Product review: Queen Maple Flavoured syrup

I thought I would try a new product with my Dukan pancakes. It is Queen Maple Flavoured Syrup. It is an Australian made product that I was able to buy from Coles.


It is sugar free (sweetened with Sorbitol and Sucralose), but has some carbs (5g/35 g serve) and does provide 77kJ of energy which you will need to work off some how. It certainly looked and smelt similar to Maple syrup and with my pancakes and yoghurt it made a nice change for a weekend treat.

Orange yoghurt cake

Page 149 of Recipe book

In a mixing bowl I placed 3 eggs, 150g Forme Vanilla yoghurt, 1 cap orange essence, 1 sachet
(8g) dried yeast, 4 sachets native and 4 tablespoons white wings cornflour.













I mixed with my hand electric beater for about a minute then poured into a loaf tin that had been lightly sprayed with oil.


After 45 min at 180c it looked like this: about a 50% increase in volume and browned all over.











I allowed it to cool and then sliced it in half







I then mixed 1/2 tub Philadelphia 1/2 cap orange essence, 2 teaspoons Forme vanilla yogurt and 2 sachets natvia and used this to fill the cake.The cake was a nice change, but I hadn't let it cool enough before filling.

Small pancakes

Oatbran pancakes are delicious but fiddly. The recipe is simple (see below), but they tend to fall apart when you try to flip them. You can push them together and they do re-fuse, but it is a disappointmnet in the morning that is avoidable.

Solution- try dividing the mix into 3, making the flipping manageable. Also remember to keep the heat to medium so the oatbran has time to cook and set, helping it hold together.




Then serve with yoghurt- yum!





Quark recipe
150 g BD farm Paris creek German style Quark (no fat), which is a third of the 450g tub
1 egg
Oatbran (1 1/2 for attack, 2 tablespoons for cruise)
1/2 teaspoon cinnamon
2 teaspoons natvia



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Lemon chilli prawns

I found some special sprinkle for seafood, but it was full of sugar, so here is my take on the sprinkle's ingredient list, reinvented for Dukan and my herb garden!

A sprig of lemon verbena (~15 leaves; this was originally lemon myrtle)
a handful of coriander leaves,
three sprigs of parsley

Chopped together

Then mix with:
4 sachets of natvia
a teaspoon of dried chilli,
a 1/2 teaspoon of crushed garlic,
a teaspoon of horseradish
a sprinkle of lite salt
a teaspoon of maize cornflour
The juice of one lemon

Allow this to steep with defrosting cooked prawns before plating up for serving.




A nicely zesty combination!

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Cooking meat while at work

Okay, this is a tip for all those who are trying PP days while at work. It also assumes that you have access to a sandwich press at work.

I think we all agree that freshly cooked meat tastes the best, and reheated offerings are often disappointing. Well these last few weeks I have been exploring the use of the sandwich press as a device to freshly cook meat in my work's kitchen.

The meat I have been cooking is lean chicken thighs. This is the way it works....

At home, I prepare the thigh meat. If the thigh is not well trimmed of fat, take the time to trim (so that you don't have to wear the fat yourself). While you have a knife there, try to make the thigh even in thickness, adding a few extra slits in the thick sections to fully open out the thigh.










Lay an individual thigh out on Glad bake (or alfoil).

Season the meat lightly with Masterfoods Morrocan seasoning (I tried another variety recently and it was not even close in flavour).









Wrap it up - I tend to use the 'fish and chipper' wrapping technique where you start at one corner, fold in the edges and then roll. Imagine the size of your work's sandwich press and try to get a parcel of that size.

I then put the parcel in a plastic luchbox or baggy for the trip to work. Chicken left at room temperature, particularly after it has been handled, can be a microbial mine field, so keep the chicken cool during the trip and at work and cook it that day.










To cook the parcel, first warm up the press and put on any exhaust fans. Place the parcel in the press and put on a timer for 5 minutes (I use a timer on my iPad) but if the parcel is thick, I go up to 7 minutes.

When the timer goes off, turn off the press and transfer the parcel to a plate. You can leave the meat for a few minutes at this stage or eat straight away. Check that the sandwich press is still clean.

The meat will be swimming in its juices when cooked and although this juice is tasty, this will be high in fat, so keep consumption of these juices to a minimum. I tend to eat the meat while still on the paper and in its juice and then wrap the whole lot up when I am finished and pop the excess in the bin.









