Dukan Diet Soup Recipes
For smooth creamy comfort food, soup is top of the list. If you are looking for Dukan soup recipes for your diet, keep reading for a couple of favorites here.
Although the attack phase is quite limited to pure proteins, herbs and seasonings - the cruise phase opens up some new food options with the addition of vegetables. There are some great low carb soup recipe ideas that are approved on the Dukan Diet.
Dukan Pumpkin Soup or Dukan Halloween Soup
250 grams or approximately 2 cups pumpkin flesh (cut into small cubes or pieces)
1 onion
2 cups skim milk (500 ml)
2 carrots
1 pinch of cinnamon
1 pinch of salt
Pepper
Cut the pumpkin into small squares. Peel the onion and carrots and cut into small slices. Add the vegetables to skim milk in a pot on the stovetop along with the pinch of cinnamon. Cook for about a half an hour until the pumpkin is smooth. Mix and heat again for about a half hour, adding water to desired consistency. Add salt and pepper to taste. Either eat with veggie chunks or put in a food processor or blender and blend to a creamy consistency. (Blending is recommended for a cream texture)
The Dukan Diet Recipe book also has several excellent recipes for tasty soups. There is a Fennel Soup, a Chicory and Smoked Chicken Soup, a Tangy Tomato Soup, Quick Gazpacho, and a Green Sorrel Soup Recipe. You can also create your own soup recipe using any of the cruise phase approved foods - basically anything from the Dukan 100 Safe Foods List.
Here is another soup recipe that is PV Dukan Cruise approved from the Dukan Diet cookbook.
Carrot, Fennel and Thyme Soup Soupe a la Carotte, Fenouil Et Thym
Serves 3
Prep time: 20 minutes
Cooking time: 25 minutes
12 oz. onions, diced
12 oz leeks, diced
2 garlic cloves, very finely chopped
1/4 tsp fennel seeds
1/2 tsp thyme
4 medium carrots, diced
1 fennel bulb, diced (plus fennel tops to garnish)
1 3/4 pints low sodium chicken stock
Salt and black pepper
Over medium heat, add oil to a frying pan and then wipe it clean with a paper towel. Gently fry the onion, leek, garlic, fennel seeds and thyme until the mixture smells aromatic. Add carrot and fennel and cook for a few more minutes. Add the stock and season with salt and pepper. Cook until the carrot and fennel are soft. If the stock goes down too much, add some water. When ready to serve, place a bit of chopped fennel top in each bowl of soup.
Don't hesitate to add your own recipe ideas using the approved ingredients, try spicy shrimp soup, use chicken, curry, and other flavorful ingredients to add flavor without fat and without carbs. Enjoy the Dukan Diet Soup Recipes and please add your own to the comments.
Showing posts with label Dukan Diet Recipes. Show all posts
Showing posts with label Dukan Diet Recipes. Show all posts
Tuesday, October 26, 2010
Friday, October 22, 2010
Dukan Diet Fish Recipes
Dukan Diet Fish Recipe - Attack Phase Approved
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
Thursday, October 21, 2010
Dukan Diet 28 Vegetables List
If you are looking for the Dukan Diet approved 28 Vegetables for your cruise phase, keep reading.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
- You must do a 25 minute walk every day - more is better but it is a requirement to walk 25 minutes each day. Consider it doctor's orders!
- You must drink one and a half litres of water each day minimum (48 ounces of water daily) - there are many reasons for this but know that it is crucial and just make sure you drink the required water during your diet.
- Oat Bran each day is also included in the diet. During the attack phase - one and a half tablespoons of oat bran each day is required.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
Friday, August 20, 2010
Dukan Diet Menu Ideas
What’s on the Dukan Diet Menu tonight?
If you are in the first phase of your Dukan Diet or the attack phase, you may be wondering what to make for dinner tonight. With the new French diet – the options appear to be fairly limited. How many recipes do you have for lean proteins? All you can eat is protein on the diet so you definitely have to get creative.
Do you have the Dukan Diet book? Dr. Dukan has recipes in the book but get ready because he is also releasing a Dukan Diet Recipe Book. The book releases September 16th in the U.K but currently doesn’t appear to have a U.S. release date.
I’d suggest watching ebay for people selling their copies once they arrive. The Dukan Diet recipe book is currently available for pre-order to the U.K. customers. Ebay is where I got my third in the “Millennium Trilogy” – “The Girl Who Kicked the Hornet’s Nest” before it was available in the U.S.
Anyway – if you are looking for creative ways to eat lean protein, there are plenty of good recipes on the Internet. You are able to eat lobster and shrimp and other delicious items and Dr. Dukan is adamant that you continue to enjoy food and enjoy life while on the Dukan Method.
Although you can’t have butter while on the Dukan Diet, you can use dairy that is non-fat or very low fat so you can make non-fat creamy sauces to go with your proteins. Try rich non-fat yogurt dips using herbs and spices. Try adding fresh dill or tarragon to your yogurt or quark as a dip for grilled shrimp or beef. Add a squeeze of lemon juice to the yogurt for extra flavor. Salt must be used sparingly so don’t overdo it on the salt.
