Recipes for desserts and pastries according to Dukan with bran. Cooking casseroles, puddings, scones and cakes according to Dukan: recipes

Recipe for making dietary bread in a multicooker according to Dukan

Dukan bread
To prepare this bread, you need a set of simple ingredients:

about 100 grams of various brans (it is best to use oat and wheat bran in a ratio of 70 to 30 percent)
eggs (about two pieces, it is best to use homemade natural eggs)
cottage cheese (low fat content or completely fat-free in the amount of 2 grams)
salt to taste (use sea salt, it is healthier for humans)
sugar (in this case it is optional)
baking powder

Making Dukan bread in a slow cooker:

The bran should be ground into flour; for this you need to use a coffee grinder
The bran should be ground a little bit at a time to get good flour (oatmeal)
pour the resulting flour into a separate bowl
eggs should be divided into yolks and whites, the yolks should be whipped separately into a foam, and the whites should also be whipped separately with a pinch of salt into a stable foam
pour baking powder and cottage cheese, ground through a sieve, into a bowl with oatmeal (this will allow you to get a good texture for the bread)
add eggs to the mixture and mix everything thoroughly with a whisk
you can add any spices to flavor the bread. It is best to use cumin, cardamom or a mixture of Italian herbs
the multicooker bowl should be greased with a small amount of oil, it is best to give preference to olive oil
The mass must be transferred to a bowl and baked for thirty minutes in the “baking” mode
let the bread cool slightly in the bowl after baking before removing it from the bowl

Dukan bread from a multicooker

Recipe for making dietary bread in a bread machine according to Dukan

The good thing about a bread maker is that it can not only bake bread itself, but also knead it. In addition, in a bread machine it turns out drier than in a slow cooker and therefore looks more like the real thing. To prepare this bread you need a set of the following ingredients:

4 eggs - it is best to give preference to homemade natural eggs, they have a rich taste and contain a large range of useful microelements
oat bran in the amount of 200 grams, which must be thoroughly crushed into oatmeal
low-fat cottage cheese - about 120 grams, which should be ground through a sieve to obtain a uniform, beautiful texture of the product
milk o - low-fat or completely low-fat (about half a glass)
yeast - no more than five grams
salt and sweetener to taste, you can add natural spices

Baking dietary bread according to Dukan in a bread machine:

the bran is ground in advance in a coffee grinder to form flour
oatmeal mixed with bulk ingredients is poured into the bowl of the bread machine
beat the eggs: separate the yolks and separate the whites so that the bread is airy
pour the milk into the eggs, mix everything thoroughly
add the egg-milk mass to the oatmeal and turn on the “dough kneading” mode
after the dough has become homogeneous, turn on the “quick baking” mode for two hours

bran bread from a bread machine

Useful properties of bran

The product is rich in fiber, microelements and many vitamins. Thanks to these properties, it benefits all human organs and systems, and the possibility of causing harm to health when consumed is minimal.

The main beneficial property of bran for everyone is considered to be its beneficial effect on the gastrointestinal tract due to the high fiber content in the composition. There is an opinion that a person could extend his life by eating more roughage food (those rich in fiber).

They can also improve the functioning of the visual system, normalize blood glucose levels and have a general strengthening effect on the human immune system.

You can list other beneficial properties of bran:

beneficial effect on the condition of the skin, nails and hair;
It is a cleanser of the entire body from waste and toxins.

Attention! Bran for cleansing the intestines is an indispensable product.

can be introduced into the diet as a means for the treatment and prevention of dysbiosis;
cholesterol reduction;
regular, proper consumption prevents obesity;
contribute to the normalization of the bile secretion process;
recommended for use by hypertensive patients;
have a beneficial effect on the condition of the veins, therefore useful for varicose veins.

