We've been tracking our weight loss...well, the female half of this couple needs to lose weight and body fat, but the male half of this couple really just needed to eat healthy to avoid borderline high cholesterol. The numbers have been going down REALLY slowly, as a matter of fact, the female half is behind in her goals....however, the clothes are getting baggy, the tummy and lovehandles are shrinking. The male half of this couple is even thinner than he was before!
The male half of this couple really needs to move on to Consolidation or Stabilization since he didn't need to lose weight and we're sure he is.
So, bottom line is, even if the numbers don't show it, the body and clothes show positive improvements! We feel great...exercising more (at least 30 minutes of zumba a day) and eating healthier. It's so nice to eat and not feel sleepy and heavy after the meal!
That's our update for now!
Tuesday, July 26, 2011
Dukan Key Lime Vanilla Oat Bran Muffins
RECIPE RATING:
HE SAID: Good, I'll take two for work (even though he's not a muffin guy).
SHE SAID: Yum! Needs more lime though.
We loved Dukanitout.com's Orange Vanilla Oat Bran Muffins and we had a Yoplait Key Lime Pie Non-fat yogurt about to expire and we both love Key Lime Pie. Mmm. So, we decided to adjust Dukanitout's recipe to a Key Lime Pie recipe. We didn't have key lime extract on hand (but have ordered some) so we used fresh squeezed lime juice...we still needed more lime. You can definitely tell it's lime though.
We have a Yoplait Strawberry and White Chocolate Non-fat yogurt about to expire also, so perhaps we will bake some up with that. A lot of flavors go well with vanilla. We are also hoping to make some lavender muffins with the leftover lavender buds we have. So many possibilities to make breakfast interesting!
We are posting a recipe that actually calls for the key lime extract, but if you prefer your muffins to have a subtle flavor and have limes on hand, use 3-4 t. fresh lime juice instead of the key lime extract.
RECIPE:
Makes 6 muffins.
Prep time: 10 minutes or less
Bake Time: 15-18 minutes at 350 degrees Fahrenheit
6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 heaping T. sugarfree vanilla pudding
5 T. non-fat Key Lime Pie yogurt from Yoplait
1/2 c. egg whites or 2 eggs
1 1/2 t. key lime extract or 3-4 t. fresh key lime juice
Mix all dry ingredients in a bowl. Add the yogurt and eggs and whisk until smooth. Add the extract. Pour batter into muffin pan (we use baking cups for quicker clean up). Bake at 350 degrees Fahrenheit for 15-18 minutes or until cooked.
Enjoy!
HE SAID: Good, I'll take two for work (even though he's not a muffin guy).
SHE SAID: Yum! Needs more lime though.
 |
| Key Lime Oat Bran Muffins (they look just like the orange ones, we should have put a piece of lime on it or something! |
We have a Yoplait Strawberry and White Chocolate Non-fat yogurt about to expire also, so perhaps we will bake some up with that. A lot of flavors go well with vanilla. We are also hoping to make some lavender muffins with the leftover lavender buds we have. So many possibilities to make breakfast interesting!
We are posting a recipe that actually calls for the key lime extract, but if you prefer your muffins to have a subtle flavor and have limes on hand, use 3-4 t. fresh lime juice instead of the key lime extract.
RECIPE:
Makes 6 muffins.
Prep time: 10 minutes or less
Bake Time: 15-18 minutes at 350 degrees Fahrenheit
6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 heaping T. sugarfree vanilla pudding
5 T. non-fat Key Lime Pie yogurt from Yoplait
1/2 c. egg whites or 2 eggs
1 1/2 t. key lime extract or 3-4 t. fresh key lime juice
Mix all dry ingredients in a bowl. Add the yogurt and eggs and whisk until smooth. Add the extract. Pour batter into muffin pan (we use baking cups for quicker clean up). Bake at 350 degrees Fahrenheit for 15-18 minutes or until cooked.
Enjoy!
Monday, July 25, 2011
Dukan Parmesan Rosemary Mahimahi
RECIPE RATING:
HE SAID: Very good and moist.
SHE SAID: Good, need to crisp this up a bit more.
Today is our Pure Protein day and we had chicken last night, so we decided to make our own variation of Dukanitout.com's Parmesan Baked Cod recipe. We loved it! Cod wasn't on sale and we already had some mahimahi filets on hand.
We don't use onion salt and we love garlic, so we did a garlic powder, kosher salt, black pepper seasoning and also added rosemary to the grated parmesan for some added flavor.
