Good afternoon, dear readers! I made a delicious roll today! Help yourself! The amount of bran and skimmed milk powder is for 2 days.
For this roll I offer 3 options for custard and goji berries for decoration. You will need a silicone mat - 25x35 cm in size. The length of the roll is 25 cm. And do not forget that the amount of milk powder in the recipe corresponds to 2 DOPs (products from the list of additional ones).
Ingredients
Biscuit
- oat bran – 4 tbsp. spoons (grind into flour)
- skimmed milk powder (SMP) up to 1.5% - 3 tbsp. spoons
- eggs – 3 whites and 1 yolk
- low-fat soft cottage cheese - 2 tbsp. heaped spoons
- baking powder – 1 teaspoon
- sugar substitute "Fitparad" - 4 measuring spoons
- vanillin
Cream No. 1 (flavor – “boiled condensed milk”) - it’s in the photo!
- skim milk – 180 g
- skimmed milk powder – 3 tbsp. spoons
- 2 yolks
- sugar substitute "Fitparad" - 3 measuring spoons
- "boiled condensed milk" flavoring - if available
Cream No. 2 (taste – “coffee”)
- skim milk – 180 g
- skimmed milk powder – 3 tbsp. spoon
- 2 yolks
- sugar substitute "Fitparad" - 3 measuring spoons
- instant coffee – 1 teaspoon
Cream No. 3 (flavor – “vanilla”)
- skim milk – 180 g
- skimmed milk powder – 3 tbsp. spoons
- 2 yolks
- sugar substitute "Fitparad" - 3 measuring spoons
- vanillin
For decoration
- goji berries – ½ tbsp. spoons
A selection of diet recipes
Allowed products open up space for imagination: recipes are suitable for the stove, microwave, and multicooker, so the Dukan diet is available for any kitchen capabilities.
Culinary possibilities of stages
A set of products for 350 recipes will form a varied menu for a week for the Dukan diet in a certain phase. Culinary potential of stages:
The final stage is identical to the daily diet of the average person. However, there is one condition - holding a protein day once a week.
Preparation
Let's start preparing the cream roll. We separate the whites from the yolks. Mix one yolk thoroughly with soft cottage cheese and Fitparad. Pour two yolks into a separate saucepan with a thick bottom - we will cook the cream in it. Fill the goji berries with water for about 20 minutes, let them swell, then place them on a towel and blot them dry.
Preparing the cream. I’ll show you the first option, and I’ll tell you about the second and third at the end of the post. We will need a frying pan with a good, preferably thick bottom. Fry the milk powder on it, stirring constantly so as not to burn. The process is not long, but requires participation, as the milk sticks to the bottom and forms lumps. This is what happens. Remove the pan from the heat.
Add milk (preferably exactly 180 g), sugar substitute to the pan with the yolks, mix thoroughly and sift through the fried milk powder. Rub the lumps through a sieve with a spoon. Place on medium heat and stir vigorously so that the cream does not burn. Cook until boiling. Accuracy is very important here - if the cream burns, you can only throw it away. To play it safe, you can do this in a water bath, or I’ll show you another method below. As a result of cooking on the stove, a very foamy mass of medium thickness is obtained.
You need to let it cool to room temperature - it will thicken. In the meantime, let's move on to the biscuit. Beat the whites until stable peaks form. Add a mixture of yolk and soft cottage cheese. Sift the ground oat bran, 3 tablespoons of dry milk and baking powder. Stir, trying not to let the whites settle. Place the dough on a silicone mat and level it with a spoon, not reaching the edge by 5 mm.
Place in a preheated oven and bake until done. Temperature – 220 degrees approximately. We don't need a very brown crust.
Using a spatula, remove the biscuit, place it on a clean towel and roll it into a tube. Along with a towel - this is important. Let the roll sit, cool, and become soft. If the cream has already cooled down, you can unwrap the sponge cake, transfer it to a cutting board, trim the edges with a knife and grease it liberally with cream.
Let stand for 5 minutes and roll up the roll, not very tightly, so that the cream does not leak out. Grease the top of the roll with the same cream, crush the edges of the sponge cake and use as a topping. Garnish with goji berries and leave to soak in the refrigerator for at least a couple of hours. The cream will still thicken in the refrigerator. And the Dukan sponge roll itself turns out tender and juicy.
The second and third versions of the cream are prepared in the same way, only the milk powder does not need to be fried. And if you have a slow cooker or double boiler, the process of cooking cream becomes much easier. The yolks, milk and all other ingredients of the cream are thoroughly mixed in a suitable container. I pour 300-500 ml of water into the multicooker and place the container.
I close it, set the mode to “cook” (“steam”) and the time for 5 minutes. At the end I stir and the cream is ready. I think a similar thing can be done in a microwave, but I don’t have one, so I can’t tell you what or how.
I hope I didn’t confuse you too much today. Bon appetit!
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Basic principles of the Dukan diet
The intake of protein products and the restriction of carbohydrates forces the body to use internal resources as fuel. Body fat is an excellent source of energy. The body is rebuilt to a new functioning, which leads to excess weight loss.
Years of research and extensive experience have led to the development of principles for maintaining the Dukan Diet.
