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Monthly Archives: November 2011

Happy Dukan Cooking Close to Dukan Recipes Cranberry sauce

November 21. 2011

If you must have cranberries here is one recipe.  Enjoy.

Cranberry Sauce made w Splenda for Thanksgiving loving diabetics!

November 24, 2008 by Michelle

Cranberry sauce is very important to a Thanksgiving meal for me! Having diabetes, I searched for a low sugar/low carb recipe and I found the following!

1 teaspoon cornstarch
1 cup Splenda  or 24 packets.
1/2 cup water
3 cups fresh or frozen cranberries
1 Tbs orange peel grated
1 tsp fresh grated ginger

Combine cornstarch, Splenda and water in a medium saucepan, stirring until Splenda and cornstarch dissolve. Stir in cranberries, ginger and orange peel; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.

Serving Size: 1/4 cup cranberry sauce
Servings: 6
Carbohydrates per serving: 14g

Happy Thanksgiving!!!

I found this recipe while searching the internet for low carb Thanksgiving recipes. I found it at, and it was posted by D.D. Robot.


Dukan Happy Thanksgiving Colorful First Course Ideas and Recipes

November 17, 2011

Colorful Thanksgiving Dinner first course

I would serve additional items that you can easily ignore.  For me that would be nuts, olives, and raw veggies.  It is important for you to eat as many of the first course items as you want that are Dukan safe.  Missing are shrimp cocktails and stuffed eggs.  The meatballs and ginger chicken can be made ahead and frozen.  The bacon squares can to made a day or two ahead and then just arrange on a platter.  Cucumber cups add color and are crisp.  I was going for texture and color at an affordable price.

Perrier water

Crisp turkey bacon squares,  grape tomatoes

Zen balls

Turkey meat balls

Cucumber cups

Ginger Chicken

Thanksgiving needs to be yummy and colorful.  No white please.   The recipe for Zen balls is in the Dukan book( and on the Dukan facebook US  site).  Leave out the bran to save for the dressing.  Try to add color to the mix.  This can be done ahead.

Make tiny meatballs from ground turkey or chicken.  I add fried mince onions and peppers, an egg,  spices and herbs (sage, thyme, cracked fennel seeds, pepper, garlic powder). Bake in the oven and serve with a little bit of tomato sauce for color. This can be made ahead and frozen. Just  reheated to serve.

Stuffed Cucumber Cups  (make day before, finish quickly right before serving)

Serves 8.

1 medium red or golden beet*

3 Tbsp. Greek yogurt

1 tsp. finely minced fresh dill,

plus dill sprigs for garnish

1 tsp. very finely minced shallots

Salt and pepper

English (hothouse) cucumber

*(If you are unable to find a nice beet to roast use canned and roast to dry beet out a bit.  Use no foil. )

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.

*My notes:   I needed two beets to get ½ cup finely minced.  Use gloves to handle the beet.  Make the day before and it is easy for an early guests to fill cups.

Gingered chicken
Marinate chicken pieces (chicken tenders cut into bite size pieces) in SF gingerale with 3 Tablespoons of grated ginger and a dash of reduced sodium soy sauce up to 3 hours.  Bake in shallow pan 400 degrees F til cooked.  Serve with pan juices and minced parsley sprinkled on the top.  Do not forget toothpicks.

Make bacon crisp in the mirowave.  Cut into thirds or fourths before mirowaving between paper towels.  Serve with grape tomatoes.

Have a great Dukan holiday.

Consolidation Days Left 164 Custard Recipe

Day 107  November 15, 2011  Consolidation Days left   164   Wt 170.5    TW 154

Daily Loss: Same
Total Loss: 41 lbs
Wt. to go:   16 lbs

Busy, busy.  I am helping a friend with his move from Tennessee farm to suburbia in Huntsville, Alabama.  He has been in the hospital twice in the last month.  So it is slow going.  He has finally closed on the house deal and received his last truck load of belongings.  Old college professor is 78. 
Here at home I am trying to reorganize my kitchen and living room and it looks like a tornado in both rooms.  It says “stop and finish this or I will explode”.  I think it exploded.
Breakfast:     Homemade bread with 1 tablespoon of  peanut butter. Coffee with creamer.
Snack:     Oats in custard.
Lunch:     Oats in custard
Supper:     2 ounces hamburger patty, fried onions, ½ thinly sliced bread. Soymilk.
Snack:     Custard (see below), yogurt.
I stopped and tried this recipe.  No quick dish.  I forgot about heating the milk and never got the temp correct on the microwave.  I finally finished it at 30% oven power after 20 minutes at lower powers.  I aborted the bain marie and I finished without problems.  See if you do any better.  I would recommend add a few grains of salt. It lacked flavor.  I used vanilla soy milk since I am trying to avoid dairy.
By Lilianne Wallace posted on facebook.
“Imitation Old Fashioned Baked Egg Custard
(Save our precious Oat Bran for something else)

