Dukan Diet Recipes - Starters and Desserts

The Dukan Diet was one of the most popular diet and lifestyle plans of 2010 and as it says on the cover "Five million French People can't be wrong".

This Dukan Diet Recipes - Starters and Desserts hub is one of my five Dukan Diet Recipes hubs.

Dukan Diet Recipes is the capstone hub in which you will find all of the recipes listed.

The other hubs in which the recipes are detailed are

Dukan Diet Recipes - Poultry

Dukan Diet Recipes - Fish and Seafood

Dukan Diet Recipes - Meat

Disclaimer

This hub is written to provide recipes for the Dukan Diet to help anyone on the diet or who is thinking about starting Dr Pierre Dukan's highly successful weight loss formula the Dukan Diet. This diet is based around the principles of eating a diet which is low in carbohydrate but high in protein.

If you would like a better understanding of the Dukan diet and lifestyle program you may find my hub about the Dukan Diet useful. You may also find my hub The Pros and Cons of the Dukan Diet of interest.

Please remember that this article and my other articles about the Dukan Diet are written to provide general information and they are not intended nor should they be taken as a recommendation or endorsement of the Dukan Diet. Anyone with medical problems of any nature should see and consult a doctor before embarking on any diet or exercise program and even if you have no known health problems, it is still advisable for you to consult your doctor before you make any major changes to your lifestyle.

This is another area where the Dukan Diet scores really highly as you're only restricted on the types of food you eat rather than the amount of food you eat. This means it is possible to have proper three course meals where you are able to forget you are even on a diet on the days you can eat vegetables as well as protein. This means that you can hold a dinner party without breaking your diet

The recipes to help create your three course meals are listed below. You could of course also use some of these recipes to make yourself a delicious lunch.

  • Spicy Pumpkin Soup
  • Courgette Gaspacho with diced Red Pepper
  • Thick Zucchini/Courgette Soup
  • Stuffed Tomatoes
  • Coffee, Chocolate or Vanilla Creme
  • Cheesecake
  • Floating Island
  • Sweet Omelette with fat free yoghurt.

Dukan Diet Recipe - Spicy Pumpkin Soup

Photo courtesy of avlxyz on Flickr
Photo courtesy of avlxyz on Flickr

Spicy Pumpkin Soup

Dice your pumpkin, together with an onion and an apple and place in your pressure cooker with a bouillon cube.

Cover with water and cook until soft.

Liquidize and add sea salt, freshly ground black pepper and curry powder to taste and add a swirl of 0% (fat free) fromage frais to serve.

Courgette (Zucchini) Gaspacho with diced Red Pepper

(Serves 4)

700g Courgettes (Zucchini)

Chicken Stock Cube

1/2 teaspoon Curry powder

1 diced Red Pepper

2 finely chopped Shallots

Chop the courgettes and place into a large casserole cover with water and add the stock cube.

Cook for 4-5 minutes

Drain and keep the stock as well as the courgettes

Place the stock in the refrigerator for 30 minutes to cool.

Mix the courgettes with 400ml of the stock adding the curry powder and chopped shallots

Season with salt and pepper to taste.

Chill in the refrigerator for at least 2 hours.

When ready to serve, ladle into 4 bowls and top with chopped red pepper..

Dukan Diet Recipe - Thick Zucchini/Courgette Soup

Photo courtesy of TheDeliciousLife on Flickr
Photo courtesy of TheDeliciousLife on Flickr

Thick Zucchini/Courgette Soup

(6 - 8 servings)

4 large peeled courgettes
1 large onion.
1 carrot,
1 turnip
1 low-fat beef bouillon cube.

Wash, peel and cut the vegetables into largechunks.

Place in a saucepan with the bouillon cube andd cover with water.

Cook for 20 - 30 minutes.

Liquidize to producen a thick, smooth soup and serve hot.