A cooked lunch at work in under 10 minutes with very little mess. Very nice.

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Eggs Ham and Silverbeet for a PV breakfast

I grow silvetbeet in my garden and enjoy cutting 8-10 fresh leaves for a weekend breakfast for myself (not everyone likes greens.... but I do).

I de-stem and wash the leaves in my sink. Then, in a frypan whith a fitted lid, I add 3 pieces of Hans 97% frat free bacon or ham and partially cook and turn.



Then I add the silvertbeet leaves, roughly tearing them as you go.




Crack in two eggs, sprinkle with Lo Salt and then cover and reduce heat to medium.




Check the progress of the eggs each minute so whites are set and yolks runny.




Use a fork to push in the outer edges. Then use a spatula to plate up - the ham helps make this transfer easier. Cracked pepper to finish.




All done, delicious and so good for you too!


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Goji berry cookies

Do I have a treat for you ..... It is cookies!

I had never used Goji berries before yesterday, but Elena gave me a recipe for Goji berry cookies that I just had to try. Apparently Goji Berries are the only berries allowed during dieting (but not on PP days).

GOJI BERRY COOKIES RECIPE
(modified recipe Goji berry muffins from http://mydukandiet.com/recipes/cinnamon-goji-berry-muffins.html)

6 tablespoons of oat bran
1 teaspoon cinnamon
1 teaspoon of baking powder (? optional)
2 tablespoons of goji berry
3 tablespoons of no fat no sugar vanilla yoghurt
2 eggs
2 tablespoons of Splenda or Natvia

Heat oven to 180C. Lightly spray the 12 piece muffin tray with oil and wipe. Beat eggs with sweetener until smooth texture. Mix in all other ingredients. Divide the mixture equally - only 10 mm from the bottom of each cup. Bake for 35 minutes or until brown. Allow to cool in tray.

Thankfully Elena sent a picture, as the batch I made last night were consumed by my family in next to no time.

Mousse!

Elena had a great mousse recipe that I must share. Very simple. Aeroplane lite jelly crystals are dissolved, cooled and then whisked with low fat vanilla vanilla yoghurt and chilled. I had a mango mousse tonight and it was quite delicious!

Elena makes special layer variety with jelly on the bottom and the mouse on the top. Here are her instructions.

Stage (1) Jelly.
Take 1 pack of the Airplane low calories jelly and follow instructions. It makes 500 ml of jelly. Pour into containers. Add Gogi berries (not for PP days). Make sure jelly sets in 4 hours in the fridge).

Stage (2) Mousse. Dissolve 1 pack of the Airplane low calories jelly powder in 250 ml boiling water. Let it cool down till room temperature. Add 250 ml of no fat low sugar vanilla yogurt and mix with the hand mixer until the mixture is fluffed and ~ 650-700 ml. Add on the top of your jelly.

The containers can be glass – for after dinner treats - or in plastic Glad 175 ml containers – for taking to work.


Ready for dessert...




Or to go on the road!

Simple porridge

Another one from Elena

Spoon oat bran into bowl, sprinkle sweetener, pour on boiling water. Allow it to swell for a few minutes. Top with yoghurt layer. Quick and easy.

Another variation is to cook with skim milk. Use a big bowl and about about a cup of skim milk. It takes about 5 minutes in the microwave and can boil over (disappointing start to the morning).











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Fish for one

I need to thank my friend Elena for this idea of how to prepare fish for one in a quick and easy way. The trick here is to use your sandwich press or jaffle maker to quickly cook the fish in lemon.

Use alfoil or Glad bake as your lining. Slice a lemon into about 8 thin slices. Put a thin layer of lemon down, Add a fish fillet of your choice, season, and then put the next layer of lemon on. Wrap carefully and place in the preheated sandwich press.

Cook for 5-7 minutes depending on the thickness of the fish fillet. Then rest in the parcel for the same amount of time. Next unwrap and enjoy a fishy treat for one. This is really worth a try.

Wrapped




and then unwrapped - don't eat the lemon.




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Salmon roll

A lovely lunch for work.



Spread out smoked salmon in a single layer. Then spoon on a line of philadelphia extra light and roll.



Once rolled, I slice into bite size pieces and pop Into a lunchbox with a cool lid.

