The Dukan Diet secrets

Friday, July 18, 2014

Salisbury Steak

A great Dukan Diet recipe for the Attack Phase. Which is basically what I’m on. I’m going to do 4 days at least this time. And I’m not going to stop!! I’ve done it before and I’ll do it again. Let me know how you’re doing on the diet and look at the Facebook page for others doing the same thing!!

SALISBURY STEAK

1/2 lb ground turkey
1/2 lb ground sirloin
1/4 cup oat bran
1 T tomato paste
1 egg or 1/4 cup egg white substitute
1/2 onion, finely chopped
1 1/4 cups water
3 T tomato paste
2 T sherry or Madeira wine
1 1/2 t Worcestershire sauce
1/2 package dry onion soup mix
1 T corn starch mixed with 1 T water

Combine turkey, beef, oat bran, tomato paste, egg and onion. Season with salt and pepper. Divide meat into 6 portions and form patties. Brown patties in a skillet over medium-high heat and cook 5-6 minutes, turning on the half. Remove and keep warm on a plate covered with foil. Stir in the tomato paste and cook for 1 minute. Add the water and the rest of the ingredients and bring to boil. Add patties back into the skillet. Cover and simmer for 10 minutes. Uncover and cook until liquid reduces, about 10 more minutes.

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23andme.com And My Quest For Genetic Knowledge

23andme.com

23andme.com AND MY QUEST FOR GENETIC KNOWLEDGE

As I mentioned in my previous post, I’m delving into all sorts of new medical knowledge about myself. Today’s conversation is going to discuss my next step, taking a geneology test. (I’m currently in step 2-Waiting!!)

First step: Go to 23andme.com and order your test.

Second step: Have patience while you wait the 3-4 weeks it takes to get all your geneology and raw data back from them.

Third step: Upload your raw data

Fourth step: Take your results to your doctor and have them read them for you.

In my case, I ordered my test and had it back in the mail that afternoon. I knew that this first step was only going to tell me about my genealogy and where I came from. Since I’m adopted, that was cool with me. I really wanted to know that stuff anyway.

But more importantly, what kind of genes did I have and which ones were not performing as they should? Which ones were mutated, and knowing this could I possibly reverse some of the negative impacts on my body by taking plant-based supplements or changing my environment, stress-level or diet? I’ll explain more as the process continues, I promise.

My first email from 23andme.com came yesterday. My first set of results were in. It wasn’t a lot of data yet but enough that I wanted to share with you. Basically my maternal lineage came in. I’m proudly a T2a1a, a subgroup of T2. This basically means that my mother comes from Europe or the Near East, highly concentrated in the Baltic Sea area. Her lineage most likely is not from the African Region as T2s are uncommon in that area. Upon reading further, almost all groups that have shared on 23andme have maternal lineage from England, Scotland, Wales, Ireland or Belgium. My father’s lineage is not available due to basic math–we get 23 chromosomes from each of our mother and father. The 23rd pair from our mother is XX, of which we get the X. The 23rd pair from our father is XY, of which we get the X, making us female. Only the Y chromosome traces the lineage from our father. All other 22 chromosomes are treated the same from both our mother and father. So, once I get my health results back I’ll be getting results from both sides. Kind of a bummer, I didn’t know that!! So, I won’t know where my father’s lineage traces me back to. Only if one of them did an analysis with 23andme.com would I know more about my father. But then I would know a lot more, right?

Stay with me while I wait and I’ll share my entire experience with you all.

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Monday, March 3, 2014

Crab Enchiladas

I was seriously at a loss as to what to make the other night. Autumn, from FB, inspired me to make this dish. Not that this was what she made last night but she definitely got me thinking. Baked squash with crab meat morphed into this Dukan Diet Recipe. I LOVE Mexican food. These were delicious.

CRAB ENCHILADAS

2 large zucchinis, cut thinly, lengthwise (I used my mandolin and set it to 1/4 inch)
1 cup crab meat, shredded (you can use imitation too!)
1 egg white, beaten with a fork
2 T onion, finely chopped
2 T red bell pepper, finely chopped
2 light string cheese (string them into about 6 strings each)
1 cup enchilada sauce (I use Trader Joe’s, no sugar, no fat)

Crab Enchiladas

Boil some water in a large pot and drop your zucchini tortillas in the hot water for about 1 minute. You can do this in batches if your pot isn’t large enough. Remove from water and dry on paper towels. In a small bowl, mix together the crab, egg, onion and bell pepper.

Crab Enchiladas

To assemble: Place two or zucchini strips next to each other, lengthwise, overlapping the edges about 1/4 inch. Place 1/4 of the crab mixture down the middle of the zucchini, along with 1/4 of the cheese. Pour 1/4 cup of the enchilada sauce in the bottom of a square baking dish. Roll each enchilada up and carefully place in the baking dish. Cover the zucchini with the rest of the enchilada sauce and bake at 375 for 25 minutes. You can serve with your favorite salsa or hot sauce and some fat free sour cream.

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Breakfast Tacos

Thanks, Tom! I just asked him what kind of tacos I should make. I was at a loss. He suggested breakfast ones and I loved the idea! This Dukan Diet Recipe will win you over, whether they be for breakfast or (in my case) dinner!! Now, I won’t lie and tell you that the tortillas aren’t a bit of work. But seriously well worth the effort. I actually doubled the recipe and froze the extras. Once you’re getting your hands dirty you may as well really get them filthy!!

