Dukan pancakes

Preparation: 10 minutes - Cooking time: 5 minutes Serves 2 People - Phase: Cruise Ingredients 60g of fromage frais 1 egg 1 tbs of skimmed milk powder 1 tsp of sweetener vanilla flavor Mix the fromage frais and the whole egg. sprinkle the skimmed milk powder and sweetener. Mix until blended. Add a few drops of vanilla flavoring to taste. Cook in a small nonstick skillet.

Chocolate Two Years cupcakes

Preparation & Cooking Time: 45mins for 8 cupcakes Ingredients: 5 eggs 400g of low fat Fromage Frais or Quark 4 tablespoons of granulated sweetener according to taste 20g of baking powder 200g of low fat plain yoghurt 100g of corn flour 5 teaspoons of reduced fat sugar free cocoa powder according to taste (tolerated) A little pinch of cinnamon (optional) 8tbsp oat bran Frosting: low fat sour cream, vanilla extract, and some granulated sweetener Method: Separate the whites from the yolks Beat the egg whites until stiff. Mix the yolks with all the other ingredients in a medium bowl. Gently add the egg whites to the preparation. Pour the mixture into one cupcake silicone moulds and bake for 30 minutes. Let it cool to room temperature and put in the fridge for about two hours.

English Breakfast

Cruise phase Prep time: 5 minutes Cooking time: 15 minutes Serves 1

Ingredients: 2 low fat sausages 3 rashers light bacon 1 tomato, halved 3 mushrooms 1 egg 2 slices Dukan bread

Heat the grill and cook the sausages for 5-6 minutes, turning once. Add the bacon slices and continue to cook, turning bacon and sausages after another 3-4 minutes. Add the mushrooms and tomatoes and continue to cook for 4-5 minutes. Meanwhile, poach the egg in boiling water and toast the Dukan bread. Serve the toast topped with the poached egg, with sausages, bacon, tomatoes and mushrooms on the same plate.

Shepherds Pie

Consolidation phase Prep time: 15 minutes Cooking time: 55 minutes Serves 6 Ingredients: 3 rashers light bacon 1 large onion, peeled and chopped 800 g minced lamb >>>>>>>>>>>>>>>>> On Cruise Phase you can substitute lamb with minced low fat beef 2 sprigs thyme 1 x 400 g can chopped tomatoes 200 ml water 2 tsp Worcestershire sauce 350 g butternut, peeled and chopped 500 g cauliflower, chopped Seasoning 2 tbsp fat free quark Preheat the oven to 200C (400F) Gas Mark 6. Dry-fry the bacon for 2-3 minutes before adding the onion and minced lamb. Cook briefly then add the thyme, and pour in the chopped tomatoes, water and Worcestershire sauce. Bring to the boil and simmer for 25-30 minutes, stirring occasionally. Meanwhile, cook the butternut and cauliflower in a pan of boiling water until tender. Drain, season and mash with the quark. Spoon the lamb into an ovenproof dish and top with the mashed butternut and cauliflower. Bake for 15-20 minutes then serve with steamed green vegetables.

Lancashire Hotpot

Cruise phase Prep time: 18 minutes Cooking time: 1h 15 minutes Serves 4 Ingredients: 2 rashers light bacon, chopped 850 g stewing beef , cut into large chunks 2 large onions, peeled and chopped 4 carrots, peeled and sliced 100 g mushrooms, sliced 2 tsp Worcestershire sauce 2 bay leaves 2 sprigs thyme 500 ml low fat beef stock 1 tbsp cornflour 805 g butternut, peeled and sliced Steamed green cabbage to serve Dry fry the bacon for 2-3 minutes in a casserole dish, then add the beef and cook for a 1-2 minutes before stirring in the onions and carrots. Pour in the stock, bring to the boil then add the Worcestershire sauce, bay leave and thyme and simmer for 45 minutes. Preheat the oven to 190C (375F) Gas Mark 5. Mix the cornflour with a tbsp water then stir into the hotpot and simmer, stirring until it thickens. Arrange the slices of butternut on top of the lamb, spooning a little of the sauce over then as you layer, and place the casserole in to the oven for 20-25 minutes, until the butternut is cooked.

Serve with steamed cabbage.

Fish and Chips

Cruise phase

Prep time: 15 minutes Cooking time: 20 minutes Serves 1

Ingredients: 125 g butternut, peeled and cut into chips 1 large carrot, peeled and cut into chips 3 tbsp Dukan oat meal 1 tbsp chopped tarragon 1 tsp chopped parsley seasoning 1 cod loin 2 tbsp cornflour 1 egg, beaten 2 tbsp natural fat free yoghurt tbsp capers

Preheat the oven to 200C (400F) Gas Mark 6. Steam the butternut and carrots for 5-6 minutes. Mix together 2 tbsp of the oat bran with the chopped tarragon and 1 tbsp with the chopped parsley. Season both well. Dip the cod loin first into the cornflour, then the egg and finally the oat bran and tarragon. Place on a baking sheet. Toss the steamed chips in the oat bran and parsley mix and place alongside the fish on the baking sheet. Bake for 12-14 minutes, until the fish is cooked through. Meanwhile, chop the capers and stir into the yoghurt. Serve the fish and chips with the capered yoghurt on the side.

Chocolate Cake

Consolidation phase Prep time: 12 minutes Cooking time: 18-20 minutes Serves 4

Ingredients: 6 eggs, separated 3 tbsp sweetener 30 g low fat sugar free cocoa powder 50 g raspberries 100 g low fat cream cheese

1-2 tbsp skimmed milk

Preheat the oven to 200C (400F) Gas Mark 6. Whisk the egg whites until stiff. Whisk together the egg yolks, 2 tbsp sweetener and 20 g cocoa powder. Fold the egg whites into the egg yolk mixture and pour two-thirds into an 18 cm oval or circular tin. Drop the raspberries into the middle of the mixture then spoon over the remaining mixture. Bake for 18-20 minutes, until cooked through. Leave to cool in the tin. Beat together the remaining sweetener, cocoa powder, cream cheese and enough milk to make it a spreading consistency. Spread the icing over the cake and serve.

Eton Mess

Consolidation phase

Prep time: 15 minutes Cooking time: 30-40 minutes Serves 2

Ingredients:

1 egg white tsp cornflour 3 tbsp sweetener 75 g strawberries, hulled and halved >>>>>>>>> On Cruise phase you can substitute strawberries with a few drops of Strawberries flavouring 200 g fat free natural yoghurt Preheat the oven to 150C (300F) Gas Mark 2. Whisk the egg white until stiff, and then whisk in the cornflour and sweetener until thick and glossy. Spoon two large spoonfuls onto a baking sheet covered in greaseproof paper. Bake for 30-40 minutes, until crisp. Remove from the oven and allow to cool. Break up the meringue and mix with the strawberries and yoghurt and spoon into small glasses to serve.

Scones

Consolidation phase

Prep time: 12 minutes Cooking time: 8-10 minutes Makes 4

Ingredients:

50g Dukan oat bran 50 g cornflour tbsp sweetener 1 egg, separated 1 tbsp fat free quark 1 tbsp low fat yoghurt 3 strawberries, hulled and sliced >>>>>>>>>>>>> On Cruise phase you cannot have fruits so you can add a few drops of any fruit flavouring to your yogurt preparation Preheat the oven to 200C (400F) Gas Mark 6. Place the oat bran and cornflour into a bowl and stir in the sweetener. Whisk the egg white until stiff. Whisk together the egg yolk and quark. Fold the egg white into the egg yolk mixture then fold into the oat bran mixture. Spoon 4 spoonfuls onto a baking try and cook for 8-10 minutes. Leave to cool on a rack. Serve topped with a drizzle of yoghurt and a few slices of strawberries. Mackerel on toast

Ingredients

cucumber, peeled, thinly sliced Salt 4 tbsp grated fresh horseradish horseradish 2 heaped tablespoon low fat crme fraiche 2 tsp mustard powder 4 fresh mackerel fillets

salt and freshly ground black pepper

To serve 4 slices Dukan Bread, toasted 1 small red onion, thinly sliced small lemon

Preparation method

1. For the salted cucumber and horseradish, place the cucumber slices into a colander and sprinkle with plenty of salt. Mix well and leave the contents to drain over the sink for half an hour. 2. Rinse the salt off the cucumber with cold water, then leave to drain. Gently wring out any excess moisture from the cucumber with your hands, then set aside. 3. In a clean bowl, mix the horseradish with the crme frache and mustard powder, making sure the mustard powder is well combined with no lumps. Set aside. 4. Season the mackerel fillets on their skin side with salt and freshly ground black pepper. 5. Heat a frying pan then add the fillets skin-side down. Place a heat-proof plate onto the cooking fillets, as this will make sure they stay flat and cook evenly. Cook for 4-5 minutes, To serve, place a small handful of the cucumber onto the toast. Place the cooked mackerel fillets onto the cucumber. Place a dollop of the horseradish sauce on top and garnish with a little of the sliced red onion and a squeeze of lemon.

