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What is a good heathly vegetarian Dukan Diet?

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First of all What is a good heathly vegetarian Dukan Diet? Thanks for any answer or 2. Another question on my mind: Does anyone know the recipe for Paul's Bundt cake?..

Comments (32)

Hmm... I need to find out myself. I don't know what is the right answer to your question. I'll do some research in Google and get back to you if I got an decent answer. You should email the people at Dukan Diet as they probably could answer your Dukan Diet question..

Comment #1

I have a pretty powerful M/W, but I find that the perfect amount of time to nuke mine is 2 minutes & 15 seconds. 3 minutes dries it out a little too much for me..

You can really play with this recipe! Any fruit serving will do. I use applesauce most days............there are lots of SF flavored Applesauces too. I love lemon, so I add the zest of 1 lemon, and some lemon juice too. Some people make it with pumpkin (1/2 cup) and pumpkin pie spice. (then it needs 3 min in M/W) There are a ton of variations........Maybe people will post what they do with it...

Comment #2

I made a variation with frozen blueberries and a little vanilla yogurt for moisture; I followed the rest of the recipe as written. I eyeballed the measurements so I am sorry I can't post the exact recipe, but it turned out great. I also usually add a dash of baking powder to lighten up the texture a bit...

Comment #3

I make this every Sunday morning, my weekend treat. I use pumpkin as the fruit, or applesauce, or squished banana...always make it with different spices, flavorings, etc. Sometimes I even put PB2 and Walden Farms Chocolate Syrup in it. All good. But, I cook mine for 7 minutes at 80% power. Makes it come out perfect with the bowl I use. Play around with it...

Comment #4

When reading the original recipe on this thread, I didn't realize it didn't include baking powder..............Yes, I always use between 1/4 & 1/2 tsp of baking powder...

Comment #5

Now that summer's here, Does anyone know how to make a good FF blended mocha?..

Comment #6

Coffee (unlimited), Mocha Flavored Splenda Coffee Flavoring, NF Milk (Dairy/Protein serving), Ice.

Blend, enjoy..

Or, a Starbucks Tall Skinny Mocha Latte.....

Comment #7

What kind of pumpkin do you use? This sounds delish!!!..

Comment #8

I use plain, canned pumpkin. A fruit serving of pumpkin = 1 cup (makes a HUGE Bundt Cake!) Add pumpkin pie spices and cinnamon and it is fantastic! I had it for the holidays (Thanksgiving and Christmas) and it was so large that I ate 1/2 for breakfast and had the other half with Cool Whip while everyone else was having Pumpkin Pie for dessert...

Comment #9

I'm gonna have to try it with a whole cup of canned pumpkin! I've only ever made it with 1/2 cup...

Comment #10

It sounds good...I just think I am too lazy to make anything other than something that can be popped in the microwave for 1-1 1/2 minutes or 45-60 seconds at 50% hehe. Can one of you please bake it for me?..

Comment #11

But I DO microwave it! (OK, a little longer than you're used to waiting..2-3 minutes).

You really only have to add a FEW ingredients..

It is Soooooo worth it!..

Comment #12

< SUPER LAZY! No, I'm J/K....I will try it out! Thanks, ladies!..

Comment #13

I am DROOLING!! Does this count for breakfast? Glass of skim milk and your done? Or do you use it as a snack?..

Comment #14

It's a breakfast: N/S pancakes, 1 fruit.

I almost always add about 1/4 cup of eggbeaters also...........then you're adding the protein that the pancakes already call for...

Comment #15

The original recipe posted at the beginning of this thread does include one egg (or 1/4 cup eggbeaters), so it serves as a complete breakfast: entree, fruit and protein. Remember that baking powder packs a big sodium punch, so if you don't need it...I never add it and I have this cake about once a week. This week I used baby food (!) fruit puree in place of the applesauce and it was great. I used peaches, but I also bought pears and a fruit blend - I just looked for the ones with 50 calories per container..

