Tag Archives: oatbran

Dukan Pumpkin Bread Recipe


Something that’s been kicking around in my head this weekend…Pumpkin Bread (Dukan friendly of course!)┬áI made this Sunday night, kind of an experiment and I am really happy with the results…It is very flavoursome ­čÖé

Dukan Pumpkin Bread Recipe

Makes approx 12 slices

Suitable for Cruise PV

300g Butternut Pumpkin

9 level tbsp Oat Bran

9 level tbsp Wheat Bran

3 tsp Baking Powder

2 tsp Dried Oregano

2 tsp Dried Sage

75g Cottage Cheese

1/4 cup Skim Milk

2 Eggs, lightly beaten

Freshly Cracked Black Pepper

1. Pre-heat oven to 180 degrees Celcius.

2. Peel and cut the pumpkin. Steam until soft (I microwaved mine for 5 minutes with a little bit of water).

3. Mash the Pumpkin with a fork and allow to cool.

4. Place pumpkin in a large bowl and add all the other ingredients. Mix well until thoroughly combined.

5. Transfer mixture to a loaf pan. I used a silicone one so I didn’t need to grease it at all. Smooth flat with a spatula.

6. Bake for 45 minutes.

7. Allow to cool for a while in the loaf pan then transfer to a wire rack to cool…Or if you can’t wait, cut off a little slice right then and there!


  • I don’t know if this recipe would be suitable to freeze, I might give it a go with some pieces and see how they turn out.
  • The recipe has turned out moist, but I don’t mind it. I’m considering cutting off thin slices and rolling them flat, then baking for a little while to get some kind of cracker.



Vanilla Moist Cake Muffin Recipe


I originally got this recipe here, but thought I would post it up so you could all see and have a go at making them, please do…they are fantastic! I’ve made a couple of little changes to the recipe to suit what I have.
I’ve never made a cake mix in the blender before, this is such an easy recipe with not much washing up ­čÖé

Vanilla Moist Cake Muffins

Makes 6 Muffins

Suitable for Cruise Phase

  • 2 tbsp Wheat Bran
  • 4 tbsp Oat Bran
  • 6 tbsp Skim Milk Powder
  • 3 Egg Whites
  • 1 Whole Egg
  • 1 tub (175g) Fat Free Vanilla Yoghurt
  • 3 tbsp Sweetener (I use Splenda)
  • 1 tsp Baking Powder
  • 1tsp Vanilla Extract
  • Dash of Cinnamon

1. Pre-heat oven to 180 degrees Celcius. Line a texas muffin tin with large cupcake liners…this saved on cleaning up and since the muffins tend to stick, you don’t have to worry about using and fats to grease the tin.

2. Place Yoghurt, Egg White and Egg into a blender and give a quick whizz until it’s all combined.

3. Add all the other ingredients and whizz again until well combined…you might need to scrape the sides down with a spatula.

4. Pour evenly into the 6 muffin cups.

5. Bake for 25 minutes.

6. Let the muffins cool for a while in the tray, then transfer them to a wire rack if you have one.

7. Enjoy!

  • The tops get very brown, that’s ok, it doesn’t affect the taste.
  • The finished muffins don’t turn out huge in the end, more like regular size, because they sink when they come out of the oven.


Dukan Bread Update


So far I have been making my Microwave Dukan Bread with Extra Light Philadelphia Cream Cheese. This is a tolerated food (limited to 30g per day) and I feel I have been having it too frequently…..So this morning when making my bread I swapped it out for Cottage Cheese, and there was a VERY nice result. The bread was fluffier than it has been before, and it had a slightly cheesy flavour (something I have missed!) so if you were using it for a savoury purpose it would be great….Just thought you might like to know ­čÖé


Dukan Cereal Recipe


Have you been missing cereal in the mornings? This recipe really breaks things up a bit. This recipe was passed around the Dukan Facebook Forums, a friend Loraine shared it with me. If the credit belongs to you, please let me know ­čÖé edit: the recipe came from Mama Lifestyles Blog…thanks!

Dukan Cereal Recipe

Makes 1 serve

Suitable for Cruise Phase

2 tbsp Oat Bran

1 tbsp Wheat Bran

1/2-1 tbsp Artificial Sweetener

1 tsp Cocoa

1 Egg Yolk

A few drops of Vanilla Extract

1. Pre-heat oven to 180 degrees. Line a small baking tray with greaseproof paper.

2. Combine all ingredients in a small bowl (one that can go in the dishwasher…save washing up!)

3. Mix really well with a fork.

4. Roll into small balls the size of a small marble. I got 15 out of my mixture.

5. Bake in the oven for 12 -15 minutes, giving them a roll around after 6 minutes.


  • Smaller size cereal would have been better, just more time consuming.
  • You could probably make these ahead and put them in an air tight container for a few days.
  • I only needed to cook mine for the 12 minutes, I have a hottish oven.
  • I found I needed quite a bit of skim milk to get through it all…very filling. Next time I might only eat half, so I don’t use up all of my Oat Bran quote in the morning.


