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

Tuesday, September 5, 2023

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

Tuesday, July 25, 2023

Crispy Dry Rub Wings (keto firendly)


  • 2 lbs Chicken Wings Sections wings & drums
  • 1 tsp Salt
  • 1/4 tsp Pepper
  • 1 Tbls Chili Powder
  • 1.5 tsp Garlic Powder
  • 1 tsp Paprika
  • 1 tsp Oregano
  • Avocado Oil Spray


1. Pre-heat the oven to 425 and line a baking sheet with foil and then place a baking rack on top of that

2. Make the dry rub seasoning – salt, pepper, garlic powder, chili powder, paprika, oregano

3. Pat the wings dry with paper towels which helps the seasoning stick and rub the seasoning mixture all over them, making sure they are fully coated

4. Line the seasoned wings on the baking rack and spray with avocado oil

5. Bake for 30-40 minutes flipping halfway through (internal temp should be 165)

6. Broil for 2-3 minutes at the end to make sure they are nice and crispy (keep an eye on them though, you don't want them to burn)

Serve with the DIY ranch dressing or Primal Kitchen Ranch

Half this recipe is 569 calories, 0 net carbs, 46 grams of protein, and 40 grams of fat

Tuesday, July 4, 2023

Chia Pudding (keto friendly)

  • 3-4 Tablespoons chia seeds

  • 1 cup milk - unsweetened coconut, almond or cashew milk

  • 1/2 Tablespoon sweetener of choice

  • 1/4 teaspoon vanilla optional

  • Toppings of choice: fresh berries or other fruit granola, nut butter, cinnamon, etc

1, Mix: In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.

2. Give it time to set: Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set" for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it's not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.

How to store: Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.

You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve top the pudding with berries and enjoy.
Dairy milk, almond milk or cashew milk will make a light, creamy chia pudding. Canned coconut milk will make for a rich and thick pudding.

Monday, June 5, 2023

List of 28 Dukan Approved Vegetables

These 28 vegetables should be your best friend during the cruise phase. Utilize the variety of vegetables listed to create interesting dishes that you love eating. Potatoes and sweet potatoes unfortunately are off-limits during the attack and cruise phase of the diet. They are too starchy and will not help as part of your weight loss diet.

  • Artichoke
  • Aubergine or Eggplant
  • Asparagus
  • Cabbage - all types
  • Beetroot
  • Broccoli and Purple sprouting broccoli
  • Carrot
  • Chicory
  • Courgette or Zucchini
  • Celery/ Celeriac or Celery Root
  • Cucumber
  • Leek
  • Fennel
  • French beans - String beans - Mangetout
  • Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
  • Onion
  • Palm Heart
  • Pepper
  • Pumpkin - Marrow - Squash
  • Radish
  • Rhubarb
  • Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
  • Soy Beans
  • Spinach
  • Swede
  • Swiss chard
  • Tomato
  • Turnip