Scallops with pesto sauce

Ingredients

For the sauce 1 tbsp coriander seeds 1 garlic clove sea salt 2-3 tbsp extra virgin olive oil 1 large ripe tomato handful fresh tarragon handful fresh basil handful fresh coriander or mint lemon juice only

For the scallops 8 large fresh scallops, roe attached Olive oil, for drizzling salt and freshly ground black pepper To serve lemon quarters

Preparation method

For the sauce dry-fry the coriander seeds in a hot frying pan until they release their aroma. Then crush them. 2. Peel the garlic clove and mash to a paste and add some sea salt. Add the garlic paste to the pestle and mortar. 3. Add 2-3 tablespoons of extra virgin olive oil to the garlic and coriander and stir. 4. Remove the core and seeds of the tomato. Chop the flesh roughly and add to the pestle and mortar. 5. Roughly chop the herbs and add them to the pestle and mortar. Crush all the ingredients together well to form a sauce. Allow the flavours to infuse while you prepare the scallops. 6. Trim off any tough, sinewy flesh and remove any black veins from the scallops, but keep the roes intact. 7. Heat a frying pan or griddle pan until hot. Drizzle some olive oil over the scallops and season with salt and freshly ground black pepper. 8. Place the scallops on the hot pan or griddle and cook until they're just cooked through, about 2-3 minutes on each side, depending on size. They'll feel firm to the touch when cooked. (If the scallops are very large, you can finish them in a preheated oven for a few minutes.) 9. Finish the sauce by adding the lemon juice. Adjust seasoning and stir well. 10. To serve, spoon the sauce vierge over the scallops and garnish with the quartered lemons.

1.

Stilton mushrooms

Ingredients

For the mushrooms 40 mushrooms 200g stilton cheese , crumbled 100g grounded oat bran 3 free-range eggs , beaten A drizzle of olive oil For the salad 80g fresh basil 50g chopped fresh chives 80g fresh parsley 200g spinach 3 tbsp balsamic vinegar A drizzle of olive oil salt and freshly ground black pepper For the Cranberries relish 2 tsp olive oil 1 onion, chopped 4 tbsp red wine vinegar 6 tbsp granulated sweetener 100g cranberries

Preparation method 1. For the mushrooms, Remove the stalks from the mushrooms and discard. Place a spoonful of crumbled Stilton onto each mushroom on the stalk side. 2. Place the oat bran, beaten egg into two separate bowls and dip each mushroom into each bowl in turn, shaking off any excess. 3. Place the mushrooms on a oven proof dish and add a drizzle of olive oil on them. Put in the oven for about 15 minutes. 4. For the salad, place the basil, chives, parsley and spinach into a large bowl. Drizzle with the balsamic vinegar and oil, season, to taste, with salt and freshly ground black pepper and mix well to coat the leaves. 5. For the cranberry relish, heat the oil in a saucepan, place the onion, vinegar, sweetener and cranberries into the pan and cook for 5-6 minutes. 6. To serve, place the salad onto a plate with the mushrooms on top and the relish spooned over.

Christmas roasted Turkey

Ingredients

1 free-range turkey weighing 4kg Salt and freshly ground black pepper 175g lightly salted butter For the bread sauce 450ml low fat buttermilk 1 small onion 4 cloves 75-100g brown bread crumbs freshly grated nutmeg according to taste 40g of low fat sour cream Cayenne pepper, for sprinkling

Preparation method 1. Preheat the oven to 180C. Check that you have not left the plastic bag of giblets lurking inside the bird. Put the turkey in a large, deep roasting tin. Season generously all over with salt and pepper and massage the seasoning into the skin. 2. Melt the butter in a large saucepan. Fold the muslin in four and lower it into the melted butter, pushing it in so that it soaks up virtually all the butter. 3. Lift out the butter-soaked muslin and lay it over the turkey, making sure that it completely

covers the breast and upper thighs. 4. Pour about 300ml/ pint water into the roasting tin and slide it into the oven. Cook for approximately 3 hours 20 minutes, basting the bird approximately every 30 minutes with the pan juices. 5. Test that the turkey is properly cooked in just the same way as you would a chicken. Pierce the thickest part of the thigh with a skewer. If the juices run clear then the turkey is done. If they are pink, slide it straight back into the oven for a further 15 minutes before testing again and continue to do this until they do run clear. 6. Once it's done, transfer the turkey to a large serving dish, discard the muslin and leave in a warm place to rest for at least half an hour. Cover with foil to stop the meat going cold. 7. While the turkey is cooking, make the bread sauce. Pour the milk into a heavy-based saucepan. Stick the four cloves into the onion, add to the milk and bring very, very slowly up to the boil, so that the milk has plenty of time to absorb the flavours of the onion and the cloves. 8. Remove the onion and cloves and stir enough breadcrumbs into the milk to give a thick sauce. Season to taste with nutmeg and salt. Stir in the cream, adjust the seasoning, then spoon into a warm serving bowl, sprinkle with a little cayenne pepper and place on the table. If making in advance, leave to cool, then cover with cling film and store in the fridge for up to three days. Reheat thoroughly before serving. Sprinkle with the cayenne pepper just before serving.

>>>>>>>>>>>> For the side dishes, you can have any sort of vegetables. As this Christmas menu is quite rich, try to avoid starchy food such as potatoes or chestnuts for example.

Brussell sprouts and bacon gratin

Ingredients 900g Brussel sprouts, trimmed 150g low fat bacon , cut into short strips 20g flaked almonds 400ml low fat buttermilk 2 tsp lemon juice 4 tbsp freshly grated parmesan cheese Salt and freshly ground pepper

Preparation method 1. Preheat the oven to 200C/400F/Gas 6. 2. Place the sprouts into a saucepan of simmering salted water and cook for 4-5 minutes, until almost, but not quite, cooked. Drain thoroughly, allow to cool slightly, then cut in half. 3. Place the the bacon and almonds in a sauce pan and saut for 3-4 minutes, until lightly

browned. 4. Add the sprouts and saut for a further 2-3 minutes, stirring constantly. 5. Add the butter milk and bring the mixture to the boil. Boil for 2-4 minutes, until the cream has reduced to a rich sauce. Season to taste with salt and freshly ground black pepper. 6. Remove from the heat, add the lemon juice and spoon into an ovenproof gratin dish. 7. sprinkle Parmesan cheese evenly over the top of the sprout mixture. 8. Place into the oven and bake for 18-20 minutes, until the top is golden-brown and the cream visibly boiling. 9. Remove from the oven and serve in the gratin dish

Christmas pudding Here is a traditional recipe not Dukan friendly at all but what would be Christmas without a nice pudding..... So go for a small slice of this delicious and so tempting cake!

The dry ingredients

275g soft brown breadcrumbs 100g dried, chopped 100g dried figs, chopped 225g currants

225g seedless raisins 225g sultanas 50g almond, finely chopped 225g granulated sweetener 225g/8oz shredded suet tsp salt 1 tsp ground mixed spices 1 tsp ground cinnamon tsp freshly grated nutmeg

The wet ingredients 1 orange, zest and juice 1 lemon, zest and juice 1 eating apple 3 free-range eggs, lightly beaten 150ml stout 150ml skimmed milk 4 tbsp brandy A bit of butter, for greasing pudding bowls

Preparation method 1. Place all the dry ingredients into a large bowl and mix together thoroughly. 2. Add the wet ingredients and mix together well with your hands Divide the mixture between two greased 1 litre heatproof pudding bowls, filling almost to the rim, then smooth down the surface. 3. Cover each bowl with a large square of greaseproof paper, then cover that with a large square of aluminium foil. Tie the two sheets tightly into place under the rim with string, leaving long ends of excess string to make a handle. Loop one of the excess string lengths over the pudding basin and slide underneath the taut string holding the sheets in place on the other side. Bring up the string and firmly knot with the other piece of excess string, to form a secure handle to lift the pudding in and out of the water. 4. Leave the puddings somewhere cool overnight before cooking. 5. To cook, stand both puddings on a trivet in a large, deep, heavy-based pan (or each pudding in a separate pan). Pour boiling water into the pan(s), enough to come about halfway up the sides of the bowls. 6. Cover the pan(s) with a lid or a dome of foil and boil for seven hours. Check the water level regularly, topping it up with more boiling water as necessary to keep the bowls half submerged. 7. After seven hours, remove the bowls from the pan and leave to cool. Untie and remove the foil and greaseproof sheets and replace with clean, dry sheets of both greaseproof paper and foil. 8. Store in a cool, dry place (or freeze if you prefer, though they will keep perfectly well for a year or more unfrozen). To reheat at Christmas-time, return to a pan containing a few inches of boiling water, cover and steam for two hours, checking the water levels now and then, until

completely heated through.

Christmas panna cotta

Ingredients 4 tbsp raisins 4 tbsp rum flavouring 6 gelatine sheets 1 litre/1 pints low fat buttermilk 120g granulated sweetener 1 tsp ginger ground 1 tsp ground all spices tsp nutmeg 1 tsp ground cinnamon 1 handful berries, such as redcurrants , to serve Preparation method 1. Place the raisins into a small bowl and cover with the rum flavouring and some water. Set aside to soak for at least 30 minutes. 2. Meanwhile, soak the gelatine sheets in a bowl of cold water until softened. Drain and squeeze out any excess liquid using your hands. 3. In a heavy-based pan, heat the buttermilk, sweetener and ground spices. Bring to the boil,

then reduce the heat until the mixture is simmering and simmer for 2-3 minutes, whisking until the sweetener has dissolved. 4. Remove the cream mixture from the heat and whisk in the drained gelatine until dissolved. Drain the raisins and stir into the cream mixture (discard the soaking liquid). 5. Pour the mixture into ten moulds or ramekins, filling them to three-quarters full. Set aside to cool completely, then cover with cling film and chill in the fridge for at least two hours, or until set. 6. To serve, scatter over some redcurrants to garnish. Lightly spiced carrot soup

Serves: 4 preparation time 10 mins cooking time 25 mins

1 tbsp olive oil 1 onion, finely chopped 1 garlic,chopped A pinch of fresh ginger, grated 1 red chilli, deseeded and chopped 1 tsp mild curry powder , plus extra 1kg carrots , trimmed and sliced 2 lemon grass stalks, bashed 2 strips orange zest A few drops of coconut flavouring according to taste 700ml vegetable stock

1. Heat the oil in a large pan with a lid. Tip in the onion, garlic, ginger and chilli, then cook for 3-5 mins until soft. Stir in the curry powder, followed by the carrots, lemongrass and zest, then cover and cook over a low heat for 10 mins more. 2. then pour the coconut flavouring into the pan along with the vegetable stock. Bring to the boil, then turn down and simmer for 15 mins until the carrots are really soft. Remove the lemongrass and orange zest, then use a stick blender or food processor to whizz until smooth. Ladle into bowls and top with an extra sprinkling of curry powder, if you like.