You can add lemon zest to the cheese too, but I don't often get time.

9/10.

Location:Park Ave,Semaphore South,Australia

Miracle soup

The Miracle soup Recipe in the Dukan diet book.

It has large pieces of vegetables and you can eat as much as you like of it on any PV day.

In this batch I mixed 2 onions, each cut into 8 big pieces, four sticks of celery, cut into 2-3 cm pieces, a green capsicum cut into 8-12 pieces, 2 carrots and a large parsnip cut into large chunks, a quarter of a cabbage, cut in big pieces, a 400g jar of Barilla Arrabbiate pasta sauce, a whole red chilli, 3 low salt Massel vegetable stock cubes, a teaspoon of minced garlic and then water until the vegetables are almost covered.

This was then heated to boiling and simmered until the vegetables are soft (about 30-40 minutes). Remove chilli and serve.






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Peter's pancakes

Oat bran is the cornerstone of the Dukan diet. There are many ways to have your daily dose but the tricky oat bran galette is a recipe that any serious Dukan dieter needs to master.

Peter likes a thinner oat bran pancake requiring a little modification to the recipe. He also gets up early so I make a weeks worth and store in the fridge. He heats a pancake each morning in a plate for 45 seconds and then serves with yoghurt.

To make a batch, I mixed 6 eggs, 12 heaped dessertspoons of oat bran, 6 teaspoons of cornfour (maize, not wheat), 2 heaped teaspoons cinnamon, 3-4 tablespoons natvia, 300g Paris creek German style quark and up to a litre of Vanilla no-sugar yoghurt (Nestle diet in this batch) to make it a thinner pancake mix. If you leave this for anytime, the oat bran absorbs the fluids and the mix will continue to thicken, so the amount of yoghurt varies depending on the delay between mixing and cooking. The addition of cornflour gives more structure and cohesion to the mix and minimises ripping of the pancake

I have three non-stick frypans going at once on a medium heat on my gas stove. I then spray with oil and wipe with kitchen paper. I then add the mixure spreaing out with a spoon to be about 0.5cm thick.

They usually take about 5 minutes per side. I don't flip until I can shake the frypan and have the pancake shift in the pan, that is it is largely set.

From this I made 8 pancakes, 5 for the fridge to allow Peter to have a daily pancake and three for our breakfast on Sunday morning.

I stored the remaining pancakes in a sealed plastic container for on a sheet of kitchen paper. Sometimes I make more and freeze a box for a later time.

Lisaline Dessert

Page 146 page of Recipe Book

More a souffle than anything.

I preheated the oven to 180C.

To make 2 desserts, I separated two eggs and whipped the whites until stiff. To the yolks I added 5 sachets of Natvia, one tub of Philadelphia Extra Light (440 g) and 1 teaspoon lemon juice. The whites were then folded through and transferred to serving dishes.

I then baked for 25 mins and allowed it to cool and settle a little. I then sprinkled one sachet of Natvia over each dessert and popped this under the grill. It only took a few seconds for the natvia to melt and set.




It was okay, but too soufle for me, 6/10. I think that the Natvia on the top was a nice addition and I might try it on other dishes in the future.

Blancmange

Page 139 of Recipe Book

An almond flavoured dessert.

To make 4 desserts, I separated 2 eggs, stored the yolks and whipped the whites until stiff. I put 1/2 tub of Philadelphia Extra Light in the microwave and heated for a minute. I then added one rounded spoon of granular gelatine and started beating with my electric mixer. I then added a further one and half tubs of Philadelphia Extra Light, 3 tablespoons Natvia (or 10 sachets) and 1 cap Almond extract and continued beating until smooth. I then folded through the whites and poured into the serving dishes and chilled.




It is a fine rich dessert, 8/10.

Baked egg custard

I made this recipe often when I was in my Cruising stage last year. It is a tricky one as the proteins in the egg need to be treated gently and allowed to set the milk slowly otherwise they denature and the custard separates. I think I have the variables right now.

First I heat my oven to 150C and place 4 x 300 ml custard bowls in a deep tray and then fill around the dishes with warm tap water.