I also sometimes add a tablespoon of cocoa powder and if I think I might be short on fat servings later in the day I'll add chopped walnuts, either in the batter or on top. Instead of pancake syrup I'll use Walden Farms chocolate syrup, and top with a little fat-free reddi-whip, which I prefer to coolwhip. I never bother with the ICBINB spray either, can't taste it so I don't miss it. If I use Maple Grove Farms Sugar-Free pancake mix instead of the Dukan Diet one I use 1/3 cup of mix to replace the Dukan Diet entree pancakes, everything else the same..

I've been pleased with the texture at 3 minutes in the microwave..

Julie..

Comment #16

Julie,.

If you use 1/4 cup of eggbeaters, I equate that with the protein that is called for in making the pancakes. 1/4 cup eggbeaters = 30 calories, 1/3 cup FF milk = about 27 calories. So, I don't consider the Eggbeaters to be an extra protein/dairy. Woohoo!.

I got help in trying to wrap my brain around that one!..

Comment #17

Hey Julie...I had a question about this...1/4 C. of Eggbeaters isn't a whole protein, as it's only 30 Calories and 0 Fat. So I think that if you use the Eggbeaters, you can actually have more protein. AND, you aren't using the FF Milk for the Pancakes, right? So there's another bit of Protein you can add. Right????..

Comment #18

Wow, I've been under-protein-ing myself at breakfast! You are both right, so no wonder I get a little bit under and have to protein-load later in the day. Hmmm, maybe adding protein powder to the cake mix would do the trick, give extra protein without than many extra calories. I'm going to try that next time around!.

Julie..

Comment #19

Good idea on the Protein Powder in the Cake...I didn't think of that one. But, yeah, it might just make you get hungry faster if you don't add something. By the way, I am going to be out of that Cocoa soon......

Comment #20

I made this over the weekend using pumpkin as someone suggested and it was a disappointment. Problem is I used up 6 packets of pancake mix so I'm stuck with it. Any suggestions on how to make it tastier once it's baked?..

Comment #21

Did you make 6 of these at one time?.

You could make a cream cheese frosting using your protein from another meal or s/f maple syrup on it...

Comment #22

Yes, I used 6 packets all at once since the feedback was so good. The recipe called for maple syrup in the pumpkin version so that's already in there. Tried cream cheese but it doesn't mask the flavour at all. These taste more like white bread/cake mix cupcakes than a solid muffin. I'll attempt to salvage them by making bread pudding...

Comment #23

Wow. I made mine with the pumpkin and absolutely LOVED it. I made a little glaze of 1 Tbsp powdered sugar and dash vanilla and a little SF maple syrup...ummmmmmmm! I will be getting more pumpkin in my pantry for sure. I'll try the apple next..definately a keeper!.

Oh, has anyone done the stats? Am I correct in saying it's about 210 cal for that whole huge thing made with pumpkin???..

Comment #24

Isn't the pumpkin one fantastic, Linda. Since the recipe is only half a protein in the 1/4 C of eggbeaters, I use some ff cream cheese with a sprinkle of confectioners (I tried the splenda and didn't like it) sugar. YUM!!!.

I'll double check the stats but the pumpkin doesn't add many more calories than the applesauce... be back...

Comment #25

I use the recipes posted by.

Vicki.

When I do the Bundt Cakes....

Paul's Bundt Cake.

Count as: 1 breakfast entre + 1 fruit + 1/2 dairy/protein.

1 package pancake mix.

1/4 tsp cinnamon.

1 pkg of splenda.

1 egg or 3 tbsp egg white or 1/4 cup egg beaters.

1/2 cup unsweetened apple sauce.

1/4 tsp vanilla.

1. place pancake mix, cinnamon and sweetener in a bowl and mix; add egg, applesauce, and vanilla. stir well..

2. leave in the bowl and put in microwave. high 3 minutes. Should look like small bundt cake- moist with texture of a sponge cake..

3. turn upside down and let set up before serving. Spray with ICBINB and drizzle with syrup if desired..

