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Dukan Friendly Oat Bran Cookie Recipe

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RECIPE

DUKAN OAT BRAN COOKIE ALABAMA

Oven 350 degrees F

Ingredients:

6 Tablespoons oat bran

2 Tablespoons sweetener  ( I use Splenda type sweetener)

1/2 to one teaspoon of cinnamon

1 to 1/2 teaspoon baking powder

2 teaspoons Greek yogurt Fat Free

2 or 3 medium egg whites

(Black strap molasses 2-4 drops  Optional)

Mix dry ingredients together.  Mix egg whites ( I froth them first) and yogurt. (I dip small fork tines into the molasses – just barely touch it.)

Combine dry and wet ingredients. If too much liquid let stand a few minutes or add one tablespoon of oat bran.

Spoon out 6 cookies (or 7 if you added more oat bran) on a cookie sheet that is  covered with silpat or foil.

Bake 350

Toaster oven  bake 15 to 20 minutes or until golden brown.

Conventional oven bake 12 to 14 minutes or golden brown.

Using My Fitness Pal ,  here are the calories, fat, protein, sodium, carbs and fiber.  See bottom for the symbols..

Egg White –  2 Egg White 34 0 8 0 0 0
Oat Bran, Dry 6 tbsp 135 3 6 0 24 6
Kirkland – Costco – Greek Yogurt (Non Fat), 34.05 g 21 0 4 14 2 0
Rumford – Aluminum-Free Double Acting Baking Powder, 0.5 tsp. 0 0 0 220 0 0
Generic – Splenda – Granulated (With Carb Count), 6 tsp (same as 1g or 1 packet) 9 0 0 0 6 0
Symbols  c  f  p  s  c  f

Each cookie has 33 calories, 1 g of fat, 3 g protein, 39 mg sodium, 5 g carbs. 1 g fiber approximately.

Total: 199 3 18 234 32 6
Per Serving: 33 1 3 39 5 1

Sis adds 1 teaspoon of dutch cocoa.

I urge you to try different flavorings.  Thank you all dukaners for the original recipe.

Day 5 Dukan diet Restart French chef is what I need – send cook and maid home.

Posted on

July 29, 2012  Day 5  Protein and Vegetable day

Current weight  186.7

Daily loss:    l lb      Yes I gained it yesterday and it is true.( Things come out in the ‘awash’.

Total loss:    10.7

I have got to check on Protein counts but thank you Sandi.  I did not get to do much today.  My boiled egg was squashed when I sat on it today.  Grabbing on the run does not work.

I will repeat a PV day tomorrow since I did not do well on veggies.

One T Oat bran cookie with black coffee. .

One custard with oats 1 T

1/2 hamburger from yesterday( I forgot I did not eat)

Two fists (size) of steak with mushrooms and onions, 6 grape tomato, a bit of meat saved for tomorrow

Nice bowl of Greek yogurt one cup 20 g protein

Hope to get a cookie in tonite

Able to buy turkey bacon, eggs expensive due to drought but snagged some for soy eggs. 

 

Posted on

July 28, 2012  Day 4 PP DAY

Current weight  187.7

Daily loss:    gain .8

Total loss:   9.7

Wt to go:  33.7

I am surprised. I thought I would have gained 5 lbs.  I really want a French cook to have things ready for me.  Other than hard-boiled eggs, everything is difficult.  I like to scatter my oat bran, so cookies a problem.  Yesterday, I bought sardines in water.  I do not know if I like them.

And where is the French cook?????

Food for the day

Bran cookie one T oat bran with coffee black

Custard with one T oat bran

2 Hamburger with onion slice sugar-free ketchup

Another custard with oats

Yogurt Greek FF  1 1/2 cups

Sorry this is late. Went shopping with a friend and it was hot.   I fell asleep and the short of it did not wake till 14 hours later.  I am very heat intolerant.

DAY 3 Dukan Diet Restart 10.5 in three days ??

Posted on

Daily loss:    4.8 lbs

Current weight:    186.9 lbs

Total loss:    10.5 lb

Wt to lose:    32.5 lb

The first time I did Dukan diet,  it was almost 2 weeks before I saw any loss.  So why do I see on restart 10.5 lbs wt loss,  one year minus 8 days later??  Most important I will not fool myself into thinking  “Wow” one quarter the way there.

First everyone is different.  I learned, after weighing every day last year for 90 plus days, I have a pattern of weight loss.  I could go 2 weeks without any loss and then it would be a few days of lots of great progress and then nothing, no loss and even some gain.  My pattern.