Pumpkin, Goji berries and red onion tagine

Serves: 4 preparation time 20 minutes cooking: 25 minutes

3 tbsp olive oil 2 red onions, thickly sliced 3cm piece fresh ginger, grated 500g pumpkin or squash, peeled, deseeded and cut into large chunks

1 tsp each cinnamon, coriander, cumin and harissa paste 1 tsp of honey flavouring 700g bottle tomato passata 50g dried Goji berries 200g of Quorn mince 2 tsp vegetable stock granules zest and juice 1 lemon handful coriander , roughly chopped

1. Heat 2 tbsp oil in a pan and fry the onions until lightly coloured. Add ginger, pumpkin and spices, stir, then add honey flavouring, passata and Goji berries. Bring to the boil. 2. Reduce the heat, cover, then simmer for 20 mins until the pumpkin is tender. 3. Meanwhile, tip the Quorn, stock granules and lemon zest into a heatproof bowl. Pour over 300ml boiling water, stir briefly and cover with a plate. Leave for 5 mins. Tip in the lemon juice, and remaining tbsp oil and fluff up with a fork. Scatter the coriander over the tagine and serve with the Quorn.

Spicy mini meat balls

Serves: 4 preparation time: 15 mins cooking time 30 mins 1kg lean minced beef (5% fat) 1 tbsp of oat bran 1 tbsp of wheat bran 3 spring onions, trimmed and finely chopped

2 garlic cloves, crushed 2 eggs, , beaten 2 tsp ground cumin tsp Tabasco sauce , optional handful coriander leaves, finely chopped 12 cherry tomatoes, halved Olive oil , for greasing

1. Mix together beef, brans, spring onions, garlic, eggs, cumin, Tabasco, coriander and some seasoning until combined. Be careful not to over-mix or the meat balls will be tough. 2. Divide the mixture into 12. Use your hands to shape each one into a small oval, like a mini meat ball. Arrange 3 cherry tomatoes on top of each,. Cook or freeze in airtight plastic containers. 3. To cook, heat oven to 200C/180C fan/gas 6. Place the meat balls on a lightly greased, shallow baking tray and bake for 25-30 mins until the meat is cooked through.

Oriental flan

Serves 3 cooking time: 10 minutes let it cool for 2 hours before serving

For the flan o 2 gr of agar agar o 40 cl skimmed milk o 35 g corn starch o 80 g sweetener (according to taste) o 1 tbsp of orange blossom water o 1 drop of pistachio flavouring For the Syrup o 2 tbsp of water o 1 tbsp of rose water o 3 tbsp of sweetner o 1 tsp of red food colouring o 1 g of agar agar Preparation : Mix corn starch, agar agar with cold skimmed milk and add the sweetener. Add this preparation in a sauce pan and heat it for 5 minutes until it gets thicker. Remove from the heat and add orange blossoming water and flavouring. Pour in little ramequins Leave it in the fridge for two hours. Pumpkin pancakes

Serves 4 Prep 20 min Cook 20 min

175g pumpkin 1tsp cinnamon according to taste 1 tbsp granulated sweetener according to taste 1tsp baking powder

2. To make the pancakes, combine all the ingredients, with 200ml cold water and mix until a thick batter is formed. 3. About 15 mins before you want to serve the pancakes, heat a large non-stick frying pan When the pan is hot, place a few tbsp of the mixture in the pan to form a round pancake about 11.5cm thick. You can cook 2 or 3 at a time and keep them warm in a low oven while you make the rest. Cook for 2-3 mins until golden brown, then flip over and cook the other side until browned. You should make 8 pancakes in total.

Spicy pumpkin soup and bacon

serves: 4 prep: 30 min cooking: 20 min 1 butternut squash , about 1kg, peeled and deseeded 2 tsp olive oil 2 onions, diced 1 garlic clove, thinly sliced 2 mild red chillies , deseeded and finely chopped 850ml hot vegetable stock 4 tbsp low fat butternut squash plus more to serve A few bacon rashers 1. Heat oven to 200C. Cut the squash into large cubes, about 4cm/1in across, then toss in a large roasting tin with half the olive oil. Roast for 30 mins, turning once during cooking, until golden and soft. 2. While the squash cooks, melt the butter with the remaining oil in a large saucepan, then add the onions, garlic and of the chilli. Cover and cook on a very low heat for 15-20 mins until the onions are completely soft. 3. Tip the squash into the pan, add the stock and the butter milk, then whizz with a stick blender until smooth. For a really silky soup, put the soup into a liquidiser and blitz it in batches. Return to the pan, gently reheat, then season to taste. Serve the soup in bowls with swirls of butter milk and a scattering of the remaining chopped chilli and with some low fat bacon rashers

Pumpkin dip for vegetables

Serve: 4 prep 10 min cook: 40 min 1kg butternut squash , halved and seeded 1 tbsp low fat Quark 1 tbsp Tabasco according to taste chopped chives , for sprinkling radishes, carrot sticks, fennel and celery, for dipping

Cook butternut squash for 45 minutes until tender, or buy ready-roasted. Scrape the flesh into a bowl and whizz in a processor with Quark and tabasco then season well. Spoon into a bowl, sprinkle with chopped chives. Serve with radishes, carrot sticks and lengths of fennel and celery for dipping.

Dukan Pumpkin Bread Recipe

Serves: 4 prep: 10 min cooking: 45 min

300g Butternut Pumpkin cooked 8 tbsp Oat Bran 8 tbsp Wheat Bran 3 tsp Baking Powder 2 tsp Dried Oregano 2 tsp Dried Sage 75g low fat Cottage Cheese 3 tbsp Skimmed Milk 2 Eggs, lightly beaten

Freshly Cracked Black Pepper 2 tbsp soaked goji berries 1. Pre-heat oven to 180C 2. Peel and cut the pumpkin. Steam until soft 3. Mash the Pumpkin with a fork and allow to cool. 4. Place pumpkin in a large bowl and add all the other ingredients. Mix well until thoroughly combined. 5. Transfer mixture to a loaf pan (silicone one can be useful) Smooth flat with a spatula. 6. Bake for 45 minutes. 7. Allow to cool for a while in the loaf pan

Beef and grilled pumpkin

serves: 4 prep: 10 min cook: 10 min One tsp rapeseed oil 600g squash or pumpkin , peeled and cut into thin wedges 200g shallot, peeled and halved lengthways 1 red sweet pepper sliced 2 sirloin steaks (approx 300g each) 1 tbsp Thai fish sauce a large bunch purple basil leaves a large bunch coriander , leaves picked

CHILLI DRESSING 1 red chilli , deseeded 1 lime juiced a pinch granulated sweetener 1 tbsp fish sauce to make the dressing, pound the chilli to a fine paste. Mix in the lime juice, sugar and fish sauce. Oil and season the pumpkin, shallots and sweet red pepper and griddle until charred and soft. Marinade the beef in the fish sauce for a few minutes then cook on a very hot griddle for 2-3 minutes each side. Rest in a warm place for 5 minutes. Thinly slice the beef and mix with the pumpkin, shallots, red sweet pepper , basil and coriander. Toss the salad with the dressing and serve.

Pumpkin muffins

Serves: 4 prep: 10 min cooking 30 min 8 tablespoons of oat bran 2 eggs 245g cooked pumpkin 100g fat free yogurt 1 or two drops vanilla flavouring according to taste 1 tsp baking powder 1 tsp cinnamon 2 tsp granulated sweetener

4 tbsp skimmed milk Mix all the dry ingredients in a bowl. Add the yogurt, pumpkin and eggs and whisk until smooth. Add vanilla flavouring. Divide the mixture equally between regular muffins moulds Bake in a preheated oven at 200C 30 minutes for regular muffins. Spiced Dukan Tortilla

Cruise Ingredients 1 tbsp olive oil 1 onion , sliced 1 red chilli , deseeded and shredded 2 tsp curry spices 300g cherry tomatoes bunch coriander , stalks finely chopped, leaves roughly chopped 8 eggs, beaten

Heat the oil in a large frying pan. Fry the onion and half the chilli for 5 mins until softened. Tip in the spices, fry for 1 min more, then add the cherry tomatoes, and coriander stalks to the pan. Season the eggs well, pour over the top of the vegetables and leave to cook gently for 8-10 mins until almost set. Heat the grill and flash the tortilla underneath for 1-2 mins until the top is set. Scatter the coriander leaves and remaining chilli over the top, slice into wedges and serve with a green salad.

Dukan Spanish Chicken

Ingredients Cruise 8 chicken thighs, , 3 onions, thinly sliced 2 tsp paprika zest and juice 1 lemon good handful parsley, roughly chopped 150ml low fat chicken stock 1 tbsp olive oil Heat oven to 190C/170C fan/gas 5. Put all the ingredients into a large, ovenproof dish. Mix everything together with your hands and season. Bake for 45 mins, stirring the onions after 20 mins, until the chicken is golden and the onions tender. You can serve this dish with some Shirataki noodles.