We both enjoyed this recipe, it was tasty enough, moist enough and light enough for a late lunch.
RECIPE
Prep Time: 10 minutes
Bake Time: 8 - 10 mins baked at 450 degrees Fahrenheit and 5-10 mins under the broiler (if needed)
No Fat non-stick spray
1 1/2 lbs. mahimahi filets
3 T. grated Parmesan cheese (bottled)
1 t. dried rosemary
1.5 T. fresh Parmesan cheese, grated
1/4 t. kosher salt
1/2 t. black pepper
1/2 t. garlic powder
Slice mahimahi filets at an angle, we cut 3 pieces out of each filet so it would cook faster (keeps it moist). Season with kosher salt, pepper and garlic powder. Spray fish with non-stick spray. Place powdered Parmesan cheese and rosemary in a baggie and place fish in the baggie. Coat fish. Place coated fish in a glass baking dish and sprinkle with fresh Parmesan cheese. Baked at 450 degrees Fahrenheit or until fish is cooked. If you want to really crisp up the cheese, broil them for a few minutes at the end.
Enjoy!
HE SAID: Very good and moist.
SHE SAID: Good, need to crisp this up a bit more.
 |
| Parmesan Rosemary Mahimahi - will try to shoot a better photo next time we make this dish. |
We don't use onion salt and we love garlic, so we did a garlic powder, kosher salt, black pepper seasoning and also added rosemary to the grated parmesan for some added flavor.
We both enjoyed this recipe, it was tasty enough, moist enough and light enough for a late lunch.
RECIPE
Prep Time: 10 minutes
Bake Time: 8 - 10 mins baked at 450 degrees Fahrenheit and 5-10 mins under the broiler (if needed)
No Fat non-stick spray
1 1/2 lbs. mahimahi filets
3 T. grated Parmesan cheese (bottled)
1 t. dried rosemary
1.5 T. fresh Parmesan cheese, grated
1/4 t. kosher salt
1/2 t. black pepper
1/2 t. garlic powder
Slice mahimahi filets at an angle, we cut 3 pieces out of each filet so it would cook faster (keeps it moist). Season with kosher salt, pepper and garlic powder. Spray fish with non-stick spray. Place powdered Parmesan cheese and rosemary in a baggie and place fish in the baggie. Coat fish. Place coated fish in a glass baking dish and sprinkle with fresh Parmesan cheese. Baked at 450 degrees Fahrenheit or until fish is cooked. If you want to really crisp up the cheese, broil them for a few minutes at the end.
Enjoy!
Sunday, July 24, 2011
Dukan Orange Creme Vanilla Oat Bran Muffins
RECIPE RATING:
HE SAID: Good, just not a muffin guy.
SHE SAID: Yum! I think I like these better than the chocolate ones and I'm a chocoholic!
Found this recipe on Dukanitout.com. Can you tell it's one of our favorite sites?! We changed it a bit since we had a container of Yoplait Non-fat Orange Creme yogurt expiring soon. Probably more sugar than we need, but the recipe only uses about 1/2 the container.
These smelled so yummy and orange creamsicle like when mixing and baking. We also substituted 2 of the oat bran tablespoons for 2 tablespoons of wheat bran. As mentioned in a previous post, we baked our chocolate oat bran muffins with all oat bran and one batch with oat bran and wheat bran and the wheat bran seems to help it be more "cake like". Lastly, we increased the orange extract and added vanilla extract to intensify the flavors.
We will be trying the Key Lime Pie yogurt in this recipe also (minus the orange extract).
RECIPE:
Prep Time: less than 10 minutes
Bake Time: 15-18 minutes
6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 T. sugarfree vanilla pudding powder
1/2 c. egg whites
5 T. nonfat Orange Creme yogurt (Yoplait)
1 1/2 t. pure orange extract
1/2 t. pure vanilla extract
Mix all dry ingredients in a bowl. Add yogurt and eggs and whisk until smooth. Add orange extract and mix. Pour batter into muffin pan (we use baking cups for easier clean up). Bake at 350 degree Fahrenheit for 15-18 minutes. Eat while warm. For your extras, pop them in the microwave on medium high heat for 20 seconds and they will taste almost fresh out of the oven! (Hint, if you're in Consolidation or Stabilization and your celebration meal includes chewy type cookies, heat them in the microwave!)
Enjoy!
HE SAID: Good, just not a muffin guy.