125 ml FF milk (4 oz) (Half a cup)
1 egg

You will need a cup and two dishes, a smallish one, shallow but deep enough to contain all the ingredients, (similar to a small pie plate or a small pyrex bowl) and a larger one to use as a bain marie in the microwave oven.

Beat egg, sweetener and vanilla together in the smaller dish
Microwave the milk in a cup just enough to make it warm (± 20 seconds)
Then slowly add the warm milk to the beaten egg mixture
Sprinkle a LITTLE cinnamon on top
Quarter fill the larger dish with very hot water
Very carefully place the smaller dish into the larger one (don’t burn yourself)
Microwave on Low for approx 10 minutes

It sets and tastes EXACTLY like Old Fashioned Baked Egg Custard! Comfort food de luxe.

If you can wait for it to cool down, eat it cold.
If you can’t wait for it to cool down, eat it warm.

Really quick, really easy, really does the trick!”

My stomach felt better today and wish I planned on eating more.  Since I have not felt like eating it has been hard.  I have thrown out food.

Consolidation days to go 165 Super Slaw Recipe

Day 106     November 14, 2011     Consolidation Days left  165      Wt  170.5     TW  154

Daily Loss: Same basically
Total Loss:  41 lbs
Wt. to go:    16 lbs.

Well, basically my problems with my stomach and water retention are due to my cardiac medication which I am not anxious to change.  All medications have side effects and the problems of changing to a more expensive one is time-consuming and physically unpleasant.  Now I must undergo more extensive tests “because it is time to”.   I do believe that this is good idea.  I promptly went to the store and bought the “Essential Pepin” (Jacques Pepin) and a bottle of cheap red wine.

Breakfast:      Homemade bread with extra fiber (bran), flax seeds, and molasses with peanut butter, coffee.

Lunch:      I forgot.

Dinner:      What I did not eat last night,  Chicken soup with veggies,  melted cheese on top.  My fruit, a glass of red wine.

Snack:     Oats in custard.

Recipe from Susan Leishman posted on Dukan US facebook site.

“This simple slaw is a staple in my diet. Makes a big batch and lasts for a week covered in the refrig. Good as a side dish with proteins or just a tangy snack when you want a little something between meals. I’ve never really measured the ingredients, so just adjust to your taste. If it’s too tangy, I add an extra pkg of Splenda right before serving.

Super Slaw

1 pkg shredded cabbage
1 pkg shredded broccoli slaw
1 cup or more of shredded carrots
3/4 cup apple cider vinegar
6 pkg splenda
1 Tb Lemon Garlic Pepper. The seasoning I use has salt, lemon rind, black pepper and garlic powder all combined in it. Otherwise you can just use salt, lemon pepper and garlic powder to taste.

Mix all together, cover and refrigerate overnight to allow flavors to blend.”

I use Lemon pepper seasoning where salt is not the first ingredient (Lawrys).  I use more splenda and Bragg’s apple cider vinegar.  Very good and does last.

Dukan with extra fiber

Day 105   November 13, 2011    Consolidation day 166 out of 180   wt 170  True wt 154

Daily Loss: still retaining water
Total Loss:  41 or 36
Wt. to go: 16

I adjusted my total weight loss to include the weight I lost before going on Dukan.  I must give myself credit for all the weight I lost during the summer and the fall.

My days are mostly all PV I have not done a PP day since I am still constipated and that takes priority over all things.  Have increased my fiber is the first rule.

My body is better but not back to normal.  My main diet consists of a lot of bran in custard. I add egg white to increase the protein.  But fiber is the main stead and I am currently soaking kidney beans as I type.  The bread is in the machine with flaxseeds and lots of wheat and oat bran.

Breakfast:     Oat bran in custard, coffee.

Lunch :     Chicken soup with melted cheese and kidney beans.

Supper: Chicken soup with melted cheese, kidney beans, sliced of bread.