Dukan Diet Recipe - Stuffed Tomatoes

Photo courtesy of Kasia/flickr on Flickr
Photo courtesy of Kasia/flickr on Flickr

Stuffed Tomatoes

Take top off 2 large beef tomatoes

Scoop out the seeds

Fill with drained cottage cheese

Season with Freshly Ground Black Pepper

Replace tops of tomatoes

Serve

Dukan Diet Recipe - Coffee Creme

Photo courtesy of Kasia/flickr on FlickrClick
Photo courtesy of Kasia/flickr on FlickrClick

Coffee, Chocolate or Vanilla Creme

(Serves 4)

3 egg yolks

¼ tsp cornflour

225ml skimmed 0% fat milk

Flavoring 1tsp instant coffee or 1 tsp non-fat cocoa powder dissolved in water or 1 vanilla pod, split lengthwise, insides removed and mixed with a few drops of vanilla extract. 


Sweetener to taste

Mix 3 egg yolks with a pinch of cornflour until smooth.

Pour 225ml skimmed milk into a pan and add flavoring and sweetner

Add milk to eggs and stir on a low heat until stiff.

Place in ramekin dishes or cups to serve

Cheesecake

(Serves 6)

1 teaspoon Baking powder

2-3 tablespoons of Cocoa powder

3 tablespoons Cornflour

3 Eggs

1 kg Quark

2 tablespoons Skimmed (0%) milk

Sweetener to taste

Vanilla extract to taste

Preheat the oven to 180C.

Mix the yolks with the sweetener.

Add quark, milk, vanilla extract, baking powder and corn flour.

Whip the 3 egg whites until stiff (add a pinch of salt for easier whipping).

Slowly mix into the cheese.

Spread baking paper on the bottom of the cake tin and rub a drop of oil around the sides using a tissue or paper towel.

Bake for one hour.

Turn off the oven and leave the cake inside for another 20 minutes.

Decorate the top with a bit of low fat cocoa powder.

Each portion contains about half a tablespoon of cornflour.

Floating Island

(Serves 4)

4 eggs, separated.
500ml (18fl oz) skimmed milk.
1 vanilla pod, split lengthwise or vanilla essence
Sweetener to taste

In a bowl, beat the egg whites until they form soft but firm peaks (you can use a dash of cream of tartar to make this easier).

In a saucepan bring the milk , sweetener and a small vanilla pod to the boil.

With a ladle carefully spoon out snowball-sized portions of the egg whites and drop them into the hot milk. They will swell up. Turn once and then remove wiith a slotted spoon and drain on a plate.

Beat the egg yolks in a bowl and slowly add the milk whisking all the time.

Return the mixture to the saucepan and place the pan on a low heat, stirring all the time until the custard thickens.

To serve place custard in bowl and top with a floating island.

Sweet Omelette with fat free yoghurt

(Serves 1)

2 eggs

pinch of salt

2 teaspoon cornflour

Sweetener to taste

Crack 2 eggs into bowl and whisk.

Add salt, cornflour and sweetener to the bowl and and mix thoroughly.

Pour the egg mixture into the middle of the frying pan.

Let it cook until it starts to get a little brown on the edges. Check to see that the underside of the omelette is light brown, then flip the omelette over and cook the other side

Serve the omelette hot with fat free yoghurt.

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Comments 41 comments

Amber Allen profile image

Amber Allen 3 years ago Author

I've got a few hubs about the Dukan Diet that you might like to read if you want to know more about this diet.

Amber:)


Pamela99 profile image

Pamela99 3 years ago from United States

These recipes all sound wonderful. I am not familiar with this diet, but I would love to learn more about it and I have copied a couple of your recipes. Thanks for sharing them. Very useful hub.


Amber Allen profile image

Amber Allen 4 years ago Author

Hi Sharon

It is a good idea to diet together with your husband as it makes it much easier. All the ingredients in your soup except the mushrooms would be allowed on a pure protein day. At lot of people do chose to bend Dr Dukan's rules to make the diet slightly easier for them to follow. If it is done with care it usually doesn't stop you losing weight.