To make 4 x 1 cup serves of baked Egg custard, I first put 1 litre UHT skim milk into a 2 L pyrex jug and then heat for 4 minutes in the microwave on high. Stirring, I then add 12 sachets of Natvia (yes I am a sweet tooth) and 4 caps of vanilla essence. Then USING ONLY A FORK, I gently mix in 4 eggs only until the yolk was incorporated (too much mixing or too aggressive mixing and your custard will separate).

I then poured the custard into the 4 dishes that are sitting in water in the oven. I then sprinkle with a pinch of nutmeg and bake the custard for 1 hour at 150C. At higher temperatures the custard will again separate.

Here they are. Peter and I like them 6.5/10 as a winter dessert, but Dan will not eat them anymore (perhaps because I had so many separated ones while I was working out the recipe).

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Prawns for lunch

I had some left over raw prawns from a dinner party last night so gently cooked them in my non-stick frypan with a 1/2 teaspoon Massell low salt chicken stock powder and a rounded dessertspoon of Philadelphia extra light cream cheese. Twist of pepper on the top and lunch is ready. You could add garlic, ginger, chilli, coriander, etc, but I chose not to this time.

Quite nice and simple and ready in 5 minutes. 7/10.

Last night I had the prawns skewered and seasoned with a hot Cajun spice (Masterfoods)  then BBQed and served with a dollop of Farmers Union Lite Greek Yoghurt alongside natural oysters, with salt and lemon, as an entrée. That was good 9/10.

Nana Cake

Page 151 of Recipe book

Now I tried this once before without much luck, but I had another go today and it looks a better result. I think there is a step missing from the instructions which threw me last time - but this is what I did this time....

Warmed the oven to 180C
Then I separated three eggs and beat the whites until stiff.
To the yolks I added 2 heaped tablespoons cornflour (make sure it is maize, not wheat), 3 rounded dessertspoons natvia, the zest of one lemon, the juice of half a lemon, 1/2 tub philadelphia extra light and a heaped tablespoon of quark and used my mixer to beat until smooth. I then folded in the egg whites and put into a lightly greased and wiped loaf tin.
This was put in the oven for 35 mins.

The dish rises like a souffle and then settles. Last time I did it in a larger tin and it was not very impressive, in the loaf tin it looks and has a texture more like a Maderia cake. I do feel naughty eating it as it has cornflour .... which means carbs and kilojoules, but it could be nice for those days when you are really hungry.

I give it a 6.5/10. Dan gave it 6/10, saying it lacked flavour, and I suppose he is right.





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Mouzette dessert

Page 146

This is a light lemon mousse.

I separated 2 eggs and whipped the whites to stiff peaks. I heated 2 tablespoons of chilled lemon juice in a cup for 45 seconds in the microwave. I then added 2 level teaspoons of Davis granulated gelatine and stirred to dissolve. To the yolks I added 8 sachets of natvia, the lemon/jelly slurry and then whipped with the electric beater. Then I added 1 1/2 tubs (300g) of philadelphia extra light cream cheese. When blended, I then tipped in the beaten egg whites and folded it together and then transferred it to a serving dish. Into the fridge for an hour and ready to eat.

I really liked it 8/10 it was light, yet filling. Peter said it was a real dessert, better than spice cream, 10/10 but Dan said it was good, but only gave it a 6.4/10.





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Japanese cream

Page 145 of Recipe Book

This is a light coffee flavoured milk jelly.

I mixed 40 g of skim milk powder with 400 ml of water and 4 pinches of instant coffee in a saucepan and heated to almost boiling. I then added 1 teaspoon of gelatine in 1/2 cup water and allowed it to soften before stirring it into the warm milk.

The resulting mix was then chilled to set.

Peter said it looked like congealed snot and wouldn't eat it, Dan is not really a coffee fan, so I ate all 4 serves.

It was not an appealing texture, but light and refreshing. Lets say 5/10.




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Vietnamese shaking beef

P 78 of Recipe Book

This is an easy to make beef stir fry dish.

I mixed 800 g of sirloin steak (presliced) with 4 tablespoons of soy sauce, 2 tablespoons of oyster sauce, 2 tablespoons of crushed ginger, 4 sachets natvia and several grinds of black pepper in a mixing bowl and allowed it to rest for 30 minutes. I then squashed 3 cloves of garlic and sliced it into thin strips. I put a large pan on the stove and cooked the garlic, adding an addition heaped teaspoon from my jar of crushed garlic I keep in the fridge. I browned this first then added the beef and cooked for only a minute or two, stirring constantly.








