Time To Give Up Sugar? Mentor Me Off Sugar Days 10 & 11

Still going! Which is quite surprising to me. Yesterday went well. I have been trying to get my taste buds to like tea without sugar. I’m not there yet but Laura is confident that one day I will be.

It hasn’t been completely no fun. I had a roast chicken for dinner and I still had champagne left over from my birthday which I drank in the evening. I still had some grapes left over and I had a few because I have an ability to throw out food. I know it breaks the diet for week two but it was three grapes. Well, that is what I am telling myself anyway.

Although I find the diet hard I am also quite enjoying it. I like to push myself and do hard things. My energy has returned, in fact, I seem to have more than ever. The headaches come and go but with less intensity.

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I have been eating a lot of vegetables which makes me feel healthier and I am sure there is an improvement in my skin and hair. The truth is; in the past years I have read a lot of books and articles about the dangers of sugar. But sugar tastes nice and is addictive and I never thought I would have the strength to get off it. I am shocked at how well I have been doing during the diet. I miss sugar, to be perfectly honest I might love sugar, but when something is bad for you, you need to find the strength to cut back. I am not saying I will never eat sugar again- that would actually be impossible- but I will always be vigilant and watch my sugar intake, even after this diet has finished.

There is great food out there that is actually good for you as the two pictures show. Vegetables do taste nice and can be cooked a variety of ways. Cheese and bread are great. Although I am getting sick of the latter.

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Sugar gets a lot of bad press. Yesterday’s Daily Mail had this blaring headline:

Is sugar an invisible killer? Even ‘safe’ levels of the sweet stuff could lead to an early death, scientists warn

Scary stuff indeed but read this article from NHS Direct before completely freaking out.

Another point to make is that we are in an obesity epidemic and the reason so many people are overweight is because of sugar. A calorie is not a calorie, sugar tends to covert quickly to fat and spikes your insulin levels. No wonder over three million people in the UK now have diabetes. Sugar has also recently been linked to a higher dementia risk.

Our diets are killing us and if we exercised the power of ‘no’ we would be living longer, healthier lives. I am going to be researching sugar and bringing you my findings along with recipes and my progress. Please add your own comments and any recipes below.

I have managed to do well until day 11 but I am not perfect. After a piece of devastating family news yesterday I had a cup of tea, two sugar. That along with the grapes means I could definitely be doing better, something I promise to do for the rest of the week. Wish me luck!

 

Time To Give Up Sugar? Mentor Me Off Sugar Day 8 & 9

get off sugar, no sugar diet, should i give up sugar, is sugar bad for you, the white stuff, is sugar evil,Yesterday was my birthday and before I agreed to do this programme I promised that my birthday would be a day off. Otherwise I was not sure I could agree. While I did ‘break’ the diet to a degree something else happened: healthy sugar habits.

In my phone call to Laura, my mentor me off sugar mentor, she looked over the questionnaire that all people who do the programme fill in. The questionnaire is lots of food questions so Laura can access weaknesses and what your eating habits are. We both realise I am not an emotional eater but that I tend to use drinks with sugar and caffeine in to boost my energy and get me through the day. I asked her about alcohol as, although I do not drink a lot in my personal life, my work life requires me to review alcohol and go to parties were cocktails flow freely. Laura says the programme is not overtly strict and alcohol is allowed, the sugar is generally burnt off, but to be careful with the affect of alcohol on blood sugar levels. Rose and sweet cocktails are out: dry white wine and red wine are in.

So back to my birthday: small gift cake (yes, really! What has happened to me? I could have had any cake and choose one about the size of my fist and give most of it to my other half), only white booze which is not sweet and two cups of tea. While this is diverting from the programme I am proud of myself. My birthday is usually a decadent blow out.

Birthday aside, now the real work begins. Week two and three are far stricter: no fruit except avocado, tomatoes, lime and lemon, no dark chocolate, no white bread, pasta or couscous. No fruit drinks either. Yikes.