Recipe for making Napoleon cake according to the Dukan diet

The necessary set of ingredients for baking a diet cake, crust:

Eggs - 3 pieces (give preference to homemade natural eggs)
Starch - natural potato (about 30 grams - about three half-full spoons)
Sweetener for sweet taste - about five tablets

Required set of ingredients for the cream:

milk - skim (or a minimum amount of fat - 1%) in the amount of one full glass
starch - natural potato (about 1 gram, no more)
milk powder - about 50 grams, no more (easy to buy in the supermarket)
sweetener (sachet, to taste, but no more than five tablets)

Napoleon cake, or rather its variation, can also be prepared according to Dukan
Baking the cake:

Knead the dough into cake layers . They should be fried in a Teflon frying pan without oil; use a multicooker, if desired, to bake thin pancakes.
To prepare the cream, you must first mix the milk powder with starch, sweetener and vanillin. Heat the milk in a bowl and gradually add the dry mixture, stir thoroughly and wait for it to thicken.
The finished pancakes are assembled into a cake. If desired, one pancake can be overdried and fried more than the others, it will serve as a topping.
Each pancake is coated with cream, the top of the cake is also coated with cream and sprinkled with dry crushed pancake cake.
Decorate the cake in portions with a sprig of mint and raspberries (any seasonal berry).

Recipe for Mocha coffee cake according to Dukan

Set of ingredients:

eggs - 2 pieces, it is best to choose homemade eggs
Sweetener - adjust to taste
baking powder - half a teaspoon
wheat bran - about 1.5 tablespoons
oat bran - about 1.5 tablespoons
coffee - regular instant (should be diluted with a small amount of water to make it liquid)
cottage cheese - not greasy, pureed, not sweet, about 4 full tablespoons (can be rubbed through a sieve)

Mocha cake according to Dukan, recipe
Cooking the cake :

The bran should be thoroughly ground in a coffee grinder until it becomes flour.
The eggs are beaten until foamy.
All ingredients are thoroughly mixed until smooth.
The cake is baked in a slow cooker or oven for about twenty minutes.
After cooking it should be cooled.
Use curd cream for lubrication: to do this, mix cottage cheese with milk; if desired, you can add grated berries to the cream.
The cake is cut into two halves, greased and crushed with cinnamon.

How to use oat bran

In this matter, I rely on the opinion and many years of experience of Dr. Dukan. If you are a follower of his diet, then the amount of bran varies depending on the phase from 1.5 tbsp. spoons per day up to 3 tbsp. spoons a day. Two to three tablespoons a day is the maximum at which all the beneficial effects of bran on our body are revealed. The recipes with oat bran on this blog are adapted for the Dukan diet, but most of them will also appeal to “normal” people))

Dukan cottage cheese casserole: recipe

Dukan cottage cheese casserole
To prepare this casserole you will need a simple set of ingredients:

cottage cheese - low fat (preferably with 0% fat content) in the amount of 600 grams
eggs - 4 pieces (fresh homemade eggs will literally improve the taste of your casserole and give it a pleasant yellowish color)
powdered milk - (if possible, choose skim milk) - 3 large spoons
wheat bran - 2 tablespoons
starch - 2 tablespoons (in this recipe it is best to choose corn starch, which will give a slight sweet taste, but in the absence of it, add potato starch)
vanillin and sweetener (adjust to taste)

Preparing Dukan casserole:

if you have a multicooker, then all your time and labor costs are minimized, otherwise, bake the casserole in the oven at a temperature of 200 degrees for about half an hour (maybe 40 minutes, look at the dish)
the cottage cheese should be ground through a sieve so that it has a uniform, pleasant texture
beat eggs with a mixer
add milk powder and starch to the eggs, beat again
optionally add vanillin for flavor and sweetener to make the dish a little sweet
grease the walls of the bowl (or mold) with a small amount of oil (any kind)
place the mixture on a baking sheet (in a bowl) and bake until crusty
Do not remove the finished dish from the mold until it thickens completely; in portions, the casserole can be decorated with a sprig of mint, fresh berries or fruits, as well as cinnamon powder

How to cook pies according to Dukan: recipe for dietary pies

To prepare dietary cabbage pies according to the Dukan diet, you should stock up on the following set of ingredients:

cottage cheese - 300 grams, low-fat, crumbly (preferably with 0% fat content)
egg - 1 piece for dough and 3 for filling (it is advisable to choose homemade eggs for baking)
bran - two more heaped spoons (wheat bran)
gluten - up to 3 large spoons
a pinch of salt
sweetener to taste
cabbage - white (choose young cabbage)
vegetable oil - for frying

Dukan pies are a dietary product without fat, flour and sugar.
Preparation of filling for cabbage pies :

The required amount of cabbage should be chopped and simmered in a frying pan with a thick bottom with oil and water, add a little salt.
Boil two eggs, chop finely and add to the cabbage, leave the mixture to cool - this is the filling.

