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Dukan Friendly Oat Bran Cookie Recipe

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Oven 350 degrees F


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.


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 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.

Cruise Stall to End, How to will away a stall, Tofu Fries Recipe

Day 71, 72         PV      PP         178      October 11 &12, 2011

Daily Loss:  No gain No loss
Total Loss:  28.3 lbs
Wt. to go:    21.4 lbs

Breakfast:  1/2 crepe recipe

Snack:      Cup of Greek yogurt  Morning and again in afternoon

Lunch:     2 small hamburger patties with raw onion and vinegar with a glass of NF milk

Supper:     Pork tenderloin with onions and flavorings

When you think a stall is due to be over,  what can you do?  Since this stall is due to an illness and a nasty medication  I could only wait.  My wait is over and I will do two PP days to see if I can jump-start this weight swing to weight loss.  Reading Dr Dukan UK weekly chats at

I also have been reading the book from the beginning again.   Looking at the website, and Face Book  Dukan Us.

I have found a bunch of new recipes. and have been working on some.    I have heard about this recipe but could never find it.  It looks good because it is all protein.

Tofu Fries


1 package of firm tofu

1 egg

Seasonings of your choice (garlic, cayenne, paprika, chipotle, pepper)


1. Drain firm tofu  and slice French fry style.

2. Cover with paper towels and put a pan on the tofu for 30 to 45 minutes to squeeze out the water in the tofu.

3.  Wisk the egg and coat the tofu with the egg mixture.

4. Season with pepper, garlic, cayenne, or whatever you like (seeing how tofu takes on the flavors you add)

5. Lightly coat a cookie sheet and wipe it. Place tofu in the pan and bake at 375 for 15 minutes (or until toasted) then take out and flip over and bake for 10 minutes (or until golden brown) .

I want to give a shout out to Vicki C at .   Thank you for all your support.  I always read you when I think I can not stand another piece of chicken.  You are amazing in that you are almost  half way through this rebound period called consolidation.  You are doing well and you should give yourself a pat on the back.

And to Sandi at  who is travelling to all sorts of countries and does not have the benefit of a USA grocer with all the special things we have here.  I am always amazed in the ways you manage to stay on Dukan diet.  Yes, the boiled egg trick.  So simple and so wise.
Thank you Sandi and Vicki.




Day 70 Cruise to a Stall Steroid Hell and RECIPE Vanilla CREPE

Day      70               PP             178                       October 10, 2011

Daily Loss:    No gain No loss
Total Loss:    28.3 lbs
Wt. to go:      23.7 lbs

Well,  I feel like a stall since my weight swings back from 175 to 180.  Today it really is 178.  I am dealing with other side effects of the steroid withdrawal.  But that is very boring and all I know is what I can do.  Move ahead.

Yes, the day is 70 because I can not add correctly.  There is another miscalculation there.  I started this thing at 211 lbs  not 206 lbs.  But  It means I loss more pounds than it shows.  But the road ahead is unchanged.  I still have 23.7 pounds to go.

I am going to not worry so much about PP days.  I am going to include Vicki’s chocolate eggs on PP days.  (Tolerated item or not.)  The treat is too wonderful.  And I need a treat I can have on PP days.  This is my logic.  It is a lot of protein and protein low-fat, low-carb is the name of the game.  Just watch those carbs (dairy) and lots of protein.  The only protein I like well done is turkey bacon,  pork tenderloin and hard boil eggs.

I do know I love that oat bran and look forward to increasing it.

Twenty four pounds away.   I go to Florida December 17th and that is 68 days away or a little less than 10 weeks.  The best a person can expect on a diet is to lose two pounds a week.  That should be the bottom line.  If you are losing an average of 2 pounds a week you are losing at a normal rate.  Right now I am in a limbo.   A steroid hell.

Sis and I decided we were not going to try to match each other to PP or PV days.  We are going to celebrate in some fashion.  I asked her not to buy ice cream and she agreed.  We will choose a meal to indulge and eat out.  It may be our grouper sandwich or something like that.   Sis and I talked about grilling out at the state park.  (Since I am an apartment dweller I miss that so much.)  That will keep us in the protein and on the diet.  She is bringing her big kitchen aid and I will bring my ice cream maker.  Yes,  floating islands and custard ice cream ahead.  And we bring lots of SF flavorings.  We talked about ones we have not tried and I am going to do a big shipment this month.

I was looking for a treat to make and look at what I found.  A vanilla crepe recipe from Brittainy Chantel Cherry on DD Us facebook

Vanilla Crepe recipe
Take 1 TBS oat bran, 1 TBS sweetener, 1 TBS yogurt, 1 egg, and 1/2 teaspoon vanilla extract and mix together in a bowl.
Place in cake pan (spray the pan) and spread out thin. Bake at 350 degrees for 5 minutes. Take out and sprinkle a little sweetener on top and toss under the broiler for 2-3 minutes (watch closely) Omg sooo good! Make sure the corners crisp a little and get golden brown under the broiler 🙂

Kath’s variation:   Fry on top of stove.  Make double recipe using one egg and 3 tablespoons of egg white.  Add flavorings eg. cinnamon, cocoa with more splenda.  I use lots of sweetener.   I make small pancakes.  And eat slowly.  I think you could make and take with you.  Easier and more filling than the gallette.

This is very good.  Next time I will make on aluminum foil.  Addresses the sweetness and is void of tolerated except for vanilla which needs replacing so it can be a PP day delight.   Thank you Brittainy

Dukan Diet Style Pina Colada

Day 53   PP            Wt 175.7                September 23, 2011

Daily Loss:    0.4 lbs
Total Loss:  30.6 lbs
Wt. to go:    21.4 lbs

Breakfast:   Bran cookies and Coffee

Lunch:   Hamburger  (sweet and sour), glass of skim milk

Snack:   Pina Colada frozen milk shake

I loved my Pina Colada tasted so good and was so satisfying that I have to post the recipe. What a wonderful PP day treat.   If you make it differently or have changes, let me know.