It is scary but I have already decided to take this seriously. I am already slimmer and Laura says I am doing well. I feel like I have been through the worst of the detox and there is new opportunity to open up my culinary horizon. I saw a cake on my friends Facebook page and felt I was missing out, and then I just think about my health. I feel I have been abusing my body with large quantities of caffeine and sugar.

Last week I did better than I thought I would and this week I am determined to do even better. I will be posting some recipes and facts about sugar. I already feel better about my health and the future in general. It sounds like a strange thing to say but we live in a very convenient society. To flex your willpower and say no, even to things you really want, makes you feel powerful. You even think about the next obstacle to climb, the next thing to conquer. This is hard, but that makes it more worthwhile.

Avlaki Freshly Bottled Organic Olive Oil Review

olive oil, olive oil review, avlaki, organic, freshly bottled, unfiltered, extra virgin, greeceI love olive oil. I eat some pretty much everyday. Despite just how much olive oil is on the market, what is clear when you try lots of different brands is this: not all olive oil is created equal. And Avlaki, freshly bottled organic olive oil from Greece is certainly not your run-of-the-mill olive oil. It is unfiltered and unadulterated, and is bottled within weeks after the olives are picked at their peak condition.

I like to think I know good quality olive oil but I made sure I had a second opinion so their was no bias. We tested two different bottles of Avlaki Olive Oil. Here is our findings:

Avlaki New Season Single Estate Extra Virgin Unfiltered Avlaki Groves ‘Grassy & Fruity”.

The packaging is great, with a handwritten detail on the label. It even tells you who produced the oil. The oil is amazing. It is fresh and clean. It tastes expensive and delicious.

Avlaki New Season Single Estate Extra Virgin Unfiltered Agatheri Groves “Complex & Sophisticated”.

This is also brilliant quality. We both choose different favourites and then we switch at different times. There is a very slight peppery taste to this olive oil, while the other one tastes fresher, this one has more going on, more complex flavours working together. Sometime I prefer this one, and sometime the Avlaki Groves.

Result: World class olive oil. Get your hands on some.

Avlaki Freshly Bottled Olive Oil – from branch to bottle within weeks

Avlaki olive oil is exactly how Deborah MacMillan and Natalie Wheen believe an excellent olive oil should be. The olives are picked at the peak of condition, milled immediately and then the oil is bottled, unfiltered and unadulterated, as soon as possible – all within a few weeks.

Olive oil is the juice of the fruit: the fresher it is – the more taste, nutrients and health benefits it has. Avlaki oils come from two separate single estates. They each have a distinct flavour and finish, for people to enjoy with different foods. Most commercially available oils come from production that has been standing in tanks for many months – and more. This oil is a mix from various farms and locations, harvested throughout the season. It is filtered before processing and then blended to make a uniform product.

Avlaki oils are different – they have a freshness to them; full of grassy, fruity notes, with a peppery zest and are perfect ‘finishing’ oils for fine dishes. Drizzle on hot vegetables, soup, pasta, fish and salads. Or serve simply, just by themselves – with a good bread for dipping.

The Avlaki adventure…

Deborah and Natalie were simply buying a small place to escape from London stress: making olive oil was not something that they set out to do. Deborah is a painter and Natalie a writer and broadcaster on the arts and classical music. After buying their tiny piece of Greece – the small property is just above the sea on the Greek island, Lesvos – they discovered the repairs they had made to the little ruined house broke all of the planning regulations, due to a lack of land. Fortunately they could buy small parcels of land from their neighbours to add to the plot – all had sadly neglected olive trees growing. They applied their knowledge of British gardening practice to the trees – pruning, mulching, manuring – and also researched the latest information about olive farming from the internet. Avlaki Groves, the home fields, were the first to start producing a good crop in 2000 and a few years later Deborah and Natalie bought the mountain fields of Agatheri Groves, 5/600 metres above sea level. Having witnessed the questionable quality of traditional farming practice, they converted their fields to strictly organic farming (certified by Bio-Hellas) – also practising permaculture and encouraging bio-diversity. Avlaki’s fields are now full of wild flowers, insects, birds and all kinds of wildlife.


