More Dukan Diet Recipes and Tips

One of the most difficult things about the Dukan Diet or other low carb diets is not surprisingly the lack of carbs as so many of our meals are normally based around bread, rice, potatoes or pasta.

So this hub is going to help you find ways to overcome this problem and make following the Dukan Diet just that little bit easier. You may also like to read my other hubs on the Dukan Diet


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Low Carb Cauliflower Rice

Low Carb "Rice"

Cauliflower is a truly excellent low carb rice substitute. I've provided a video demonstration and a recipe to help you on your way.

Cauliflower Rice

Equipment

  • A food processor,
  • a paring knife and
  • Ceramic or glass bowl

Ingredients

  • A clean white cauliflower with tight florets

Instructions

1.  Wash the cauliflower removing and discarding the outer leaves and cut into 1/2" squares.

2.  Select the shredder option for your food processor and shred the cauliflower into the bowl

Note: Shred too finely and you'll get mush. Shred too coarsely and you'll get strips not "rice"!

3.  Place in the microwave and heat for 2 minutes. Remove from the microwave stir gently and replace in the microwave for a further minute cooking

4.  Stir gently again and serve.

Note: No additional water is needed when microwaving the cauliflower.

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Low Carb "Pasta"

One of the best known low carb "pasta" alternatives is spaghetti squash and as its name implies it provides an alternative to real spaghetti as when cooked the flesh of this vegetable turns into spaghetti-like ribbons. There are many methods of preparing spaghetti squash but my favorite is steaming.

Steamed Spaghetti Squash

Equipment

  • Steamer
  • Sharp knife
  • Fork

Ingredients

  • Spaghetti squash

Instructions

  1. Wash the squash and cut it in half.
  2. Clean out all the seeds and fibers.
  3. Cut the squash into 8 to 10 pieces and place in the steamer skin side facing up.
  4. Steam until tender and a knife cuts into the flesh easily (10 to 15 minutes).
  5. Remove from the steam and allow to cool for few minutes.
  6. Using a fork, scoop out the flesh which will come out in strands and can then be used in your favorite recipe.

Other substitutes you can use are zucchini (courgettes) which can be spiralled with a food processor into tasty low-carb, low-calorie "spaghetti", to be lightly steamed or fried or carrots grated or cut into long strips to use as "taggliatelle" or "fettucine".

Low Carb French Fries

Portbello Buns

Low Carb "Potato"

There are many vegetables that can be used as a potato substitute.

  • Potato chips (crisps) can be substituted by drying a number of different vegetables either in the oven on a low heat or using a food dehydrator. Carrots, beetroots and parsnips make particularly colorful chips.
  • Caulflower or celeriac or celery root make very acceptable replacements for creamed or mashed potatoes.
  • Low carb replacements for french fries (chips) can be achieved by oven roasting celeriac or celery root in a small amount of olive oil. On the Dukan Diet you are allowed one teaspoon of olive oil or rapeseed oil a day.

Other Low Carb Alternatives

The video to the side shows how to cook and use flat portbello mushrooms as burger buns when eating your turkey or beef burgers.

Another bread subsitute is of course the Dukan pancake which can be used as a wrap for many different fillings.

Sweet pancakes can also be made.  See my recipe in Dukan Diet Recipes - Starters and Desserts.

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Comments 16 comments

Amber Allen profile image

Amber Allen 4 years ago Author

Hi Celtic Melody

There is a different version of the cookbook in the UK which has been out for sometime.

Shirataki noodles are now officially allowed as is one teaspoon of olive oil or rapeseed oil a day and Dr Dukan has provided this information on his websites.. 2 tablespoons of oat bran are allowed in Cruise but oat bran is limited to 1.5 tablespoons in the Attack Phase and it increase in the two later phases You'll find lots of recipes that use the oat bran apart from galettes such as Dukan toast, Dukan bread, Dukan muffins. The Internet is an extremely useful resource for finding these recipes.

Amber:)


celticmelody 4 years ago from Chicago IL

Great hub. Not sure if his official cookbook has come out in the UK, but it has in the US. In the US version of his official cookbook, shirataki noodles are ok to use. And, in this version he has quite a few "Galette" recipes using the oat bran, which he recommends we eat in the US - 2 TBS a day.


Amber Allen profile image

Amber Allen 4 years ago Author

Hi Chelsea

Dr Dukan now allows Truvia/Stevia to be used on his diet.

Amber:)


Chelsea 4 years ago

are there any other options for sweeteners other than splenda or the like? I'm very anti artificial sweeteners. Do you know if truvia would work?


Amber Allen profile image

Amber Allen 4 years ago Author

Hi Catherine

I'm afraid that no bread can be eaten until you reach the consolidation phase.

Amber:)


cleong65 4 years ago

Hi Amber

I'm enjoying your hub and find the information very informative. Just a query - can I eat a low fat, low GI & low sugar bread that's made by Burgen in New Zealand?

Average quantigy per serving is:

Fat (total) - 5.3g

Carb - 15.6g

Sugar - 2.0g

The other bread is gluten-free bread: is this allowed?

Many thanks, Catherine


Amber Allen profile image

Amber Allen 4 years ago Author

Hi Rod

Yes, you can eat small amount of onion and garlic in all phases of the Dukan Diet. In small amounts it is treated as an allowable condiment rather than a vegetable.

Amber:)


Rod 4 years ago

Can you eat onions. On the dukan diet?


Amber Allen profile image

Amber Allen 5 years ago Author

Hi Sara Marie

Although the Dukan Diet is a low carb diet it is not a no carb diet. The daily serving of oat bran is a key component of the diet.

If you really want to try the Diet you could adapt it and skip the Attack Phase and go straight into the Cruise Phase where you are expected to eat 2 tablespoons of oat bran each day.

Amber:)


SaraMarieJames profile image

SaraMarieJames 5 years ago from Louisville, Kentucky

I've thought about trying the Dukan diet but I'm not sure I want so do a low-carb diet. I LOVE my breads and pastas! Great Hub though. Thanks!


mabmiles profile image

mabmiles 5 years ago

Good information.


Amber Allen profile image

Amber Allen 5 years ago Author

Hi sihaya

You certainly shouldn't be deep frying any food whilst on a low carb diet or any sort of weight loss diet. I don't deep fry any food at all.

The low carb french fries are cooked in the oven with a minimal amount of olive oil. The portbello mushrooms are also brushed with a minimal amount of olive oil before grilling. You could of course use a spray oil instead.

I put the videos in the article because I know that many people have cravings for french fries or beefburgers in a roll. I just wanted to show that you can occasionally treat yourself without ruining your diet. I also find that knowing that I can treat myself means that I don't find myself thinking about these foods so much.

Thanks for your comment.

Amber:)


sihaya 5 years ago

As far as I know you are not supposed to deep fry anything. You are not even allowed oil in your salads!


vocalcoach profile image

vocalcoach 6 years ago from Nashville Tn.

Great tips and recipes. I especially like your ideas for spaghetti squash. Have not heard of the Dukan Diet so I will be reading your others hubs on this topic. I am such a fan of yours! Thank you so much. Rated up, of course. :-)


Amber Allen profile image

Amber Allen 6 years ago Author

Hi Kitty

The low carb spaghetti squash "pasta" is one of my favorites too. Thanks for reading and commenting on this Dukan Diet Hub.

Amber:)


HelloKitty170 profile image

HelloKitty170 6 years ago

Great hub, I'd stick with the pasta.

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