I quite like this although it is a bit salty.
Scores from the boys, Dan gives it a 8.5/10, Peter a 7.5/10 and me, a 7.5/10.

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Cinnamon yoghurt mousse

Page 157 of recipe book

A simple recipe where I beat 4 egg whites until stiff then while continuing to beat, I added 2 dessertspoons natvia and a teaspoon of cinnamon and 600 ml of vanilla no fat/sugar yoghurt. Once mixed and put in serving glasses and chilled.

The result was average, a 3/10.









A watery layer settled on the bottom and spoiled it for me. The top was okay but I probably won't make this again.




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Tandoori chicken breast

This recipe is a combination of two chicken recipes on page 57 and 58 of the Recipe book.

I sliced chicken breasts into 1 cm strips and then marinated in a mix of Sharwoods Tandoori paste and fat free natural yoghurt (1 teaspoon paste for every 100g of yoghurt) for approximately 2 hours in the fridge. I then BBQ the chicken on the grill.




8/10, always good served with yoghurt.

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Iced lemon mousse

We are having a bit of a hot spell in Adelaide (40s) so I wanted to tryout one of the frozen desserts, so this is Iced lemon mousse

Page 158 of Recipe Book

I separated 4 eggs, discarded the yolks and beat the whites until still. In another bowl I mixed 500g of Philadelphia extra light (2 and a bit tubs), and 250 ml of lemon juice and the zest of one lemon. It was very sour, so I added 2 dessertspoons of Natvia as well (not in the recipe) and then folded in the egg whites. This was transferred to a flan dish and put in the freezer until set.

I dished spoonfuls out, gelati style into wine glasses (I really must invest in some parfait glasses).




I gave this one a 5/10. It was a very strong lemon flavour but it was cool and refreshing for a summer dessert or snack. Peter and Dan chose not to eat it.


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Roast beef

Page 167 of Dukan Diet book.

I have made some bad roasts in my time, so I have put off trying this recipe until yesterday. I had picked up a nice looking piece of sirlon beef in the market and bought a meat thermometer to give it a go.

I followed the directions reasonably closely.

I used a roasting pan with a rack and my inside oven.
First I seared the meat for 15 min at 240c. I then opened the oven door until the heat stabilised at 160c and cooked it until temp inside beef is 49c (about an hour). Then I cooked it for further 35 mins before taking it out of the oven to rest for 15 mins before slicing (forgot to season before slicing).




It worked!
I served it with some horeseradish (a teaspoon Newmans red label horseradish with a desertspoon of natural yoghurt) and a salad.
Peter went for seconds, but I didn't ask for a score as dinner was late alredy and he was very humgry, Dan gave it an 8.3/10.

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BBQ chicken thighs

This is one of my standby foods that I had in the fridge all through my Attack/Cruise diets so there were never any hunger emergencies. That is the really nice part of Dukan compared to other diets, you can get organised so that there is no need to suffer the usual discomforts of dieting and resultant bad moods - everything is very even and calm with steady insulin levels and no hunger.

I use at least a kilo of Lillydale chicken thighs at a time. I like Lilydale as they are generally small thighs and trimmed leaner than any other I have tried (Dukan recommends using young birds).

I lightly seasoned the thighs with Masterfoods Morrocan seasoning (remembering salt leads to water retention) rolling the meat in a bowl and then BBQ over a low grill until cooked (the longer you cook, the more fat is removed).






Eat now, or If storing for later, ideally reheat in the microwave before eating. I took these to have for lunch at Andrea's and they were well received.
7.8/10

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Mini meringues

Off to Andrea's for lunch today so wanted a sweet treat and thought I could make meringues.

Margaret Fulton originally taught me about the difficulties associated with cooking meringue, but this Taste web page had some great reminders (they were Mum's cook books).

I cleaned and dried my glass bowl and beaters. I then arranged the oven shelves, set the oven at 120C and prepared three trays for the meringues by lining with gladbake.

I separated carefully 4 egg whites (room temp) using a glass and then added a pinch of salt and cream of tartar.

With my electric beater I beat for about two mins until soft peaks formed. Without turning off the beater, I slowly spooned in 5 rounded desertspoons of granulated Natvia. I then turned the beater to high and continued beating for 5 min. Natvia is slow to dissolve, but I checked its progress by pinching some of the mix and feeling between my finger and thumb. When it was smooth it was time to turn off the beater.