Dukan bread with Spanish Ham

Cruise Ingredients

4 ripe tomatoes, chopped 1 garlic clove, finely chopped 3 tbsp olive oil Salt pepper 10 slices of Dukan bread 5-6 slices lean Serrano ham (tolerated)

Mix together the chopped tomatoes, garlic glove, olive oil, salt and pepper. Keep in the fridge until needed. To serve, toast 10 slices of baguette. Spoon a little tomato topping on to each piece of toast. Tear 5-6 slices of Serrano Ham into pieces and put one piece on each slice of bread.

Dukan Quick Gazpacho

ingredients 250g of Dukan Friendly passata (tomato sauce with garlic, onion and a bit of olive oil) 1 pepper, deseeded and chopped 1 red chilli , deseeded and chopped 1 garlic, crushed 1 tsp sherry vinegar juice lime In a blender (or with a stick blender), whizz together the passata, red pepper, chilli, garlic, sherry vinegar and lime juice until smooth. Season to taste, then serve with ice cubes.

Prawns with Dukan Romesco sauce

Cruies Ingredients 1 pepper, preferably the Romano variety 3 fat garlic cloves 1 fat, fresh red chilli 1 large ripe tomato 5 drops of hazelnut flavouring 5 drops of almond flavouring 3 sprigs parsley 1 small slice of Dukan bread 4 tbsp of olive oil 2 tbsp red wine vinegar 400g pack large, cooked, peeled tiger prawns (defrosted if frozen)

Prepare ahead - halve the pepper lengthways and remove the seeds and stalk. Line a grill pan with foil and put the pepper halves, skin side up, on the grill pan with the whole garlic cloves, chilli and tomato. Grill for 2 minutes, turn the tomato, then grill for a further 2 minutes. Remove the tomato with a large spoon, then peel, quarter and remove the seeds. Then chop the tomato roughly. Continue grilling the pepper, chilli and garlic for 4-5 minutes, until the pepper and chilli skins have blackened and the garlic is starting to soften (the garlic skin will start to split when it is ready). When cool enough to handle, peel and halve the chilli, and scrape out and discard the seeds. Peel the pepper and roughly chop both the pepper and chilli. Add the two flavourings Heat 3 tablespoons of oil in a frying pan, add the pepper, garlic and chilli and fry for 3 minutes. Tear up the bread and add to the pan, turning it in the oil until lightly browned. Pulse in food processor with the tomatoes, salt, vinegar and oil until roughly chopped. Tip into a bowl. Leave to cool Serve in a small bowl on a plate with the peeled prawns. Add some chopped parsley on the

top

Dukan Squid

Cruise Ingredients 300g baby squid, cleaned 200g corn flour (tolerated) 2 tbsp capers finely chopped 1 garlic, crushed 5 tbsp of Dukan mayonnaise Olive oil for frying Lemon wedges to serve wedges, to serve

Cut the squid into rings about cm thick. Tip the corn flour into a freezer bag and season well. Add the capers, then give everything a good shake to mix together. Tip the squid into the bag, then shake again until all the rings are well coated. Mix together the garlic and mayonnaise, then place in a serving bowl. Pour some oil into a large pan and heat. Remove a handful of squid from the flour and shake off any excess. Gently drop into the oil, then cook for about 3 mins until crisp. Remove with a slotted spoon and place on kitchen paper. Repeat with the remaining squid. Serve straight away with the mayonnaise and lemon wedges.

Dukan Catalan Cream

Cruise Ingredients 6 egg yolks 3/4 litre skimmed milk 3 tbsp of granulated sweetener 1 cinnamon stick 1 piece of lemon peel 3 tbsp corn flour (tolerated)

Beat the egg yolks until light then whisk in 150g of the sugar Place the milk in a saucepan together with the cinnamon and lemon peel - bring to the boil and then remove from the heat and strain. Whisk the milk with the egg mixture Dissolve the cornflour with a little milk and whisk into the mixture Place the mixture over a low heat and cook, stirring constantly until it begins to boil Put the custard into a pudding bowl or smaller individual bowls and allow to cool before placing in the fridge Before serving, sprinkle a bit of granulated sweetener on the top and caramelize it by placing under a hot grill briefly until turns brown

Dukan Cinnamon ice cream

Cruise Ingredients 1/4 litre skimmed milk 1 cinnamon stick 1 large piece of lemon peel 5 tbsp of granulated sweetener 8 egg yolks pinch of salt 1 tbsp ground cinnamon 1/2 litre low fat sour cream

Put the milk, cinnamon stick, lemon peel and sweetener in a pan 2. Bring everything to the boil slowly then lower the heat and cook for a further 15 mins 3. Beat the egg yolks with the pinch of salt until they become thick then place in a glass bowl over a pan of boiling water and cook unitl they thicken a bit more 4. Whisk the milk (remove the cinnamon stick and lemon peel first) with the egg yolks and continue cooking in the glass bowl over the pan of boiling water until the mixture becomes thick enough to stick to a spoon 5. Remove from the heat and continue whisking until the mixture cools down then mix in the cream and place in the freezer once its cool enough - remove from the freezer when it has just frozen and beat in a blender and return to the freezer

Dukan Mojito

From Cruise phase onwards Serves 1 person

Ingredients A sprig of mint 1 teaspoon of powdered sweetener Lemon juice 1 cup sugar-free lemonade A few drops of Dukan white rum flavouring

In a glass, mix together a sprig of mint, a teaspoon of powdered sweetener, and a squeeze of lemon. Use a spoon to mix all the ingredients together, then add a couple of ice cubes and top the glass up with sugar-free lemonade. Finally, add a splash of Dukan Diet white rum flavouring. Enjoy Starter Dukan Coronation Chicken

Cruise Serves:

Preparation

phase, time:

10

minutes.

PV Cooking

time:

15

days minutes

Ingredients

6 2 2 1 1 1 1 1

skinless, boneless chicken breast halves tbsp of Goji Berries tbsp of Dukan mayonnaise table spoon of Dukan onion chutney teaspoon mild curry powder tablespoon of sweetener according to taste teaspoon lemon juice pinch salt and ground black pepper

In a large pot, cook chicken in lightly salted boiling water for 20 minutes. Drain, cool, and cut into 1/2-inch strips. In a large bowl, stir together chicken strips and Goji Berries In a medium bowl, mix together mayonnaise, curry powder, chutney, and lemon juice. Season with salt and pepper, then toss gently with chicken mixture.

Serve

with

some

rocket

salad

and

some

Dukan

bread

slices

Main Course Dukan Royal Sole en croute with asparagus and tarragon sauce

Cruise Serves:

phase, Preparation time:

20

minutes.

PV Cooking

time:

35

days. minutes.

Ingredients: 6 Salt pepper For 150 Two Two 1 gr of Dukan bread pinches of pinches tbsp crusts sole fillets

the (toast low of of some fat slices and crumble Parmesan Provenal olive

crust them) cheese herbs oil

Facultative:

drop

of

for Two 10 25 Two

the bunches cl cl of of pinches low of

sauce steamed white crme

and green wine fraiche dried

greens asparagus (tolerated) (tolerated) tarragon

dried fat of

Begin by preparing the crust. Combine all the ingredients and mix. You should get a sort of crumble crust. Add the crust on the top of the sole fillets and bake in the oven for about 30 minutes at 180/200. (the crust should be hard) During that time heat some white wine with the cream and tarragon in a sauce pan (add a little bit of corn flour to get it thicker). Serve the salmon en croute with some asparagus and some sauce on the top.

Dessert Dukan Diamond Velvet Cake

Cruise Phase PP/PV days. Serves: 6 Preparation time: 10 minutes. Cooking time: 30 minutes

Ingredients: 6 tbsp of grinded oat bran 2 egg whites 200 gr of silken tofu 2 Tbsp of low fat Greek yogurt 1 tbsp of baking soda 2 tbsp sugar free low fat cocoa powder 2 tbsp of sweetener 1drop of vanilla flavouring a few drops of red food colouring Frosting and filling: 3 tbsp of low fat cream cheese or Quark 1 tbsp of low fat crme fraiche sweetener according to your taste one drop of vanilla flavouring Mix all the dry ingredients and add the tofu, eggs and food colouring. whisk until the texture is getting smoother. Add the vanilla flavouring. Pour the mixture in a cake mould and bake in a preheated oven at 200 for about 30 minutes. Mix all the rest of the ingredients in a bowl and keep refrigerated until ready to use. Only cut the cake to add the filling once it is completely cooled. The same for the frosting. Beetroot salad

Cruise phase, PV days, for 2 Ingredients:

2 beetroots 2 tsp of olive oil 1 squeeze of orange flavouring some chopped parsley 2 squares of light laughing cow cheese Peel raw beetroots and grate them. dress with orange flavouring and olive oil. Add some laughing cow cheese and chopped parsley.

Pesto chicken rolls Cruise phase, PV days, for 2 Ingredients: 250 grs of chicken breasts cut into pieces 2 oat bran crepes (tortilla style) Chopped basil 2 tsp of olive oil Chopped garlic (one little clove) Chopped sun dried tomatoes (no oil) Some rocket

Make the pesto by mixing the basil, garlic and oil. Grill chicken pieces. Brush the crepes with pesto; layer with the cut chicken, sun-dried tomatoes and rocket; roll up and cut on the bias.