Preparation of dough for pies according to Dukan:

cottage cheese is rubbed through a sieve
eggs are beaten in a separate bowl until foamy
mix all bulk ingredients: oatmeal, gluten, salt, sweetener, add to the mixture
The dough turns out quite sticky, so you need to grease your hands and surface with vegetable oil
Place the dough on the table and pinch off a piece, divide into portions
put the filling in each piece, roll it into a ball or make a boat
Place the finished pies on parchment paper
Each pie should be brushed with beaten egg

The pies do not bake for long: about 20 minutes at a temperature of 200 degrees, look at their blush

How to cook a delicious and healthy Dukan pie: recipe

Ingredients for Dukan meat pie:

meat for filling (choose yourself), boiled, minced in a meat grinder
bran - 6 full tablespoons of oat bran and 3 tablespoons of wheat bran, ground in a coffee grinder
eggs - two large domestic eggs
baking powder - about half a tablespoon or one teaspoon
kefir - not fatty (maximum - 1%) a full glass (about 300 grams)
onion - for filling (one onion)
greens - to taste and desire
salt, pepper, spices, oil for greasing the pan

Dukan meat pie - an interesting recipe for a delicious delicacy
Preparing a dietary meat pie :

The meat is boiled
the onion is finely chopped and sautéed in a teaspoon of oil (preferably olive)
grind the meat and onions in a blender or meat grinder until smooth, mix with herbs
the bran is ground, combined with eggs, baking powder and kefir, the dough is kneaded
meat and onions must be added to the dough, mix everything thoroughly
cover the sheet with parchment and lay out the mass, or put it in a slow cooker
The pie should be baked in the oven for about 40 minutes, provided that the temperature is 200 degrees
Thirty minutes will be enough in a slow cooker
the pie is cut into portions and served with a sprig of basil

Oat bran benefits and harms

Oat bran has many beneficial properties for our health. Thus, in the 1980s, studies were conducted in the USA that proved that eating bran lowers cholesterol. And research conducted in Australia found a link between regular consumption of oat bran and the prevention of diabetes. This occurs due to stabilization of blood sugar levels. British scientists have proven that oat bran in the diet is an excellent prevention of malignant tumors of the colon.

Oat bran absorbs liquid 25-30 times its “dry” volume. In the stomach, swollen bran creates a feeling of fullness. Further, moving through the intestinal tract, bran works as a natural adsorbent and removes accumulated toxins from the body. Gently stimulate intestinal motility, establishing its regular functioning. The fiber contained in oat bran is an excellent nutrient medium for beneficial intestinal microflora.

How to make delicious Dukan diet pudding?

You can prepare diet pudding from the following set of ingredients:

Gelatin - one teaspoon of gelatin dissolved in water.
Cocoa - a teaspoon of powder (if desired, you can replace it with a teaspoon of coffee, which should be dissolved first).
Milk - low fat or low fat - one glass.
Additives to taste : salt, vanillin, sweetener.

Dukan pudding is a delicate delicacy without calories.
Preparing pudding does not require much labor :

dissolve a spoonful of gelatin in cold water and let it swell
Heat the milk and add vanillin or cinnamon (to taste)
pour in the dissolved gelatin in a thin stream, stirring the milk
you can divide the mass into two parts and add cocoa to one, then from two parts you will get a two-color pudding, or immediately dissolve cocoa in milk
pour the mixture into the mold and leave it in the refrigerator for an hour to harden

Pudding is served with fresh berries and a sprig of mint. You can sprinkle it with cinnamon for beauty.

Rye bran, composition and benefits

An equally popular dietary supplement among those who want to lose weight is rye bran. The presence of coarse dietary fiber and the wealth of invaluable components makes them an effective therapeutic and prophylactic agent and an important ingredient in recipes with a reduced percentage of calories. Oat bran fiber cleanses the intestines and relieves digestive problems.

Vitamins A, groups B and E, numerous valuable mineral compounds saturate our body, regulate metabolic processes and have a beneficial effect on overall health. Rye derivatives are useful for their content of a special type of Omega acids, which have a beneficial effect on cell growth and slow down aging.

How to use rye bran for weight loss

Rye bran should be taken as a vitamin supplement to your daily diet. The most important thing to understand is that this product cannot become the dominant element of the menu.

