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Monthly Archives: August 2011

Eating Today on Dukan Diet

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For breakfast with coffee,  I had two cookies, Cinnamon OatBran Wheatbran.  My Powdered wheat grass and my vits.

Later made ice coffee with skim milk and splenda.  Had two servings of Greek nonfat yogurt flavored with sf Torani peach.  Cooked pork tenderloin cook with shallots,  cherry (sugar free)  syrup and couple of dashes of Braggs amino acids.

I never made my Sunshine casserole.  I have more water to drink.  I try to get two quarts of water besides other drinks.  I need plenty of fluids for my system to work.

Tomorrow is PV day.



Progress on Dukan Diet

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I have a few things to report.  First I bought a new scale.  It is just like what  Sis has and what a difference.  But not in the weight but in seeing the scale.  I was never sure where that line was pointing to even after my eye surgery.  I knew I was under two hundred but now I can report a weight of 188 but expect that a load of fluid escaped.  Yesterday morning,  I thought I was 195 in my old scale.  My weight for testing the scale yesterday was 197.88 in the  middle of the day with shoes on.  No matter what happens I can see the weight on the new digital scale.

Secondly, I have a few things to say about recipes.  I have reworked my cookie recipe to put more sweeter in it and add cocoa.  So wonderful to do cookies for the week.  I made two double batches, cinnamon and chocolate.  So nice to start the day with cookies and coffee.  This is something I can live with long after I finish this thing.

I love the ease of frozen baked tiny meatballs that I made.  I had help in to dust and I needed to eat quickly and the meatballs did the job.  It was an experiment I did when I had two much meat for the size of the pan.  Quickly made meatballs while I waited for supper to cook.

I will post new recipes soon.  Today I will make Sunshine Casserole so I can eat lots of french toast with turkey bacon.  PP day today.  I like the idea Sis has for making the days of the week the same.  For example, Mon, Wed, Fri will be  always PV days and Sat, Sun, Tues, Thurs, will be PP days.   I will see what she comes up with.


Soy Sauce Substitute Recipe

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Nothing to do with Dukan diet but thought if you are missing soy sauce you may try this.  My sister dilutes hers with water 1:1.  I use Braggs.

Soy sauce substitute


2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
ds Black Pepper
ds Garlic Powder
3/4 c Water

In small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.

Dukan Diet Treat for Christmas Parties or Thanksgiving

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I just got off the phone with Sis and we were talking about going to cooking class and converting the recipes to fit our diet and eating style.  I then remembered this recipe for


Serves 8.


1 medium red or golden beet

3 Tbsp. whole milk yogurt  WE COULD USE GREEK NF YOGURT

1 tsp. minced fresh dill,

plus dill sprigs for garnish

1 tsp. very finely minced shallots

Kosher salt and freshly ground white pepper

1 Armenian or English (hothouse) cucumber


Preheat the oven to 400 degrees. Wrap the beet loosely in aluminum foil, sealing the package tightly. Bake until the beet is tender when pierced, about 1 hour. When cool enough to handle, peel the beet and cut it into very small, neat dice. You should have about 1/2 cup.

Place the diced beet in a small bowl and fold in the yogurt, minced dill and shallots. Season to taste with salt and white pepper. Chill well.

Peel the cucumber and cut into 1/2-inch-wide chunks. You should have about 2 dozen. Use a melon baller to scoop out the center of each chunk to make room for a filling, taking care not to pierce the bottom and to leave the sides about 1/4 inch thick. Set the cucumber cups on a serving tray and chill. Just before filling, season with salt and white pepper.

To serve, spoon 1 teaspoon of the beet mixture into each cucumber cup and garnish with a small sprig of dill. Serve immediately.

Enjoy with Cakebread Cellars sauvignon blanc or another young, dry white wine with good acidity.  Well I had to leave that sentence there so you would know the recipe came from their cookbook.

Read more:

My Neighborhood

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Madison County Courthouse in Huntsville Alabama

I love Lemon From Dukan web site

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Preparation:       10 minutes   Cooking:              20 minutes     Refrigeration:    3 hours

Serves 6 people



½ lb. of silken tofu

7 ounces of 0% fat Greek yogurt

2 ¼ cup of skim milk

1 ½ of gelatin powder

1 lemon (for lemon zest + juice of lemon)

4 tbsp. Stevia or Splenda

½ tsp. of cinnamon powder

1 tsp. of orange flower essence

  1. In a saucepan, mix in the skim milk, a lemon zest, orange flower essence and the cinnamon. Bring to a boil and let it sit for 20 minutes.
  2. In a blender, pour the silken tofu, sweetener, the Greek yogurt, lemon juice and the warm mix.
  3. Mix until well blended.
  4. Put the mix back into the saucepan on low heat and add the gelatin powder(previously diluted in 2 tbsp. of water) and beat with a whisk.
  5. Let the preparation cool down and pour it in ramequins and refrigerate for 3 hours

Looks good to bake ahead and freeze for Dukan Diet

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Edited: I just finished the last cookie.  It stays well in ice box and very good with coffee and lots of water.  I doubled recipe and did not need to oil my foil that I baked and wrapped them in. I am reworking the recipe but this is a high rating.

