Tag Archives: vegetables

One Pot Savoury Mince Recipe

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I had some Heart Smart Beef Mince in the fridge, that was destined to become meatballs…but the thought of rolling them all made my lazy side say meh. So instead I looked around for a savoury mince recipe to cook in the slow cooker, and pinched a few ingredients from this one and that…by the time I got around to cooking it I didn’t have enough time for the slow cooker, just cooked it on the stove top in my favourite casserole dish and it turned out quite yummy.

Here’s the recipe I came up with…

One Pot Savoury Mince Recipe

Makes 3 decent Serves

Suitable for Cruise PV

(sorry about the bad pic…iPhone)

Ingredients

1/2 tsp Oil

500g Heart Smart Beef Mince

1 stick Celery, finely chopped

1 small Onion, finely chopped

1 small Green Capsicum, finely chopped

1 clove Garlic, finely chopped

1 tbsp Soy Sauce

1 tbsp White Vinegar

1 tsp Sweetener

1 tsp Dijon Mustard

1/2 tsp Chilli Powder

1 cup Beef Stock

2 tbsp Tomato Paste

Freshly Cracked Black Pepper

1. Heat the oil in a heavy bottomed pan. Add the beef mince and brown.

2. Empty the beef into a strainer and get most of the excess oil out of the pan.

3. Into the same pan, add the garlic, onion, capsicum and celery. Cook vegetables until softened.

4. Return beef mince to the pan and add all other ingredients.

5. Simmer covered over the lowest heat, stirring occasionally.

Enjoy!

  • I let mine cook for about 15 minutes once all the ingredients were in. Just double check that the liquid has not run out…if it looks like it might, add a little bit more. Or, if it looks like there’s too much, leave the lid off and turn the heat up a touch to let it evaporate.
  • As always with a dish like this, use what is already in your cupboard in terms of condiments. Don’t have soy sauce? Use worcestershire instead (I just really need to buy some)
  • You could very well cook this in the slow cooker from step 4 onwards…just pop it on in the morning and leave it on Auto for 6-7 hours.

I would love to know if you give any of my recipes a try….leave me a comment and let me know how they turn out for you 🙂

Lauren.

Meatballs in Tomato Sauce Recipe

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Such a yummy recipe! I have made it once before, and as soon as I remembered it, I had to make it again! The ingredients marked with ** are optional. If you are a really strict Dukaneer you would leave them out if you are not as strict and haven’t had any other tolerated foods in a day, you can include them…they add a whole new dimension of flavour!

There are lots of veggies in this recipe, so it is a great one for the whole family!

Meatballs in Tomato Sauce Recipe

Makes 4 Serves
Suitable for Cruise PV

Ingredients

Meatballs
500g Heart Smart Beef Mince
2 cloves Garlic, crushed
2 Eggs
4 tbsp Oat Bran
1 grated Carrot
1 grated Zucchini
1 tbsp Pesto**
50g finely grated Parmesan**

Tomato Sauce
1 tsp Olive Oil
4 slices Bacon (only the good round end part)
250g finely diced Mushrooms
2 tins Diced Tomatoes
1 cup Beef Stock
Freshly Cracked Black Pepper
Fresh Basil (or dried)

To make the Meatballs:

1. Preheat oven to 180 degrees Celsius.

2. Combine all Meatball ingredients in a large bowl and mix well with your hands to combine.

3. Roll tablespoon sized balls and place on a baking dish, evenly spread apart.

4. Bake for 40 minutes, turning half way.

5. Remove from the oven and place on some paper towel.

To make the Tomato Sauce:

1. Once the meatballs are in the oven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry until translucent.

2. Add the Bacon and Mushrooms and fry until cooked.

3. When Onion, Bacon and Mushrooms are cooked, add the tins of Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cook until meatballs are ready.

4. Add Meatballs to the Tomato Sauce and allow to cook over a low heat for a little while longer until sauce reduces. This is not an exact science, it just depends on how it looks in your kitchen.

5. Serve with some fresh basil if you have it.

Enjoy!

Lauren.

Dukan Caramelised Onion and Balsamic Relish Recipe

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This is really yummy to serve with meat. It’s not an exact science recipe, so feel free to adjust the quantities to your taste.
I served this at a dinner party and it went down very well with the guests 🙂

Dukan Caramelised Onion and Balsamic Relish Recipe

Makes 4 Servings

Suitable for Cruise PP & PV

Olive Oil Spray

2 Onions, thinly sliced into half rings

2 cloves of Garlic, crushed

2 tsp Dijon Mustard

3-4 tbsp Sweetener

1/4 cup Balsamic Vinegar

1. Lightly spray a pan with Olive Oil and wipe away excess. Gently fry Onions and Garlic until Onion becomes translucent, keep a lid on the pan during this time. You might like to add a little water to the pan to help the onions along…I did 🙂 You should do this for at least 10-15 minutes.

2. Add in Mustard, Sweetener and Balsamic Vinegar and cook uncovered over a low heat for a further 10 or so minutes, until liquid reduces, stirring occasionally.

3. Serve with meat.

Enjoy!

Lauren.

Dukan Pumpkin Bread Recipe

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

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!

Enjoy!

  • 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.

Lauren.

Cottage Pie Recipe

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Great comfort food for a PV day. Very rich.

I made the filling tonight, and we had a big bowl of that for dinner. I put some aside to make mini cottage pies in ramekins tomorrow 🙂

You will want to try and cook the filling and topping simultaneously……otherwise you will be in the kitchen for too long!