For a diet with the addition of bran to be beneficial and effective, it is important to monitor the calorie content of what we eat. The total amount of calories consumed per day for women should not exceed 2000 kcal

In this case, it is necessary to lead an active lifestyle, move a lot, spend at least half an hour a day for a walk.

The main rules for taking rye bran are as follows:

the product must be of high quality, from a pharmacy;
increase the dose gradually to 3 tbsp. l. in a day;
do not eat bran in dry form;
drink plenty of water all the time;
Divide the nutritional supplement into 3 doses per day.

Recipes with rye bran for weight loss

For weight loss purposes, it is best to take rye bran between meals 15 minutes before meals. First you need to soak a portion of bran in water or kefir and then drink this mass. This method is effective, but the bran grounds are not very pleasant to the taste.

Over time, it becomes difficult to force yourself to swallow it. In this case, the alternative would be an individual selection of dishes with rye bran in the composition of your menu.

Okroshka for the summer diet

We will need:

300 grams of kefir;
fresh cucumber;
boiled beets - 1 pc.;
two eggs;
40 grams of green onions;
basil and herbs to taste;
sourdough - 100 g;
rye bran - 40 g.

How to cook:

Cut the boiled eggs into strips. Chop the onion leaves. Chop beets and cucumbers into medium pieces. Prepare a solution of water and kefir. Next, immerse all the chopped vegetables and egg cubes in the liquid. Pour the bran into the container and mix well. If desired, the okroshka can be salted. At the end, add sourdough starter to the cold soup and sprinkle generously with herbs.

Autumn beet salad

We will need:

beets - 1 pc.;
prunes to taste;
rye bran - 2 tbsp. l.;
a teaspoon of apple cider vinegar.

How to cook:

Rinse the prunes and place in boiling water for an hour. Meanwhile, cook the beets. Cut the chilled prunes into small pieces. Cool the beets and grate them on a coarse grater. Mix the ingredients.

Sprinkle the salad with rye bran and add a spoonful of vinegar and oil. It is better to leave the salad in the refrigerator for at least an hour before eating to allow the grain to soak in the beet juice a little.

Winter vegetable stew

Required Products:

150 grams of fresh carrots;
onion - 2 pcs.;
eggplant - 1 pc.;
fresh pepper - 2 pcs. (maybe from canned food);
tomato sauce - 50 g;
garlic - 2 cloves;
greens to taste;
rye bran - 2 tbsp. l.;
spices;
olive oil - 50 g.

How to cook:

Chop vegetables except carrots. Grate it on a coarse grater. Crush the garlic and mix it with herbs and spices. Heat a frying pan with olive oil. Add vegetables and simmer, stirring, until browned. Then pour in tomato sauce and season with salt and spices.

Add bran, stir. Simmer for an additional five minutes. Finally, reduce the heat and add the herbs and garlic. Leave the stew on the hot stove for 20 minutes until the rye fibers become soft. The dish can be served.

Spring jelly made from rye bran

We will need:

a mixture of whole grains of various cereals - 200 g;
rye bran - 2 tbsp. l.;
zest of one orange;
water - 700 ml.

Cooking method:

Grind the beans into powder in a coffee grinder. Mix bran, zest and cereal mixture. Pour the mixture into a cooking container and add water. Cook, stirring over low heat, until thick, about five minutes. At the end, the jelly must be cooled and left for at least two hours.

How to bake a diet flatbread: recipe

Dukan flatbread is a kind of bakery product for those losing weight.
To prepare the flatbread you will need :

bran and - one and a half spoons of oat bran, grind
bran - you can choose any other bran and grind them into flour as well
kefir (or low-fat, low-sweet yogurt) - one large spoon
egg - one piece (of course, the best eggs are homemade)
salt to taste

Knead a simple dough:

beat the egg white until foamy, adding a pinch of salt
add the yolk to the mixture and continue beating
add kefir or yogurt to the mixture
add the ground bran and wait about ten minutes until it swells completely
grease the bowl and baking dish with a minimum amount of olive or linseed oil
spread the mixture and bake it until golden brown; if baking in a frying pan, turn the cake over after one side is browned

Recipes with bran for weight loss as a diet replacement

The vast majority of articles about bran for weight loss are based on two ideas:

bran is wildly useful. They contain fiber, cleanse the intestines, relieve constipation, and supply B vitamins necessary for rapid metabolism. Therefore, eating them when trying to lose weight is a natural and normal solution;
Most people do not want to rationally approach their diet, that is, take into account the amount of macronutrients and control themselves in a “mathematical” way. Indeed, for many people in everyday life it is more convenient to replace one high-calorie meal with a low-calorie one and give up dessert a couple of times a week in order to lose weight. That’s why recipes with bran often contain words like “replace breakfast or dinner with bran.”