Dukan Microwave “Bread” Recipe


I got this recipe from a friend named Tam from Facebook ­čÖé

I made this again for breakfast this morning, and it is a really nice change from eating the usual on Dukan. And also, a great way to ensure I get my 2 tbsp of Oat Bran a day!

You will need a square microwave safe container (slightly larger than a slice of bread) for this recipe.

Dukan ┬áMicrowave “Bread”

Makes 1 large slice, or 2 smaller rectangles.

Suitable for Cruise Phase

2 tbsp Oat Bran

1 tbsp Wheat Bran

2 tbsp Extra Light Philadelphia Cream Cheese

1 Egg

1 tsp Baking Powder

1. Place all ingredients into a square microwave safe container.

2. Mix well with a work until all combined. Scrape down the sides.

3. Microwave for 4 minutes.

4. You might need to help it come out of the container with a knife.

5. Enjoy! Thanks Tam!!

  • When cooked it is supposed to turn out a bit like wholemeal bread, my microwave might be too high, as it turns out a bit like a Cruskit, and a bit drier and crunchier, maybe toast?…I really like it! You could cook it for 30 seconds less to see if it turns out softer for you.
  • So far I have served it spread with Extra Light Philadelphia Cream Cheese and either Shaved Ham or Turkey…delicious!


Sweet Galette Recipe


One of the most highly recommended recipes in Dr. Dukan’s book is the Galette. I have made a sweet version to have for breakfast or lunch. The comment from my husband was “Nice. Surprisingly”. I’ll take that ­čÖé

Sweet Galette Recipe

Serves 1

Suitable for Attack Phase

Olive Oil spray

1 1/2 tbsp Oat Bran

1 1/2 tbsp Vanilla ForMe Yoghurt

1 Egg

1/2 tsp Cinnamon

1. Spay a non-stick fry pan with the Oil for 1 second. Gently wipe it with paper towel to remove excess oil.

2. In a small bowl place the Oat Bran, Yogurt, Egg and Cinnamon.

3. Whisk until all ingredients come together.

4. Turn heat on pan to medium. Slowly pour the galette mixture into the pan. Scrape out all of the mixture, you don’t want to waste any.

5. When the galette appears to be setting around the edges (it will go a bit opaque and darker) get ready to flip it over! You can do this 2 ways, with an egg flip, or all restaurant like by flipping your wrist. My darling husband can do this, so this is his job in the kitchen ­čÖé If you are going to use the egg flip try to get it in and out all the way around to make sure there are no stuck bits. It is easier to flip if your galette has a smaller diameter. You could make 2 smaller ones to make it even easier on yourself. It will be quite brown underneath, don’t worry that is normal.

6. Serve with some extra Vanilla ForMe Yoghurt and a sprinkling on cinnamon.



Homemade Chicken Nuggets


I thought I would have a play around with making some healthy chicken nuggets for dinner as I needed to use up my Oat Bran quota for today. They turned out really nice and yummy. Using my previous cooking skills/knowledge this is my first “Dukanified” recipe. Let me know how you go.

Homemade Chicken Nuggets Recipe

Suitable for Attack Phase

Serves 2
1 Chicken Breast (skin and visible fat removed)
1 Egg White
Dash of Skim Milk
3 tbsp Oat Bran
Freshly Cracked Black Pepper
Paprika (to taste)
Spray Olive Oil

  1. Pre-heat oven to 180 degrees.
  2. In a small bowl combine the Egg White and Milk. Whisk until combined.
  3. In another small bowl, combine the Oat Bran, Pepper and Paprika. Feel free to add other herbs/spices to your taste.
  4. Cut the chicken into small pieces (possibly resembling chicken nuggets).
  5. Pat dry with paper towel (this is instead of the traditional flour 1st step).
  6. Take one piece of Chicken and coat it in the Egg White. Transfer it to the Oat Bran bowl and coat with mixture. It’s good if you can have one hand for wet and one for dry, to make your fingers less sticky.
  7. When Chicken is coated, transfer to a wire rack. Repeat with all Chicken. The wire rack is to allow the nuggets to dry out a bit and be more crunchy, leave for 5 minutes.
  8. Spay a non-stick oven tray with the Oil for 1 second. Gently wipe it with paper towel to remove excess oil.
  9. Cook the nuggets on the tray for 10 minutes. Turn and return to oven for another 10 minutes. Depending on the size of your nuggets you may need to cook for longer. I cut one open to see how much longer they needed.
  • I got 16 small nuggets from one chicken breast, it was enough for a small meal for 2.
  • I also made a dipping sauce out of Natural Yoghurt and Dijon Mustard. I am on attack so was limited for choice, I would have liked to have a tomato based sauce, maybe next time.