HEALTHIER LIFE: BROCCOLI / BRUSSELS SPROUT MIX

HEALTHIER LIFE: BROCCOLI / BRUSSELS SPROUT MIX

HEALTHIER LIFE: DUKAN BREAD LOAF

HEALTHIER LIFE: DUKAN BREAD LOAF

Galettes (Oat Bran Pancakes)

Galettes (Oat Bran Pancakes)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.)

GALETTES
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.

Dukan Herb Mayo

1 raw egg yolk ( save the white and throw in your next omelet)
1 Tbls Dijon mustard
1 Tbls of chopped chives or parsley ( I sometimes use fresh dill chopped)
3 Tbls of FF quark, or Greek Yogurt or cream cheese ( I like the Greek yogurt)
salt and pepper


Beat the egg yolk well with the mustard and add the herbs and salt and pepper
Gradually add in the quark and mix until well mixed.
If too thick, add a little skim milk


This mayo must be kept refrigerated at all times
(I usually make a double batch to last a bit longer)
(I also add a little lemon juice if I am using it for tuna or salmon)

Lettuce Wraps, Stir Fry Sauce, Dipping Sauce

This recipe comes from Ideal Protein Diet via Shandy Shand

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…..

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

We like it to dip our baked chicken breasts into as well

Chicken,Ham, Cheese Rollups

Serves 4

• 8 thin chicken cutlets (about 1 1/2 pounds total)..this is chicken breasts that have been pounded quite thin. I put mine between saran wrap and pound with the meat tenderizer Coarse salt and ground pepper
• 2 tablespoons Dijon mustard
• 8 slices low fat ham ham tenderizer
• 8  Fat Free cheese slices  (I find mine at Walmart)(or 95% Fat Free Philly cheese)
• Directions

1. Heat broiler, with rack set 4 inches from heat. Line a rimmed baking sheet with aluminum foil. Place cutlets on work surface, and season with salt and pepper.

2. Spread cutlets with mustard; layer with 1 slice of ham and 1/2 slice of cheese. Starting at a short end, roll up cutlets; place, seam side down, on prepared baking sheet. Top each cutlet with 1 piece of remaining cheese; broil until browned and chicken is opaque throughout, 6 to 10 minutes.

Ground Chicken-Stuffed Cabbage Rolls

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.

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 Directions 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. 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.