Pina Colada Dukan Style

1 cup of fat-free milk

scant 1/4 cup fat-free powered milk

1-2 tablespoons of fat-free unflavored Greek yogurt

1/2 splenda packet or to taste

1 -2 tablespoons Pineapple  syrup flavoring sugar free  (I use DaVinci )

1-2 tablespoons Coconut  syrup flavoring sugar free  (I use Torani)

1-2 teaspoon Vanilla syrup flavoring sugar free

Combine in a blender.  The mixture needs to taste concentrated.   Add as much ice as possible until thick and close to ice cream.  Must eat very, very cold and icy to burn those extra calories.

Vicki’s Chocolate Eggs Dukan Diet Friendly

Day 49          Monday     Wt 177          September 19, 2011

Daily Loss:  4.3 lbs
Total Loss: 29.3 lbs
Wt. to go:   22.7 lbs

Breakfast  1 egg and 1/4 cup egg whites  1 slice Canadian bacon chopped up in scrambled eggs.

Snack  Coffee and 2 bran cookies

Lunch   2 Pork slices.

Supper   2 ounce hamburger and  glass of milk

Snack  Vicki’s chocolate eggs

No losses 4.3 lbs in one day.  I retain water despite staying with a strict low sodium diet  (800 to 1000 mg  day).  Can not go any lower.  I missed the thrill of midway but I dread having to see the up and down of the weight.  I will be up tomorrow.  Hazards of getting older.

I have been reading ahead and getting scared.  Pure protein day is going to be hard in the next phase.  When searching the net,  I came upon Vicki’s  Dukan blogging.

Ms Vicki has already met TW and is still blogging the days of consolidation.  One of her favorite things to eat is chocolate scrambled eggs.  She loves them.  No one else gave an opinion and so I thought I would try it.

The simplicity of this is wonderful.  Cheap. Very low carb (about 2 or 3 g).   I have changed it a bit but it will always be:

Vicki’s Chocolate  Scrambled Eggs

1/2 cup egg whites    (Do not use  Egg Beaters.)

1 Tbsp fat-free Greek Yogurt

4  Splenda packets  (I use a combo of splenda and stevia base sweeteners.)

1 1/2 tsp.  Hersey’s special dark  cocoa powder


1)  In a microwave-safe bowl,  mix the sweetener and cocoa powder. Then add yogurt and mix again. Finally, slowly whisk in the eggs.

2) No more whisking after this.

2) Microwave for 1 1/2 to 2 minutes checking frequently after 1 min.  Error on side of over done.  Serve hot or cold.

Directions for Sis. Combine dry ingredient then add wet.  Whisk well then leave alone.  Microwave 1 1/2 minutes. Drain off uncooked egg and serve with sf chocolate syrup.  Do Not Overcook  (It will turn to rubber).  See pictures below.

Mix dry cocoa and splenda

Add yogurt

Add egg whites and whisk well

Drain any uncooked egg if needed, serve hot or cold with sf chocolate. Looks better in real life.

I love this too.  Thank you  Vicki.

WOW Dukan Diet Loss Again.

Day 39     PV      Friday   182.6                     Friday September 9 2011

Daily Loss:  1 lb
Total Loss:  23.4  lbs
Wt. to go:  28.6  lbs

Loss 1 Pound.  Wow.  I was hoping to  be stable.  I knew I was retaining fluid because I checked my legs but forgot to last night.  I just did not feel well yesterday and last night.  I decided not to go to exercise today.  Too much coughing.

I am looking forward to being halfway there soon.  Clothes wise I have a difficult choice.  Clothes are too large, but when to buy clothes?  There are big sales due to the change of the season.   I can live with large clothes for a long time.  I have plenty.  I will save to spend at the Destin, Florida outlets at Christmas time.  I know that I need to slow down and enjoy what is here now.

I just need to follow the program one day at a time.  Today is PV and I know I must eat more veggies to avoid the side effects.  I got some veggie last night and after giving away the sweet potato and apple.  I have a mess of green beans.  (‘mess’ means enough to cook.)  The green beans I have are called rattlesnake beans (they have blackish stripe on the green bean).

Rattle beans note the dark lines

When the bean is fully mature and a bit dry I imagine that when you shake it the beans sound like a rattle snake.  But that is just a guess.  I am going to cook it southern style, a bit of onion, some bacon (turkey) and lots of time.

1/2 onion and 3 slices of turkey bacon.

Add water or chicken broth and then time to cook down.

Note how the rattlesnake lines are gone.  This was soooo good.

I still have brocoli salad with cheese and bacon.  I did parboil it (boil in tons of water and plunge in ice water).  I makes brocoli look bright green.  This is how it looks cooling off in ice water.

Brocoli looking very green

I even timed it but it is about cooked and  I wanted green with more crunch.  Pretty.

So I always plan more than I eat.  but here is the plan.

Breakfast:  2 cups of black coffee.  2 chocolate Dukan cookies.

Snack:  Ground lean hamburger about 4 ounces with sausage spices (fennel seed, Italian mix spices, greek oregano and red pepper) cooked with large tomatoe cubed.  Sprinkle of veggie cheese and slice of veggie cheese.  12 Ounces of skim milk.

Lunch:  String beans with bacon and onion, brocoli salad,  and 3 oz of  grilled steak.

Snack:   Nf Greek yogurt flavored with sf peach flavoring.

Supper:  More Hamburger as in the am snack with milk and some veggies.

Snack:  Nf Greek yogurt flavored with sf peach.