Don't eat like everyone else! Dukan bran cakes - a tasty and healthy alternative

Magic fiber

Oat bran cannot be called an exotic product. These are ordinary shells of grains, which, by the way, contain the lion's share of useful substances. This is a source of coarse fiber. Experts advise eating 5 to 30 grams of bran per day to maintain good digestion.

Here many people have a question: how exactly should bran be consumed? Since they have a neutral taste, bran can theoretically be eaten unprocessed with clean water. However, this can hardly be called an appetizing dish. Fortunately, Dukan fans have invented many bran recipes that are suitable for each of the four stages of the diet.

Dukan flatbreads: 5 recipes for different stages of the diet

Many people are aware of the benefits of bran for digestion. People who monitor their health and control their weight try to include this product in their diet regularly. The nutrition plan developed by Pierre Dukan requires the mandatory consumption of a certain amount of oat bran daily. But not everyone enjoys chewing this product like a cookie. Many people wonder what can be made from bran. One of the options is biscuits, the recipe for which was published by Ducan in one of his books. The nutritionist's followers have come up with other options for this healthy pastry. Dukan flatbreads can be eaten separately, like pancakes, or used to make diet pizza, toast and rolls. They can be used as cake layers. You just need to choose a recipe suitable for a specific stage of the Dukan diet.

Mouthwatering recipes

Losing weight in accordance with the French program begins with the Attack stage. For 3-10 days, the doctor advises eating exclusively protein foods. During this short period, bran cakes provide a pleasant variety to a rather strict diet.

For "Attack"

Ingredients:

• 1.5 tbsp. l. oat bran;
• 1 chicken egg;
• 2 tbsp. l. cottage cheese;
• 2 tsp. kefir

Mix all ingredients thoroughly and pour into the mold. Depending on whether you prefer sweet or salty, add salt or sweetener. Since the products on the list have a neutral taste, without spices such a flatbread will turn out quite boring.

You can cook it in two ways: in a double boiler or in the oven. Silicone molds are suitable for baking in the oven, and when cooking in a double boiler, you can use a standard bowl. Set the utensil to the “Baking” mode and leave for 20 minutes. It takes approximately the same time to cook a flatbread in the oven at 150-180 degrees.

All dairy products must be low-fat. In stores you should look for cottage cheese and kefir that have the 0% mark on them.

For "Alternation"

At the second, longer stage of the diet, the menu becomes more varied. In addition to vegetables, the menu of protein-vegetable days is allowed to include starch, vegetable oil, and low-fat cheese.

It should be remembered: per day you can consume no more than two products from those that are not on the list of 100 allowed (72 protein plus 28 vegetables).

Ingredients:

• 30 g of cottage cheese with fat content up to 7%;
• 2 tbsp. l. oat bran;
• 1 tbsp. l. wheat bran;
• 2 tbsp. l. natural yogurt;
• 1 chicken egg;
• 1 tbsp. l. vegetable oil;
• salt to taste.

Natural yogurt is yogurt without fruit, sugar or other additives.

Grind the cheese and mix with other ingredients. Pour the resulting mixture into a heated frying pan. The flatbread can be cooked in a small amount of vegetable oil or without it if the frying pan has a special non-stick coating. Fry the tortilla for 2-3 minutes over medium heat, then turn over and leave for another 2 minutes. The flatbread is suitable as a hearty breakfast.

Important! At the second stage, the amount of bran that must be eaten daily increases.

If your local stores don't have low-fat cream cheese, you can make it yourself. The recipe for this flatbread can be easily modified for the third and fourth stages by replacing the cream cheese with regular cheese.

For "Pinning"

The goal of Consolidation is to maintain a normal weight and develop healthy eating habits. As with Attack and Alternation, the length of the phase depends on exactly how much weight you initially need to lose. Consolidation can last from two months if you had up to 5 extra pounds, and up to six months or more if your weight was 20 kg more than normal.

Each stage of the Dukan diet is associated with different psychological difficulties. Consolidation is dangerous due to deviations from the chosen course, not because of a monotonous diet, but because the set goals have already been achieved. However, abandoning the Dukan principles at this stage will inevitably result in weight gain again.

During this period, it is especially important to focus on a varied diet while staying within the diet. Fluffy and spicy, this bran cake doesn't take much time to prepare. It can be eaten for breakfast or as a side dish along with fish fillets.