Curried egg salad Cruise phase, PP days, for 4 Ingredients: 2 hard boiled eggs sliced One tbsp of Dukan Mayonnaise One or two piches of curry powder One tsp of Dijon Mustard One tbsp of lemon juice One medium size sliced onion Some parsley Salt and pepper Make egg salad with hard-boiled eggs, mayo, curry powder, Dijon mustard, lemon juice, salt, pepper, parsley and onion

Roast beef and light Emmental

Cruise phase, PV days, for 4 Ingredients: A few slices of cold roast beef A few slices of light emmental (tolerated) Some homemade horseradish sauce One medium size red onion sliced Lettuce Cherry tomatoes

Smear Emmental on one side and prepared horseradish on the other. Add red onion and sliced beef. Pack lettuce and tomatoes on the side.

Mackerel Pat

Cruise phase, PP days, for 4

Ingredients: 250 grammes of smoked flaked mackerel 50 ml of low fat crme frache A dash of lemon juice A dash of horseradish homemade sauce A mixture of raw vegetable sticks Cooked shelled prawn tossed in olive oil

Mix flaked smoked mackerel, crme frache, lemon juice and a good dash of horseradish. Then pack a mixture of raw vegetable sticks and cooked shelled prawns tossed in olive oil.

Gazpacho

Cruise phase, PV days, for 2 Ingredients: 2 big tomatoes 1 cucumber Two slices of Dukan bread One tsp of olive oil A dash of vinegar 1 clove of garlic Salt and pepper A pinch of chilli powder

Blend tomatoes, cucumber, a slice or two of bread, olive oil, vinegar, garlic, salt, pepper and chilli. Chill for a couple of hours before serving

Peeled grated carrots with Goji berries

Cruise phase, PV days, for 4 Ingredients: 4 big carrots grated Two pinches of cumin Some minced chilli 1tbsp of lemon juice 1 tsp of goji berries Some mint

Mix the grated carrots with cumin, minced chilli, lemon juice, mint and Goji berries

Filled celery sticks

Cruise phase, PV days, for 2 Ingredients: 6 celery sticks 50 grs of low fat cream cheese 1 or two chilli according to taste 1 splash of soy sauce Some parsley Some chives

Into the food processor put the cream cheese, a chilli or two, some garlic, a splash of soy sauce .Fold in chopped parsley or chives. Fill celery sticks and chill.

Sherry Mushrooms Cruise phase, PV days, for 4

Ingredients: A bunch of mixed mushrooms Two sliced shallots 1 tbsp of olive oil A pinch of cracked coriander seeds Some chopped parsley Some sherry

Clean a bunch of mixed mushrooms; Steam for about five minutes. When still warm, toss with sliced shallots, olive oil, garlic, salt and pepper, cracked coriander seeds, chopped parsley, sherry vinegar Drunken Muffins

Cruise phase, PP/PV days, for 6 Ingredients 4 eggs 3 tbsp of wheat bran 7 tbsp of oat bran 4 tbsp of low fat fromage frais 2 tbsp of Goji Berries 2 drops of rum flavouring 3 tsp of sweetener Soak the Goji Berries in some water with some rum flavouring. Preheat oven to 200C. Separate the whites from the yolks. Whisk the egg whites . Mix the brans, fromage frais, sweetener and egg yolks, then gently fold in egg whites. Add the Goji berries and Put everything in a muffin tray. Bake for 30 minutes and let it cool before packing. Spicy okra salad

Serves 4 Prep 15 mins Cook 30 mins 4 tsp olive oil 400g onions, sliced 500g okra, trimmed, washed, dried and sliced into 2cm pieces 2 tomatoes , diced 1 red chilli , finely chopped (or tsp powdered) 2 tsp ground coriander handful fresh coriander , roughly chopped, to serve

1. Heat a large wok or frying pan over a medium heat. Add the oil, then the onions, cooking until soft. Stir in the okra. Add the tomatoes and chilli, then season. Mix well and keep stirring gently, taking care not to break up the okra. Okra releases a sticky substance when cooked, but keep cooking, stirring gently - this will disappear and the tomatoes will become pulpy, about 10 mins. 2. Lower heat, add ground coriander and cook for another 5-10 mins. Add 2 tbsp water, cover and let simmer for another 4-5 mins. Sprinkle with coriander and serve

Seasoning

handful linseeds splash of tamari 4 tbsp low-fat natural yogurt 2 tbsp Dijon mustard 3 tbsp flat-leaf parsley, chopped 1 celeriac, peeled, julienned or grated 3 carrots , peeled, julienned or grated red cabbage , very thinly sliced

1. Heat a pan and add the seeds. Lightly toast on medium heat. When slightly brown, splash in tamari and toss seeds about. Pour out of the pan and reserve. 2. Mix yogurt, mustard and parsley. Pour over veg toss through and season. Sprinkle over seeds and serve.

Butternut squash curry

Serves 4 Prep 10 mins Cook 40 mins

200g Quorn mince 1 tbsp olive oil

1 butternut squash , diced 1 onion , diced 2 tbsp mild curry paste 300ml vegetable stock 4 large tomatoes, roughly chopped 3 tbsp fat-free Greek yogurt small handful coriander , chopped

1. Cook the Quorn as per pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned. Add the onion and the curry paste and fry for 3-4 mins more. 2. Pour over the stock, then cover and simmer for 15-20 mins, or until the squash is tender. Add the tomatoes and then gently cook for 3-4 mins, until the tomatoes slightly soften. 3. Take off the heat and stir through the yogurt and coriander.

Butternut squash and broccolis

Serves 4 Prep 15 mins Cook 50 mins 1 butternut squash , peeled, deseeded and diced 2 tsp olive oil 1 head broccoli, cut into florets 2 tbsp dried Goji berries 2 tsp linseeds

juice 1 lemon

1. Heat oven to 200C. Spread the squash over a large baking sheet, drizzle over the oil and bake for 30 mins or until tender. 2. Meanwhile, cook the broccoliq in boiling salted water for 20 mins, Drain well, then stir in the Goji berries and linseeds with some seasoning. Add the squash, pour over the lemon juice and serve.

Butternut and Feta aubergines with courgettes salad

Serves 4 Prep 30 mins Cook 40 mins

2 large aubergines 3 courgettes 200g pumpkin or squash 100g onion , thinly sliced 1 tsp cumin seeds (or use slightly less ground cumin) 2 garlic cloves, thinly sliced 4 tbsp virgin rapeseed or olive oil 2 tsp fresh herbs (thyme, oregano, sage or rosemary work well) 100g low fat feta, diced

1. Heat oven to 200C/180C fan/gas 6. Cut the aubergines in half lengthways, leaving the stem in place (this can be removed when eating). Using a small sharp knife, scoop out the inner flesh leaving a shell about 1cm thick. Chop the flesh and put into a bowl. 2. Peel the pumpkin or squash, remove the seeds, then cut into 1-2cm dice and mix with the chopped aubergine and red onion. Mix in the cumin, garlic and 2 tbsp oil and toss together with some salt and black pepper. Lay on a baking tray lined with parchment paper. Rub 1 tbsp oil over the aubergine halves and season. Place, cut-side down, on another tray lined with parchment paper. Bake for 15-20 mins, until the pumpkin and aubergine shells are almost cooked through. 3. Tip the pumpkin mixture back into the bowl and stir through the mixed herbs, and feta. Turn over the aubergine halves, then pile up the mixture inside. Drizzle with the remaining 1 tbsp oil and bake for 20 mins, at which point the pumpkin will be fully cooked. If it starts to colour too much, cover loosely with foil. 4. Meanwhile, make the courgette salad. Top and tail the courgettes, then slice very thinly into wide ribbons. Toss with the zest, juice of half the lemon and the oil. Leave for 10 mins to let the

courgettes soften a little. 5. To serve, toss the herbs through the courgettes and cut the remaining lemon half into wedges. Place an aubergine half on each plate, pile up the salad beside it and serve with a lemon wedge.

Celeriac pancakes

Serves 4 Prep 20 mins Cook 20 mins FOR THE DRESSING

3 curry leaves 1 green chilli , deseeded and finely chopped tsp ground turmeric 1 tsp fresh grated ginger 25g low fat Greek yogurt , whipped 1 drop of honey flavouring

FOR THE PANCAKES 175g celeriac , grated 1tsp cumin seeds 2 green chillies , deseeded and finely chopped 1.0 tsp ground coriander tsp ground turmeric 1tsp baking powder 200g gram of Quorn 1 Small onion, finely chopped 1 tsp grated ginger 2 tsp of olive oil for frying

1. To make the dressing, heat a bit of water in a non-stick pan and cook the curry leaves for 1 min. Stir in the chilli, turmeric and ginger, then cook on a low heat for 2-3 mins. Remove from the heat and leave to cool completely. Stir the cooled spice mix into the whipped yogurt along with the honey flavouring, then chill until you are ready to serve the meal. 2. To make the pancakes, combine all the ingredients, except the oil and Quorn with 200ml cold water and a pinch of salt. Mix until a thick batter is formed. 3. About 15 mins before you want to serve the pancakes, heat a large non-stick frying pan and add 1 tbsp oil. When the oil is hot, place a few tbsp of the mixture in the pan to form a round pancake about 1-1.5cm thick. You can cook 2 or 3 at a time and keep them warm in a low oven while you make the rest. Cook for 2-3 mins until golden brown, then flip over and cook the other side until browned. You should make 8 pancakes in total. Serve the pancakes with the dressing and the Curried Quorn that will have prepared separately.

