Molten Chocolate Muffins

Preparation time: 10 min Cooking time: 30 min Serves 6 Ingredients 4 eggs 12 tablespoons of Dukan Diet oat bran 3 tablespoons of skimmed milk powder 4 tablespoons of 0% fromage frais or quark (labne) 1 tablespoon of liquid sweetener (of Stevia or other powdered sweetener) 3 level tablespoons of cornstarch (Msr niastas) 1 sachet(poet) of yeast (maya) A couple of drops of Dukan chocolate flavouring 6 tablespoons of Dukan Gourmet chocolate spread (light sarelle) Directions - Preheat oven to 180C - Separate the egg whites from the yolks - In a large bowl, mix the yolks together with the sweetener, fromage frais, milk powder, cornstarch, baking powder, oat bran, and flavouring. - Beat egg whites until stiff peaks form and gently incorporate them into the rest of the mixture. Fill each silicone muffin mold (for sale on the Dukan online shop) halfway with a spoonful of the batter, then add a dollop of Dukan Gourmet chocolate spread into each mold (roughly one tablespoonful). Top off each mold with another spoonful of batter, then bake for 30 minutes at 180C.

High-protein pancakes with white rum & vanilla flavouring

Preparation: 10 min Cooking time 5 min Phase: Cruise, PP

Ingredients
For roughly 10 pancakes: 200 g silken tofu - 100 g cornflour (tolerated) - 10 tbsp of Protifar powdered protein - 20 drops of melted butter flavouring - 30 drops white rum flavouring - 1 tsp vanilla flavouring 2 tbsp powdered sweetener or more according to taste - 4 eggs - 1/2 litre skimmed milk.

Directions
- In a bowl, mix the silken tofu, cornflour, protein powder and eggs together. - Add flavourings and mix again. - Pour the milk in slowly to get a nice smooth batter without any lumps. - Heat a nonstick pan and pour in a ladle of batter. Brown on one side, then flip over to brown the other side. Do not exceed 2 pancakes per day

Matcha Green Tea Madeleines Preparation time: 10 minutes Cooking time: 30 minutes Cooling time: 2 hours (at room temperature) Phase: Attack, Cruise INGREDIENTS: For 12 madeleines 2 eggs 3 tablespoons of 0% fat fromage frais or quark 1 tablespoon of Splenda sweetener 4 tablespoons of Dukan Diet oat bran 3 tablespoons of cornstarch (tolerated) 2 teaspoons of Matcha green tea powder 1/2 teaspoon of baking powder PREPARATION: Preheat the oven to 180 degrees. In a bowl, mix the eggs and fromage frais together. Add the oat bran, cornstarch and baking powder. Mix together, then add the sweetener and green tea. Pour the mixture into a silicone mold and bake at 180 degrees for 20-30 minutes, taking care not to overcook. Remove from oven and let rest a couple of hours at room temperature. Note: You can easily substitute the green tea for 15 drops of lemon or almond flavor, depending on what kind of mood you're in!

Spinach and cheese muffins

These savoury muffins are great in the afternoon, as a quick, light snack, or as a meal, accompanied by a green salad. They're easy to take with you wherever you go, and contain a heart of molten cheese that will have you coming back for seconds! Serves 2 Preparation time: 20 minutes Cooking time: 30 minutes From Cruise phase onwards Ingredients 500 g frozen spinach leaves 4 tablespoons of Dukan Diet oat bran 2 tablespoons of Dukan Diet wheat bran 4 tablespoons of skimmed milk powder teaspoon baking powder 1 whole egg 2 tablespoons of nonfat cream cheese, quark, or fromage frais Pinch of salt and pepper Directions Preheat oven to 180C. Thaw the spinach in a frying pan over low heat for roughly ten minutes, or until tender. Mix together in a blender to obtain loose shreds, then drain the spinach and set aside. In a bowl, combine the spinach, oat bran, wheat bran, milk powder, baking powder, salt and a beaten egg. Pour the mixture into silicone muffin moulds (or loaf pan, both of which are available on the Dukan Diet Shop). Fill each loaf pan or muffin mould with half of the mixture. Place a dollop of cheese into each muffin mould, then top them up with the rest of the mixture. Cook for roughly 20 minutes, or until the muffins have puffed up and are golden. Remove from oven and let stand 5 minutes before removing muffins from moulds.

Blueberry muffins
Blueberry muffins are a classic family favourite. Perfect on Sunday mornings or with tea at any time, this recipe yields moist, flavourful muffins that are always quick to disappear. Ready in just 4 simple steps, these muffins will keep in the fridge for a few days, and freeze really well in an airtight sealed bag. Preparation Time: 10 minutes Cooking Time: 30 minutes Refrigeration Time: 2 hrs. Serves 6 Attack and/or Cruise phase INGREDIENTS: 4 eggs 4 tablespoons of fat-free plain fromage frais 2 tablespoons of Splenda granulated sweetener 12 tablespoons of oat bran 2 teaspoons of Blueberry flavouring 1 teaspoon of baking powder 4 heaping tablespoons of goji berries (optional) PREPARATION Preheat oven to 180 C. Separate eggs and set yolks aside. In a bowl, beat the egg whites with an electric beater until soft peaks form. Add the egg yolks, Splenda, fromage frais, oat bran, and blueberry flavouring. Bake for 30 minutes in paper muffin cups. Remove from oven, let cool, then chill in refrigerator for 2 hours before serving. Note that fat-free quark can be substituted for the fromage frais in this recipe. For an added twist, add 4 heaping tablespoons of goji berries to a small bowl of water along with a few drops of blueberry flavouring. Let sit for about 30 minutes. The berries will have macerated and soaked up the flavouring, becoming plump and juicy. Add these to your mixture before baking for an added burst of flavour! Note that cranberry flavouring can be used instead of blueberry flavouring in this recipe.

