Recipe for kefir pancakes according to Dukan with photo and video instructions

Pancakes are not the last place in the list of favorite dishes of most of our compatriots. However, this food does not help you maintain a good figure. It is difficult to find a diet in which it is among the permitted foods. But such a nutrition plan exists. This is the Dukan diet. Dukan pancakes are prepared without flour and sugar, which is why they are low-calorie. But this does not prevent them from being tasty and appetizing.

Diet principles

Dukan himself has repeatedly stated that he does not like to lose weight and does not know how. After all, hunger is very difficult and uncomfortable to bear. The doctor came up with a way to lose weight based on a large amount of protein in the diet while excluding carbohydrates and fats. Therefore, the Dukan diet is classified as a “protein” diet.

Protein saturates well, but does not provide the body with the necessary energy for life - for this you need carbohydrates and fats. In search of “fuel,” the body begins to break down its own fat deposits.

Of course, you cannot eat entirely on protein foods for a long time; this will seriously undermine your health. It is recommended to follow an exclusively protein diet on the Dukan diet for a maximum of 10 days (Attack stage). In this short period of time, a person loses several kilograms of weight, which serves as an excellent motivation to continue losing weight.

The following stages of the diet are built according to the usual rules of low-calorie nutrition. But the basic principle remains: “lots of protein, few carbohydrates, fat, sugar, salt.” Mandatory conditions for the Dukan diet:

• use 1 tbsp. bran per day;
• eat only approved foods (there is an approved list for each stage of the diet);
• drink at least 2 liters of clean water;
• provide the body with physical activity.

Baking “according to Dukan” is compatible with any low-calorie diet, both protein and carbohydrate or vegetable. This versatile bran cake can be enjoyed as a breakfast, dinner or snack throughout the day.

Pancakes

Some recipes called “pancakes” contain products that are not used to prepare the traditional and familiar fluffy flatbreads. For example, the basis of the dough for such pancakes is not kefir or milk, but minced meat or fruit and vegetable puree. “Non-classical” pancakes are popular among fans of the Dukan diet.

Kefir pancakes

Ingredients:

• corn starch - 60 g;
• low-fat kefir - 300 ml;
• chicken eggs - 2 pcs.;
• dry yeast powder – ½ tsp;
• baking powder – ½ tsp;

Gently mix kefir and yeast, set aside for 10 minutes. Add the remaining ingredients, do not add baking powder yet. Wait another half hour. Heat a frying pan, mix the dough with baking powder and spoon the dough into oval cakes. When the underside is browned, carefully flip over and cook until cooked through.

A light and tasty breakfast on the Dukan diet - pancakes with low-fat kefir

The recipe can be used for all stages of the diet; for Attack, instead of whole eggs, take only yolks and 350 ml of kefir.

• proteins - 4.9 g;
• fats - 2.6 g;
• carbohydrates - 13.5 g;
• calorie content - 97.4 kcal.

Bran and cinnamon pancakes (suitable for Attack)

Ingredients:

• oat bran - 3 tbsp. l.;
• egg - 1 pc.;
• cinnamon - 2 g;
• baking powder - 0.5 tsp;
• sugar substitute and salt - to taste;
• olive oil – ½ tsp.

Mix all the ingredients and let the dough rest for 10 minutes. Bake in a preheated frying pan, lightly grease it with oil.

Adding cinnamon to the pancake batter gives the dish a spicy kick.

• proteins - 10.6 g;
• fats - 7.4 g;
• carbohydrates - 9.3 g;
• calorie content - 146.4 kcal.

Dukan pancakes with cottage cheese and bran

Prepare the products:

• low-fat soft cottage cheese - 2 tbsp. l.;
• low-fat yogurt - 3 tbsp. l.;
• eggs - 2 pcs.;
• oat bran - 2 tbsp. l.;
• corn starch - 1 tsp;
• baking powder – ½ tsp;
• sugar substitute and salt - to taste;
• olive oil - 1 tsp.

