Extend your eggs

As I am an  afternoon oatbran muffin eater, I like to have eggs for breakfast rather than a galette. But an egg or 2 on its own is not really enough. Here are 2 "extenders" that I like to use in my scrambled eggs for breakfast.

Puregg Simply egg whites - I will put a layer of this in the pan first before my eggs; and Philadelphia extra light; I use about 100-150g, scoop out as smaller pieces. It takes a little mixing in the pan as you cook, but helps make the eggs smooth and tasty. 

Salmon omelette Dukan style

The new year brings renewed efforts, and I have been asked to refresh the blog for the latest Dukanites.

I did try a Dukan omelette this morning.





First, I whisked 2 eggs (yolk limit for a day) with 2 egg whites and a splash of skim milk with a fork for about 15 seconds. Then I poured it into a warmed nonstick frypan on medium heat. I use my fork to move the mix around and let the unset mix fill the gaps. When about 50% set I added some Huon smoked salmon and a few teaspoons of Philadelphia extra light to the top of one half of the omelette and ground some black pepper. When about 95% set it was time to fold in half and transfer to a plate.

Quite delicious!

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.

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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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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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.

Omelette

This one is not in the book, it is a recipe that I have used for many years that just happens to be Dukan compliant.

Put 2-3 (or more) egg whites and 1-2 whole eggs gently in a non-stick fry pan (remember you can only have a total of 2 egg yolks a day). Move a fork through the setting egg to lift and even out cooking (it is a rough mix, i.e. It is not meant to be homogenous in colour or texture). When 90% set, add several teaspoons of Philadelphia extra light, black pepper (and parsley) to one half and fold over once, leave for 30 sec and then fold again to quarters for easy plating up. I serve with lightly cooked weight watchers bacon on consolidation.

9/10

My breakfast galletes

These have really improved since my first efforts 8 months ago.

They are a 9/10. 

I make them in lots of three, as I have three lovely non-stick frypans and any left overs can be stored in the fridge or frozen (reheat 2 x 1 minute in microwave from frozen). My sister also cooks them in multiples as they do take a long time to make and you might as well invest that time every other day, instead of every day :-)

Separate 3 eggs (reserve yolks for Spice cream recipe). Beat the whites until stiff. Meanwhile, in another bowl, mix 6 tablespoons oat bran, 3 tablespoons wheat bran, 1 teaspoon cinnamon, half a cup artificial granulated sugar, and half a pot of quark ~200g and about 1/2 to 1 cup of unsweetened yoghurt to make a thick batter. Fold through the egg whites. Place in preheated frypan, spreading out to make a circle. Cook on low to medium flame, about 5-10 minutes per side. DO NOT ATTEMPT TO TURN OVER UNTIL WELL SET. If pancake splits, push together again and they will reform. Serve sprinkled with a cinnamon sugar substitute mix and a large dollop of Forme vanilla yoghurt. 

Sometimes I replace cinnamon with a tablespoon of cocoa for a chocolate treat. 

When cruising, add strawberries to the yoghurt and no one will know that you're dieting. 

Eggs and bacon

Using Hans extra lean bacon or Weight Watchers bacon you can make a special weekend breakfast

In a non stick fry pan cook up your bacon. Turn and drop your eggs in.

Option 1: lightly scramble with a fork, sprinkle on a layer of oatbran ( whatever your allocation depending on stage) and push into egg. Turn over for a minute then onto the plate. This is surprisingly tasty. 8.5/10

Option 2: leave out the oatbran and serve sunnyside up (saving oat bran for muffins).