Ingredients:

• 100 g cottage cheese;
• 1 chicken egg;
• 2 tbsp. l. oat bran;
• 1 tsp. baking powder;
• salt, herbs and spices - to taste.

Chop the garlic and herbs, mix all the ingredients. Transfer the resulting mass into the multicooker bowl and cook the cake in the “Baking” mode for 40 minutes.

It is better to grind the garlic and herbs in a mortar to a paste. This will make the dish very flavorful.

Interesting!

Dukan bran cakes!

All Dukan beginners are concerned about two questions: how to survive without carbohydrates and how to force yourself to eat the prescribed 1.5 tablespoons of oat bran per day. There is a way out - prepare a super-simple and very tasty Dukan bran cake.

In the maestro's book it is called a galette, and all because in France it is a national dish. Usually the galette is eaten for breakfast with a fried egg wrapped inside. Sometimes I use galette as a base for an open-faced pie with fruits and berries, but since we have to abstain from pies, let’s get creative!

The Dukan flatbread is wonderful not only on its own, but also as a base for canapés and sandwiches, as a crust for a cake or pizza. There are plenty of options to use it. The basic recipe for Dukan flatbread is very simple. The amount of ingredients is given for one flat cake; if you wish, you can take 2 - 3 times more ingredients and bake more flat cakes. They keep well in the refrigerator.

Remember that you must monitor the permissible amount of bran. On Attack there should be no more than 1.5 tablespoons per brother. This means you can eat a little more than half of the basic flatbread. At Alternation - I kiss you.

We will need:

• 1.5 tablespoons of oat bran.
• 1 tablespoon of any other bran (rye or wheat).
• 1 tablespoon low-fat soft cottage cheese or sugar-free yogurt. You can take low-fat kefir.
• 1 egg.
• Salt.

1. Beat the egg with salt (or spices), add cottage cheese or kefir and bran. Wait 10 minutes until they swell. 2. Grease a non-stick frying pan with a couple of drops of olive oil, heat it up and wipe the surface with a napkin. 3. Pour the mixture, press until browned and turn over.

The main advantage of du flatbread is not even that it can be prepared just once or twice. And the fact is that you can make it according to your taste. Add half a teaspoon of malt, a little ground coriander and caraway seeds and you get Dukan rye flatbread that tastes like Borodino bread. By adding dry oregano, basil, and any French herbs, we get a delicious spicy flatbread that is perfect as a base for sandwiches with fish or meat. Or add cinnamon, vanillin and liquid sweetener and we have a Dukan cake crust ready. By adding a teaspoon of cocoa we get a chocolate cake. As you can see, you can play endlessly.

Recipe for Dukan flatbread with fillings.

Spread the flatbread with low-fat cottage cheese, add lightly salted salmon, sprinkle with dill and place another flatbread on top. Spread the cottage cheese on it again, add a layer of salmon and add another flatbread. You can make the desired number of layers. But at Ataka you can still eat as many sandwiches as 1.5 tablespoons of bran contains!

Prepare a spicy oat bran cake and brush it with tomato paste. Wrap a couple of slices of tomato, cucumber, herbs and pieces of grilled chicken breast in it. To cut in half. It turns out no worse than lavash!

Source

Subtleties of technology

When preparing Dukan flatbreads, you need to take into account several nuances.

• Bran is allowed by Dukan in limited quantities. Often the dough contains more bran than is allowed at the “Attack” stage; in this case, you should not eat the whole cake. The amount of bran in recipes is indicated in grams; a tablespoon contains approximately 12 g of this product.
• Spices and herbs are allowed to be added to food at any stage of the Dukan diet. Be sure to take advantage of this opportunity when preparing flatbreads for any stage of the Dukan Diet.
• Vegetable oil is allowed, but in very small doses. When frying flatbreads in a frying pan, grease it with a fatty product using a cloth napkin or a pastry brush. When baking a flatbread in the oven, use a silicone mold - the baked goods can be easily removed from it, even if it is not covered with a layer of oil.
• Dukan sweet cakes are prepared without sugar. Low-calorie sweeteners are used instead.
• The bran and sweetener should be ground to flour before using to make dough. This can be done manually, but it would be wiser to resort to the help of kitchen appliances: a coffee grinder, a blender.