Principle #1: Consume “Clean” Protein Sources
Preference should be given to protein products without industrial additives in the form of dyes, vegetable oil, etc. During the “Attack” and in subsequent phases, you are allowed to add the following to food recipes:
Heat treatment method:
Principle No. 2: reducing the amount of carbohydrates consumed
Fat burning slows down when your carbohydrate intake is significantly higher than your protein intake. The principles of low-carbohydrate nutrition are especially characteristic of the “Attack” and the second stage of the diet.
It is recommended to pay special attention to hidden sources of fast carbohydrates, which are contained in packaged drinks, soda, and dairy products (yogurt, cottage cheese).
Principle No. 3: maintaining a drinking regime and physical activity
An active lifestyle, such as walking, running on a treadmill, or weight training, will help you burn more calories, which will benefit your weight loss and fitness.
Water helps remove toxins, stabilizes metabolic processes, and improves health. Thirst must not be allowed to arise.
Compliance with the principles will ensure systematic weight loss.
Stage 1: Attack
All recipes for the “Attack” phase of the Dukan diet are based on lean varieties of meat, poultry, fish, seafood, eggs and low-fat dairy products.
Chicken and crab sticks cutlets
To make the Dukan diet as varied as possible, a recipe for juicy cutlets with a combination of chicken and crab sticks will do the job perfectly.
Chicken and crab sticks cutlets
Ingredients: - chicken breast fillet - 250 g; — crab sticks – 150 g; - chicken egg - 1 pc.; - salt, pepper - to taste.
Oat bran porridge
Oat bran porridge
Chicken soup with poached egg
The soup is easy to prepare. However, the poached egg makes it look like a restaurant dish.
Chicken soup with poached egg
Ingredients: - chicken fillet - 300 g; - chicken egg - 1 pc.; – water – 800 ml; - wine vinegar - 1 tsp; - salt, pepper - to taste.
Curd pudding with bran
Cottage cheese is a favorite delicacy of most people. And Pierre Dukan's diet turns the product into a real delicacy.
Curd pudding with bran
Ingredients: - low-fat cottage cheese - 150 g; — yogurt 1.5% without additives – 50 g; - oat bran - 1 tbsp. l.; - chicken egg - 1 pc.; - sweetener - to taste.
Stage IV: Stabilization
The transition to the stabilization stage will allow you to enjoy a selection of 350 Dukan diet recipes described in the book of the same name. Control portions, monitor the quantity and quality of carbohydrates, and do not forget about physical activity.
Breakfast granola with yogurt and berries
Granola from the dietary set of products will energize you and set your mood for the whole day.
Breakfast granola with yogurt and berries
Ingredients: - oat bran - 2 tbsp. l.; — yogurt 1.5% without additives – 100 g; – fresh or frozen berries – 100 g; - sweetener - to taste.
Country style potatoes
A classic of the genre that perfectly complements the “Stabilization” stage. Recommended for lunch. For dinner, a light salad of fresh vegetables is more suitable.
Country style potatoes
Ingredients: - young potatoes - 1 kg; - olive oil - 2 tbsp. l.; - salt, seasonings, mixture of herbs - to taste.
At each stage, the Dukan diet offers those losing weight a large selection of products and opportunities for preparing delicious dishes. All you have to do is create a grocery basket, choose a recipe and follow the recommendations. Bon appetit and be healthy!
Source
Stage II: Alternation
The shock phase of the high-protein menu is replaced by an alternation phase, when vegetables are added to the proteins.
The proposed recipes in rotation become more diverse due to the addition of permitted components of the food group that are allowed by the Dukan diet.
Sorrel soup with egg
A hearty, healthy dish.
Sorrel soup with egg
Ingredients: - water or chicken broth - 1.5 l; — olive oil – 1 tsp; - white cabbage - 1/3 fork; - sorrel - 1 bunch; — carrots – 1 pc.; — onion – 1 pc.; — greens (dill/parsley/onion) – 1 bunch; — chicken egg – 2 pcs.; - salt, pepper - to taste.
Fried egg in bell pepper
An aesthetic dish that is suitable for a light dinner or for serving for breakfast.
Fried egg in bell pepper
Ingredients: - chicken egg - 2 pcs.; — Bulgarian front of large diameter – 1 pc.; - salt, pepper - to taste.
Cabbage cutlets in the oven
The uniqueness of the 350 Dukan Diet recipes is that they are suitable for any other diet. The bottom line is that the ingredients in the cutlet recipe are dietary, and this is the basis for a proper and healthy diet.
Cabbage cutlets in the oven
Ingredients: - chicken egg - 1 pc.; — onion – 1 pc.; - white cabbage - 1/3 fork; — olive oil – 1 tsp; - oat bran - 1 tbsp. l.; - salt, pepper - to taste.
Egg pancake with mushrooms and tomatoes
Based on the Dukan diet, every morning can begin with a healthy and tasty breakfast!
Egg pancake with mushrooms and tomatoes
Ingredients: • chicken egg – 2 pcs.; • egg white – 1 pc.; • corn starch – 25 g; • champignons – 150 g; • onions – ½ pcs.; • tomato – 1 pc.; • olive oil – 1 tsp; • fresh greens – 1 bunch; • salt, pepper - to taste.