Crispy cauliflower

Serves 4 - 6 Prep 15 mins Cook 20 mins 1 large, cauliflower cut into small florets

FOR THE BATTER 4 tsp cornflour 125ml sparkling water tsp coriander, ground

FOR THE DIPPING SAUCE 1 large bunch of flat-leaf parsley , finely chopped 1 garlic, finely chopped zest and juice of 1 lemion 1 tbsp small capers 3 tsp olive oil

1. Whisk batter ingredients together, then let it rest while you make the dipping sauce. Mix sauce ingredients together and set aside. Cook cauliflower in boiling salted water for 2 mins, then drain and refresh with cold water. 2. Heat oil in a high-sided pan. Once oil is hot. Dip the dry cauliflower into batter, shake off any excess and place in the hot oil. Fry in batches until golden, about 3 mins, then remove to a plate lined with kitchen paper. To keep warm, keep the florets in a low oven. Once all the cauliflower is fried, season with sea salt and serve with the sauce.

Caramelised Carrots

Serves 4 Prep 10 mins Cook 1 hr 500g carrots , peeled and halved lengthways 2 tsp olive oil 2 tbsp balsamic vinegar 2 tsp sweetener

1. Heat oven to 180C. Cook carrots in boiling water for 10-15 mins, until they are starting to soften, but still have some bite. Drain and pat dry. 2. Spread the carrots out in a roasting tin, drizzle with the oil and vinegar, then sprinkle over the sweetener. Season well with sea salt and black pepper, then roast for about 45 mins, turning occasionally, until the sweetener has caramelised and the carrots are soft and tender.

Tofu pudding

Serves: 6 prep: 10 mins 500g soft silken tofu

 2 tablespoons low fat cocoa 1/4 teaspoon salt 2 tbsp sweetener according to taste 1 drop of vanilla flavouring according to taste Place all ingredients into a blender and process until completely smooth. Spoon into small bowls and chill before serving.
Be my lover

Serves 2 prep 15 min cooling time: 2 to 3 hours

1 lemon 2 l of water 1 lime sliced 25g grated ginger 2 tbsp of sweetener (according to taste)

Juice the lemon and add it to the water and sweetener. Add the grated ginger and the lime sliced. Add the preparation in a jug and put it in the fridge for at least two hours Before servin, pour in a cocktail glass half the preparation with some fresh sparkling water and add a slice of lime to decorate. Tip: you can add some other spices such as vanilla, cinnamon, cardamom.....

Forget me not

Serves 2 prep 20 min cook 15 minutes

4 skinless, boneless chicken thighs 1 shallot, finely chopped pinch dried chilli flakes 2 tbsp fish sauce juice 1 lime handful each coriander , mint and parsley leaves, chopped, plus extra to serve 2 heads red chicory 1 red chilli, sliced, to serve A few pieces of grapefruit to decorate if you are on Consolidation phase If you are on a PP day just remove the chicory and make a nice heart presentation with the chicken pieces Chop the chicken thighs into small pieces with a knife until they resemble coarse mince. Heat a wok over a high heat. When smoking hot, add the chicken and shallot. Stir constantly and cook for about 5 mins until the chicken is cooked but not browned. Then stir in 1 tsp water, the dried chilli and fish sauce. Cook for 2 mins more. Remove from the heat, squeeze over the lime juice and leave to cool. Can be made up to 1 day ahead. To serve, mix the herbs into the chicken mixture. Separate the chicory into individual leaves (you'll need about 10) and arrange on serving plates. Place 1-2 tbsp of the chicken mixture into each leaf and scatter over some extra chopped herbs and sliced fresh chillies.

Take my breath away

Serves 2 prep 10 min cook: 10 min

2 tsp olive oil 3 garlic cloves, finely chopped 1 red chilli, seeds left in and finely chopped tsp sweet paprika 12-20 large raw king prawns with shells juice 1 lemon, plus a few slices for a finger bowl x small bunch parsley, roughly chopped 2 packs of shirataki noodles On Cruise phase, you can add to this dish a carrot pure or any other vegetables you want such as broccolis....

Heat the oil in a frying pan. Add the garlic, chilli and paprika, then fry for 1-2 mins until starting to turn golden. Turn up the heat, throw in the prawns and fry for a few mins, stirring, until all the prawns turn pink. Take off the heat, season and stir in the lemon juice and parsley. Deglaze the pan with a bit of water and cook the shirataki noodles for a few minutes Tip: before adding the shirataki noodles to the sauce, cook them in some boiling salty water for five minutes, they will be nicer

Burning passion

Serves 2 prep 15 cook 15 min

Ingredients: 2 tbsp granulated sweetener , plus extra for dusting 4 medium egg whites A few drops of passion fruit flavouring (if you are on consolidation you can use the pulp of 2 passion fruits) 150ml Dukan custard For the custard: 200ml skimmed milk 2 tbsp corn flour (tolerated) 1 egg yolk 1 tbsp of granulated sweetener Preparation: Heat the milk in a saucepan, when hot, add the corn flour mixed with a little bit of cold milk. Keep sting until the preparation is getting thicker. Then add the sweetener and the egg yolk. Stir well and let it cool. Heat oven to 180C/160C fan/gas 4. Put a baking tray on the top shelf to heat up. dust 4 muffin silicon moulds heart shape with granulated sweetener to coat. Whisk the egg whites in a bowl until stiff. Add 1 tbsp of the sweetener and whisk for 30 secs more until thick and glossy. In a separate bowl, add the passion flavouring, the grated ginger and/or the vanilla according to taste to the custard, then fold in the whisked egg white. Spoon the mixture into the prepared ramekins and put on the hot baking tray. Bake for 15 mins until risen and golden on top. While the souffls are cooking, make the chocolate sauce. For the chocolate sauce: 100 ml skimmed milk

 2 gr of agar agar 2 tsp of low fat sugar free cocoa powder (tolerated) Some granulated sweetener according to taste Optional: you can add some cinnamon or some vanilla to the sauce Heat the milk in a sauce pan with the cocoa powder and sweetener. When really hot, add the agar agar and stir well until it is thicker. If its not thicker enough add a bit more of agar agar. When serving, put the souffl on a plate and decorate with some chocolate sauce.

Chicken noodle soup

serves: 4 prep: 20 min cook: 15 minutes 900ml chicken or vegetable stock (or Miso soup mix) 1 boneless, skinless chicken, about 175g 1 tsp chopped fresh ginger 1 garlic clove, finely chopped 50g shirataki noodles 6 mushrooms , thinly sliced 2 spring onions, shredded 2 tsp soy sauce , plus extra for serving mint or basil leaves and a little shredded chilli to serve 1. Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks. 2. Return the chicken to the stock with the noodles, mushrooms, half the spring onions and the soy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into two bowls and scatter over the remaining spring onions, herbs and chilli shreds if using. Serve with extra soy sauce for

sprinkling.

Make it vegetarian Replace the chicken with 175g firm tofu cut into cubes, simmer for 5 mins, then add the other ingredients as before.

Tomato soup

serves: 4 prep: 30 min cook: 40 min 1-1.25kg/2lb 4oz-2lb 12oz ripe tomato 1 medium onion 1 small carrot 1 celery stick 4 tsp olive oil 2 squirts of tomato pure (about 2 tsp) a good pinch of granulated sweetener 2 bay leaves

 1.2 litres/ 2 pints hot vegetable stock 1. Firstly, prepare your vegetables. You need 1-1.25kg ripe tomatoes. cut each tomato into quarters and slice off any hard cores (they don't soften during cooking and you'd get hard bits in the soup at the end). Peel 1 medium onion and 1 small carrot and chop them into small pieces. Chop 1 celery stick roughly the same size. 2. Spoon 4 tsp olive oil into a large heavy-based pan and heat it over a low heat. tip in the onion, carrot and celery and mix them together with a wooden spoon. Still with the heat low, cook the vegetables until they're soft and faintly coloured. This should take about 10 minutes 3. Holding the tube over the pan, squirt in about 2 tsp of tomato pure, then stir it around so it turns the vegetables red. Shoot the tomatoes in off the chopping board, sprinkle in a good pinch of sweetener and grind in a little black pepper. Tear 2 bay leaves into a few pieces and throw them into the pan. Stir to mix everything together, put the lid on the pan and let the tomatoes stew over a low heat for 10 minutes until they shrink down in the pan and their juices flow nicely. 4. Slowly pour in the 1.2 litres/ 2 pints of hot stock (made with boiling water and 4 rounded tsp bouillon powder or 2 stock cubes), stirring at the same time to mix it with the vegetables. Cook gently for 25 minutes, stirring a couple of times. At the end of cooking the tomatoes will have broken down and be very slushy looking. 5. Remove the pan from the heat, take the lid off and stand back for a few seconds or so while the steam escapes, then fish out the pieces of bay leaf and throw them away. Ladle the soup into your blender Blitz until the soup's smooth (stop the machine and lift the lid to check after about 30 seconds), Pour the pured soup back into the pan and reheat it over a medium heat for a few minutes, stirring occasionally until you can see bubbles breaking gently on the surface.

Leek and bacon soup

serves: 4 prep: 10 min cook: 20 min 3 rashers low fat bacon , chopped 1 onion, chopped 400g pack trimmed leek , sliced 3 medium turnip, peeled and diced 1,4l hot vegetable stock 142ml pot single cream 4 rashers low fat bacon , to serve 1. fry the bacon and onion, stirring until they start to turn golden. Tip in the leeks and turnips, stir well, then cover and turn down the heat. Cook gently for 5 mins, shaking the pan every now and then to make sure that the mixture doesn't catch. 2. Pour in the stock, season well and bring to the boil. Cover and simmer for 20 mins until the vegetables are soft. Leave to cool for a few mins, then blend in a food processor in batches until smooth. Return to the pan, pour in the cream and stir well. Taste and season if necessary. Serve scattered with tasty crisp bacon and eat with toasted Dukan bread on the side.