Mix all products thoroughly, avoiding the formation of lumps. Leave the dough to rest for 10 minutes. Moisten a paper towel with olive oil and prepare the pancakes by brushing it onto a hot frying pan.

Soft cottage cheese and yogurt make the pancakes tender and fluffy

• proteins - 11 g;
• fats - 10.3 g;
• carbohydrates - 7.3 g;
• calorie content - 166 kcal.

Remember that dietary requirements limit the number of eggs per week to 3.

With pumpkin jam (starting from the Cruise)

We will need:

• low-fat cottage cheese - 100 g;
• corn starch - 2 tbsp. l.;
• pumpkin jam - 5 tbsp. l.;
• egg - 2 pcs.;
• sugar substitute and salt - to taste;
• vanillin - 1 g;
• olive oil - 1 tsp.

Prepare the dough for pancakes, first beat the eggs. Mix in jam, sugar substitute, then add thoroughly mashed cottage cheese, starch and vanillin. When the dough reaches the desired degree of viscosity, fry the pancakes in a hot frying pan. The finished pancakes have an interesting orange color and an unusual aroma.

• proteins - 8.5 g;
• fats - 2.3 g;
• carbohydrates - 20.5 g;
• calorie content - 188.1 kcal.

Liver pancakes

We prepare products:

• chicken liver - 0.5 kg;
• egg - 1 pc.;
• onion - 1 pc. (50 g);
• carrots - 1 pc. (75 g);
• oat bran - 4 tbsp. l.;
• olive oil - 2 tbsp. l.;
• salt - to taste.

Cooking method:

1. Peel the carrots and onions.
2. Cut the onion into small cubes, and you can grate the carrots.
3. Fry a little in a frying pan with 1 tsp. oil, then add 2 tbsp. l. water and simmer until done, covering with a lid.
4. Grind the liver in a blender; a meat grinder will also work.
5. Add bran, egg and salt.
6. Add stewed carrots and onions to the resulting mixture and let the dough stand for half an hour. The bran will swell and the pancakes will turn out fluffy.
7. Fry in a greased frying pan until a beautiful golden crust forms.

• proteins - 10.2 g;
• fats - 13.9 g;
• carbohydrates - 7.8 g;
• calorie content - 197.4 kcal.

American curd cupcakes with bran and yogurt

Low-calorie but very tasty Dukan baked goods also include American cupcakes - cute little cupcakes that are prepared in special molds.

Try a delicious and light dessert - American cupcakes, which are allowed on the Dukan diet

What you will need:

• low-fat soft cottage cheese - 200 g;
• low-fat yogurt - 2 tbsp. l.;
• eggs - 2 pcs.;
• corn starch - 3 tbsp. l.;
• oat bran - 2 tbsp. l.;
• baking powder - 1/4 tsp;
• sugar substitute and salt - to taste.

Mix all the products, fill the molds halfway and place in an oven preheated to 180 degrees for 20 minutes. After the cupcakes are removed from the molds, you need to turn them over and add yogurt into the indentations with a spoon.

Adding oat bran to the cupcake dough makes this baked product a real hit of the Dukan Diet.

• proteins - 12.1 g;
• fats - 8.2 g;
• carbohydrates - 14.5 g;
• calorie content - 180.2.

Chicken breast according to Dukan - video

Don't give up your favorite treats on the way to health and a slim figure. May the dishes you prepared during the Dukan Diet be delicious and make the whole process easy. Dietary pancakes and pancakes prepared according to our recipes will help you with this. Happy weight loss!

Pancakes, pancakes and bran cakes according to the recipes of the famous nutritionist Pierre Dukan taste as good as baked goods according to traditional recipes. But the health benefits of Dukan dishes are much greater.

Oat and wheat bran in the recipes are coarse fiber, necessary for cleansing the body and effective digestion. Diet baked goods contain a minimum of fat. It will help people who care about their health lose weight and then stay slim.