Take care

Amber:)


Sharon 4 years ago

Hi Amber,

I have really been enjoying your hub. I did try the Luc Luc beef recipe and my husband loved it (We are doing the diet together). I am allergic to beef and am going to try it with chicken tonight. I made some soup for lunch that was fat free chicken stock, grated ginger root, minced onion and two mushroom and chives for garnish. Do you think this could be used on the days that you ae to "just" have protein? It was very filling and would be a nice accompaniment to the Luc Luc "chicken". Thanks so much for giving folks ideas about recipes - after the first two weeks we are looking for new ways to branch out. I ordered the cookbook and pre-ordered the new cookbook as I am trying to keep my husband (who has recently been diagnosed with heart disease and diabetes) engaged - your recipes are helping a lot!

Blessings,

Sharon


Amber Allen profile image

Amber Allen 4 years ago Author

Hi Elizabeth

I'm afraid that Jello sugar free pudding isn't allowed by Dr Dukan.

Amber:)


Elizabeth 4 years ago

Can I use Jello sugar free chocolate pudding instead of the one Dukan gives in his book?


Amber Allen profile image

Amber Allen 4 years ago Author

Hi kaye

I need a little more info to be able to help if the recipes given aren't suitable. What sort of dessert are you looking for?

Amber:)


kaye 4 years ago

neeeed a NICE dessert!!! help X


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Brenda

The easiest way to use quark is to make Tzatziki.

Amber:)


Brenda 5 years ago

Hi, I am on the Dukan diet and have just gone on to the cruise stage. I have this pot of quark and don't know what to make with it any recipes ideas for me please.


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Chris

There are recipes in the Dukan Diet book that use vanilla extract so I'd say yes!

Amber:)


Chris 5 years ago

May I use vanilla extract in place of the the vanilla pod?


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Victoria

If you are thinking of following the Dukan Diet you might like to visit my site www.thedukandietsite.com but to answer your questions

No, Dr Dukan doesn't allow you to use oatmeal instead of oatbran.

Yes, the yogurt should be fat free

No, the Dukan Diet is a no added sugar diet as well as being a high protein, low fat, low carbohydrate diet.

Amber:)


Victoria 5 years ago

Hi I was wondering I could use oatmeal instead of oatbran. Also does the yogurt have to be fat-free during attack phase? If the label says 0 fat can it be used during the attack phase, like brown sugar? Sorry for all the questions!


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Ashleigh

I'm so pleased that you love my blog as I'm really enjoying writing it.

You are allowed 1 tablespoon of extra lite cream cheese which is up to 3% fat as a tolerated extra.

A tablespoon of light cream cheese with 3% fat has 22 calories, 1.7 grams of fat, 1.14 grams of carbs and .56 grams of protein.

A tablespoon of fat free sour cream has 8 calories, 1 gram of fat, 1 gram of carbs and two grams of protein.

So as far as I can see a little fat free sour cream as one of your two daily tolerated extras would be fine.

Amber:)


Ashleigh  5 years ago

Loving your blog! In the attack stage can you use fat free sour cream in moderation?


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Carolyn

Quark is a low fat cheese. If you are unable to find it you can try to substitute 4 parts smooth fat free ricotta mixed with 1 part fat free sour cream instead.

Thanks

Amber:)


Carolyn 5 years ago

What is quark?


Jenni 5 years ago

I made the chocolate creme mousse last night, it was delicious!! Yum yum!! Thank you for the recipe!! I was wondering, could the cornstarch be replaced with gelatin. Then the recipe would be completely carb free :)

Greetings from very cold Finland (-30 degree celsius)!!

-Jenni-


anita 5 years ago

thanx Amber. this is very useful :)


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Anita

I would not use cornflour in the short attack phase to maximise your results in this initial period as it does contain some carbs. Getting the best start you can to your Dukan Diet is so important in keeping the momentum going.