SHE SAID: Yum! I think I like these better than the chocolate ones and I'm a chocoholic!
 |
| Orange Creme Vanilla Oat Bran Muffins |
These smelled so yummy and orange creamsicle like when mixing and baking. We also substituted 2 of the oat bran tablespoons for 2 tablespoons of wheat bran. As mentioned in a previous post, we baked our chocolate oat bran muffins with all oat bran and one batch with oat bran and wheat bran and the wheat bran seems to help it be more "cake like". Lastly, we increased the orange extract and added vanilla extract to intensify the flavors.
We will be trying the Key Lime Pie yogurt in this recipe also (minus the orange extract).
RECIPE:
Prep Time: less than 10 minutes
Bake Time: 15-18 minutes
6 T. oat bran
2 T. wheat bran
1 t. baking powder
2 t. natural sweetener
1 T. sugarfree vanilla pudding powder
1/2 c. egg whites
5 T. nonfat Orange Creme yogurt (Yoplait)
1 1/2 t. pure orange extract
1/2 t. pure vanilla extract
Mix all dry ingredients in a bowl. Add yogurt and eggs and whisk until smooth. Add orange extract and mix. Pour batter into muffin pan (we use baking cups for easier clean up). Bake at 350 degree Fahrenheit for 15-18 minutes. Eat while warm. For your extras, pop them in the microwave on medium high heat for 20 seconds and they will taste almost fresh out of the oven! (Hint, if you're in Consolidation or Stabilization and your celebration meal includes chewy type cookies, heat them in the microwave!)
Enjoy!
Saturday, July 23, 2011
Dukan Asian Chicken Stir Fry for two
UPDATED ON 3/2/2012 thanks to reader Amy!
RECIPE RATING:
HE SAID: Very good.
SHE SAID: Very good...will make again.
We LOVE Thai food, so when we saw Dukanitout.com's Thai Chicken Basil Recipe, we had to try it. We adjusted the recipe to fit what we had in our kitchen and of course, what we could find. We hardly use oyster sauce or sherry, so we left out the oyster sauce and substituted marsala wine for the sherry.
Since we have a HUGE bottle of Vietnamese fish sauce (since we LOVE Vietnamese food too), we substituted Vietnamese fish sauce for the Thai fish sauce. We do hope to post some Dukan'd Vietnamese recipes soon.
Regardless of the adjustments, this was still a fantastic dish. The male half of this couple loves spicy and this dish is definitely spicy.
RECIPE
Serves 2
Prep Time: 15 minutes
Cook Time: 10-15 minutes
3/4 lb chicken tenderloins (no skin, we got ours from Costco), cut into thin strips
1 shallot, finely chopped
4 garlic cloves, minced
2-3 Thai chilies, seeds removed, diced small (these are hot, use gloves and use less if you don't like hot food)
2 T. marsala cooking wine (or 1 T. Shaoxing Chinese Cooking Wine, preferred)
1/2 red bell pepper, cut into strips (you can use more, the male half of this couple doesn't care for them)
1 packed cup Thai basil, sliced thin
1 T. lime juice (fresh)
STIR FRY SAUCE:
2 T. low sodium shoyu (soy sauce)
1 T. water
1 T. Vietnamese fish sauce
1 t. natural sweetener
2 T. lime juice (fresh)
Combine stir fry sauce ingredients and set aside. Heat wok over medium-high heat. Add 2 T. olive oil and swirl around. Stir fry shallot, garlic and chilies for 1-2 minutes. Add the chicken and stir fry for another 3-4 minutes or until the chicken is cooked. Add 2 T. marsala. Add the red bell pepper (and another T marsala if needed - we didn't need more marsala). Stir fry for another minute. Reduce heat to medium-low and add the stir-fry sauce. Stir and let the dish simmer for a couple minutes. (If you want more sauce, add 1/4 c. chicken stock). Reduce heat to low and add the basil, gently fold into the chicken. Taste test the chicken and sauce, if it's too salty, add the 1 T. lime juice. If it's not salty enough add a bit more fish sauce.
The male half of this couple has been to Thailand and he said there's spicy and Thai spicy which pretty much makes you sweat as you eat. If you want your dish Thai spicy, add more Thai chilies.
We forgot to take a pic when this dish was done cooking, so this pic is of the leftovers!
Enjoy!
RECIPE RATING:
HE SAID: Very good.
SHE SAID: Very good...will make again.
 |
| Leftovers - forgot to take a pic of the finished dish. |
Since we have a HUGE bottle of Vietnamese fish sauce (since we LOVE Vietnamese food too), we substituted Vietnamese fish sauce for the Thai fish sauce. We do hope to post some Dukan'd Vietnamese recipes soon.