Snacks:  Yogurt with one cup of berries, Oat bran in custard.  Metamucil.

I finally got an email from Dr Dukan. I had signed up for coaching on August 2, when I started the diet but they never got back in touch with me until this week.  I guess it saved me a lot of money.  I have not had access to any chat sessions since I posted about it.

Dukan Plus Fiber

Day 97           Consolidation Days left 175 out of 180    Weight  169,5          TW154

November 6, 2011

Daily Loss:     3lbs   water ect. loss
Total Loss:   35.5 lbs
Diet adjusted to add fiber by order of Physician

I already loss the weight 4 days ago , my body has been retaining the weight.

Breakfast:     ½ Ezekiel muffin, ½ tablespoon organic salt free peanut butter**, coffee with creamer**, Oats in Custard.

Snack:     Apple small*

Lunch late:     Chicken stew with green veggies, squash, 1 cup frozen berries* with 1 cup nf Greek yogurt

Supper:     Oats in Custard

Today Calories 866,  Protein 62 g, Fiber 17 g, According to My Fitness Pal at

I could not access the European Dukan chat or the forums from the US website. I used My fitness pal to analyze what I ate yesterday.

Calories 727, Carbs 23g, Fat 23g, Protein 58 grams (13 grams above daily requirement on 1200 cal. Diet), Cholesterol 403 mg (all from Dukan legal), Sodium 600 mg, Sugars 39g, Fiber 16 g (plus 5 g from psyllium)

How do people get 30 g of fiber?

*  Added for fiber

** Added because I wanted it


Dukan Days Modified to add fiber

Day 95&96      Consolidation Days left 175 out of 180          Weight 173             TW154

November 5, 2011

Daily Loss: Gain 3 lbs
Total Loss:        32lbs

Breakfast:   Ezekiel muffin ½, 1 Tablespoon or less peanut butter**,coffee.

Snack:  1 small apple, pink lady to be exact.

Very late Lunch: (or whatever) Small gingered fish recipe, ½ small sweet potato*, one tablespoon Oats in Custard.

Supper maybe:  Baked chicken, one tablespoon Oats in Custard,one tablespoon psyllium fiber.

Late in the day and still have not finished oats from late lunch (in the freezer getting cold).  Lots to report.  Friday I got my medication assessment from my pharmacist and she reported that none of my medications are causing this severe constipation.  My Doctor said to monitor my fiber and get as much as possible, continue my water intake and take laxatives. And take other meds as well along the same lines.  I did not think I reach the age where I had to take laxatives all the time but he says that is where my body is.  I will continue Dukan modified of course.  My Oat bran of course but I will work first on fiber intake.

In the meantime I found some comments on Dukan facebook page worthy of being repeated here.

“Dukan Diet – US

It is said that dairy can promote the production of mucus. You can cut back on it if you wish. Drink a lot of hot liquids and eat spicy foods (use cayenne wherever you can). Not sure if the dairy-mucus relationship is true. I had a bad cold last week and still ate yogurt with no added symptoms. Yogurt has good stuff for your gut (probiotics) which have been shown to be beneficial to your immune system. So yogurt can help you get better I think. If you are going to cut back, do so on everything but the FF plain Greek yogurt.”

This is for Vicki C, the chocolate lover.  Please excuse the ad.

“Dukan Diet – US The quality of our Cocoa Powder is FAR superior to Hershey’s. We source it from the rarest and most high end cacao – called Criollo and it is 100% Organic. Criollo is less bitter and astringent than other cocoas. What the fine Arabica bean is to coffee, the even finer and rarer Criollo bean is to chocolate. Criollo chocolate has a distinctly reddish colour, and an equally distinctive complex taste which can include flavours of caramel, nuts, vanilla and tobacco.   I do not think my taste buds are that refined.”

*  Added for fiber non Dukan

** Added because I want it, non Dukan

Dukan Diet Consolidation Day 3 I am Learning to Cope

Day 94      Consolidation Days left 177 out of 180           Weight  170         TW 154    November 3, 2011

Daily Loss:   Gain .05 lbs.
Total Loss:        35      lbs.

Breakfast:     Oats in custard, scrambled eggs, ¼ muffin, ½ teaspoon peanut butter.

Snack:  2 pieces of Jennie o bacon

Lunch: One apple.

Supper:  Roast chicken, creamed potatoes, one bite of corn dish, cheese dip and corn chips and too many desserts.  Salty celebration meal.