Moroccan soup

serves: 4 prep: 10 min cook: 15 min

1 tsp olive oil 1 medium onion, chopped 2 celery sticks, chopped 2 tsp ground cumin 600ml hot vegetable stock 400g can chopped plum tomato with garlic 100g frozen string beans zest and juice lemon large handful coriander or parsley and flatbread, to serve

1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min. 2. Turn up the heat, then add the stock, tomatoes plus a good grind of black pepper. Simmer for 8 mins. Throw in string beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with Dukan bread. Spicing it up Spice it up further with a spoonful of harissa paste. Curry lovers can swap the cumin for 1 tsp of garam marsala.

Spicy roasted turnip soup

serves: 4 prep: 10 min cook: 30 min

2tsp olive oil 1 tsp coriander ground 1 tsp cumin seeds , plus extra to garnish tsp ground turmeric tsp mustard seeds 1 large onion, cut into 8 chunks 2 garlic cloves 675g turnip, diced 2 plum tomatoes , quartered 1.2l vegetable stock 1 tbsp lemon juice 1. Heat oven to 220CIn a bowl, mix together the oil and spices. Add the vegetables and mix well. Spread over a heavy baking sheet, then roast for 30 mins until tender. 2. Spoon into a food processor or liquidiser with half the stock and process until smooth. Pour into a pan with the remaining stock, season, then heat until barely simmering. Remove from the heat and stir in the lemon juice. Garnish with cumin seeds.

Spicy prawn soup

serves: 4 prep: 10 min cook: 15 min 1 tsp colza oil 300g bag crunchy stir-fry vegetables

 140g shiitake mushrooms , sliced 2 tbsp Thai green curry paste a few drops of coconut flavouring according to taste 60 g low fat buttermilk 200ml vegetable or fish stock 300g shirataki noodles 200g bag large, raw prawns 1. Heat a wok, add the oil, then stir-fry the veg and mushrooms for 2-3 mins. Take out and set aside, then tip the curry paste into the pan and fry for 1 min. 2. Pour in the coconut flavouring buttermilk and stock. Bring to the boil, drop in the noodles and prawns, then reduce the heat and simmer for 4 mins until the prawns are cooked through. Stir in the veg, then serve.

Creamy smoked salmon and broccoli soup

serves: 4 prep: 10 min cook: 20 min 2 large leeks, halved and finely sliced 1 bay leaf 1kg broccoli, diced 1l chicken or vegetable stock 100ml low fat buttermilk 200g smoked salmon , cut into strips

 small bunch chives , snipped 1. Heat the butter in a large saucepan and add the leeks and bay leaf. Cook over a low heat for 8-10 mins or until the leek is really soft, then stir through the broccoli. Pour over the stock and buttermilk and bring to the simmer, then gently bubble for 10-15 mins until the broccoli is really tender. Add two-thirds of the smoked salmon, stir through and season. Serve the soup in deep bowls with the remaining smoked salmon and snipped chives on the top.

Thai shirataki noodle with coconut and salmon

serves: 4 prep:10 min cook: 20 min 2 tbsp Thai red curry paste 165ml low fat buttermilk Few drops of coconut flavouring according to taste 500ml chicken stock 2 skinless salmon, about 125g each 100g shirataki noodles 1 tsp fish sauce 1 lime, juiced 2 spring onions, shredded

 1 red chilli , shredded a few leaves coriander , to serve (optional) 1. Heat a wide non-stick pan and cook the curry paste for a couple of minutes until fragrant. Add the buttermilk and coconut flavouring and stock and bring to a simmer. Simmer for 5 minutes then turn down the heat to low and add the salmon. Poach for 4-5 minutes until just cooked. 2. Cook the noodles according to pack instructions, drain and divide between two soup bowls. 3. Sit a salmon fillet on top of each stack of noodles. Add the fish sauce and lime juice to the soup and pour over the noodles. Top with spring onion, chilli and coriander.

Leftover chicken soup

serves: 4 prep: 10 min cook: 30 min

2 tsp olive oil 2 onions, chopped 3 medium carrots , chopped 1 tbsp thyme leaves, roughly chopped

1.4l chicken stock 300g leftover roast chicken, shredded and skin removed 200g mushrooms 3 tbsp low fat Greek yogurt 1 garlic clove, crushed squeeze lemon juice

Heat oil in a large heavy-based pan. Add onions, carrots and thyme, then gently fry for 15 mins. Stir in stock, bring to a boil, cover, then simmer for 10 mins. Add the chicken, remove half the mixture, then pure with a stick blender. Tip back into the pan with the rest of the soup, mushrooms and seasoning, then simmer for 5 mins until hot through. Mix the yogurt, garlic and lemon juice, swirl into the soup in bowls, then serve.

Creamy spinach soup

serves: 4 prep: 10 min

cook: 20 min

1 medium onion, finely chopped 2garlic cloves , finely chopped 450ml chicken or vegetable stock 600ml skimmed milk 450g fresh spinaches or frozen finely grated zest of half a lemon freshly grated nutmeg , to taste 3 tbsplow fat buttermilk, to serve

1. add the onion and garlic in a pan with a tsp of olive oil and fry gently for 5-6 minutes until softening. Pour in the stock and simmer then pour in the milk and bring up to a simmer, then stir in half the spinach and the lemon zest. Cover and simmer for 15 minutes until the spinach has completely wilted down. Allow to cool for about 5 minutes. 2. Pour the soup into a blender or food processor, add the remaining spinach (this will keep the soup bright green and fresh tasting) and process until silky smooth - you may need to do this in batches depending on the size of your machine 3. Return to the pan and reheat. Taste and season with salt, pepper and nutmeg. Ladle the soup into bowls and swirl in the cream

Stuffed Peppers

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

2 tbsp of olive oil 2 cloves of garlic, chopped 350g vegetable stock 1 bunch Spring onion, sliced thinly 140g of cherry tomatoes, halved Three pinches of low fat grated Parmesan (tolerated) handful each of parsley and basil , chopped 3 red and 3 yellow peppers

1.

Make the stuffing: heat the oil in a medium pan with a lid and fry the garlic, then add the

stock and bring to the boil. Cover and cook for 10 minutes. Remove from the heat, cool slightly and stir in the spring onions, cherry tomatoes, Parmesan and fresh herbs. Season well and leave to cool. 2. Stuff the peppers: cut around the stalk from one pepper, remove and set aside. Make one slit down the length of the pepper and open out gently. Remove the seeds and membrane. 3. Spoon some filling into the pepper cavity, taking care not to overfill. 4. Take about a metre length of kitchen string and wrap the centre point several times around the pepper stalk, tying it firmly. 5. Top with the stalk and wrap the ends of the string several times around the pepper to secure the filling. Tie the ends in a knot. Repeat with the other peppers. 6. Barbecue the stuffed peppers over moderate heat for 15-20 minutes, turning gently until the peppers are browned.

Hot and Spicy Fish

Atttack phase, PP days, serves:2 preparation time: 20 minutes

2 tbsp finely grated fresh ginger 4 garlic cloves, finely grated or crushed 2 whole sea bream or red snapper (about 900g/2lb each) or 6 fish steaks (tuna for example)

6 tbsp low fat plain yogurt 2 tbsp olive oil 2 tsp turmeric 2 tsp mild chilli powder 3 tsp cumin seeds

1. Slash the skin of the whole fish, if using, on each side with a sharp knife. Mix the ginger and garlic, season with salt, then rub all over the fish. 2. Mix the yogurt with the oil, spices and seasoning. Use to coat the fish inside and out, then chill until ready to cook. 3. TO BARBECUE: Cook straight on the rack (or on foil if you are afraid of it sticking) for 6-8 mins each side for the whole fish, or 3-4 mins for the tuna steaks. Cooking time will depend on how hot your barbecue is when you start.

Asian style Beef skewers

Cruise phase, PV days, serves: 4 preparation time: 20 minutes

4 thin-cut sirloin steaks or minute steaks, trimmed of any fat and each cut into 3 long strips 100ml of soya sauce 1 tbsp of sweetener 1 tbsp sesame seeds (tolerated)

FOR THE SALAD 1 tsp white wine vinegar 1 tsp light soy sauce 1 cucumber , cut into small chunks 3 spring onions, sliced red chilli, deseeded and finely chopped handful coriander leaves, chopped

1. Heat grill to high. In a bowl, mix the steak strips with the soya sauce and sesame seeds. Thread onto 12 skewers, then grill for 12 mins, turning halfway through, until golden and sticky. 2. For the salad, mix the vinegar and soy together, then toss with the cucumber, spring onions, chilli and coriander. Serve with the beef skewers

Courgettes salad

Cruise phase, PV days, serves: 4 preparation time: 10 minutes 2 large courgettes 3 tbsp olive oil 1 tbsp lemon or lime juice 1 tsp of honey flavouring 2 tsp poppy seeds 1 small garlic clove, crushed salt and pepper , to taste

Grate the courgettes on the coarse side of your grater. Toss them with the olive oil, lemon or lime juice, honey flavouring, poppy seeds and the crushed garlic clove. Add salt and pepper to taste. Serve as soon as possible (or it will get too watery), with sizzling barbecued chicken.

