Weight Loss

RECIPES updated May 30th


Galettes (Oat Bran Pancakes) PP/PV
You can eat your oat bran as a porridge as explained earlier or you can make these pancake type goodies
They are called galettes and are delicious. (They also can be made without sugar and vanilla and substitute
spices, garlic and chopped meat etc. . We have not tried the savory ones but others say they are good too.)


1 1/2 Tbls oat bran
1 1/2 Tbls Greek Yogurt
1 egg
1 tsp of vanilla
2 Tbls Splenda
pinch baking powder

Mix it up and cook in a non stick frying pan (put a drop of oil in pan and use a paper towel to rub all the pan) for about 3 mins on one side and 2 mins on the other .  (I make mine about 3 inches across)

I 4x's the recipe at least and then divide the number of pancakes by 4 and have enough for 4 days for one person.

Our favourite is turkey bacon and eggs for breakfast with 4 little pancakes and we put a very tiny scrap of sugar free jam on pancakes. Sugar free jam is not a food we can have but only do it once every couple of weeks. If it is a PV day we also have fried tomatoes with it and think we are in heaven lol.

****In larger cities you can find Greek yogurt or Quark. It is a much thicker form of yogurt or if you can not find it you can use some 95% FF cream cheese.  I make my own yogurt and let it drain a lot and then use that for cooking the pancakes and also in my meatballs.

Protein Main Dishes

Sauteed Chicken Breasts with Creamy Chive Sauce

  • 6-8 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
  • 1 teaspoon salt, divided
  • 1/4 cup corn starch
  • 1or 2 thinly sliced onions
  •  ¼ cup white wine
  • 2 cups reduced-sodium chicken broth
  • 1/3 cup Fat Free sour cream
  • 1 tablespoon Dijon mustard
  • 1/2 cup chopped chives, ( I used the green part of a bunch of green onions
  •  a bit of parsley 
  • optional: I shredded a bit of Fat Free Mozzarella cheese on top as well 
  1. Cut the chicken breasts in half if they are large. Place chicken between sheets of plastic wrap or parchment paper and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch.
  2.  Season both sides of the chicken with a tiny bit of the salt and then put corn starch in a small sieve and shake a bit on each side of each chicken breast 
  3. Rub a large nonstick skillet with a drop or two of oil and heat over medium-high heat. Add the chicken and cook until golden brown, 2 - 3 minutes per side. Transfer to a plate, cover and keep warm.
  4. In the same pan add the onions and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining  corn starch; stir to coat. Add wine, broth and the remaining bit of salt; bring to a boil, stirring often.
  5. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 10 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. If you have a lot of chicken alternate the ones on the bottom with the  top ones half way through
  6. Place chicken on a serving platter, pour the thickened juice over top and sprinkle with the chives parsley and cheese and serve immediately.
**** the corn starch and wine make up a small bit of your daily tolerated.


Sauce-1/2 cup sweetener
1 cup chicken broth
1 ½ tablespoons cornstarch
2 tablespoons lemon juice
¾ teaspoon salt
3 slices of lemon (peeled)
yellow food coloring (optional)

Mix together in a pan the chicken broth, sweetener and salt,  stir until hot.
Mix the cornstarch with the lemon juice. (fresh lemon is the best) and stir into the broth mixture, cook until thick. Add the lemon slices and yellow food coloring (optional but does make it look nicer) and let it sit while you prepare the chicken

Pound the chicken breasts until about 1/4 inch thick and dry fry in a frying pan just to brown.
Do not completely cook or they will be dry. Remove each one to  a plate while you do all the chicken pieces.
Pour the lemon sauce back into the pan and stir and heat .
Add the chicken slices back into the pan and cover with sauce by stirring best as you can.
Simmer for 5 mins covered to finish cooking the chicken and to soften the lemon slices.
Pour all onto a platter and serve.

Lettuce Wraps, Stir Fry Sauce, Dipping Sauce PV

Lettuce Wraps
Small bit of oil or spray oil
2 boneless skinless chicken breasts (or ground chicken or turkey)
1 cup water chestnuts  ( or celery )
2/3 cup mushrooms (chopped small)
½ cup of small cut up pieces of onion
1 tsp minced garlic
Pieces of lettuce for wraps

Chop up chicken into small (pea size) and cook in the oiled pan for a few mins stirring.
Set meat aside and cook the rest of vegetables for a few mins, still keeping them a bit crunchy.  Add back the meat and add the sauce and cook for a min until thickened.
Spoon into ice cold lettuce and enjoy.