Not much of an appetite and retaining fluids. I chickened out and did not have prune juice bomb.

I went to a potluck tonight.  There was terrible food except for Costco chicken that I brought.  No control when it came to deserts.  End to a volunteer project we all worked on this summer.  I also brought the music (Frank Sinatra).  (I would have preferred Tina Turner.)  Next one will be a salad at my favorite restaurant.  I have been refusing their food for 94 days.  I think this was a learning situation.  I should have not gone.  What a waste of calories.

Thank you to Vicki C. ( for the best website where I can quickly look things up and find ideas.  Thank you sooo much.    Thank you for your support and inspiration ( Dukan diet on a hot plate in China) Sandi .   Thank you Miss little at  for all your help.

Congratulation to me for getting one link working.






Day 93 Cranky Dieter Looking for Relief

Day 93         Consolidation Days left 178 out of 180        Weight   169.5     TW154  November 2, 2011

Daily Loss:   Gain   0.5 lbs
Total Loss:   35.5 lbs

Breakfast:     Ezekiel English muffin, organic, unsalted  ½ Tablespoon peanut butter, coffee. Oats in custard .

Lunch:     7 slices of fried okra.   2 pieces of Jennie o

Snack:      1 cup of frozen sf berries in one Tablespoon of yogurt and ¼ cup soy milk.

Dinner:     Ginger fish, ½ small sweet potato, and cucumber salad.  Oats in custard.

Snack:    Prune juice hot,   M.O.M.

The Ezekiel English muffins are BIG.  A serving size is ½ but I did not know till later so I ate ¾ of one.  Very expensive.  I am looking forward to making my own bread.  I can put in lots of bran and flax-seed. I control the ingredients. To me, wheat bran tastes very bitter, I put orange juice in and there is no bitterness.

I am feeling better.  Less pain.   I had 2 spoonfuls of Bragg apple cider vinegar.  No big whoosh yet.  I had the pharmacist review my medications and supplements to help me figure out why I have so many problems with elimination.  I do remember an old trick that worked at times and it is called the bomb.  Mix Milk of Magnesia in hot prune juice.  I would never suggest anyone try this.

I do not have much of an appetite. But I did work hard on making a nice supper and it was good. All Dukan style.  The very small sweet potato was chosen because of the high fiber content and great color.   I forgot to buy apples but had freezer burn berries and that worked out well.

I do resent that I am always finding out more when he could have been clearer.  I have added natural psyllium fiber (thank you Miss C) due to constipation.  Now, now just today I find this on facebook.

Dukan Diet – US Hi Ali–Dr Dukan approved 1 teaspoon of flax seeds as a tolerated item for constipation.”

Too little, too late.

List of US tolerated items would be helpful.  Direction on when to use tolerated and when not to. Clear directions.  Simple clear directions.  Not information scattered all over the book and now hidden in facebook.  They should be running well monitored  forums.

How long has this been on the NY Times best seller list??

I finally got my internet bill resolved.  3 tedious weeks down from $197.38 to $19.95.  “ Oh lady this new service costs nothing extra. No installation charge, no hidden charges. “  Good old AT&T trying to make money by lying to old ladies.  Three weeks of my supervisor will call you. They were waiting for me to give up.

I am sorry my Dear friends.  I am cranky also. Forgive me.


Dukan Diet is Flexible Moving Ahead

Day  92          Consolidation Day 1        November 1, 2011

Daily Loss:   1 lb
Total Loss:  36lb

Days of phase 3 (Consolidation) 180    Days left 179      Weight today   169    TW  154

Date Diet  started August 2, 2011

Breakfast:     Coffee with creamer, Oats in custard.

Lunch:     2 pieces of string cheese, low fat.

Snack:     From Costco freebies (one pot sticker, one rice cracker, one teaspoon hummus.

Supper:     2 summer squashes Dukan style, 2 pieces of Jennie o bacon.  Custard with Oats.


Yesterday the thought of anything with milk in it made me ill.  I did not eat very much.   As you can see I am the leap the next phase.  I am feeling better today and was able to go to the store for soy milk and Ezekiel English muffins.  I make my own bread but it will be a few days.  I want to see how I tolerate wheat first.  I did grab some no salt organic peanut butter and some cheese.

Still no exercise but I was able to walk some.  Felt good.  My overall goal is to feel good at Christmas time.