Yule Log
Christmas just wouldnt be Christmas without a Yule log at the end of a meal! This recipe is guaranteed to dazzle your guests at your next Christmas feast. Whats more, its a cinch to whip up in no time at all. Serve up a splendid Christmas treat with this tried-and-tested Dukan recipe, your guests will love you for it! Preparation Time: 30 minutes Cooking Time: 15 minutes Refrigeration Time: 2 hours minimum Serves 6 Cruise, Consolidation and Stabilisation phase Ingredients 7 tablespoons of powdered skim milk cup of skimmed milk + 300 ml of skimmed milk for cream filling Pinch of salt 6 teaspoons of Dukan reduced-fat cocoa 8 eggs Splenda granulated sweetener 1 sachet of yeast 2 teaspoons of orange blossom water (optional) 6 tablespoons of Mazena 1 heaping tablespoon of Dukan agar-agar (or 4 sheets of gelatin) 17 tablespoons of Splenda granulated sweetener 2 teaspoons of vanilla flavouring 2 teaspoons of dark chocolate flavouring

Instructions For the cream filling: Heat the 300 ml of skimmed milk in a saucepan over low heat. If using gelatin instead of agar agar, soak 4 sheets of gelatin in a little cold water and set aside. In a large bowl, mix together two whole eggs, 2 tablespoons of mazena, 4 teaspoons of Splenda sweetener and chocolate flavouring. Mix thoroughly until a smooth consistency is obtained. Slowly add heated milk, stirring constantly. Heat this mixture over low heat until the consistency thickens. Remove from heat and add sheets of gelatin that have been properly drained (or, if using agar agar, add in powder at this point). Continue stirring mixture, then set aside. Refrigerate while preparing the genoise sponge cake. For the genoise sponge cake:

Heat oven to 180 C. Separate 6 egg yolks from whites. Set whites aside, then mix in yolks with yeast, 4 tablespoons of mazena, 10 tablespoons of Splenda, orange blossom water and vanilla flavouring. In a separate bowl, beat egg whites with a pinch of salt until stiff peaks form. Gently fold whites into sponge cake batter, being careful not to stir too vigorously. Place a sheet of parchment paper onto a baking sheet, then spread dough onto parchment. The cake mixture should be about 1 cm thick and be rectangular in shape, which will help with rolling the log. Bake for 8-10 minutes at 180 C. Remove sponge cake from parchment paper, taking care not to create any tears. Place genoise on a moist towel, then spread on a layer of cream filling. Once thats done, roll the log lengthwise. For the frosting: Mix together fat-reduced cocoa, 3 teaspoons of Splenda and skimmed milk powder. Add the liquid milk little by little until you obtain a thick yet spreadable creamy frosting. Cover your log with the frosting, powder with cocoa, then refrigerate for at least two hours. Serve chilled. Enjoy!

Pumpkin Muffins
Preparation time: 30 minutes Baking time: 40 minutes Cooling period: 1 hour Serves 6 Phase: Cruise Ingredients 9 tablespoons of oat bran 1 sachet of baking powder 200 g of pumpkin (weighed raw) A pinch of nutmeg 3 tablespoons of skimmed milk powder 6 tablespoons of sweetener 1 teaspoon of ground cinnamon 4 tablespoons of low-fat cream cheese (0%) 2 eggs 2 teaspoons of Dukan white rum flavouring Instructions Clean out the pumpkin using a large spoon. Remove the rind, cut the flesh into small pieces and put steam for 10 minutes or bake in the oven on an aluminium sheet at 200C for 20 minutes. When ready, set aside to cool, then mix in a blender to obtain a puree. In a separate bowl, mix solid ingredients together (bran, baking powder, nutmeg, cinnamon, and milk powder). Mix thoroughly, then add the liquid ingredients (pureed pumpkin pulp, sweetener, 0% fat cheese, eggs and white rum flavouring). Place the mixture in muffin cups or moulds and fill them up 2/3 to the brim. Bake in preheated oven at 180C for 40 minutes. Enjoy!

Caramelised goji berry jam

Give in to your sweet tooth and try this luscious jam when you're craving something sugary and sinful - it's great on your morning pancake! Preparation time: 5 min Cooking time: 10 min Can be refrigerated for up to 4 days From Cruise phase onwards Ingredients: 5 tbsp of goji berries water (enough to cover the berries) 1 tablespoon liquid sweetener (or more to taste) 1 teaspoon of Dukan agar-agar 1 teaspoon lemon juice 2 teaspoons of Dukan strawberry flavouring

Directions: Pour Goji berries into a small nonstick saucepan and cover them with water. Add the liquid sweetener and lemon juice, then bring to a boil. Finally, add the agar-agar, mix thoroughly, then let simmer for 7 minutes, constantly stirring the mixture as to prevent it from burning and sticking to the pan (add a little water if necessary). When cooked, the berries must be inflated and caramelized. Place jam in a glass jar (will keep for several days in the fridge). Enjoy!