Stir Fry Sauce
2 Tbls soya sauce
2 Tbls Splenda
½ teas. rice wine vinegar  (may have 1 gr of sugar ..can use regular vinegar)

This was excellent with just the above, The combination of very hot chicken mixture and the icy cold lettuce is great. Next time I am going to add some large fresh shrimp chopped small as well as red peppers.

The following is the recipe given to me and is used to drizzle a little on the lettuce while you eat the wraps.

Drizzle or Dipping Sauce
¼ cup Splenda
½ cup water
2 Tbls. Soya Sauce
2 tsp rice wine vinegar (or reg vinegar)
2 Tbls ketchup  (if you can find the sugar free)
1 Tbls lemon juice
1/8 tsp sesame oil
1 Tbls hot mustard ( or use dry mustard mixed with 2 tsp water)
1-2 tsp finely chopped garlic and red chili paste (optional)
    (I used 1 tsp minced garlic and  1 tsp chili paste)

I had the rice wine vinegar , sesame oil and red chili paste all on hand and it tastes wonderful. I doubled the recipe and it made over 2 cups. I funnelled into a tall clean old
Balsamic vinegar bottle and put a wine stopper in it.
It lasts a long time, and I don’t think I use more than 1 or 2 Tbls with my wraps so you are not getting much of the ketchup…..

It is salty and may slow down your losses……watch

We like it to dip our baked chicken breasts into as well
(I usually 4x this recipe and keep in frig in a quart jar)

Ground Chicken Stuffed Cabbage Rolls

Serves 4.
1 small head green cabbage (2 pounds), cored
1 pound lean ground chicken
3 T oat bran
1/2 carrot, shredded
3 green onions, trimmed and thinly sliced
2 tablespoons tomato paste
2 tablespoons sweetner
1/2 cup reduced-sodium canned chicken broth
1/2 teaspoon dried sage
Coarse salt and ground pepper

In a pot of boiling water, cook cabbage until outer leaves are bright green and pliable, 6 to 8 minutes. Remove from pot. Pull off 8 leaves. Trim thick core from each leaf.
In a bowl, mix chicken, oat bran, carrot, 2 scallions, tomato paste, sweetner, 1/4cup broth, sage, 3/4 teaspoon salt, and 1/4 teaspoon pepper.

Place 1 cabbage leaf in a small bowl. Fill halfway with pork mixture; fold leaf over filling. Repeat with remaining leaves. Place rolls, seam sides down, in a single layer on a heatproof plate.

In a 12-inch skillet fitted with a round rack, bring 1 inch of water to a simmer over medium heat. Place plate with rolls on rack. Pour remaining 1/4 cup broth over rolls; sprinkle with remaining scallion. Cover; steam until firm, 12 to 15 minutes (add more water as needed). Serve with steaming juices and scallions.

If you don't have a round wire rack (to use in step three), roll up aluminum foil, and shape it into a ring. Place the ring in the pan, and nest the plate on top.What I did was just put the rolls in a casserole and poured some canned tomatoes over top and cooked but I would like to try them just steamed.


1.25 lb of extra-lean ground turkey
3 cloves of minced garlic
½  onion, minced
½ cup of minced fresh mushrooms
1/3 cup of oat bran
2 Tbsp ground flax seeds
2 eggs
1 tbsp. of Worcestershire sauce
1/3 cup of grated Parmesan cheese
1 tsp. of nutmeg

salt and pepper

Big pot of tomato sauce

If you can find sugar free tomato sauce,you can just use that but I like to make my own....
In a large pot over medium heat, simmer a big can of tomatoes
I added oregano, dried garlic, thyme and ½ tsp of baking soda , salt and pepper, and some chopped garlic ( or 1 Tbls of dried garlic, easier)
I simmered for awhile and then added the turkey balls on top, then added more tomatoes between layers.
I did this in a pot but a large fry pan would work too as long as it has a good lid
In a large bowl combine turkey, garlic, onion, mushrooms, oat bran, flax seed,  Worcestershire, cheese, nutmeg, eggs , salt and pepper.  Work it together until everything is well combined.  Take about two tbsp. of meat mixture and form into a ball about the size of a golf ball you should have 18 meatballs when you're done. Once you form all of your meatballs, one-by-one drop them into the simmering sauce.
Allow them to simmer for forty-five minutes to an hour covered….
Only take the lid off for a second or two to stir bottom to prevent sticking.
Makes 6 servings
They can be served over cooked spaghetti squash as the picture

