The Dukan diet is good because it allows you to lose weight without denying yourself almost anything. Even sweet pastries were not banned. Store-bought pastries, waffles, cakes and other sweets are not suitable; Dukan cookies are prepared according to special recipes and are low-calorie and healthy. This dessert will not ruin your figure. It can be included in the menu even at the most severe stage of the Dukan diet called “Attack”. It is only important not to use products prohibited at the appropriate stage of the diet for baking.
At what stage of the diet can you eat baked goods?
In this case, it all depends on the ingredients used to make the dessert. While on the express program, baked goods can be consumed already on the fourth day. However, much depends on the composition of the confectionery products. For example, tea cookies found on store shelves are prohibited for consumption, regardless of the stage of the diet. Whereas cookies prepared independently, according to specially developed recipes by French nutritionist Pierre Dukan, are allowed for consumption at any stage of the diet.
Cookies on the Dukan diet: store-bought or homemade?
The Dukan diet is one of the few nutritional systems that encourages the consumption of cookies. The only condition is that all delicacies must be prepared according to a special recipe. Store-bought sweets are not recommended to be included in the diet, as they contain all prohibited foods:
- Wheat flour;
- fats;
- butter;
- sugar.
Store-bought confectionery products may also contain preservatives, dyes, thickeners and flavor enhancers. The key to successful weight loss according to Dukan is low-calorie, easily digestible and natural food.
Homemade cookies made from healthy ingredients are in no way inferior to store-bought ones
General principles of baking according to Dukan
Studying multiple recipes for preparing desserts according to the diet of the famous Frenchman, the first thing that catches your eye is the presence of oat bran in each of them. The explanation is quite simple - regular flour is not suitable for this purpose, as it is a high-calorie ingredient. Therefore, lovers of oatmeal cookies will appreciate delicious and healthy recipes for making sweets in accordance with the Dukan diet.
All types of cookies are baked on special parchment, which makes it possible to avoid using oil, which at high temperatures releases carcinogens harmful to any organism. Regardless of the cookie recipe you choose, it is important to adhere to the daily intake of oat bran, which is 1 tbsp. on Attack, 2 tbsp. on Cruise and 3 tbsp. on Consolidation.
Video recipe from Yulia Vysotskaya
Anyone, even a young housewife, knows how important it is to start the morning right. And it will be cheerful and positive if you prepare a healthy, delicious breakfast. Yulia Vysotskaya, who has a huge number of recipes in her arsenal, in this video will tell you how to bake delicious, aromatic oatmeal cookies at home. The main ingredients are oatmeal (hence the name), eggs, flour, sugar. You can hear the exact dosages for the proposed recipe from Yulia Vysotskaya herself, who hosts the weekly program “Eating at Home.”
By using even a little imagination, you can come up with your own version for baking oatmeal cookies. By adding your favorite products to the dough, pieces of chocolate (black or white, if desired), replacing sugar with honey, using dried fruits assorted or individually, adding your own “zest”, decorating with powdered sugar or icing, you can delight your family with a new type of cookie every time . After watching the video recipe for oatmeal cookies from Yulia Vysotskaya, you will be convinced that it is simple, quick and very tasty.
Protein-oatmeal cookies according to Dukan
Required ingredients:
- chicken egg (1 pc.);
- oat bran (1.5 tablespoons);
- baking soda (on the tip of a teaspoon);
- water (1 tablespoon);
- sugar substitute;
- salt (to taste).
Grind the bran to flour and add water and yolk to it. Leave the oatmeal for 10-15 minutes until it swells. In a separate bowl, thoroughly beat the egg whites and pour into the main mixture. Place the resulting mass on baking paper using a tablespoon and place on a baking sheet. Bake at 180 degrees for 20 minutes.
Here is a video recipe for classic Dukan oat bran cookies:
Low carb cheesecake
This recipe with photos of Dukan baking is very interesting. Since the dessert does not contain sugar or white flour, cheesecake can be consumed in small quantities during the attack phase. To prepare it, you will need the following:
- 800 grams of low-fat cream cheese;
- 6 eggs, egg yolks and whites separately;
- 5-6 tablespoons of powdered sweetener (for example, stevia);
- 3 tablespoons corn starch;
- a glass of skim milk;
- 1 teaspoon vanilla extract.
Lady fingers according to Dukan
Who would have thought that the cookies we loved since childhood could turn out to be not only tasty, but also healthy. The secret of its benefits lies in a special preparation method, which requires:
- whites and yolks from three eggs, previously separated and placed in different containers;
- uniformly ground bran (oat) – 2 tablespoons;
- add 1 tablespoon of cornstarch and a few drops of vanilla extract to the yolks;
- beat the whites until a strong foam appears and add a sugar substitute in an amount equal to three tablespoons of regular sand;
- mix the whites with the main mass;
- place the resulting dough in a pastry bag and place oblong shapes from it on a baking sheet;
- bake according to the following scheme: 10 minutes at 180 degrees and the same at a temperature of 160 degrees.
Despite the fact that bran is indispensable for this type of diet, it is still important to observe moderation when consuming the resulting dessert.