eggs Korma

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

6 large eggs 2 tbsp of olive oil

1 onion, chopped 250g grated carrots 2 heaped tbsp of homemade Korma paste (low fat yogurt and spices) 200g Dukan bread crumbs 1. Put 6 of the eggs in a pan of cold water and bring to the boil. Boil for 5 mins, then cool quickly in cold water. Carefully shell. It's important to always use the egg size stated in the recipe. 2. While the eggs are cooling, heat the oil, fry the onion for 5 mins, then add the carrot and cook for 10 mins more until soft. Stir in the curry paste and fry for a few mins more. Stir in the bread, then, when the mixture is cool, beat the remaining egg and stir in with seasoning to make a paste. 3. Divide the mixture into 6 and flatten with your hands (if the mixture you're using to coat the eggs in is a little sticky and clinging to your hands rather than the egg, wet your hands a little) then use to wrap round each egg - the mixture will seal well as you press it together. The prepared eggs can be kept in the fridge overnight. 4. Heat oven to 190C/fan 170C/gas 5, then bake the eggs for 15-20 mins. Cool for 5 mins, then carefully cut in half using a very sharp knife

Chermoula Aubergines

Cruise phase, PV days, serves: 6 preparation time: 20 minutes 6 aubergines, sliced lengthways into finger-thick slices 600g tomatoes, sliced

 300g low fat cream cheese 1 drop or two (according to taste) of goat cheese flavouring For the chermoula 70ml olive oil 1 tbsp ground cumin 2 tsp ground coriander zest and juice 1 lemon tsp paprika 2 garlic cloves, minced 2 handfuls mint leaves, chopped, plus extra for serving pinch chilli powder (optional) Make the chermoula by mixing all ingredients together in a small bowl When the coals are hot, grill the aubergine slices for about 5 mins on each side until floppy and heavily marked from the grill. Drizzle a little chermoula over the base of a medium flameproof roasting tin. Cover the bottom of the tray with a layer of aubergine, then top the aubergines with a scattering of tomatoes, goat's cheese flavouring , some seasoning and a drizzle of chermoula. Repeat layers. Top everything with a final layer of aubergine and drizzle of chermoula. Cover the pan with tin foil and place on the barbecue. If the barbecue has a lid, use it. Leave for 20 mins until sizzling. To serve, lift off the foil, scatter with fresh mint and cut into wedges.

Carrot and runner beans

Cruise phase, PV days, serves: 4 preparation time: 20 minutes 1 tbsp soya sauce juice lime 2cm/in fresh ginger, peeled and grated 200g stewed runner beans, thinly sliced 3 carrots , coarsely grated small bunch coriander , roughly chopped Make the dressing by whisking the soya sauce, lime juice and ginger with 2 tbsp cold water.

In a large bowl, mix the runner beans , carrots and coriander. Pour over the dressing and mix to coat.

Mediterranean salad

Cruise phase, PV days, serves: 6 preparation time: 20 minutes

4 peppers 3 aubergines, cut into finger thick rounds 3 courgettes, cut diagonally into finger thick slices 4 onions, cut into finger thick rounds large bunch flat-leaf parsley , chopped 2 garlic cloves, crushed

Whisk dressing ingredients and some seasoning in a large bowl. Heat a griddle pan. Blacken peppers on all sides. Put in a bowl and cover with a plate until cool to touch. Griddle the other vegetable, without oiling, until charred on each side and softening. As they cook toss them straight into the dressing, separating onions into rings. Peel peppers, reserving the juice in the bowl, deseed and cut into strips. Toss in with the rest of the vegetables, then strain the juice over. Leave everything to cool, then season. The salad can be kept in the fridge for 2 days, but bring it out a few hrs before serving. Then stir through parsley and garlic. Take the salad in a large bowl, keeping garlic and parsley separate. Toss through before serving.

Grilled asparagus salad

Cruise phase, PV days, serves: 6 preparation time: 20 minutes 2 bunches asparagus , trimmed 3 small heads of fennel-bulb, trimmed and thinly sliced through the root 3 tbsp of olive oil 2 tbsp sherry vinegar 1 tsp Dijon mustard 12 quail's eggs, soft boiled, peeled and halved 2 handfuls wild rocket 1 tbsp of soaked Goji Berries (tolerated) 8 slices lean low in salt bacon a handful flat-leaf parsley , chopped slices of rosemary Dukan bread

1. Toss the asparagus and fennel in 2 tbsp of olive oil and season. Heat a ridged griddle pan and cook the vegetables on both sides until tender. 2. Whisk together 3 tbsp olive oil, the sherry vinegar and mustard. 3. Divide the asparagus and fennel between plates with the quails eggs, almonds, rocket and Goji berries. drape over the bacon , scatter with chopped parsley and drizzle over dressing. Serve with the toasted Dukan rosemary bread.

Beer Can Chicken

Cruise phase, PP days, serves: 6 preparation time: 20 minutes cooking time: 1.30 hour Ingredients

1 4-pound whole chicken 2 Tbsp olive oil or other vegetable oil 1 opened, half-full can of beer, room temperature 1 Tbsp salt 1 Tbsp dried thyme 1 Tbsp black pepper

1/2 can of beer tolerated (if it's alcohol free then this is not a tolerated) Prepare your grill for indirect heat. If you are using charcoal, put the coals on one side of the grill, leaving another side free of coals. If you are using a gas grill, fire up only half of the burners. Remove neck and giblets from cavity of chicken, if the chicken came with them. Rub the chicken all over with olive oil. Mix the salt, pepper, and thyme in a little bowl, then sprinkle it all over the chicken. Make sure the beer can is open, and only half-filled with beer. Lower the chicken on to the open can, so that the chicken is sitting upright, with the can in its cavity. Place the chicken on the

cool side of the grill, using the legs and beer can as a tripod to support the chicken on the grill and keep it stable. Cover the grill and Do not check the chicken for at least an hour. After an hour, check the chicken and refresh the coals if needed (if you are using a charcoal grill). Keep checking the chicken every 15 minutes or soThe total cooking time will vary depending on the size of your chicken. A 4 lb chicken will usually take around 1 1/2 hours to tell if the chicken is done poke it deeply with a knife (the thigh is a good place to do this), if the juices run clear, not pink, the chicken is done. Carefully transfer the chicken to a tray or pan Let the chicken rest for 10 minutes. Carefully lift the chicken off of the can.

Dukan Coleslaw

Cruise phase, PV days, serves: 4 preparation time: 20 minutes

4 tbsp Dukan mayonnaise 4 tsp red wine vinegar 1 tsp of linseeds, toasted white cabbage, shredded 4 carrots , peeled and shredded

 1 red onion, halved and thinly sliced 1. Mix the mayonnaise, vinegar and fennel seeds and season really well. Toss with all the veg and leave for 20 minutes. 2. Toss again before serving.

Sardines with Tartare sauce

Attack phase, PP days, serves: 6 preparation time: 20 minutes

zest and juice 1 lemon 4 tbsp olive oil 12 sardines, cleaned, gutted and heads cut off (ask your fishmonger to do this) small bunch dill , finely chopped small bunch parsleyfinely chopped 1 tbsp caper, drained and chopped 2 tbsp cornichons , drained and finely chopped 8 wooden skewers , soaked in water

1. Pour half the lemon juice and 1 tbsp olive oil over the sardines, then rub it into the fish's cavity and skin. Lay 2-3 sardines (depending on size) side by side and thread a skewer through the tail end and one through the head end, packing them closely together. 2. To make the tartare dressing, combine the lemon zest and the rest of the juice and oil with

the dill, parsley, capers, cornichons and some seasoning. Set aside. 3. Season the sardines really well, then carefully lift them onto a hot barbecue. Cook for 3-4 mins on each side, carefully lifting the skewers to turn them, then transfer to a serving plate. Spoon over a little dressing and serve the rest on the side.

Caramel cheese cake

Cruise phase, PV days, serves: 8 preparation time: 20 minutes

For the pastry: 200 gr of Dukan caramel clusters, crushed FOR THE FILLING 4 gelatine leaves cut into wide strips (or 1 11g sachet) 400g low fat crme frache 100g of sweetener 1 tsp of vanilla extract 400g of low fat fromage frais

One or two drops of caramel flavouring according to taste

Place the clusters in a plastic bag and crush to fine crumbs using a rolling pin; t, then transfer to a circle cake tin (9cm deep). Using the back of a spoon, press them into the base, making sure you seal the edges. Place in the fridge while you prepare the next stage. If using leaf gelatine, place in a bowl, cover with cold water, soak for 5 mins, then drain. Pour 3 tbsp boiling water over the soaked gelatine and stir to dissolve. Place the crme frache in a small pan with the sweetener and a drop of caramel flavouring then gently heat, stirring constantly with a wooden spoon until the mixture liquefies and the sweetener has dissolved. Give the mixture a quick whisk to get rid of any lumps. It should be warm, roughly the same temperature as the gelatine solution. Stir the gelatine and vanilla extract into the crme frache mixture, transfer to a bowl and cool. Place the fromage frais in a food processor and whizz until smooth, then add the crme frache mixture and whizz again. Pour this on top of the cheesecake base. Cover with cling film and chill overnight. Pile a few caramel clusters in the centre and dust with a bit of granulated sweetener. Cover and chill until required.

Carrot muffins

Cruise phase, PV days, serves: 4 preparation time: 20 minutes 2 tbsp of oat bran 150g of low fat quark 4 tbsp of sweetener

2 drops of vanilla flavouring 1 tbsp of wheat bran 1 tsp baking powder 1 carrot 1 tsp cinnamon 2 eggs 1 tsp gingerbread spice

Grate the carrot into small bits Drain the juice away Separate the yolks from the whites Add the yolks to the carrot, add wheat bran and oat bran, 3tbsp of sweetener, spices and baking powder Mix the whites until stiff (with a pinch of salt) and add to the carrot preparation Put the mix into muffin moulds and put it in the oven, heated to 180C for 20-30 minutes. Icing: Mix the quark with 1tbsp of sweetener and vanilla aroma to put on top of the cakes before serving