Why is Avlaki Olive Oil different?

Avlaki’s olives are only harvested in December, when the olives are a perfect mix of ripeness: green, turning to pink and black, all helping to create the lively Avlaki tastes. They are hand-picked, raked off the trees into soft nets and cleaned of any leaves and twigs and damaged fruit, before being taken to the mill immediately – in shallow crates to avoid bruising. Deborah and Natalie closely watch their olives through every stage of the process and the freshly milled oil is stored straight away in air-tight churns. Once the grove is completely picked and the oil tested by Bio-Hellas, Deborah and Natalie ensure that it is all bottled as fast as possible – every bottle is dated. All small olive farmers take home fresh oil for the family, straight from milling – the rest is left in the communal tanks at the mill to sell on after the end of the harvest. During this time the oil can become a featureless blend from different kinds of production; from high fields and low, spicy early pick and bland oily late pick – lacking any characterful taste and losing nutritional properties. The olive varietals used in the final oil, also make a difference – ‘Kolloví’ and ‘Andramytianni’ are particular to Lesvos and are the only olives used in Avlaki oils. These give the island a PGI (Protected Geographical Indication) from the EU, for their naturally golden oil – which has a light consistency and distinctive taste. It is well known in Greece: Avlaki now brings this excellent quality and fabulous tasting oil to the UK.

Deborah and Natalie were once amateurs trying their best to improve the land that they had acquired but have become passionate advocates of real olive oil and the difference between their fresh olive oil and many of the products on the shelves. Consumer education is vital, as Natalie explains; “The description ‘pure’ olive oil conveys an impression of purity but in fact this term is used to describe oil that is not considered fit for human consumption until it is pasteurised. This is just one misunderstanding and we hope that when people try our Avlaki oils they will be converted like us. They will understand the difference and why we feel that it is so important to treat the olives as naturally as we can, to really have the purest product possible.”

Stockists

UK: George Mewes Cheese – 106 Byres Road, Glasgow G12 8TB/ Papadeli – 84 Alma Road, Clifton, Bristol BS8 2DJ/ Pear Tree Deli – Half Moon Street, Sherborne, Dorset DT9 3LN/ Duke’s Deli – 22 Duke Street, Dartmouth, Devon, TQ6 9PZ/ Williams Fish Market and Food Hall – 3 Fountain Street, Nailsworth, Gloucestershire GL6 0BL/ Beetham Nurseries – Pool Darkin Lane, Beetham, Nr Milnthorpe, Cumbria LA7 7AP/ Drewtons Farm Shop – South Cave, Brough, E.Yorkshire HU15 2AG/ Much Ado Deli – 7 – 9 Stanley Court, Olney, MK46 5NH

Overseas: Anton & Anton – Oy, Helsinki, Finland

SRP: £18 – £20+ per 50cl bottle

Minimum trade order 12 bottles at £12 per 50cl bottle

£144 per case plus £10 delivery

Avlaki will include a pair of 100ml promotional bottles with each order

‘Taster’ Packs

Sets of 2 x 100ml marasca bottles (1 Avlaki oil and 1 Agatheri oil)

SRP: £10

Minimum trade order of 1 box: £72 (12 packs at £6 per pack)

How to Make the Perfect Roast Chicken Recipe

I love to make a good roast. Here’s my tips for lemon,  thyme roast chicken with vegetables and mozzarella

1.  Stuff the chicken with lemon and thyme. Peel a couple of garlic cloves and rub the chicken all over then chop them up very finroastely and sprinkle all over the chicken.