Diet desserts
An important advantage of such a menu is that oatmeal cookies can become not only a sweet addition to the diet, but also a convenient snack. Thanks to a complete set of vitamins B, E, H, PP, this product is a source of beautiful hair and healthy skin. And the list of useful minerals (zinc, potassium, iron, magnesium, calcium, iodine, copper, phosphorus) allows you to keep the body in good shape.
Therefore, this product format can be useful due to the following properties:
- Low calorie content. The dish contains about 352 kcal per 100 g, of which 5.6-6.2 g are fats, 4.9-12.3 g are proteins, and 24.7-61.8 g are carbohydrates.
- Satisfaction. Quick baking perfectly satisfies hunger, since the percentage of “empty” products, such as sugar or margarine, is reduced and is compensated by eggs or nuts.
- Accessibility for diabetics. When it is necessary to take into account the nuances of the insulin background, recipes should be based on the individual manifestations of the body and the recommendations of the doctor who planned the diet.
Important! Even if you take note of the standard recipe, you can diversify it at your own discretion: add dark or white chocolate chips, honey, dried fruits, sugar substitute, glaze or coconut flakes to the dough. You just have to watch the calories – it’s these kinds of bonuses that can ruin the overall benefits of the dessert.
Ginger cookie
This type of baking is quite soft when finished, so the cookies should be baked in a frying pan, preferably in the form of pancakes. To prepare you need to take:
- cottage cheese with a minimum percentage of fat or low fat (1.5 tablespoons);
- dry ground ginger (1 tablespoons);
- whites from four eggs;
- oat bran (3 tablespoons);
- stevia powder (on the tip of a teaspoon).
Beat the whites and mix with the rest of the ingredients. The dough should be a little thicker than for pancakes. Place the dough in a greased frying pan using a spoon and bake until done, turning occasionally.
Cooking red cake
This Dukan baking recipe (Alternation is the second phase of the diet, in which the diet expands slightly) is quite quick to make. Mix all dry ingredients and add tofu, eggs and food coloring. Blend until the texture becomes smoother. Add vanilla flavoring. Pour the mixture into a baking dish and bake in a preheated oven at 200°C for about thirty minutes.
Mix all other ingredients in a bowl and store in the refrigerator until ready to use. Cut the cake to spread the cream only when it has cooled completely.
Dietary chocolate cookies according to Dukan
The shape of the finished product must be made in the form of a single cake, which is cut into separate portions before serving. To prepare the dough, mix the following products using a mixer:
- yogurt (200 gr.);
- cocoa powder (1 tablespoon);
- sugar substitute (2 tbsp);
- egg (1 pc.);
- oatmeal or chopped oat flakes (100 gr.).
Line a baking sheet with oiled parchment and pour the dough onto it. The thickness of the resulting leveled mass should be the same and be 0.5-0.7 cm. Place a baking sheet with cake in an oven preheated to 170 degrees and bake for 30-40 minutes.
Recipe No. 3. Dietary cookies made from oatmeal with kefir
A few pieces of confectionery can replace a serving of oatmeal and supply the body with nutrients.
Basic ingredients:
• 2 glasses of low-fat kefir (1 – 2.5% fat content is allowed);
• 50g dried fruits;
• 400 g oatmeal flakes and flour;
• 60 ml honey (1/4 cup);
• cinnamon and vanillin.
Preparation
1. The recommended ratio of flakes to flour is equal. But for soft baked goods it is better to use more oatmeal, and for crispy baked goods it is better to use flakes.
2. Pour kefir into the dry mixture and let it brew for half an hour.
3. Dried fruits are steamed.
4. Next, the softened dried fruits are crushed and added to the paste. Enrich the dough with vanilla, cinnamon, and honey.
5. Knead the dough with hands moistened with cold water.
6. Make balls and flatten them.
7. Line a baking sheet with special paper, lay out the products and place them in an oven preheated to 190º. The baked goods take half an hour to prepare.
You can do without dried fruits in the recipe. The structure of the product resembles muesli.
Curd and milk
To prepare these delicious cookies you will need:
- oatmeal (2 tbsp);
- skim milk powder (3 tbsp);
- liquid milk (skimmed) – 50 ml;
- low-fat cottage cheese (300 gr.);
- egg (1 piece);
- corn starch (1 tbsp);
- dry yeast (5 gr.);
- flavorings, sweeteners and salt - to taste.
Pour yeast and flavorings into slightly warmed milk, wait 10-15 minutes and mix with the rest of the ingredients. Wait until the dough has risen (on average 20-30 minutes) and place on oiled parchment, which is then placed on a baking sheet in the oven. Bake at 180 degrees for 20 minutes.
The given recipes completely dispel the myth that losing weight is only possible with a complete or partial abstinence from sweets. Once you try to make Dukan cookies yourself and appreciate their excellent taste, you are unlikely to want to go back to store-bought cookies.
How to do it?
This recipe with a photo of Dukan baking (you can use it at “Attack”) is very simple. Preheat the oven to 180 degrees in advance. Grease a baking pan and line it with parchment paper.
Place cheese, egg yolks, sweetener, vanilla extract and cornstarch in a deep bowl. Mix, add milk and beat lightly until the ingredients are completely combined. Beat the egg whites until stiff and gently fold into the cheese mixture.
Pour into the prepared baking dish and bake for about 60 minutes or until completely set (especially in the middle). Leave the dessert indoors to cool and enjoy.