Obviously scrambled egg whites with any choice of fine herbs are a great option any time. You could add lobster or shrimp to you omelet for loads of flavor, texture and protein.
Don’t overlook sashimi, and approved ingredient ceviches for high protein, low-fat recipes. Light and refreshing – fish is surprisingly satisfying!
If you need a Dukan Diet dessert – look no further than your egg whites. These desserts are best made with liquid egg white products that are pasteurized and safe without the worry of salmonella or other problems. Dr. Dukan offers a few egg dessert recipes like “Floating Island” but you can basically make the egg whites into a milkshake with any sugar free syrup or flavoring you want. Make sure the flavoring does not have fructose.
I recommend mixing pasteurized liquid egg whites in the blender with stevia vanilla packets or extract and ice for a frothy, sweet Dukan Vanilla shake. You can see the recipe for the stevia egg white shake Dukan Recipes. This is excellent to add to your Dukan Diet menu to have right before bed. It’s great to add that extra kick of lean protein to your body right before you go to sleep.
Just remember when planning your Dukan Diet menu that the attack phase doesn’t last forever. It is difficult to retrain your body at first as you are likely used to and possibly addicted to sugar and salt and chocolate and processed foods. The fewer of these that you have, the less attached to them you will be.
Try to mix your Dukan Diet menu up so that you don’t get bored with the offerings. Start with the Dukan Diet Book to get recipe ideas, check some of the super easy recipes on my website, create your own and share recipes you make with others. There are some great duken diet websites that have user recipe contributions that are great resources for your meals.
Is the Dukan diet better than the South Beach Diet? That is for you to decide. Different diets work better for different people. Both diets have proven to offer great results for those who stick with them. Which diet will you stick with? For more info about Dukan Diet - Fast Weight Loss, read my article about the benefits click here. Make your Dukan Diet Menu exciting and tasty so that you will continue and be in it for the long haul!
If you are in the first phase of your Dukan Diet or the attack phase, you may be wondering what to make for dinner tonight. With the new French diet – the options appear to be fairly limited. How many recipes do you have for lean proteins? All you can eat is protein on the diet so you definitely have to get creative.
Do you have the Dukan Diet book? Dr. Dukan has recipes in the book but get ready because he is also releasing a Dukan Diet Recipe Book. The book releases September 16th in the U.K but currently doesn’t appear to have a U.S. release date.
I’d suggest watching ebay for people selling their copies once they arrive. The Dukan Diet recipe book is currently available for pre-order to the U.K. customers. Ebay is where I got my third in the “Millennium Trilogy” – “The Girl Who Kicked the Hornet’s Nest” before it was available in the U.S.
Anyway – if you are looking for creative ways to eat lean protein, there are plenty of good recipes on the Internet. You are able to eat lobster and shrimp and other delicious items and Dr. Dukan is adamant that you continue to enjoy food and enjoy life while on the Dukan Method.
Although you can’t have butter while on the Dukan Diet, you can use dairy that is non-fat or very low fat so you can make non-fat creamy sauces to go with your proteins. Try rich non-fat yogurt dips using herbs and spices. Try adding fresh dill or tarragon to your yogurt or quark as a dip for grilled shrimp or beef. Add a squeeze of lemon juice to the yogurt for extra flavor. Salt must be used sparingly so don’t overdo it on the salt.
Obviously scrambled egg whites with any choice of fine herbs are a great option any time. You could add lobster or shrimp to you omelet for loads of flavor, texture and protein.
Don’t overlook sashimi, and approved ingredient ceviches for high protein, low-fat recipes. Light and refreshing – fish is surprisingly satisfying!
If you need a Dukan Diet dessert – look no further than your egg whites. These desserts are best made with liquid egg white products that are pasteurized and safe without the worry of salmonella or other problems. Dr. Dukan offers a few egg dessert recipes like “Floating Island” but you can basically make the egg whites into a milkshake with any sugar free syrup or flavoring you want. Make sure the flavoring does not have fructose.
I recommend mixing pasteurized liquid egg whites in the blender with stevia vanilla packets or extract and ice for a frothy, sweet Dukan Vanilla shake. You can see the recipe for the stevia egg white shake Dukan Recipes. This is excellent to add to your Dukan Diet menu to have right before bed. It’s great to add that extra kick of lean protein to your body right before you go to sleep.
Just remember when planning your Dukan Diet menu that the attack phase doesn’t last forever. It is difficult to retrain your body at first as you are likely used to and possibly addicted to sugar and salt and chocolate and processed foods. The fewer of these that you have, the less attached to them you will be.
Try to mix your Dukan Diet menu up so that you don’t get bored with the offerings. Start with the Dukan Diet Book to get recipe ideas, check some of the super easy recipes on my website, create your own and share recipes you make with others. There are some great duken diet websites that have user recipe contributions that are great resources for your meals.
Is the Dukan diet better than the South Beach Diet? That is for you to decide. Different diets work better for different people. Both diets have proven to offer great results for those who stick with them. Which diet will you stick with? For more info about Dukan Diet - Fast Weight Loss, read my article about the benefits click here. Make your Dukan Diet Menu exciting and tasty so that you will continue and be in it for the long haul!
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