Dukan Oatbran Pancake (Galette) Recipes

A crucial part of the Dukan diet is eating oatbran everyday.
To do this during the Attack, Cruise, Consolidation and now the Stabalization Phase one eats a lot of the Dukan diet's Oatbran Pancakes (or, Galette's as Dr Dukan calls them).

They are quick to make, tasty to eat and store easily if you wish to pre-make them for a busy week ahead.

Below there are three recipes - all containing your daily consumption target of oatbran: The Basic, The Cinnamon Spice and The Lemon Yogurt.

The fun thing is, with 'The Basic' recipe - you can add toppings, try new spices - anything to keep eating oatbran from being boring...because you need to do it for life if you have committed to the Dukan diet.

The Basic: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free quark or yogurt (I use 0% Total Fat-free Greek Yogurt). As per the oatbran, raise this amount to 2 Tbps when on the Cruise, Consolidation and Stabilization phases.

What You'll Do:

• Use a non-stick frying pan
• Pre-heat your frying pan as you do the below steps
• In a small mixing bowl, add in your oatbran, fat-free quark or yogurt then egg
• Stir completely
• Pour onto your hot pan, cooking until the pancake starts to show small bubbles (about three minutes)
• Flip your pancake over and cook the other side until a nice light brown

Easy, right? But - admittedly pretty darn boring. We can be more creative than this?!

The Cinnamon Spice: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free quark or yogurt (I use 0% Total Fat-free Greek Yogurt). As per the oatbran, raise this amount to 2 Tbps when on the Cruise, Consolidation and Stabilization phases
• 1 tsp your favourite cinnamon (mine is from The Silk Road Spice Merchant - I use their Indonesian Korintje Cassia Cinnamon, I find it the most spicy)

* Repeat the cooking instructions from above

The Lemon Yogurt: What You'll Need:

• 1 egg
• 1.5 Tbps Oatbran when you are in the Attack phase. Use 2 Tbps when you are on the Cruise, Consolidation and Stabilization phases.
• 1.5 Tbps fat free lemon-flavoured yogurt (which raises to 2 Tbps when not on the Attack phase)
• 1 tsp lemon zest

* Repeat the cooking instructions from above

Now its time to channel Martha - be creative!!

Try different spices that you love.
Make the pancake savoury by adding dill, fresh basil, curry powder...put salmon or tuna on it and have it for dinner instead of breakfast.
This is such a versatile recipe allowing for creativity.

Show Martha what tricks you have up your apron sleeve!
Try the sugar-free cinnamon apple sauce with strawberries (any berry would be tasty). Using sugar-free or xylitol-based syrup, or have The Basic galette with low-fat ham or chicken slices.
The STEWART SCORE:
Appearance: 1.5 (this would raise to a two with lots of pretty fruit toppers!)
Taste: 2
Ease: 2

New Dukan Recipe Books

My husband and I were just in France for a week. The home of the Dukan diet.
As hard as I tried to stick to my consolidation phase, the allure of the baguette, the perfect croissant and the cheese won me over. Oh the cheese...

But - to renew my Dukan diet spirit, I found new Dukan recipe books they only have in French. I bought the 'La Patisserie Dukan', but there was also the 'Les Recettes Dukan' and the illustrated version of his original book.

 Yes, I am English, but, as a Canadian I do have my fundamental French language skills that remarkably sprang back to life while in France.

So - not only will trying to recreate these recipes be fun, it will be fun to practice my French whilst doing it (Let me tell you, Martha will be proud of that!).

My Favourite Dukan Friendly Marinade

You eat a lot of meat on the Dukan diet. For someone who is neither here nor there about meat and can easily go without it, eating it all the time has been a bit of a challenge.
To spice things up, literally, here is a wonderful meat marinade you can use on chicken, lean beef, turkey breast, or on your vegetables in a stir fry.

What You'll Need:

• 3 Tbsp low-sodium, gluten-free soy sauce
• 3 Tbsp balsamic vinegar
• 1 Tbsp powdered sweetener, I use Ideal. You can also use a brown-sugar sweetener, if you can find it...the Netherlands does not seem to have it
• 1/2 clove of crushed garlic (this is optional)
• 1 tsp chili paste, I use the Conimex Sambal Oelek kind because there aren't many crazy, non-natural ingredients used, and its readily available at the neighbourhood Albert Heijn

What You'll Do:
Because this is a marinade, you can mix all the ingredients together and let your meat of choice sit in it, covered in plastic wrap, to soak, refrigerated in the flavour for a few hours, or, what I like to do if I am making poultry is this:

• Dice raw poulrty into equal-sized pieces (if you put your meat in the freezer for 45 minutes beforehand, it makes it a lot easier to cut!)
• Brown the meat on both sides in a non-stick frying pan
• Pour in the fully mixed marinade into the non-stick frying pan with the browned meat
• Let simmer until the meat is fully cooked and the marinade has almost all been soaked up 
• Voila! 

This makes perfect stir-fry meat to add into your Dukan-approved vegetables.

You can also use this marinade as the sauce for your vegetables - by pouring over top and allowing the vegetables to soak up the flavour. If I use it as a vegetable sauce, I will add a little water, maybe 1/3 cup so the vegetables have something to cook down inside.

You can also eliminate the garlic if it plays tricks on you, and just stick with the chili paste.

STEWART SCORE:
Appearance: 1 (Its brown and chunky...hardly magazine spread worthy)
Taste: 2
Ease: 2

Welcome to my blog

I love to cook, bake, travel and pretty things. I also love me my Martha Stewart.
This is a space where I will post new recipes (most will be Dukan diet, gluten-free and low-glycemic), ideas for recipes, inspiration for crafts, and pretty things I find on my travels - successes and failures.

I will rank them all with my Stewart Score, while channeling the domestic vibes from the one, the only, Martha Stewart.