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

Thursday, March 25, 2021

Cauliflower with Gruyere sauce

Plain steamed or microwaved cauliflower turns into something extraordinary when you cover it with this rich-tasting twist on a classic cheese sauce.

SERVINGS: 4   |  TOTAL TIME: 23 min

  • 8 cup(s) cauliflower
  • bite-size florets
  • 4 teaspoon flour, all-purpose
  • 1 cup(s) 1% milk, divided
  • 1/2 cup(s) cheese, Gruyere, shredded
  • 1 tablespoon chives, fresh or chopped fresh parsley
  • 1/2 teaspoon garlic, minced
  • 1/4 teaspoon salt
  • pepper, black ground to taste


1. Place cauliflower florets in a steamer basket over boiling water, cover and steam until tender, 8 to 10 minutes. (Alternatively, place florets in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 2 to 4 minutes.)

2. Meanwhile, whisk flour with 2 tablespoons milk until smooth. Heat the remaining milk in a saucepan over medium heat until steaming. Add the flour mixture; cook, whisking, until the sauce bubbles and thickens, 2 to 3 minutes.

3. Remove from heat; stir in Gruyere, chives (or parsley), garlic, salt and pepper. Spoon over the cauliflower and serve.

Nutrition Details
per serving
  • Calories 136, Fat 6g, Cholesterol 18mg, Sodium 247mg, Saturated Fat 3g, Protein 10g, Fiber 5g, Carbohydrates 13g

Tuesday, March 23, 2021

Recipe : Double Parmesan Mashed Cauliflower

Creamy, buttery mashed cauliflower is the low carb side dish of your dreams

Boil 6 cups fresh cauliflower florets in salted water until super tender.
Drain well and place in a food processor (I prefer my immersion blender to get it real smooth most times)
2tbsp grass-fed butter, 1/2 cup finely grated high quality Parmesan cheese & 1-2tbsp sour cream.

Pulse until smooth & don’t add any other liquid if you can help it, but if you must then add more sour cream. The chives & extra kerrygold butter are a non-negotiable

Recipe : Cucumbers with Ajo Blanco Sauce

This ajo blanco sauce has is garlic-pungent, rich from almonds, and tart with sherry vinegar.

YIELD: 4 servings

  • 5 mini seedless or Persian cucumbers (about 12 oz.)
  • Kosher salt
  • 3 tsp. sherry vinegar or red wine vinegar, divided
  • 3/4 cup blanched almonds, divided
  • 1 garlic clove, finely grated
  • 1/2 cup extra-virgin olive oil
  • Flaky sea salt

1. Preheat oven to 350°F. Cut cucumbers about 1" thick on a steep diagonal and place in a medium bowl. Add a large pinch of kosher salt and 2 tsp. vinegar and toss to combine; let marinate 10 minutes. Pour off any liquid that is released.

2. Toast 1/4 cup almonds on a rimmed baking sheet, tossing once, until golden, about 5 minutes. Let cool, then coarsely chop. Set aside.

3. Blend garlic, oil, remaining 1 tsp. vinegar, remaining ½ cup almonds, and 1/2 cup ice water in a blender until smooth and creamy, about 2 minutes; season generously with salt.

4. Divide sauce among plates and top with cucumber salad and chopped almonds. Sprinkle with flaky sea salt.

Sauce can be made 1 day ahead. Cover and chill.

Sunday, March 21, 2021

Recipe : Meatballs with Rosemary

Serves 3

  • 1 medium onion, chopped
  • 750g (1lb 10oz) minced beef
  • 2 garlic cloves, crushed
  • 1 egg, lightly beaten
  • 2 tbsp Chinese plum sauce (Duck Sauce)
  • 1 tbsp Worcestershire sauce
  • 2 tbsp rosemary, finely chopped
  • 1–2 tbsp mint or basil, finely chopped
  • Salt and black pepper


Mix together all the ingredient and then shape into meatballs the size of a walnut. Cook the meatballs, a few at a time, in a saucepan over a medium heat for about five minutes until they are golden-brown on all sides. Allow any fat to drain off on to kitchen paper.