**Vicki's Note: I usually nuke mine for 3 minutes on high in a 10 oz. ramekin and turn it out onto a cooling rack as soon as it's done. It will be moist on the bottom, but will dry up a bit once it sits for 4-5 minutes. I also use only 3 TBSP. eggbeaters (because I read the recipe wrong once ) for the liquid and it comes out perfect every time. Caution: Over nuking will cause this to turn into a brick!.

To make a chocolate chip bundt cake, add 20 calories worth of mini chocolate chips..

Pumpkin Bundt Cake.

(a variation of Pauls Bundt Cake).

1 package of Dukan Diet Pancake Mix.

1/4 tsp. Cinnamon.

1/8 tsp. nutmeg.

1/8 tsp. allspice.

Pinch of ground clove.

2 packets Splenda.

1/4 tsp. vanilla or cinnamon extract.

1/4 cup eggbeaters.

1/2 cup canned pumpkin.

Combine pancake mix, cinnamon, nutmeg, allspice, ground clove, and Splenda in a large microwave safe bowl. Add eggbeaters, pumpkin, and vanilla. Stir until well mixed..

Place bowl in microwave. Cook on high for 3 minutes (longer if necessary). Finished product should be moist with texture of sponge cake..

Counts as 1 Breakfast Entre + 1/2 Protein + 1 Fruit Serving.

**Vicki's Note: I nuke this for 3 - 3 1/2 minutes in a 10 oz ramekin. The batter is thicker than the regular bundt cake recipe and does require 1/4 cup of eggbeaters instead of 3 TBSP..

I 'ice' this with ff Cream cheese (with a little confectioners sugar but you could sweeten it a bit with splenda and not add those calories)..

Comment #26

Okay,,, here's what I figured when I make the pumpkin one above..

NS Pancake mix - 120 calories.

1/4 Cup Eggbeaters - 30 calories.

1/2 Cup canned Pumpkin - 42 calories.

2 tablespoons FF cream Cheese - 30 calories.

Equals around 222 calories if you sweeten the cream cheese with splenda..

Comment #27

Bets ...now where are those huggy smileys when I need them????.

You're great! Thanks so much!..

Comment #28

I was out of applesauce today so instead I nuked up 3/4 cup of frozen blueberries with 1/2 tsp of orange zest to mix in instead. The "cake" came out of the microwave totally blue and delicious...

Comment #29

I was searching the threads for this recipe. Nice to see some variations! Thanks...

Comment #30

I love this recipe and use many variations - it is so versatile! I use Hodgkins pancake & waffle mixes instead of the Dukan Diet pancake mix (since I'm on maintenance). And I am very liberal with the cinnamon - don't measure but visually use at least a couple teaspoons..

1/4c pancake mix.

1/4c ReddiEgg.

1/4c applesauce or 1/2c pumpkin or 2T raisins.

2T ground flax (my daily fat serving; always have it at breakfast) or chopped almonds.

2 teasp of cinnamon.

2 teasp Splenda (sometimes).

1c grated zucchini.

Mix all well & microwave 3 1/2 to 4 minutes in the microwave. I use a pyrex clear glass bowl and place a folded paper towel over the top of the bowl to absorb some of the steam from the cake..

Turn out onto a plate & top with 1/2c FF yogurt mixed well with 1/8c SF maple syrup..

- pour 1/2 yogurt mixture on top of cake, reserve other half for dipping.

Another variation: add 1T SF cocoa powder and mix well into 1/2 of the batter; definitely add the splenda when I do this...

Comment #31

I am eating the orginal cake right now. It is really good, I did add the baking powder. It is realy good, I think next time I might add some nutmeg to make it more spice cake-ish...

Comment #32

Rea-Rea,.

You can make it very pumpkin pie-ish tasting by adding whatever spices you like in your pumpkin pies...LOL...just remember to scale it back and work in 1/4 tsp increments to adjust for size..

Its a great recipe! I've used all sorts of pancake mixes to make it: Hodgson Mills, Bob's Red Mill (Choc chip pancake mix is too good!), Insta-bake, etc...

Comment #33


This question was taken from a support group/message board and re-posted here so others can learn from it.

 

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