated with different psychological difficulties. Consolidation is dangerous due to deviations from the chosen course, not because of a monotonous diet, but because the set goals have already been achieved. However, abandoning the Dukan principles at this stage will inevitably result in weight gain again.

During this period, it is especially important to focus on a varied diet while staying within the diet. Fluffy and spicy, this bran cake doesn't take much time to prepare. It can be eaten for breakfast or as a side dish along with fish fillets.

Ingredients:

• 100 g cottage cheese;
• 1 chicken egg;
• 2 tbsp. l. oat bran;
• 1 tsp. baking powder;
• salt, herbs and spices - to taste.

Chop the garlic and herbs, mix all the ingredients. Transfer the resulting mass into the multicooker bowl and cook the cake in the “Baking” mode for 40 minutes.

It is better to grind the garlic and herbs in a mortar to a paste. This will make the dish very flavorful.

Interesting!

Dukan bran cakes. Dukan flatbreads are quick and easy.

For anyone starting a diet.
First stage attack. Ingredients: 1.5 tbsp. Spoons of oat bran (you can put more, but then divide the cakes over a couple of days). 1 tbsp. l low-fat cottage cheese 0%. 1 tbsp. l kefir up to 1%. 1 protein.

Mix kefir and bran. Let the bran swell, then add the rest of the ingredients and pour the mixture into the frying pan. Bake for 1 minute on each side. Can be done in the microwave, opening the door occasionally to remove moisture. You can bake it in the oven, but not for long. You can make a sweet version with cinnamon, or a salty one with sesame seeds. Ideal for breakfast or a dukan snack.

Dukan bran cakes on attack in the microwave. Dukan flatbread on attack: basic recipe

Basic bran cake is quick and easy to prepare, and you almost always have the ingredients in the refrigerator. The doctor himself, in his book of recipes in the French style, calls it a biscuit. This galette will be an excellent base for sandwiches, a crust for a pie, cake or pizza. The French use it as an envelope for scrambled eggs in the morning or as a basket for a pie with fruits and berries.

Dukan oatcakes fit perfectly into the diet of a person who follows a healthy diet, even if he does not want to lose weight. Those who follow a diet must strictly dose the amount of bran. At the “Attack” stage - this is 1.5 tbsp, which allows you to eat approximately half of the biscuit or a little more. The whole cake is allowed to be consumed only from the third consolidation phase.

To prepare one serving you will need:

• oat bran - 1.5 tbsp;
• rye or wheat bran - 1 tbsp;
• soft cottage cheese, kefir or natural low-fat yogurt (one to choose from) - 1 tbsp;
• chicken egg - 1 pc.;
• salt, spices.

Beat the egg with a mixer, but not until it becomes a strong foam: it should remain liquid. Add bran and a portion of cottage cheese, kefir or yogurt to the egg mixture and add salt. Soon you will see the bran swell, which means you can start cooking.

Use a non-stick surface for frying. Wipe it with a napkin soaked in vegetable oil. Pour the entire mixture into a well-heated frying pan and bake until cooked.

Zucchini biscuits according to Lukan (from the “Cruise” stage)

Components:

• young zucchini (within 0.2-0.25 kg) – 1 pc.;
• chicken egg – 1 pc.;
• oat bran – 24 g;
• corn starch – 30 g;
• salt, dried or fresh herbs, ground black pepper - to your taste;
• vegetable oil - as needed.

Cooking algorithm:

1. Peel the zucchini. Grind the pulp on a medium-sized grater and squeeze.
2. Add the egg and stir.
3. Enter bran, starch, salts and spices. You can add half a teaspoon of baking powder.
4. Let the dough sit for 10 minutes to allow the bran to swell.
5. Fry the flatbreads in a frying pan greased with a thin layer of oil.

Flatbreads prepared according to this recipe can be eaten starting from the “Alternating” stage on protein-vegetable days.