I am doing great if I lose 6 to 8 lbs a month.  That is the bottom line.  It does not work out faster than that.

But still 10.5 pounds in 3 days.  This year I started cold.  Last year I was on a 1200 calorie a day diet before Dukan and that influenced my body. ( It was hard to give up peaches, blueberries, and mostly dry creamer for my coffee.)

I never cheated.  I recorded what I ate to help me stay accountable.  And I will do the same this year.

I will miss the support of my sister who started Dukan a month before I did last year.  We could diet together  a thousand miles apart.  My diet buddy.  Sis is in Ireland this summer, studying Irish this summer.  Eating Irish cooking of her ‘House Mom’ who sounds like a good cook who serves healthy food the old fashion way.

I still have her support thru her recipes and advice.  I just need to read last year’s blog.
Also a great support was my friend Sandi who I found on the internet. I was so discouraged with 20 and 30 year olds, complaining how hard it was to give up the beer or what ever.  How hard and what a struggle.  Wanting to be 110 when their healthy weight is 124.
Dear Sandi was found !!!  Someone who had some life experience.  Someone managing to be on dukan with a hot plate only.  Living in Dubai and later China who had little access our abundant American market.  Never complaining, cleverly sourcing out things like fat free yogurt and other things.  She had to lose more than a few vanity pounds to lose also.  Sandi has reached her goal and is doing the diet to its completion.  Blogging faithfully every day.  Winning awards for it as well.  Here she is http://flamidwyfe.wordpress.com/2011/08/19/i-can-dukan/

or Just google:  Flamidwyfe dukan

My meals                                                                                                          All  coffee black.

Coffee with dukan cookies (about 1/2 tablespoon of oat bran) 7 am and repeated at 3 pm.

Coffee with Oat Bran in custard.  One egg, one T Oat Bran.

2 cups of frozen defrosted vegetables with apple cider and splenda.

2 cup of shredded green curly cabbage with 2 slices of Canadian bacon one kosher hot dog (97%FF)

Lean beef size of tight fist ‘fried’ with ,one teasp bourbon, spry of olive oil, spring onion.

2 cookies to get the curly cabbage taste out of my mouth. ( 1/2 T Oat bran)

Lessons learned:   Wine, booze, still does not help the taste of beef, better save till off dukan.   Curly green cabbage does not cook down.  It is very tough and bitter tasting.  Buy regular green cabbage.
Call for recipes:  cooked cabbage. ( I love it but no fat please and no fruit.)

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 http://www.diabetesdaily.com/forum/recipes/22428-cranberry-sauce-splenda-diabetes-daily-recipes, and it was posted by D.D. Robot.

http://livingwithtype1diabetes.wordpress.com/2008/11/24/cranberry-sauce-made-w-splenda-for-thanksgiving-diabetics/

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
Vanilla
Sweetener
Cinnamon

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.

Dukan Diet More on Diet Soda Sis’s Ginger Fish Recipe

Day 85         PP         172.5                October 25, 2011

Daily Loss:  No Loss    No Gain
Total Loss:     33.5   lbs
Wt. to go:      18.5    lbs

Breakfast:     Bran in custard, coffee

Snack:     Yogurt, Pork and onions (leftovers)

Lunch:     Tofu fries, Bran in custard

Dinner:     Hamburger (2 ounces) with onion, Chicken tender in gingerale with onions.  Yogurt

On October 23, 2011, this blog talked about diet soda and the rules (you can drink diet soda) and recommendations (limit diet soda to one a day).  I was a bit floored since I was under the impression that Dr Dukan said was an advocate of diet soda.  Remember I went out to and bought a case of diet soda.  (I rarely drink soda.)

I went back to reread the section where he talks about diet soda, (page 34 in The Dukan Diet USA version).  Basically he states diet sodas are great “allies” when no more than one calorie per glass. He discusses diet sodas in three paragraphs.  He never gives any indications we should limit diet sodas, I suggest you read the October 23 entry of this blog and Dr Dukan’s writings on diet soda so you can decide for yourself.

Looking for different tastes on pure protein day?  My sister raves on about her fish cooked in ginger sauce.  I finally tried it and yes it is very good.  Now I can eat frozen fish.  The dish can be adapted to a fry pan.