BREAKFAST TACOS

Tortillas:

1 large head of cauliflower, cut into florets and then chopped finely in a food processor
2 eggs
2 T oat bran
2 T Nutritional Yeast, optional (if you can find it, it really gives the tortillas a nutty flavor)
a dash of cayenne pepper
salt and pepper

Breakfast Tacos

Microwave the cauliflower for about 2-3 minutes. Remove from bowl and squeeze through cheesecloth, until cauliflower is as dry as you can get it. Return it to the bowl and add the rest of the ingredients, mixing well with a spoon. On a parchment-paper-lined cookie sheet, drop 6 equal sized dollops of mixture and spread out with the back of your spoon. Bake at 375 for 10 minutes, flip, and bake another 5. When your ready to use the tortillas, heat up a small non-stick skillet, spray it with a bit of cooking spray, and brown both sides of your tortillas.

Filling:

4 eggs, beaten with a fork
1/2 cup low fat sausage (I used Jimmy Dean’s Turkey sausage)
1 plum tomato, seeded and chopped
1 small jalapeno, seeded and chopped
2 T cilantro, chopped

Mix all filling ingredients together and scramble in a non-stick skillet until eggs are firm, about 3-4 minutes. Serve filling inside cauliflower tortillas, with a bit of non-fat sour cream and your favorite hot sauce, (CHOLULA!!)

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Dana's LA Stories

Welcome to my great friend's website. Dana has been writing for Reuters for the last few years and now is venturing out to write fictional literature. I wish her success and hope to be selling her book in this widget instead of introducing you all to her! Good luck Dana!! And Like her on Facebook!!

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Turkey Stuffed Jalapenos

So, as long as you can handle a bit of heat, this Dukan Diet recipe will not disappoint. You’re basically making a meatball in a jalapeno! If you’re bold, leave the seeds in but there is plenty of heat left even after seeding. HAVE A GREAT WEEKEND EVERYONE!!

TURKEY-STUFFED JALAPENOS

Turkey Stuffed Jalapenos

1/2 lb ground turkey
2 T fat free cottage cheese
2 T oat bran
1 egg white
1/4 cup fat free cheddar cheese, shredded
2 T red bell pepper, finely diced
salt and pepper
7-8 large jalapenos, slit down the middle and seeded

Mix the first 7 ingredients in a small bowl. Stuff peppers with the turkey mixture. Place on a cookie sheet covered with parchment paper. Bake at 375 for 35-40 minutes. Let cool 5 minutes before serving, or serve at room temperature.

Turkey Stuffed Jalapenos

Dana's LA Stories

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Adapted From Mario Batali’s Eggs In Hell

I loved this Dukan Diet recipe so much I decided to repost it today and make them for Sunday breakfast! I highly suggest this recipe, Thanks again Karibeth!!

Eggs In Hell

Karibeth Dietdukan shared this on Facebook and I thought I’d take it and adapt it a bit more by adding a bit more protein to it. You obviously don’t need the meat, but it makes it that more Dukan friendly! Thanks Karibeth–i LOVED this dish. I’m going to be making it again this weekend!

EGGS IN HELL

1/2 onion, chopped
1/2 red bell pepper, chopped
6 garlic cloves, minced
1/2 lb ground turkey, sirloin, lean pork or turkey sausage
1-2 t hot chile flakes
28 oz tomato sauce
8 large eggs (you can always leave the yolks out if you can’t have them)
1 t Parmesan cheese, shredded (per serving)
Shredded basil (optional)
Salt and pepper

Eggs In Hell

Add the chopped onion, pepper, garlic, ground meat and chile flakes to a skillet and cook until browned, about 8 minutes. Add the tomato sauce and bring to a boil. Lower the heat to a simmer and carefully crack the eggs one by one into the tomato sauce. Season with salt and pepper. Cook until set as desired. Anywhere from 6-10 minutes. I put mine under the broiler and they were done in about 4-5 minutes. Remove the pan from the heat and sprinkle with cheese and some shredded basil. Allow to cool 3-4 minutes.

You can serve this as is, or over shirataki noodles or spaghetti squash.

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PIZZA!!

Pizza

So, the first issue with pizza is the crust. Obviously we can’t make a traditional crust. So, yesterday when i was making my tacos, I just made more of the cauliflower “tortillas” and saved them for tonight’s dinner! Pizza!! The second thing you have to find is a pizza sauce that doesn’t have sugar in it. If all else fails, get some tomato paste, add a little bit of water and season with salt, pepper and oregano. Top it with all your favorite vegetable and meat toppings you wish, a small bit of lite mozzarella cheese, and you’ve got yourself a crave-busting Dukan Diet recipe. I’m not going to lie and tell you the crust gets super crusty and it’s JUST LIKE pizza, but the flavor is all there. You won’t be disappointed.

Pizza

PIZZA

Pizza

I sprayed the bottom of my crust with cooking spray and placed it on a cookie sheet. Then I topped my pizza with a couple tablespoons of tomato paste, mixed with a teaspoon of water and seasoned with salt, pepper and oregano. Then I finely diced jalapeno and red pepper and loaded it on. Then a couple tablespoons of lite string cheese, shredded, and a quarter teaspoon of Parmesan. Bake at 425 for about 10 minutes. Delicious–Enjoy!

Pizza

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