 

 

2. Now here’s the most important tip to a great roast chicken. Place the chicken upside down (breast facing down) in the the roasting tray. This will cause the juices from the bird to flow into the breast meat and will stop the meat drying out.

3. Prepare your vegetables. I like parsnips. Peel them and cut them lengthways creating two equal parts and repeat twice again until the parsnip is in eights. Then chop the pieces in half. This should give you nice thick parsnip strips. I also like to cook peppers and I prefer red to green as they are sweeter. Cut the top off the pepper and scoop out the inside. Then cut into thin strips.

4. For the potatoes. Peel them and cut them into reasonable sizes. The smaller you make them the easier they will be to cook. Put the potatoes in a pan and boil for ten minutes and add salt. Meanwhile add some fat to the roasting tin and let it heat up. Drain the potatoes with a colander and sprinkle with flour. Add the potatoes to the roasting tin along with the parsnips and leave to roast. (I add the peppers later so they don’t get over done and the peppers with about 35 minutes left)

5. 15 minutes before it is ready bring the roasting tray out. Turn the chicken over. At this point I recommend covering your chicken, parsnips and potatoes in honey. Add chopped cherry tomatoes and slices of mozzarella on top. Make sure to add enough mozzarella (two basic packs from sainsbury’s is about right, there’s no point using better quality buffalo mozzarella in this instance). Place back in the oven and roast for a further 15 minutes.

6. Finally remove chicken and vegetables from the oven and leave to rest. Pour flour and stock into the juices remaining in the roasting tray to create the gravy. Put on a very low heat for two minutes. Serve delicious chicken with vegetables and gravy!

roast2

Time To Give Up Sugar? Mentor Me Off Sugar Day Three

So yesterday was hard. The latter part anyway. I was okay until lunch times when, as I wrote yesterday,  I felt nausea and fainty and had a cup of tea. That made me feel better for a while and then for the rest of the day and night I had the most awful headache. Like someone had attacked me with a knife. My concentration was low and I felt lethargic. Because I cannot drink tea without sugar – frankly, I think it is one of the worst tastes in the world – I also have had minimal caffeine. This morning when I woke up I was so weak and dizzy I found it hard to get out of bed.

I felt optimistic until I went to the supermarket. Then just how much I was missing out on hit me. It was very hard and made my life seem less fun. What is wrong with biscuits and chocolate anyway? Later I watch a TV show and the characters are having a burger and coke. I realise it will be September until I can have a burger and coke again. I feel deprived. Which is silly in a world where a large portion of the population don’t have enough food or water.

Yet somehow in all of my silly sadness and yearning for another cup of tea comes a resolve: I will do this. At the moment my body is not liking it and neither am I, but I will do it. The jaffa cakes are still in the fridge, I have switched to camomile and spearmint tea and I have had a few pieces of fruit. On week one of the Mentor Me Off Sugar Programme you are allowed fruit but not on week two and three.

I have a delicious sea bass for supper and buy good wholemeal bread and cheese. I have the bread with some amazing olive oil I have been sent to review and realise there are other things in this world apart from sweet treats. Although if I just replace sugar with bread and cheese I will be fat in no time I do enjoy the treat.

Instead of deprivation I start to think about opportunity. The opportunity to rewire my body to a healthier me and the opportunity to eat new, different food. Even with my headache and my tiredness, I am excited and aware of all of the possibilities. Onwards.

Time To Give Up Sugar? Catherine Balavage Tries To Get Off The White Stuff

get off sugar, no sugar diet, should i give up sugar, is sugar bad for you, the white stuff, is sugar evil, It is not like I have a problem. I just like it. A lot, in fact so much I could never give it up, which is precisely why I am doing so. For an entire month. Well, nearly. My birthday is the 12th of August and I have allowed that as a cheat day, because, it’s my birthday and I only get one every year.