Cottage Pie = Beef Mince
Shepherd’s Pie = Lamb Mice
You can make it either way 🙂

Cottage Pie Recipe

Makes 4 large Serves

Suitable for Cruise PV Phase

Filling Ingredients:

  • Olive Oil Spray
  • 500g Beef Mince
  • 1/2 Onion finely diced
  • 2 large cloves garlic, crushed
  • 2 tbsp Corn Flour
  • 2 tsp Chicken Stock Powder dissolved in 1 1/2 cups Hot Water
  • 2 Tomatoes, Diced
  • 150g tub Tomato Paste
  • Freshly Cracked Black Pepper

Topping Ingredients:

  • 1 head of Cauliflower
  • 1 clove Garlic
  • Freshly Cracked Black Pepper
  • 1-2 tbsp Extra Light Philadelphia Cream Cheese

1. Pre-heat oven to 180 degrees Celsius.

2. Lightly spray a frying pan with Olive Oil Spray and wipe away excess with paper towel. Brown Beef Mince until crumbly.

3. Remove mince from frying pan, getting rid of any excess fat.

4. In the same pan, fry the garlic and onion. When soft, return beef to pan.

5. Sprinkle over Corn Flour and cook, stirring, for a few minutes.

6. Add to the pan the Diced Tomatoes, Tomato Paste, Stock & Water, Black Pepper. Stir to combine.

7. Allow to simmer on a low heat for at least 10 minutes or until thickened.

MEANWHILE:

1. Cut the Cauliflower into florets and rinse. Cook Cauliflower in a saucepan of water for approximately 20 minutes or until you can insert a knife into a floret without resistance.

2. While the Cauliflower is cooking, very finely chop the garlic.

3. Drain the water from the pan and return the Cauliflower over a very low heat for a few moments, stirring, to evaporate some extra water.

4. Turn off the heat and begin to mash the Cauliflower. Add the other ingredients, Extra Light Cream Cheese (however much you want), Pepper and Garlic.

5. When you have reached a point where you don’t think you can mash it anymore, you can leave it at this point. I prefer to have it perfectly smooth, so I had a go at it with my barmix (hand blender).

TO ASSEMBLE:

1. Place the filling mixture into one large baking dish, or small ramekins (it would at least fill 8 ramekins)

2. Top with the Cauliflower Puree.

3. Bake in the oven until top slightly browns and dish is hot.

Enjoy!

I threw this recipe together tonight, and have recorded exactly what I did. This tasted soooo good that I feel it was not as healthy as I could have made it. So some things I would change for next time….

  • Only use 1 tsp of Chicken Stock Powder…to reduce salt.
  • I didn’t have a tin of tomatoes in the cupboard!! (can you believe it??) So I used the 2 fresh tomatoes and the tub of tomato paste. The tomato paste was quite high in carbs though (9.2g/100g….I figured you don’t actually eat that much though, so it might be a Tolerated Food)
  • Next time I would use a tin of tomatoes with 1 sachet of tomato paste (I think the sachets are 2 or 3 tbsp?) Still would add in the fresh tomatoes though, they added a very nice dynamic.
  • Next time I would add mushrooms, or other veggies as well….we love mushrooms.

Lauren

(p.s. Sorry about the ginormous post!)

Pumpkin Soup Recipe

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This is an oldie but a goodie. As far as soups go this is very simple to make. Normally I would have included potato in here, but the Dukanified version doesn’t allow for it….still tastes great!

Pumpkin Soup Recipe

Suitable for Cruise Phase (PV)

1 Butternut Pumpkin

2 Onions

700ml Water

3tsp Chicken Stock Powder

Freshly Cracked Black Pepper

Natural Yoghurt (optional)

1. Roughly chop the Onions and Pumpkin.

2. Add to a large saucepan, the Onions, Pumpkin, Water and Chicken Stock Powder. (The water may not cover the Pumpkin, that is ok)

3. Simmer until Pumpkin and Onion are very soft. The Pumpkin will begin to fall apart.

5. Take the soup off the heat. Allow to cool for 10-15 minutes.

6. Using a barmix, puree soup until it is all a smooth consistency.

7. Add freshly cracked Black Pepper.

8. Serve with a dollop of Natural Yoghurt (optional)

  • My mum likes to add some teaspoons of curry powder to her pumpkin soup for a bit of spice.

Enjoy!

L.

Cauliflower Puree Recipe

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This is an amazing, substitute for mashed potatoes, it is so creamy and tasty you will want to eat it every PV meal. Did I say it was amazing?!?

Sorry there are no pictures…I will take one next time 🙂

Cauliflower Puree Recipe

Serves 4

Suitable for Cruise Phase (PV)

1 head of Cauliflower

1 clove Garlic

Freshly Cracked Black Pepper

1-2 tbsp Extra Light Philadelphia Cream Cheese

1. Cut the Cauliflower into florets. Rinse.

2. Cook in a saucepan of water for approximately 20 minutes or until you can insert a knife into the Cauliflower without resistance.

3. While the Cauliflower is cooking, very finely chop the garlic.

4. Drain the water from the pan and return the Cauliflower over a very low heat for a few moments, stirring, to evaporate some extra water.

5. Turn off the heat and begin to mash the Cauliflower. Add the other ingredients, Extra Light Cream Cheese (however much you want), Pepper and Garlic.

6. When you have reached a point where you don’t think you can mash it anymore, you can leave it at this point. I prefer to have it perfectly smooth, so I had a go at it with my barmix (hand blender).

7. There is nothing more to do other than serve it! We had it with some roasted Turkey drumsticks (skin removed) and roasted Asparagus.

Enjoy!

L.