Regardless of the adjustments, this was still a fantastic dish. The male half of this couple loves spicy and this dish is definitely spicy.
RECIPE
Serves 2
Prep Time: 15 minutes
Cook Time: 10-15 minutes
3/4 lb chicken tenderloins (no skin, we got ours from Costco), cut into thin strips
1 shallot, finely chopped
4 garlic cloves, minced
2-3 Thai chilies, seeds removed, diced small (these are hot, use gloves and use less if you don't like hot food)
2 T. marsala cooking wine (or 1 T. Shaoxing Chinese Cooking Wine, preferred)
1/2 red bell pepper, cut into strips (you can use more, the male half of this couple doesn't care for them)
1 packed cup Thai basil, sliced thin
1 T. lime juice (fresh)
STIR FRY SAUCE:
2 T. low sodium shoyu (soy sauce)
1 T. water
1 T. Vietnamese fish sauce
1 t. natural sweetener
2 T. lime juice (fresh)
Combine stir fry sauce ingredients and set aside. Heat wok over medium-high heat. Add 2 T. olive oil and swirl around. Stir fry shallot, garlic and chilies for 1-2 minutes. Add the chicken and stir fry for another 3-4 minutes or until the chicken is cooked. Add 2 T. marsala. Add the red bell pepper (and another T marsala if needed - we didn't need more marsala). Stir fry for another minute. Reduce heat to medium-low and add the stir-fry sauce. Stir and let the dish simmer for a couple minutes. (If you want more sauce, add 1/4 c. chicken stock). Reduce heat to low and add the basil, gently fold into the chicken. Taste test the chicken and sauce, if it's too salty, add the 1 T. lime juice. If it's not salty enough add a bit more fish sauce.
The male half of this couple has been to Thailand and he said there's spicy and Thai spicy which pretty much makes you sweat as you eat. If you want your dish Thai spicy, add more Thai chilies.
We forgot to take a pic when this dish was done cooking, so this pic is of the leftovers!
Enjoy!
Friday, July 22, 2011
Dukan Japanese Pork Roll Ups
RECIPE RATING:
HE SAID: Very good!
SHE SAID: I could eat these every day!
One of our students made these pork roll ups sauteed in a typical Japanese sauce...shoyu (soy sauce), sake and sugar for a potluck they hosted. You can use mirin too. You roll up veggies in thin slices of lean pork tenderloin. After we started the Dukan Diet, we Dukan'd the recipe! It's very tasty and is a great dinner or snack. We serve it with more sauteed veggies and silk tofu.
Asparagus, celery, baby bok choy, choi sum and a lot of other veggies can be rolled up in the pork slices. We use the shabu shabu cut pork tenderloin. The cuts at Marukai market are very thin, very lean and when on sale, very reasonable. One tray (just under 1/2 pound) usually has around 16 slices.
If you're in the Attack Phase or want to have these on your Pure Protein day, just roll the pork up and saute them, they are still great this way!
RECIPE:
Serves 2
Prep Time: 10-15 minutes
Cook Time: 10 minutes (if you have a small pan, less if you have a larger pan)
1 tray shabu shabu pork tenderloin (if you don't have shabu shabu meat at your market, ask the butcher to cut the meat paper thin)
2-3 T. low sodium shoyu
1 T. water
4 T. white wine
Veggies - thinly sliced (as much as you want to put in the roll ups, we would recommend not more than 2 items and cutting them thinner than carrot sticks to cook quickly)
Place veggie(s) on a slice of meat, at the end nearest to you. Roll tightly. Pour liquid ingredients in pan. Turn stove on to medium high heat. Once pan is hot, start cooking roll ups. Put your roll ups in the pan with the flap end down. Once it starts to cook, it'll stick together and not unravel.
The thin pork slices cook quickly but be sure to cook them thoroughly. The glaze formed in the pan is the best part!
For those not on the Dukan Diet, these are great on a bed of hot Japanese rice!
Enjoy!
HE SAID: Very good!
SHE SAID: I could eat these every day!
 |
| This is a photo of our students pork roll ups, we don't have a pic of ours yet but ours uses thinner slices or pork and no carrots or mayo dip |
Asparagus, celery, baby bok choy, choi sum and a lot of other veggies can be rolled up in the pork slices. We use the shabu shabu cut pork tenderloin. The cuts at Marukai market are very thin, very lean and when on sale, very reasonable. One tray (just under 1/2 pound) usually has around 16 slices.