I then spooned teaspoons, heaping to give some height, onto the trays. I left no space for spreading. I then popped it in the oven and reduced the temperature from 120 to 90C, setting the timer for 90 mins. I then turned the oven off without opening the door.

When it was almost time to leave, 2 hours later, I removed a tray and sprinkled some with cocoa through a sieve and some with cinnamon natvia.
Dan gave it a 9.9/10.





Apparently they will keep for three weeks in an air tight container - I don't like their chances of surviving that long!

Coffee muffins

This is a variation on the Dukan muffin recipe (p 161).
A weekend treat. Eat 3 for a daily dose of oatbran.

Preheat oven to 180c
I separated 4 room temperature eggs and whip whites and a pinch of salt to soft peaks. I then added a couple of teaspoons of nativa and continued beating until peaks were stiff.
To yolks add 8 tablespoons oatbran
1 220g tub of philadelphia extra light
2 desertspoons nativa granules, about
1/2 cup forme vanilla yoghurt and a rounded teaspoon of instant coffee granules. I then mixed the yolk mix with my electric beater until the coffee granules dissolved. I then folded in the egg whites and put in muffin tray and bake 30 min at 180C.





Can also fill with sweetened philadelphia.



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Lemon tart

Page 161 of recipe book

This is lemon eggs basically, but it works.

I separated 3 eggs and beat the egg whites with a pinch of salt. The yolks went into a glass bowl that fits over a saucepan to do a double boil. Then I added about 2-3 teaspoons of nativa to the whites and kept beating until the sweetner had dissolved, tasting until it was sufficiently sweet.

To the yolks was added the zest and juice of a lemon and a pinch of natvia. The bowl was then placed on the saucepan with water.

The double boiler started with cool tap water and was brought to a simmer. Using a spatula i moved the liquid until it thickened. The first sign of thickening was the slower flow back of fluid after a stir with the spatula. The bowl was hot. I removed it from the heat and then folded in the egg whites.

I used a spring form cake tin, with gladbake over the bottom, to cook the tart. It took 25 mins at 180C until the top was golden brown.





It tasted okay, but as it cooled and condensed a little, it improved.

I mixed up some mock cream, some Philadelphia, a sachet of natvia, and a few teaspoons of forme vanilla yoghurt and we had a treat on our hands. 8/10.




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Roast Herby Chicken

Another roast chicken recipe, page 188 in Recipe book.

Had a large Lilydale chicken, peeled off the fat clumps near the cavity and washed it out and patted dry. Then in a big bowl I mixed the leaves from a bunch of basil, maybe 50 or so leaves, 3 cloves garlic peeled and squashed with a broad knife, 1 teaspoon crushed garlic, the leaves from 3 x 5 cm sprigs of thyme, the leaves from 3x 8cm sprigs of rosemary, and quartered lemon. I then pushed the mixture into the cavity and pinned shut with a skewer. I rubbed the outside skin of the chicken with a spoon of crushed garlic and lemon juice, and then sprinkled with some dried basil and set it aside to marinate for an hour (should be overnight).







I took two small leeks and 2 large carrots and cleaned and chopped finely. I then made an alfoil tray by taking a double thickness sheet of alfoil and turning up the edges and folding the corners. I popped the vegetables and some lite salt and pepper in the bottom of the roasting tin. I had some butternut pumpkin in the fridge so popped that in too.




Then Peter did the roasting outside in our covered BBQ, 160C for 90 mins or until fluid runs clear when pierced between leg and breast.





It was quite yummy for a PV meal, 9/10, but I don't think those vegetables were really compliant having chicken juices drip through them....
I served with a side of steamed asparagus which was a nice clean finish.

Vegetable bouillon vinagrette

Page 160 of diet book.

I mixed in a cup 1 Massell chicken flavoured vegetable stock cube with 4 tablespoons hot water, 2 level teasoons cornflour (maize), 4 tablespoons white vinegar and 2 tablespoons of French grainy mustard (Brand: Tania, Dijon).





Worked nicely on my garden salad. This made enough dressing for 2 family salads. Peter gave it an 9/10, Dan an 8.6/10 so it seems this one is one we will use again.

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