Cooking rules

The main course of the Dukan diet supports the traditional principles of low-calorie diets. The task when frying is to use a minimum of oil, literally a couple of drops. There are special oil dispensers for this purpose. An option is to spread the oil over the pan with a silicone brush.

Important! The pan should have a good non-stick coating.

For dietary dishes, only low-fat dairy products are suitable (this information is indicated on the packaging): kefir - 0-1%, milk - 1%, cottage cheese - 0-2%, yogurt - 0-1.5%.

Sugar, honey, preserves or jams, high-calorie fruits (for example, bananas or grapes) as additives are strictly prohibited. Sweeten dietary baked goods with a zero-calorie sweetener. It is allowed to add berries or pieces of fruit to the ingredients (from the list of foods allowed for a particular stage of the diet).

Pierre Dukan does not prohibit the use of salt, but (like other nutritionists) recommends limiting its use during the entire course of the diet. This will help remove excess fluid from the body, which will have a beneficial effect on both weight and overall health. Chopped herbs, spices, and herbs will add flavor to savory baked goods.

How to cook at different stages

The Dukan diet goes through several stages:

1. The attack is short and effective. Duration: 2–10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to lose. At this stage, protein products are allowed.
2. Alternation (cruising) - this is where the most basic weight loss occurs. Plus, 28 vegetables are added to the list of permitted products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage.
3. Consolidation will allow you to maintain the results achieved in the previous stages.
4. Stabilization is the final stage of the diet. The basic rules and principles of the diet are aimed at preserving and maintaining results for life.

Dukan diet - video

Attack

Pancakes and pancakes are easy and quick baked goods, perfect for this strict phase.

Dairy products

Minimal fat milk or kefir. Curdled milk is suitable, as well as whey - whichever you like best, the main thing is that everything is low-fat. From dairy products, you can add cottage cheese or yogurt to pancakes (just don’t forget about the fat content).

Pancake flour, starch or bran?

The Dukan diet limits the use of flour, so for pancakes and pancakes they usually use either bran. The “signature” difference of the Dukan diet is the introduction of oat bran, which is unusual for the Russian table, into the recipe. Therefore, stock up on bran from oats in the store, so you can fulfill the requirements of the diet with special care.

Eggs

When planning to bake pancakes, do not forget about eggs: at almost all stages of the Dukan diet, cooking eggs is allowed. On Ataka, however, you are allowed to eat only one meal a day, and even then without protein. With one beaten yolk you can make an excellent pancake batter.

Vegetable oil for frying

To prepare pancakes, you need a minimum of oil, just to grease the pan. But for pancakes, it is advisable to use more oil, otherwise they will not be baked.

“But in Ataka, for example, vegetable oil is practically prohibited, no more than a teaspoon per day!” - the attentive reader will notice. That’s right, so for this stage it’s better to hold off on pancakes and limit yourself to diet pancakes. And for them, take no more than one teaspoon of vegetable oil, ideally it should be cold-pressed olive oil.

Sugar, salt and spices

Sugar, of course, cannot be used, but you can do without it: take the sweetener that you have on hand during your Dukan tea party. Spices - there are no special restrictions here.

Before adding the sugar substitute in tablets to the dough, you need to thoroughly grind it to a powder, then it will quickly dissolve during the preparation of the pancake dough.

Filling

If a pancake recipe calls for filling, it must be prepared strictly following the Dukan rules: cottage cheese, cheese, meat, and fish should be low-fat.

Cruise

At this phase, you can use vegetables, which means there are many more filling options for pancakes. In addition, additives in the form of vegetables, grated or prepared as a puree, can be added to the dough itself.

A pleasant “creamy” color of the dough for pancakes and pancakes in the Cruise phase will be provided by whole chicken eggs (white + yolk).

Another good news: at this stage, you can also slightly increase the daily amount of vegetable oil - up to one tablespoon. So now you can bake pancakes.