To be honest, I am being a bit unfair on myself. I am not addicted to sugar, and certainly not as much as other people seem to think. Nothing bores me more than people making a fuss that I take two sugar in my tea. It won’t kill me, really. I also occasionally drink coca cola, but, again, not as much as people think. I do like occasional sweet food and chocolate can be a serious weakness but I am more savoury than sweet.

But this is going to be hard. A month without sugary tea and coca cola and chocolate? Hellish. What will I drink? What will I eat? Exactly how grumpy am I going to be? A lot probably.

When I was growing up we were not allowed fizzy drinks, or McDonalds. My parents were strict and made sure we ate well. Something I am thankful for, However, I rebelled as I got older. I never went into a fast food restaurant until I was 14 and had a Burger King. McDonalds was something I thought was exotic. Unfortunately I have not kept up my parents good work. I struggle to get through the day without a cup of tea, in fact, I find it hard to start the tea off without tea and it tastes awful without sugar.

Thankfully I have Laura Thomas, founder of happysugarhabits.com, helping me on her Mentor Me Off Sugar programme; A 4-week course that helps people get rid of sugar cravings and rewire their eating habits. Today is day one and I will update daily. Laura has sent me a text to take it easy as it is day one and just avoid any nasty obvious sugary stuff. So I decide to have one cup of tea to start off the journey in a gentle way. I have just moved and I have a lot to do. I will need lots of energy and the sad thing is that I know the easiest and quickest way to do that is usually with sugar. This month will be very educational.  I am excited.

 

 

Mounting Evidence Against ‘Sneaky Sugar’ : 
The Negative Effect on Our Heart and Liver 

 

That sneaky, sweet substance in many people’s favourite treats can be downright dirty when it comes to playing with the heart and liver. Unfortunately, Britons love the stuff and consume, on average, 238 teaspoons of the substance each week, more than three times the average from 50 years ago. Now that’s a lot of sugar.

 

Broken down, table sugar is essentially composed of molecules of fructose and glucose. When too much fructose finds its way into the human body, it doesn’t break down and metabolise like other carbohydrates. Robert Lustig, professor of pediatric endocrinology at University of California, explained that what the body does instead is “turn excess fructose into liver fat. That starts a cascade of insulin resistance (insulin promotes sugar uptake from blood) which leads to chronic metabolic disease, including diabetes and heart disease.”

 

Researchers at The University of Texas Health Science Center at Houston (UTHealth) recently published a study in the Journal of the American Heart Association which showed a correlation between eating too much sugar and heart failure. The reason for this is a small molecule called glucose 6-phosphate (G6P). When too much of this sugar molecule accumulates, it causes changes to muscle proteins and also induces poor pump function, which can ultimately lead to heart failure.

 

Another study published in the American Journal of Clinical Nutrition illustrated that fructose can rapidly cause liver damage even if no weight is gained. During the study, researchers at the Wake Forest Baptist Medical Center tested animals who were fed a diet high in fructose to measure biomarkers of liver damage. The control group was fed a diet of complex carbohydrates and soy protein.

 

“What surprised us the most was how quickly the liver was affected and how extensive the damage was, especially without weight gain as a factor,” said Kylie Kavanagh, D.V.M., assistant professor of pathology-comparative medicine at Wake Forest Baptist and lead author of the study. “Six weeks in monkeys is roughly equivalent to three months in humans.”

 

Results indicated that, in the high-fructose group, intestinal bacteria was migrating to the liver more rapidly than the control group and causing damage. This was apparently due to the fact that fructose was causing the intestines to be less protective than normal and allowing bacteria to leak out a fairly high rate.

 

Laura Thomas, founder of happysugarhabits.com, commented, “Changing one’s sugar habits is truly about making a conscious choice to be healthier and live longer, and it seems like science is continually proving that point as it delves further into the chemistry and effects of sugar.”

