Tag Archives: dukan

Great Summer Recipes To Get You Into Shape

Posted on by

 

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!

 

WAIST-WHITTLING SUMMER SAVERS

Posted on by


With the summer sun – and that longed-for beach break – now tantalisingly close at hand, our thoughts are turning to shedding the cosy winter layers and honing what’s been hiding underneath.

But if achieving that fabulous bikini body means losing a few extra pounds, it’s a relief to know even the smallest of changes can make a massive difference to your shrinking waistline.  Nutritionists agree that despite the popularity of diets such as the Dukan, Atkins and GI, the only path to long-term weight loss is to adjust diet and lifestyle to ensure you eat fewer calories than your body uses.

Clare Grace, research dietician at the Queen Mary University of London reports: “Weight gain occurs when the number of calories eaten is greater than the number used by the body.” In fact, to gain, and therefore lose 1lb in weight, you’ll need to eat – or avoid – an extra 3,500 calories.

Sounds like a challenge, but it needn’t be.  Cutting back or burning off an extra 100 calories a day could help you lose 10lb a year, so just a couple of changes to your daily diet could see you beach-ready and bikini fit in time for the summer!

Five easy calorie crunchers

1.    Oranges and lemons – It makes for a refreshing start to the day, but that glass of orange juice packs a calorific punch with around 110kcals for a 250ml glass. Shave 100 calories from your morning tipple by replacing orange juice with a blend of PLj Lemon Juice and water (£2.29 for 500ml from Sainsbury’s and Waitrose).  At less than 7kcals per glass, it also delivers 75% of the RDA of vitamin C in every serving so makes good sense all round!

2.    Banish the biscuit tin – It probably comes as no surprise, but biscuits are crammed with calories – just two Hobnobs clock up a whopping 142kcals!  For a more nutritious snack with your cuppa, nibble on a kiwi fruit and a Satsuma.  At 14kcals and 18kcals a piece, you’ll be laughing all the way to a lower dress size.

3.    Keep things open – Providing the filling is relatively healthy, a good wholesome sandwich can make for a tasty, filling meal.  To save on the calorie content, think Scandinavian and opt for an ‘open sandwich’, using one slice of bread rather than two.  It’ll save you around 100kcals, and if substituted with a healthy side salad and fat-free dressing, will be just as satisfying!

4.    Season for the season – Rather than smothering steamed vegetables with lashings of butter, sprinkle them with lemon juice and fresh herbs for a delicate, fat-free and calorie-crushing flavour.

5.    Winning with wine – At the end of a long day, there’s nothing quite like an evening tipple.  Every 250ml glass of wine delivers 185kcals, so opting for a small glass (89kcals for 120ml) or better still, a gin and slimline tonic (56kcals for a single serving) will help you to continue the saving.

It’s not just about cutting calories from your daily diet though – you can also make a difference by moving more throughout the day to speed up your calorie burning potential.

Five easy calorie consumers

1.    Be a mean cleaner – Throw yourself into a 20-minute cleaning frenzy of vacuuming, scrubbing, mopping or tidying, should see you burn off around 100kcals.

2.    Go the extra mile – Walk a mile further than you normally would every day and you’ll clock up a 100kcal deficit.  Running the mile will burn the same – you’ll just complete the mile a little more quickly!

3.    Window shop – Take yourself off for a 40 minute shopping spree at lunchtime and burn 100kcals while you’re at it!

4.    Dig it – Digging and raking reap the biggest benefits in terms of calorie burning in the garden – just 15 minutes could see you 100kcals down.

5.    Ironing out – Work up a sweat with the ironing pile!  Just 25 minutes of enthusiastic ironing could see you burn 100kcals!

On A Diet? Pancakes The Dukan Way.

Posted on by

Pancake Power

On a diet? There’s no need to miss out this Shrove Tuesday or lose your resolve. Try Dr. Dukan’s Guilt-Free Galette!

If you’re watching your waistline this Pancake Day there’s no need to miss out. Dr Dukan –the man behind the plan– has created a revolutionary pancake recipe that’s fuss-free, fat-free and fast. Say hello to the Oat Bran Galette: it’s the modern day pancake that’s actually good for you!

Savoury or sweet, the Dukan Galette is a treat and a savvy solution to Shrove Tuesday. Dr. Dukan has developed a healthy pancake that can be eaten for breakfast, lunch or dinner… and not just on Pancake Day. Now that’s flipping marvellous!

Celebrate this year, with Dr Dukan’s “eat as much as you want” policy and an extensive list of over 100 approved foods to choose from. It’s the perfect way to shift those unwanted pounds without going hungry.

Oat Bran Galette Recipe
‘The Classic’
Serves 1
Ingredients
1.5 / 2 tbsp oat bran
1 egg white
1 tbsp quark
1 tbsp fromage frais

Top Tip! If you want a savoury Galette, try adding 175g of flaked tuna or smoked salmon to the beaten egg whites. For a sweet Galette, why not try adding almond extract or orange flower water. A simple store-cupboard solution!

For more information on the diet or to create your free personal weight-loss plan please visit www.dukandiet.co.uk