Rating 5 stars out of 5 stars.

Looks great to make three cookies and freeze.  One Tablespoon Oat bran each cookie. Or better make six and freeze four.

Crispy Cookie Recipe (Cruise + Consolidation + Stabilization)

Note- Watch Oat bran allotment in Attack + Cruise


3 Tablespoons oat bran

2 Tablespoons sweetener

(I’d use about 1/8 tsp. stevia or to taste)

1/2 teaspoon baking powder

3/4 teaspoon cinnamon (or pumpkin spice)

1 teaspoon Chobani vanilla yogurt (or plain if you can’t find vanilla Chobani)

1/2 egg white from 1 egg

3 drops vanilla essence


Preheat oven to 180 degrees C (or 350 degrees F)

Place all ingredients into a bowl and mix thoroughly with a spoon. It should not be too runny.

Spoon out 2 – 3 cookies onto a baking tray.

Bake for

12-15 minutes.

Eat hot for soft, let cool for crunchy.


I just put them in the oven.  I made double the recipe and it was easy to measure six cookies out.  I forgot to oil the pan.  I will report back.  Please note that is alot of cinnamon.  Use regular cinnamon, saigon type would be too strong.

Well 12 minutes later….This is not your momma’s Oatmeal cookie.Have to eat it slowly and drink alot of water or skim milk with it.  Best thing about it is this.  It is grab and go.  Good to have on hand for emergencies.  Be sure to foil the pan and the then when you store to cookies just wrap in the foil.  Needs all the cinnamon.

Walking around the Square

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My neighborhood, Big Spring Park

Dukan pizza recipe

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I lost the five pounds that I had gained.  Not from too much sodium, I have been keeping a close eye of it  and I have a have an average of under 1000 micrograms per day that includes the 200 I throw in for miscalculations.  I just retain water sometimes.

This recipe is too troublesome but since I love pizza I need to be able to have this available.  Yes folks, one whiff  of  of the stuff and I am a goner.  Did I tell you there is a pizza place in the park.


Egg 2

Oat bran 2 tablespoons

Corn flour 1 tablespoon

Baking powder 1 teaspoon

Yoghurt 2 tablespoons

Cherry Tomatoes 4

Babybel light 1  ( I would use veggie smoked provolone)

Chicken breast 100g (pre-cooked)

Cheese1 teaspoon (grated) (or veggie parm)

Put the eggs, yoghurt, oat bran, cornflour, baking powder, half of the chicken pieces and spices into a bowl for mixing.

In the meanwhile put the other half of the chicken pieces on a non stick (big – it will allow the ‘pizza’ to be nice and flat) pan to let them crisp a bit.

Mix all the ingredients in the bowl and pour it out onto the pan, covering the chicken. Put a lid on the pan and let the mix crisp a bit at the bottom.

When the bottom is done, an the top still a bit liquid, on top, put tomatoes cut into pieces, thinly sliced babybel cheese, sprinkle with grated hard cheese and sesame seeds. All of that needs to be put under a grill (I just put the pan under the grill, with the handle sticking out, so there is no worry that the liquid top will spill) and just watch it get nice and brown on top. There isn’t a lot of cheese, but enough to give a fab aroma and crispiness on top.

Wednesday totals Dive on Dukan

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Still no weight loss.  I like my fitness pal.  I double check everything this way.  Found out that my measured water was off.  Jar contained 24 ounces not 32.  I have been drinking more than this.  But I have been counting it as 64 ounces instead of 48 ounces.  I stand in the kitchen and drink my counted water.  My goal is 64 ounces of counted cold H2O.  Thanks Sis for your advice.  Yes I am measuring.  I will continue to work on this.

Today is PV day.

Calories 863  Too low my goal is 1000 to 1250.

fat  10    On target for min. amt.  For calorie counting 42 is ok.

protien 135   For a calorie diet count 47 is the limit.  More than 3 times the “limit”.

sodium  947  Just fine. Could be off .

carbs 54    Reg diet  175.


Breakfast was my favorite.


2 tablespoons of Oat Bran

Water to plumb up.  Start with 1/4 cup  You add as needed.

1/2 to 1 cup of skim milk

One egg beaten

sweet to taste

On stove add water and bran. Heat to simmer and turn off.  Wait a few mins and add more water and turn stove on to repeat to absorb more water.  Add skim milk and reheat till simmers,  Add hot to beaten egg off stove and sweetener.  Serve hot or cold.

Off to eat some greens with tomatoes, cuke,  shaved ham and what ever.

Interesting, what  will “My Fitness Pal” do with these number?