Secret Tip #1: The mushrooms will release moisture as they cook, keeping the meatballs moist anSecret Tip #3: Simmer, simmer, simmer! This gives the veggies  time to cook and release their moisture and flavor into the meatballs making once again…a tender and moist meatball!
Secret Tip #2: Ground flax seeds! As the turkey meat is very low fat the added flax seeds add good fat with Omegas that our body needs. You only need a little… two tablespoons for six servings and  works perfectly!


A spicy dense cured salami recipe. This recipe is very easy to make, is a bit dry as I used ground round steak with no fat at all ,but would be excellent for a Dukan pizza

2 pounds of salami

2 pounds lean ground beef (95% lean or leaner)
2 teaspoons liquid smoke flavouring ( I did not use)
2 teaspoons ground black pepper
2 teaspoons mustard seed
1 tsp sage
2 teaspoons crushed fennel seed
1 or 2 teaspoons crushed red pepper (I used ½ tsp chilli paste)
1/2 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon Splenda
2 Tbls red wine (optional)
2 heaping teaspoons Morton's Tender Quick curing salt (if you want some of this just ask as
I have a big pkg that I will never finish)


1. Combine seasonings and meat and mix thoroughly, using hands. Cover and refrigerate for 72 hours.
2. Form meat into 4 logs or rolls. Place a rack (or pan/sheet with drainage) on a cookie sheet and put the logs onto rack. Bake at 200 degrees for 8 hours, rotating logs every 2 hours.
3. Logs will be a bright pink when they are finished, and should be fairly dry and firm. Wipe off excess grease and allow meat to cool. Chill and then slice thinly. Refrigerate for up to 2 weeks or freeze for longer storage.



This easy version of pumpkin pie doesn't rely on custard for its silky texture. Instead, a small amount of cream cheese and gelatine is used to set the filling. It was made with a graham crust originally but I used no base and it is terrific.

serves 8 - 10

  • 3 teaspoons unflavoured powdered gelatine (from 2 packets)
  • 1 lge can (29 ounces) pure pumpkin puree    (I used the lge 796 ml size)
  • 4 ounces FF cream cheese, room temperature
  • 1 cup of skim milk with ½ cup of powdered skim milk beat in to it
  • 1 cup of Splenda
  •  1/4 cup of Splenda Brown sugar
  • 3/4 to 1 teaspoon ground cinnamon
  • 1/4 tsp allspice
  • 1/4 teaspoon ground or freshly grated nutmeg, plus more for garnish
  • 3/4 teaspoon salt

1 Cup FF yogurt with vanilla and lots of sweetener
1. Place 1/4 cup cold water in a small bowl. Sprinkle gelatine on top and let stand 5 minutes. In a large bowl, whisk together pumpkin puree and cream cheese until smooth. In a small saucepan, combine milk, brown sugar, sweetener, cinnamon, nutmeg, and salt; bring to a simmer over medium. Add gelatine mixture and stir until completely dissolved. Pour milk mixture into pumpkin mixture and beat until completely smooth.
2. Pour filling into 9 x 11 pan (lined with parchment paper ) and refrigerate until chilled and completely set, about  3-4 hours (or wrap tightly with plastic and refrigerate, up to 2 days).
3. To serve, put a dollop of the sweetener yogurt on top and sprinkle a tiny bit of fresh grated nutmeg on top..

This is great for a group as it makes lots of slices and everyone loved it and many were not on the diet.
I am not sure if it would freeze as it is not cooked so if just for yourself cut recipe in half and use 1 – small can of pumpkin . Make sure it is pure pumpkin and not pumpkin pie fill as that already has spices etc in it.
** this includes a bit of tolerated food with the powdered skim milk




2 sugar free jello
2 cup hot water /dissolve jello in it first/
2 cup ff vanilla yogurt
whisk well and refrigerate until thick

You may want to stir once after it has started to jell.