Consolidation

It becomes possible to add flour to the dough, but you shouldn’t get carried away with it. It is best to combine bran with wholemeal flour - this is very useful for proper digestion.

During the setting phase, fruit is allowed, and you can safely add applesauce to the pancake batter.

Stabilization

If you were able to withstand a long, complex diet and have reached the Stabilization phase, then as a “bonus” Pierre Dukan allows classic pancakes, and in your favorite form: with sour cream, jam, and pancakes can be baked by kneading the dough with yeast or soda.

Recipes

For the dough base, use a mixture of wheat and oat bran. The results are fluffy pancakes, thin pancakes, and soft flatbreads. A good dough is uniform in consistency, without lumps of flour or spices.

Important! Sweeteners, berry and fruit flavors, spices, herbs, and herbs are added to the dry bran (or flour), mixed well, and then poured into the liquid ingredients, kneading the dough.

Pancakes

For several servings you will need the following products:

• oat bran – 6 tbsp;
• wheat bran – 3 tbsp;
• chicken egg – 3 pcs.;
• kefir 0-1% – 350 ml;
• vegetable oil – 0.5 tsp.

Mix the bran, place it in a blender or coffee grinder, and grind it into flour. Beat the eggs, add kefir to them, mix. Pour the egg-kefir mixture into the flour, kneading the dough.

Pour the dough into a heated, oiled frying pan. When the pancake is baked on one side, carefully turn it over with a wide silicone spatula. From the specified volume of products you get several delicious pancakes.

Peculiarity! Instead of grinding the bran, you can add it to the finished pancake dough. This way the coarse fiber will remain in the pancakes. Kefir can be replaced with 1% fat milk.

Flatbread

For the flatbread you will need low-fat cottage cheese.

Ingredients for 2 servings:

• oat bran – 4 tbsp;
• wheat bran – 2 tbsp;
• cottage cheese – 4 tbsp;
• chicken egg – 2 pcs.;
• vegetable oil – 0.5 tsp.

Beat the eggs separately, add them to the bran mixture, and then add the cottage cheese. The dough is thoroughly mixed. Place the flatbreads in a heated frying pan with oil. After they are fried and browned on one side, turn them over.

Interesting!

Preparing dough for pancakes with kefir according to Dukan

I don’t put the pancake dough in a warm place or create any additional conditions, but simply cover it with a plate and set it aside.

conclusions

Not only Pierre Dukan recommends eating bran every day; all doctors declare the benefits of such a habit. Bran promotes gentle cleansing of the intestines, adsorbs and removes waste and toxins from the body. Therefore, Dukan-style flatbreads are a very healthy baked product not only for those losing weight. The undoubted advantages are the ease of preparation of dishes, as well as the long-lasting feeling of fullness that they give.

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Tuna Pancakes (Attack)

Products:

• A handful of green onions, to taste
• Eggs - 1 piece
• Oat bran - 1.5 tbsp.
• Salt and pepper to taste
• A handful of shallots, to taste
• Tuna, canned in water - 1 can

Cooking method:

1. Chop the green onions and shallots.
2. Mix all ingredients together.
3. Fry for 3-4 minutes on each side.

Diet pumpkin pancakes - recipe with photos |

Category: Dishes from potatoes and vegetables
Autumn has come, a wonderful time of abundance of vegetables, fruits and berries. Pumpkin is one of the largest autumn berries. It is tasty and healthy, both adults and children love it. Pumpkin is rich in vitamins, microelements, plant sugars and dietary fiber, while its calorie content is only 25 calories per 100g. Pumpkin pulp removes excess water from the body, eliminates toxins and cholesterol.

When consuming pumpkin, a pronounced choleretic and laxative effect is observed. Pumpkin improves the functioning of the cardiovascular system, normalizes the functioning of the gastrointestinal tract, and improves water-salt metabolism. In addition, it helps speed up metabolism. This is why pumpkin is often used in dietary cooking.

Today we will prepare diet pumpkin pancakes, they are perfect for those who want to lose weight and for baby food.