In the later stages you can use cornflour without any problems provided you watch the amounts used. As you usually only use a relatively small amount of cornflour in most recipes the amount of carbs from the cornflour would be OK. For example one tablespoon contains around 5 grams of carbs.

Hope you find this information useful.

Amber:)


anita 5 years ago

i have a question, in wich phase you add corn flour. recipes are awesome :)


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Steve

Thanks for the great addition to my recipes. Being able to have such variety is one of the keys to the success of the Dukan Diet.

Amber:)


Steve the Photog 5 years ago

Hi Amber & fellow dukan'ers!

Great dessert is strawberry delight! Just get some sugarfree jelly powder (hartleys is what i use) and add about 3/4 of water. Then add a tub of quark and whisk until theres no lumps. Pour into creme brulée dishes and chill until stiff.

Enjoy.


Glemoh101 profile image

Glemoh101 5 years ago

Thanks for your great information.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Ewa

I read in one of the forums that you can make a Quark subsitute from 4 parts smooth fat free ricotta mix with 1 part lite sour cream but I haven't tried it! Hope this helps and if you do try this mix could you please pop back and let me know how it goes.

Thanks

Amber:)


Ewa 6 years ago

Can I substitute Quark with diferente cheese to make cheesecake.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi kele

Nice to meet you. I'm so pleased that you like the recipes. Quark is a low fat soft cheese. It can be quite difficult to find depending where in the world you live. If you let me know where you live I'll see if I can find you a supplier. It is also something which you can make at home but I've never tried this. The link which follows will take you to a recipe. http://germanfood.about.com/od/resources/r/Homemad...

Amber:)


kele2010 6 years ago

Great recipes!!

I am not sure where to buy quark?? I have looked in local supermarkets but cant find it??


Amber Allen profile image

Amber Allen 6 years ago Author

Hi sarah

Thanks. I hope you enjoy the recipes.

Amber:)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi BB

These starters are great for helping to keep your meat consumption down. You might also find my Dukan Diet Recipes - Fish and Seafood hub useful.

Amber:)


parkersarah8415 profile image

parkersarah8415 6 years ago from USA

I will definitely try some of them out.


burning bush profile image

burning bush 6 years ago

Great recipes. I have been slowly eliminating heavy meat from from daily diet and many of these really fit my profile. Thank you. Good info.


Amber Allen profile image

Amber Allen 6 years ago Author

Hi katie

What's the news feed and where do I find it. I'd love to see my hubs on the Dukan Diet Recipes - Starters and Desserts listed.

Amber:)


katiem2 profile image

katiem2 6 years ago from I'm outta here

I saw Dukan Diet Recipes - Starters and Desserts on the news feed today and clicked the Dukan Diet link bringing me here to review your great tips and guidance on The Dukan Diet Recipes starters and desserts. Thanks :)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Prasetio

Thanks for the bookmark and vote up. It is a much appreciated. The Dukan Diet does have a large number of successful followers and I think that is due to the flexibility.

Amber:)


prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

This a new things for me. But I believe this is the healthiest diet I've ever knew. Thanks for share with us. I'll bookmark this one. Vote up

Prasetio


Amber Allen profile image

Amber Allen 6 years ago Author

Only too pleased to be your follower.x


.BadCompany 6 years ago

Cheers for the add, you really are a lil diamond x


Amber Allen profile image

Amber Allen 6 years ago Author

Hi katie

Thanks for your thumbs up for my Dukan Diet Recipes and for the great tip.

I'll definitely link the hubs as you suggest.

Amber:)x


katiem2 profile image

katiem2 6 years ago from I'm outta here

Oh my, I'm loving these Dukan Diet Recipes, whos says this is a diet in the hard sense, this is a pleasure and thanks to you we can all do this right. I'm so grateful for your expertise of Dukan Diet and now these great recipes... AWESOME! Peace :)

You should def optimize your hubs and get Google results earnings etc by linking all your Dukan hubs together... Def do that! :)

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