The only problem is that these two theses can become mutually exclusive. This is especially evident when a person, believing in the benefits of bran food recipes, almost refuses normal food. Or he is trying to make an already significantly calorie-deficient diet even lower in calories. For example, the following strategy is more likely to be harmful than beneficial: replace dinner with kefir with a spoonful of bran, if the rest of the diet is something like oatmeal without anything for breakfast, an apple for a snack and a piece of chicken breast with vegetables for lunch. The miracle diet will provide a maximum of 1000 kcal. For most healthy women, such a “diet” will lead to a slowdown in metabolism and the inability to lose weight, no matter how many healthy recipes for weight loss they use, and no matter what bran they buy.

To use bran correctly, you should calculate the calorie content of your current diet and try to reduce it, for example, by 100 kcal. Sit on this caloric intake for a week, look at the dynamics of weight. Isn't it decreasing? You can cut it a little more. Reduced by 400-500 g? Great. Eat bran baked goods or drink bran kefir when convenient and continue.

How to cook Dukan pancakes: recipe

Dukan pancakes, dietary pancakes for those who are losing weight
All you need to prepare pancakes is:

a glass of low-fat kefir (or milk, you can also use yogurt)
bran - two tablespoons of oat or wheat bran, ground into flour
egg - one piece (a homemade egg will give a rich taste and a pleasant yellow color)
salt, sweetener
starch - approximately 30 grams: corn or potato

Preparing this dough is very similar to preparing regular pancakes.:

pour kefir (or milk) into a tall bowl
add one egg and beat the mixture using a mixer
salt or sweeten the mixture to taste
add bran crushed into flour
add starch and mix thoroughly
let the dough sit for a while and start frying pancakes
pancakes fry for no more than 7 seconds on each side

How to cook Dukan cupcakes: recipe

To make cupcakes you need:

cottage cheese – 200 grams of low-fat cottage cheese, it is advisable to choose cottage cheese with 0% fat content;
bran - 2 large spoons, it is advisable to give preference to oat bran
egg - one, it is advisable to give preference to homemade eggs
sweetener - in tablets, you can buy this at a pharmacy or in a store in the diabetic section
baking powder - teaspoon, for cake fluffiness

Dukan cupcakes - a delicacy for those losing weight
Preparing cupcakes :

Rub the cottage cheese through a sieve or mash thoroughly with a fork.
Beat the egg white with a pinch of salt, add the yolk and beat again
Add cottage cheese, baking powder and sweetener, previously soaked in water, to the egg.
the bran must be ground into flour and the oatmeal added to the mass
all ingredients are thoroughly mixed
the mold (or molds) are greased with a minimal amount of olive oil
bake the cake for 20 minutes at a temperature of 200 degrees, the finished cake should not be removed immediately, wait for it to cool

Traditional recipes for weight loss with bran

The following practice is common on our forums:

drink a glass of kefir 0-2.5% fat with a teaspoon of “powdered” bran instead of dinner. It is usually advised to eat “normally” all day and skip only this meal;
It is often advised to drink kefir with a spoonful of bran half an hour before meals, before lunch and breakfast. Many people advise doing this only when you are very hungry, others advise doing this all the time. The purpose of such manipulations is precisely to reduce appetite;
replace your usual breakfast of, for example, sandwiches and sweet tea or coffee, with bran with kefir; for this purpose, take crispy bran, reminiscent of breakfast cereals. For sweetness, you can cut an apple into a dish or throw in a handful of berries. It is strongly recommended not to eat this with sweet yoghurts or add regular white sugar. There is also advice for “quick weight loss” - to refrain from eating until lunch after eating bran for breakfast.

Usually, bran and recipes with it work as long as a person remembers that bran must be limited (no more than 2-3 teaspoons of powdered bran or 30 g of “crispy” bran per day), and do not forget to wash it down with water. If you ignore these requirements, eat too much bran and hardly drink, instead of the desired “cleansing of the body,” you can get quite severe constipation.