Serves 4
1 head of Cauliflower
1 clove Garlic
Freshly Cracked Black Pepper
1-2 tbsp 95% Fatfree 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 and leave cauliflower as dry as possible. I add the garlic at this time so it gets a bit of a cook
5. Turn off the heat and begin to mash the Cauliflower. Add the Extra Light Cream Cheese (however much you want) and  Pepper
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 use my hand beater.  
Think of it as mashed potatoes and it is a treat.


This is by far our favourite vegetable dish. We have it at least once a week and it feels so wrong to eat it lol
But it is Dukan legal and I am sure good for you.
(Picture is acorn squash in the front and butternut squash in the back.....the acorn was much tastier.)

1 acorn squash (cut in half or quarters if really large)
salt and pepper
1/2 tsp fresh grated nutmeg
1 Tbls vanilla
1/2 Tbls of brown sugar Splenda

Heat your squash for a couple of mins in the microwave to make it easier to cut.
Cut in half and take a thin slice off the bottom or each piece to make them lay flat.
Scoop out all the seeds and use a sharp spoon to scrap out the stringy stuff.
Put squash into a casserole dish and mix the Splenda with the vanilla and rub on the fleash of  each piece
Salt and pepper as desired
Grate nutmeg over the top of each piece. (I really think the fresh grated nutmeg is superior to just dry nutmeg from a bottle, but if you do not have the whole nutmeg just use the nutmeg in your cupboard.)

Before putting in the oven, put about 1/2 inch of water in the casserole aroung the squash

Bake at 425 for about 45 mins to an hour until very soft when pierced by a fork and brown on top....
(If eating other vegetables with your meal, 1/2 a squash maybe too much but I can overdose on it lol)


Broccoli  (I used about a pound)
Brussels sprouts cut in quarters ( I used about 20)
Bean sprouts  fresh or canned

In 400 oven cook Brussels sprout quartered on a cookie sheet for 10 mins until a bit brown
Stir fry broccoli in pan with just a wipe of oil for a couple of mins
Add bean sprouts and cook for 5 mins
Add Brussels sprouts and stir fry until a bit soft
Salt and pepper to taste
Mix 1/4 cup of chicken broth thickened with a tsp of corn starch and stir into
veggies until thickened 
Serve immediately
Serves 6



1 head of  cauliflower
2 egg, beaten
sliced green onion, your desired amount
sliced red pepper, your desired amount
2 finely chopped carrots ,
1 celery stalk chopped fine
10 mushrooms quartered and chopped
1 or 2 cloves of  garlic chopped fine
½ tsp grated fresh ginger
1/2 tsp Sesame seed oil
1 tsp Chinese five spice powder
1/4 cup soy sauce ( more or less as desired for taste

Using a food processor, finely chop the cauliflower.  I used a grater this time
Place in microwave safe bowl and sprinkle with a few drops of water.  
Cover and cook on high for 2 mins, remove and stir,
then re-cover and cook further 2 mins.  Leave to cool slightly.

Saute onion, pepper celery, carrot and mushrooms in a fry pan just wiped with a tiny bit of oil, until almost soft, add ginger, oil,
garlic and five spice mix, cook 2 minute.
Push to side and stir fry eggs on side and then mix
into rice mixture and stir in soya sauce  
Sprinkle with green onions

This made enough for 6 people with the rest of the Chinese meal.



Butternut squash is a type of winter squash.
Well it is not Lays potato chips but it does feel like I am eating chips.....We have this every couple of weeks as a treat when watching TV. It is a bit of work but it is good.
When buying a BUTTERNUT SQUASH, buy one with the longest neck as this part does not have seeds and can be peeled and sliced to make chips. To help slice easier, heat in the microwave for 2-3 mins first.