Sis’s Ginger Fish

1 fillet of fish like tilapia

1/3 cup Diet gingerale

Freshly finely grated ginger to taste (I use ½ to 1 teaspoon)

Soy sauce small dash

Black pepper to taste

Set oven 350/185.  Grate ginger into gingerale and allow to sit for 15 minutes or so.   Place fish in baking dish that will allow the fish to be almost covering the fish somewhat.  Drain gingerale mixture, discarding the grated ginger.  Add soy sauce to gingerale and pour over fish. Add black pepper to taste.  Bake until fish is cooked, using the 12 to 15 minutes per inch rule.  Yes, it is  Pure Protein recipe.

Dukan Diet 84 days Cruise Recipe Oat Bran in Custard

Day 84          PP          172.5                  October 24, 2011

Daily Loss:   Gain .5 lbs
Total Loss:        33.5
Wt. to go:          18.5

Breakfast:     Oats in custard, scrambled eggs and two pieces of crisp Jennie o.

Lunch:     Ginger fish leftover, one piece of pork.

Snack:     Yogurt

Supper:     French toast with Canadian bacon with caramel syrup

Snack:     Oats in custard

I must admit I had to check my list of Pure Protein Faves today when planning my daily foods.  I do tend to mix it around a bit.  I have two leftovers, fish and pork. Snacks are yogurt or frozen drinks.  I need to have options and plenty of choices.

Water requirement:  I have two-quart glass containers in the refrigerator at all times.  I also measure my glass containers to ensure I get my full amount. I stop counting after refilling them both once.  I do not include any other fluids in my water count.  And yes I have to force it down and sometimes flavor it (Sweet Leaf, Valencia Orange).  Sis and I concluded years ago that lots of water was the secret to successful dieting.   I make sure my water is ice-cold.  I filter my own water and do not drink from plastic bottles.  I also measure my glass containers to ensure I get my full amount.

If you have been reading my blog lately you know I start my day with this and it is my last snack of the day.  It is so filling, sweet, and rich.

 

Oats in Custard

½ cup of skim milk

1 Tablespoon of Oat bran

1 egg beaten

Splenda to taste.

Piece of vanilla bean  (opt)

On medium heat add oats, milk, and vanilla bean to sauce pan.  Heat to almost boil (do not burn) stirring frequently. Temper eggs by adding some hot oat mix to eggs while stirring eggs. Add rest of hot milk to eggs then return to pot stirring until it boils, stir constantly, it boils quickly..  Add splenda to taste and serve hot or cold.  Remove vanilla bean.

Dukan Diet No Gain No Worry ; Pumpkin Pie Try Gone Bad or Really Bland

Day 81        PV            173.5                                           October 21, 2011

Daily Loss:      No Loss No Gain
Total Loss:        32.8      Lbs.
Wt. to go:           19.5      Lbs.

Breakfast:     Crustless pumpkin pie with caramel syrup, 3 cookies  and coffee

Lunch:     One egg and one egg white scrambled

Supper:     Eggplant topped with turkey and tofu red gravy,  Oat bran in vanilla custard

Snack:     Maybe yogurt or icy drink or if I am hungry, Vicki’s Chocolate eggs with SF  Chocolate syrup

I do round off the last digit of my weight.  Today I am 173.3 which is rounded to 173.5.     Dealing with every 0.1 is too awful.  It does all averages out.

All I need is a 2 lbs. loss this week to reach my personal goal set in my first posts.  It is not bad to lose 1 lb per week  or 1.5 lbs.  It is the direction that counts.  Dr D says to expect a slowing down of weight loss the closer we are to our TW true weight.

When I was reviewing my posts to gather list of PP faves I realized how long I have been sick.  I think it is due to three things.  Not learning to say no to others.  Getting into situations that are bad for breathing.  Going out in current weather, cold and very windy.

I missed an important anniversary because I am just not thinking.  I feel like I let my daughter down.  Stupid me.  Stupid me.  I have not been keeping my weight totals correctly and  lbs loss lbs to go are all screwed up.  I did change the loss total.  I have more than 17 lbs to go.   I have to lose  19.5 lbs to reach TW.   Oh well.  I am going to add PP days if I have any weight gain or if I do not lose my 2 lbs per week.

PUMPKIN EXPERIMENT

I made crustless pumpkin pie last night.  The recipe was off the back of the can.  I have made crustless pie before but sugar adds more than just a sweet taste, so I reduced the milk from 12 ounces to 8 ounces. (added 4 Tablespoons to the milk to get it closer to canned milk).  I added an additional egg to make up for structure loss.  I will admit I added no salt and it needed about half the amount required.    It may be OK with some SF chocolate syrup.  I will continue to experiment.