 

Grilled Goat’s Cheese and Roasted Peppers on Corn Cakes Recipes

Grilled Goat’s Cheese and Roasted Peppers on Corn Cakes
Makes 3 loaded rice cakes

Create a wonderfully warm snack by topping your rice cakes with grilled goat’s cheese
and roasted red and yellow peppers. Just joyous!

 2 large red peppers
 2 large yellow peppers
 4 tbsp extra virgin
 olive oil
 200g soft goat’s cheese
 Salt and pepper
 3 Kallo Corn Cakes

Place your cored and deseeded peppers in a roasting dish, cover generously with olive
oil and roast for 20 minutes.

Cut the goat’s cheese into rounds and place under a moderate grill for 2 to 3 minutes.
Layer onto your rice cake, before seasoning with salt and pepper and another drizzle of
olive oil.

Great Summer Recipes To Get You Into Shape

 

Bikini Friendly Recipes For The Summer Season

 

We love food at Frost Magazine. We love it so much that no diet in which you need to deprive yourself will work for us. That is why these recipes caught our eye. Great food you can eat while being healthy and losing weight? Yes please.

There is no denying that the British love a good old fashioned barbecue! So with body conscious Brits preparing to don their bikinis and swim shorts this summer Dr Dukan has answered our dieting prayers.

 

This easy menu, boasting a delicious range of sides, mains and desserts, means you can indulge in all of your summer favourites whilst losing those extra inches fast!

recipes, recipe, summer, diet, dukan, dr dukan, lose weight, health,

Spicy Chicken Kebabs

spicy chicken kebabs, kebabs, diet, recipe, recipes, how to make

Serves: 5

Preparation time: 30 minutes (plus 2-3 hours marinating)

Cooking time: 10 minutes

Ingredients:

25 small wooden kebab sticks

1kg (2lb 4oz) chicken breasts, cut into cubes

250ml (9fl oz) fat-free natural yoghurt

1 tsp chilli powder

1 tsp ground tumeric

1 tsp ground cumin

1 tsp ground coriander

1 tsp grated ginger

1 garlic clove, crushed

 

Prepare the marinade with the yoghurt and all the spices, ginger and garlic. Thread the chicken pieces on to the kebab sticks and place them in a dish, covering them completely with the marinade.

Leave to marinate in the fridge for several hours or overnight. Place the kebabs on the barbeque andcook for 8-10 minutes until the meat is browned and tender.     

Asian Style Beef Skewers

asian food, beef, skewers, diet, food, recipe

Serves: 4

Preparation time: 20 minutes
4 thin-cut sirloin steaks or minute steaks, trimmed of any fat and each cutinto 3 long strips
100ml of soy sauce
1 tbsp of sweetener
1 tbsp sesame seeds (tolerated)

For the salad:

1 tsp white wine vinegar
1 tsp light soy sauce
1 cucumber, cut into small chunks

3 spring onions, sliced

1Ž2 red chilli, deseeded and finely chopped
Handful coriander leaves, chopped

Heat grill to high. In a bowl, mix the steak strips with the soy sauce and sesame seeds. Thread onto 12 skewers, then grill for 12 minutes, turning halfway through, until golden and sticky.

 

For the salad, mix the vinegar and soy together, then toss with the cucumber, spring onions, chilli and coriander. Serve with the beef skewers.

 

 

Dukan Burger

dukan burger, healthy burger, diet, food, recipe,

Serves : 2

Preperation: 10 minutes, cook 10 minutes (or more according to taste)

Ingredients

3 tbsp oat bran

4 tbsp low fat fromage frais

2 eggs

2 tsp baking powder

2 low fat beef burgers (5% fat)

2 sliced onions

2 red onions sliced

2  gherkins

Tsp Dijon mustard

Dukan ketchup and Dukan mayonnaise

Mix half of the oat bran, egg, half of fromage frais and half baking soda. Pour in a circle mould and cook it in the micro wave for 4 minutes. Remove the bread and slice it in to pieces. Repeat the operation a second time to make another bread.  You can toast if you wish.

