The Dukan Diet : The revolutionary French solution for permanent weight loss

Monday, May 15, 2017

Recipe : Gluten-Free Grilled Lemongrass Pork Chops


  • 3/4 cup  Noc Noc Sauce, divided
  • 1 Tbsp finely minced lemongrass
  • 4 (about 2 lbs total)  Center-Cut Free Range Bone-In Pork Chops
  • 1 Tbsp  Pure Olive Oil
  • Pepper to taste
  • 1 1/2 cups Organic Baby Arugula
  • 1/2 cup roughly chopped fresh cilantro
  • 2 Tbsp roughly chopped mint leaves
  • 1 red Fresno chili, seeded, thinly sliced (wear gloves when handling)
  • 1 lime, cut in 8 wedges, for garnish


1. Add 1/2 cup sauce to baking dish; stir in lemongrass. Add pork chops; flip to cover both sides in marinade. Cover; chill at least 1 hour.

2. Preheat grill on HIGH 10 min. Coat cleaned grill grate lightly with vegetable oil. Drizzle both sides of chops with oil; season with pepper. Sear on grill about 2 min, until chops have changed color one-quarter of way up and seared side has browned. Turn over; sear 2 min.

3. Reduce heat to MED; grill 2 min. Turn over second time; grill about 10 min, until internal temp reaches 145 degrees (check by inserting thermometer halfway into thickest part of meat). Transfer chops to platter; let rest 10 min.

4. Add arugula, cilantro, mint, chili, and 1 Tbsp sauce to bowl; toss to combine. Remove bone from chops; slice meat in 1/2-inch pieces. Overlap slices on platter; top with arugula mixture. Drizzle with remaining sauce; garnish with lime wedges.

Friday, April 14, 2017

Dukan Phase 1 – Attack Phase Recipes

The first phase of the Dukan Diet Plan is meant to shock the body, though not for an extended period of time. The dieter eats a diet consisting of pure protein. Eggs, fish, poultry, fat-free dairy products, and certain meats will make up the consumed foods for a 5-10 day period. No other foods, including vegetables, are allowed. In this stage, it’s not uncommon for an individual to lose up to 8 lbs.

Dukan phase 1 --  Attack phase recipes : the protein-only phase of the diet

Ham Appetizers
Dukan pancakes
Dukan Pancake Savory Pancakes

next phase : Dukan phase 2 -- Cruise phase recipes

Dr Dukan says this initial short, sharp shock stage of the diet, which your FREE recipe cards cover, is so effective because it restricts the body to protein-only foods. 

Proteins are dense foods that pass slowly through the digestive system. As they are metabolised, chemicals called ketones are produced, making you feel full, so you're less likely to have the cravings that jeopardise your weight loss. 
Proteins are low in calories compared with fats and carbohydrates, and their complex structure means you burn more calories processing proteins than you do any other food. The rules of the Attack phase are simple. 
Drink two litres of water a day, walk for 20 minutes and avoid butter and oil. 

Eat as much as you want, whenever you want of any foods on the following list. Anything not on the list is forbidden... 

  1. Lean beef, veal or rabbit, but not pork or lamb. Trim all fat and avoid fatty cuts. Eat meat grilled, roasted or boiled without butter, oil or cream, or ‘dry fried’ after rubbing surface of a frying pan with a few drops of vegetable oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs.
  2. Chicken and turkey (skin removed).
  3. Specifically branded low-fat ham (cut any rind off) and dried beef (bresaola).
  4. Liver (beef or chicken).
  5. All fish — white, oily, fresh, frozen, dried, smoked or canned (in water or brine).
  6. All shellfish.
  7. Up to two eggs a day. Stick to 3-4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
  8. Non-fat dairy products, such as 0 per cent yoghurt, cottage cheese and skimmed milk. Natural (plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (which contain fruit puree) should be restricted to two per day.
  9. Sweeteners, vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (not in large quantities), lemon juice, mustard and salt (in moderation), sugar-free natural ketchup, sugar-free chewing gum.

Monday, March 20, 2017

Steak with Tangy Sauce and Watercress Salad


  • 2 teaspoons Chinese hot mustard powder or English mustard powder (such as Colman’s)
  • 2 teaspoons fish sauce
  • 1 teaspoon demerara or light brown sugar, divided
  • Kosher salt, freshly ground pepper
  • 1–1½ pounds boneless rib eye
  • 1 red Thai chile, very thinly sliced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons olive oil, plus more for drizzling
  • 1 tablespoon vegetable oil
  • 2 tablespoons unsalted butter
  • 1 bunch watercress, tough stems trimmed (about 6 cups)
  • 2 Persian cucumbers, thinly sliced
  • ¼ cup mint leaves
  • ¼ cup salted, dry-roasted peanuts, lightly crushed

  1. Whisk mustard powder, fish sauce, ½ tsp. demerara sugar, and 1 Tbsp. very hot water in a medium bowl until sugar is dissolved; season with salt and plenty of pepper. Add steak to bowl and turn several times to coat. Let sit while you make the vinaigrette.
  2. Whisk chile, lime juice, 2 Tbsp. olive oil, and remaining ½ tsp. demerara sugar in a large bowl; set vinaigrette aside.
  3. Heat vegetable oil in a medium skillet, preferably cast iron, over medium-high. Add steak and cook, turning every couple of minutes, until nicely browned and medium-rare, 7–10 minutes. Add butter to skillet, then tilt skillet toward you and use a large spoon to baste steak with foaming butter for a minute longer. Transfer steak to a cutting board and let rest 5 minutes.
  4. Meanwhile, add watercress, cucumbers, and mint leaves to bowl with reserved vinaigrette and toss to combine; season salad with salt and pepper. Top with peanuts and drizzle with olive oil.
  5. Slice steak and serve with salad.