Tag Archives: sweet

Tofu Pancakes


If you really don’t feel like an oatbran galette, or have used your Oat Bran quota for the day, try these pancakes, oh so yum!

I found the recipe at minimins, a weight loss forum.

Dukan Tofu Pancake Recipe

Suitable for Cruise PP/PV

Makes 1 decent sized pancake

1 Egg

1 tbsp Skim Milk Powder

2 tbsp Silken Tofu

1 tsp Sweetener

Tiny amount Vanilla Bean Paste (you could use Vanilla Extract)

1. Spray small fry pan with Olive Oil and wipe away excess with paper towel.

2. Whisk Egg in a small bowl using a fork.

3. Add all other ingredients, mashing up Tofu as best you can, mixing well.

4. Cook over a medium heat in fry pan until bubbles appear. Flip.

5. Cook for a few moments on the other side.

6. Enjoy!

  • I didn’t serve it with anything extra, as it was super yummy by itself!



Low Carb ‘Bread’ Rolls…i.e. Oopsie Rolls


This recipe is from Jamie aka Carbarella at Your Lighter Side. Thanks so much for sharing this recipe…because it’s also suitable for people who are on diets other than Atkins šŸ™‚

These rolls turn out very light, yet firm enough to hold. All I can say is have a go at them, they really are quite easy.

Low Carb ‘Bread’ Rolls Recipe

Makes 6

Suitable For Cruise PP & PV

Olive Oil Spray

3 Large Eggs

Pinch of Cream of Tartar

90g Philadelphia Extra Light Cream Cheese, cold, straight from the fridge

I added a dash of Garlic Powder and Onion Powder because I was making savoury rolls, you can add a tsp of Sweetener for a sweet version…don’t add both šŸ˜›

1. Preheat oven to 150 degrees Celsius. Lightly spray a baking sheet with Olive Oil Spray.

2. Separate the eggs into 2 large bowls, whites in one, yolks in the other. The egg whites must be in a bowl completely free of grease or anything else.

3. Add the Cream Cheese and flavourings to the Egg Yolks.

4. Add the Cream of Tartar to the Egg Whites.

5. Using an electric mixer, beat the Egg Whites until stiff peaks form.

6. Transfer the electric mixer to the other bowl and mix the Egg Yolk mixture until well combined.

7. Very gently (without knocking out the air) transfer 1/4 of the Egg Whites to the yolk mixture and gently fold through.

8. Add the remaining Egg Whites and very gently fold through.

9. Drop the mixture into 6 even ‘mounds’ on the baking tray, gently flatten.

10. Bake for 30 minutes. Turn the tray halfway through baking.Ā You want the rolls to be softer rather than crumbly.

11. Cool for 5 minutes on the baking tray before transferring to a wire rack to cool completely. Store in an air tight container.


  • Next time I will cook mine for 35 minutes, to make them a bit more cooked in the centre.


Dukan Chocolate Thickshake Recipe


Mmmm, really felt like a cold chocolatey drink and today I made this. It’s borderline Thickshake / Thinshake …but Thinshake doesn’t have the same appeal šŸ˜›

I would say this is a Tolerated Food (TF), so it’s not something to have every day. Consider what else you have eaten that day before you make this yummy drink.

Dukan Chocolate Thickshake Recipe

Serves 2

Suitable for Cruise PP PV

2 Sachets 99% Fat Free Jarra Chocolatte Ā ‘fudge frenzy’ (or any flavour you like)

2 tbsp Boiling Water

1 cup Skim Milk

12-15 Ice Cubes

1. Place the two sachet’s of Jarra Chocolatte into a blender, add the 2 tbsp of Boiling Water and blend until powder is dissolved.

2. Add the Skim Milk and Ice Cubes. Blend until the ice is completely ‘blended’.

3. Serve immediately (It stays thicker if you drink it straight away).

4. Enjoy!

The nutritional information for 1 Jarrah Sachet:

Energy 190kL (45Cal)
Protein 1.8g
Fat – Total 1.1g
– Saturated 0.8g
Carbohydrate 7.1g
– Sugars 4.2g
Sodium 100mg


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 šŸ™‚

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 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 šŸ™‚ 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.


Parfait Recipe


I love colour and I love food…so why not combine them both! Believe it or not, while I was on holidays I thought of making this in a dream!

My version has only one colour, but you could go crazy and make a whole rainbow if you wanted to šŸ™‚ I do love rainbows

Parfait Recipe

Serves 4

Suitable for Attack and Cruise Phases


Nestle ForMe Vanilla Flavoured Yoghurt

Diet Jelly, flavour of your choice, I used Raspberry

1 tsp Gelatine

1. Add the Gelatine to the Diet Jelly crystals.

2. Make Jelly according to packet.

3. Pour into a flat dish/container and allow to set.

4. Once jelly is set, cut it into cubes.

5. Choose some really fun glasses and layer Jelly cubes with Vanilla Yoghurt.


  • I chose to add the extra gelatine to make the jelly cubes a bit more manageable
  • The taller thinner glasses turned out much better presentation wise.
  • I made mine during the day and popped them in the fridge to have later that night.


Dukan CheesecakeĀ Recipe


I got this idea from the fabulous Sheryl’s website. Please check her site out, it is very informative if you are thinking of starting, or are on the Dukan diet.

This cheesecake went down very well last night after dinner, hubby was very impressed. He has already asked me to make it for him in a strawberry flavour. I think I will only make this once a week, (2 serves each) as the Extra Light Philly has a little bit more fat than is suggested for dairy productsĀ in the Dukan book and I want to stick to this diet as best as I can.

Here is the dietary info for the Extra Light Philadelphia Cream Cheese per 100g:

Energy Ā  548kj

Protein Ā  11.0g

Fat – Total Ā  4.7g

-saturated Ā  3.3g

carbohydrate Ā  8.4g

-sugars Ā  4.8g


Dukan Cheesecake Recipe

Serves 4

Suitable for the Attack Phase

1 tub Philadelphia Extra Light Cream Cheese

1 pkt Diet Jelly (any flavour, I chose Pineapple)


1. Make up the Jelly according to packet instructions, except only using 3/4 of the water. i.e. 500ml becomes 375ml. Leave to cool.

2. Place Cream Cheese in a large bowl. Leave at room temperature for a while to soften.

3. Beat Cream Cheese with an electric mixer until smooth.

4. With one hand, slowly pour in jelly, with the other, keep the electric mixer going. You may need to stop and scrape down the sides of the bowl. Continue until all of the Jelly is incorporated. It will be a runny consistency.

5. Carefully pour into ramekins or serving dishes. Refrigerate for at least 4 hours before serving.