Finale Grate and SliceCut off the neck part, and peel off the skin. Then slice as thin as you can with a good sharp knife. If you have a mandolin type slicer that you can make paper thin, this would be much easier

After slicing all the squash, put the slices on broiler tray that has slots
so air can move around chips, or if you do not have one, put on a try with parchment paper under the chips to prevent sticking.
Sprinkle with garlic salt or plain salt and bake at 350 until brown on edges and a bit crisp. Turn down the oven to 200 and leave for 30+  more mins until completely crisp
Gently move to a bowl      

1/4 cup FF sour cream
1/4 cup 95% FF cream cheese
1 tsp of dry dill or 1 Tbls of fresh dill
1/2 tsp of dry onion flakes or finely cut fresh onion
1/2 tsp of garlic salt
1/4 tsp sweetner
pinch of pepper
1/2  tsp lemon juice
Let sit for a few hours so flavors meld....

( Search online for many ways to cook the other part of the squash..bake...boil...etc)

Breads, Muffins etc

Oatbran Flaxmeal Foccacia style Bread

  • 1/2 cup flaxseed meal
  • 1/2 cup wheat bran
  • 1 cup oat bran
  • 1 tsp salt
  • 1 Tbsp Splenda
  • 1 Tbsp baking powder
  • 1/2 cup water
  • 5 eggs, well beaten
  1. Preheat oven 350F
  2. Mix all the dry ingredients
  3. Add the eggs and water, stir thoroughly.
  4. Allow the mix to stand for 5 mins or so, to allow it to thicken
  5. Pour the thickened mix onto a baking tray (use an oven sheet underneath it to stop it from sticking – you can use parchment paper)
  6. Spread out the mix until you’ve got a nice rectangular or oval looking shape, at least 1/2 inch thick. 
  7. Cook in oven for about 30 + mins
  8. Remove, leave to stand for 20 mins, then cut into six portions, allow to cool further then store in an airtight container.
I love this bread! I cut it in half, toast the halves, and spread with extra light philly

I cut mine into 8 servings and that cuts the flax down to where it should be… Dukan says you can have 1.5 Tsp of flax meal a day. I freeze it in individual bags and have a nice treat a couple of times a week for breakfast. ~cheryl
This is a good alternative for your morning oat bran.  Do not have both…..

DUKAN BREAD LOAF   (my favorite)


   * ½ cup oat bran
   * ½ cup wheat bran
   * ¼ cup ground flax seed
   * 10 Tbls skim milk powder
   * 2 tsp baking powder
   * 1 tsp salt
   * 2 1/2Tbls of Rapid or Quick yeast
   * 1 Tbs no fat plain yogurt
   * ¼ cup  Philadelphia 95% FF cream cheese  room temperature
   * 3 eggs
   * ¼ cup warm water
I added 1 tsp of Splenda to the yeast mixture as well


Use 2 bowls.  In the first bowl mix the yeast, water, sweetner and Philadelphia cream cheese and give a good whisk. Put aside and let rise for 15 mins.....
Mix all the other ingredients together in a larger bowl. I put in the eggs first and beat well
Add the yeast mixture to the other ingredients and beat well
Pour mixture into a loaf tin (I line mine with baking paper) and cook in a hot oven (400 degrees F) for 10 minutes.  Reduce temperature to 350 degrees and cook for a further 20 minutes.

I let mine rise in the loaf tin for about an hour and it did rise some.
I now have a silicon loaf tin that is much narrower and hope to make in that next as it should rise a bit higher and be more like a slice of bread.
I sliced the loaf in 16 slices and 2 would be oat bran equiv for the day
They do not toast very well in toaster but worked better under the broiler.


Preheat oven to 350
¾ cup Oat bran (12 Tbls)
6 Tbls Wheat bran
¾ cup Goji Berries (12 Tbls)
1 cup FF Plain Yogurt
6 tsp Baking Powder
4 large eggs (beat the egg whites separately and fold in last)
3/4 cup Splenda
1 Tbls mango flavouring (or use vanilla or any other fragrant essence)
(I actually like lemon flavoring and put in about1 1/2 T)
Beat ingredients together and immediately put into muffin tins that you have placed cupcake liners
They are the best done in the silicon muffin cups..No wastage at all.
Bake for 16 mins at 350. It will make 12 muffins
You can have 2 a day in place of your oat bread or your oatmeal porridge.
Tolerated would be ½ Tbls of wheat bran and your goji berry daily limit per muffin.