Chocolate biscuits according to Dukan

• oat bran – 24 g;
• wheat bran – 12 g;
• low fat processed cheese – 50 g;
• low-fat cottage cheese – 25 g;
• chicken egg yolks – 3 pcs.;
• baking powder – 3 g;
• low-fat cocoa – 5-10 g;
• sweetener - to taste.

1. Grind the products, combine, stir until a homogeneous consistency is obtained.
2. Let the dough rest for 5 minutes.
3. Bake in the oven like cottage cheese cakes according to the previous recipe.

Dukan cakes baked according to the recipe above resemble chocolate cookies. They can be served with tea as an independent dessert. They can also be used as cake layers.

Basic recipe for Dukan flatbreads (for any stage of the diet)

• young zucchini (within 0.2-0.25 kg) – 1 pc.;
• chicken egg – 1 pc.;
• oat bran – 24 g;
• corn starch – 30 g;
• salt, dried or fresh herbs, ground black pepper - to your taste;
• vegetable oil - as needed.

1. Peel the zucchini. Grind the pulp on a medium-sized grater and squeeze.
2. Add the egg and stir.
3. Enter bran, starch, salts and spices. You can add half a teaspoon of baking powder.
4. Let the dough sit for 10 minutes to allow the bran to swell.
5. Fry the flatbreads in a frying pan greased with a thin layer of oil.

Flatbreads prepared according to this recipe can be eaten starting from the “Alternating” stage on protein-vegetable days.

Cheese biscuits according to Dukan

• oat bran – 24 g;
• wheat bran – 12 g;
• low-fat cheese – 20 g;
• chicken egg – 1 pc.;
• low-fat kefir – 50 ml;
• salt, seasonings - to your taste.

1. Finely grate the cheese.
2. Mix crushed bran with kefir and egg.
3. After 5 minutes, add the remaining ingredients.
4. Pour the batter into a greased cake tin and smooth it out using damp palms.
5. Place in an oven preheated to 180 degrees and bake for 15-20 minutes.

Cheese scones are a classic of French cuisine. They are delicious on their own, but can serve as a base for pizza or sandwiches.

Crispy Dukan oatcakes

For lovers of light and crispy baked goods, we offer a recipe for protein-based flatbreads. Products are given for the “Cruise” mode; for other stages it is necessary to adjust the volume of oat and wheat bran. Servings: for 2 days

Ingredients:

• Egg whites – 6 pcs.;
• Oat bran – 4 tbsp;
• Wheat bran – 3 tbsp;
• Salt substitute - to taste.

1. Set the oven to heat at 180°C. Pour the whites into the chopper bowl, add some salt, put on the dough hook and beat until stiff peaks form. You can use a blender, mixer, food processor, or regular whisk.
2. Gently add bran 1 tbsp at a time, stirring with a wooden or silicone spatula.
3. Place the airy dough on a baking sheet with a non-stick mat using a spatula, leveling it and shaping it into flat cakes.
4. Place in the oven for 10 minutes. We watch through the glass in the door so that the baked goods do not burn. Remove when ready and cool. Let's crunch with pleasure!

Sweet curd cakes according to Dukan

• low-fat cottage cheese – 0.2 kg;
• chicken egg – 1 pc.;
• oat bran – 60 g;
• baking powder – 3 g;
• sugar substitute - to taste;
• vanillin – 1 g;
• vegetable oil - as needed.

1. Mix cottage cheese with bran.
2. Add the egg, mash until smooth.
3. Add the rest of the ingredients and mix.
4. Place oil-soaked parchment or silicone mat on a baking sheet.
5. Lay out the curd dough and smooth it out.
6. Place in an oven preheated to 180 degrees for 20 minutes.

Cut the finished cake into equal parts and use it as a cake or cookie crust. You can also bake cakes in round silicone molds.

Oatcakes recipe according to Dukan

Do you follow the Dukan diet? Almost all carbohydrates are prohibited, but do you want a sandwich with cheese, at least low-fat, or a piece of chicken breast? Are you dying to miss tea and pancakes? There is an exit! Dukan's bran oatcakes are your comfort food.

An important point is that the dose of bran per day allowed at one stage or another is quite small, so it will not be possible to prepare a generous amount of cakes. In order to effectively use your strength and kitchen equipment, it will be more rational to increase all the components in the recipes several times and get a diet for several days at once. Simply bag extra portions and freeze.