Cook the onion in a nonstick frying pan with a bit of water and then cook your burgers.  On one slice of the bread spread some mustard and then Dukan ketchup and mayonnaise according to your taste and then add your burger. Add the sliced onion and gherkin.

 

 

Tzatziki

Tzatziki, Dr Dukan

1 serving

Preparation time: 10 minutes (plus refrigeration time)

No cooking required

 

Ingredients:

1/2 cucumber

Sea salt

1 garlic clove, finely chopped

150g (51Ž2oz) fat-free natural yoghurt

Peel and deseed the cucumber, chop it up very finely, then sprinkle a generous pinch of sea salt over it and leave for a few minutes to extract any juices.  Then mix together all the ingredients and refrigerate for several hours. Serve very cold.

 

 

 

 

Dukan Coleslaw

coleslaw, , recipe, recipes, Dr Dukan

Serves: 4

Preparation time: 20 minutes
4 tbsp Dukan mayonnaise
4 tsp red wine vinegar
1 tsp of linseeds, toasted
1Ž2 white cabbage, shredded
4 carrots , peeled and shredded
1 red onion, halved and thinly sliced

Mix the mayonnaise, vinegar and fennel seeds and season really well. Toss with all the vegetables and leave for 20 minutes. Toss again before serving.

 

And finally, don’t miss out on those additional extras which always seem to find their way in to any BBQ spread – do away with fatty crisps and indulge in Dr Dukan’s vegetable snacks or simply replace with salted oat bran biscuits!

 


Please see Dr Dukan’s desserts selection below:


 

 

Iced Lemon Mousse

dessert, Iced Lemon Mousse, how to make mousse, recipe, recipes, diet, healthy, Dukan

Serves: 2-3

Preparation time: 10 minutes (plus freezing time)

No cooking required

 

Ingredients:

4 egg whites

500g (1bl 2oz) virtually fat-free fromage frais

Zest of 1 lemon

Juice of 5 lemons

 

Beat the egg whites until stiff. Whisk the fromage frais and carefully mix together with the lemon zest, lemon juice and egg whites.  Place the mousse in a dish and freeze until it has set firm.

 

Chocolate and Cinnamon Ice Cream

Chocolate and Cinnamon Ice Cream, how to make ice cream, ice cream recipe, diet, healthy

Serves: 6

Preparation : 5 minutes – Refrigeration time : 2 hrs

 

Ingredients:

500ml low fat fromage frais

1 fresh vanilla bean pod or two drops of Dukan vanilla flavouring

4 tbsp of 1% Dukan cocoa powder

5 to 7 tbsp of sweetener according to taste

1 tbs of powdered cinnamon

 

Mix all the ingredientstogether and pour into an icecream tub then pop into the freezer. Freeze for one hour and then remove, stir well and put back in freezer for a final hour. It’s ready! Can be kept two days in the freezer.

 

 

Strawberry Milkshake

 milk shake, how to make a milk shake, recipe, diet, healthy, dukan

Serves 2

Preparation Time: 5 minutes

Ingredients:

·      50 ml skimmed milk

·      50 ml low fat fromage frais or low fat greek yogurt

·      1 or two drops of Dukan Strawberry flavouring

·      A few ice cubes

Mix all the ingredients in a blender and serve with a straw.

 

 

 

Vanilla Lollipops

Vanilla Lollipops, dessert, recipe, reciipes

Serves: 4

Preparation: 10 minutes; Freezing time: overnight

 

Ingredients:

2 teaspoons vanilla flavouring

300g fat-free fromage frais

4 Canderel vanilla sticks

 

Have ready four plastic lollipop moulds with sticks. Stir the vanilla flavouring in to the fromage frais. Add the sweetener and beat the mixture using an electric whisk. Fill the lollipop moulds and freeze overnight. Enjoy them the following day!