If you're in the Attack Phase or want to have these on your Pure Protein day, just roll the pork up and saute them, they are still great this way!
RECIPE:
Serves 2
Prep Time: 10-15 minutes
Cook Time: 10 minutes (if you have a small pan, less if you have a larger pan)
1 tray shabu shabu pork tenderloin (if you don't have shabu shabu meat at your market, ask the butcher to cut the meat paper thin)
2-3 T. low sodium shoyu
1 T. water
4 T. white wine
Veggies - thinly sliced (as much as you want to put in the roll ups, we would recommend not more than 2 items and cutting them thinner than carrot sticks to cook quickly)
Place veggie(s) on a slice of meat, at the end nearest to you. Roll tightly. Pour liquid ingredients in pan. Turn stove on to medium high heat. Once pan is hot, start cooking roll ups. Put your roll ups in the pan with the flap end down. Once it starts to cook, it'll stick together and not unravel.
The thin pork slices cook quickly but be sure to cook them thoroughly. The glaze formed in the pan is the best part!
For those not on the Dukan Diet, these are great on a bed of hot Japanese rice!
Enjoy!
Dukan Sample Menus
Prior to starting the Dukan diet we were trying to eat less carbs, it was slowly working, but the eating habits weren't that healthy. We were still eating too much fat and sugar. We spent some time reading various Dukan Diary Blogs (there are a lot of them out there) to get some ideas on what people have been eating and how their weight loss progress went, etc. Great inspiration to see people's successes and even failures and how they corrected their eating.
We thought we would share some of our sample daily menus/exercise.
Breakfast: Egg white omelet with tomato slices and bits of low fat Canadian Bacon
Snack: 1 Dukan Chocolate Oat Bran muffin
Lunch: 3 Dukan Mini Veggie and Canadian Bacon quiches, 4 spears grilled asparagus (grilled with salt, pepper and lemon juice)
Snack: 2 hard boiled eggs
Dinner: dinner out - Grilled Mahimahi with tossed greens and a tiny bit of French dressing
Fluids: 9 cups of water
Exercise: 40 minutes of Zumba Wii Marathon
Breakfast: Scrambled egg whites and 3 slices low fat Canadian Bacon
Snack: 1 Dukan Chocolate Oat Bran Muffin
Lunch: 3 Dukan Buttermilk Chicken Tenderloins, 1/2 lb ahi wasabi poke
Snack: 2 hard boiled eggs
Dinner: 2 Dukan Asian Turkey Burgers
Fluids: 8 cups water
Exercise: 30 minutes Zumba Wii
Breakfast: 2 Dukan Cinnamon Pancakes
Snack: 1 Dukan Cinnamon Oat Bran Muffin
Lunch: Jack In the Box Club Salad (no cheese and very little dressing)
Snack: 1 Dukan Cinnamon Oat Bran Muffin
Dinner: Dukan Dijon Ono (fish) with grilled baby bok choy
Fluids: 10 cups water
Exercise: 30 minutes Zumba Wii
We thought we would share some of our sample daily menus/exercise.
Breakfast: Egg white omelet with tomato slices and bits of low fat Canadian Bacon
Snack: 1 Dukan Chocolate Oat Bran muffin
Lunch: 3 Dukan Mini Veggie and Canadian Bacon quiches, 4 spears grilled asparagus (grilled with salt, pepper and lemon juice)
Snack: 2 hard boiled eggs
Dinner: dinner out - Grilled Mahimahi with tossed greens and a tiny bit of French dressing
Fluids: 9 cups of water
Exercise: 40 minutes of Zumba Wii Marathon
Breakfast: Scrambled egg whites and 3 slices low fat Canadian Bacon
Snack: 1 Dukan Chocolate Oat Bran Muffin
Lunch: 3 Dukan Buttermilk Chicken Tenderloins, 1/2 lb ahi wasabi poke
Snack: 2 hard boiled eggs
Dinner: 2 Dukan Asian Turkey Burgers
Fluids: 8 cups water
Exercise: 30 minutes Zumba Wii
Breakfast: 2 Dukan Cinnamon Pancakes
Snack: 1 Dukan Cinnamon Oat Bran Muffin
Lunch: Jack In the Box Club Salad (no cheese and very little dressing)
Snack: 1 Dukan Cinnamon Oat Bran Muffin
Dinner: Dukan Dijon Ono (fish) with grilled baby bok choy
Fluids: 10 cups water
Exercise: 30 minutes Zumba Wii
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