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

Thursday, December 1, 2022

Ham Appetizers

Ingredients

  • 175g (6oz) extra-lean ham, chopped
  • 225g (8oz) virtually fat-free quark
  • A few chives, finely chopped
  • 4 shallots, finely chopped
  • Marjoram (or another herb, depending on your taste), finely chopped
  • A few drops of Tabasco


Serves 4
Preparation
  1. Mix all the ingredients together thoroughly. 
  2. Roll the mixture into tiny balls and serve.

Tuesday, November 29, 2022

Recipe : Avocado-and-Shrimp Salad with Red Dressing

Ingredients
  • 1 roasted red bell pepper, chopped 
  • 1 shallot, minced 
  • 1 garlic clove, minced 
  • 1 teaspoon minced jalapeño 
  • 3 tablespoons plain yogurt 
  • 1 tablespoon apple cider vinegar 
  • 1 teaspoon fresh lemon juice 
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil 
  • Kosher salt 
  • 1 head of lettuce, torn into large pieces 
  • 1/4 cup cilantro leaves 
  • 1 teaspoon fresh lime juice 
  • 2 Hass avocados, cut into wedges 
  • 1 pound cooked shrimp

Directions
Step 1 
Tangy red dressing instead of the classic green, using red bell peppers for color and flavor.

In a blender, combine the roasted pepper, shallot, garlic, jalapeño, yogurt, vinegar and lemon juice and puree until smooth. Scrape the puree into a medium bowl and whisk in 1/4 cup of the olive oil. Season with salt.

Step 2 
In a large bowl, toss the lettuce with the cilantro leaves, lime juice and the remaining 1 tablespoon of olive oil; season with salt. Arrange the dressed lettuce, avocado wedges and shrimp on plates and drizzle with some of the dressing. Serve the remaining Red Goddess dressing on the side.

Wednesday, November 16, 2022

Sauteed Swiss Chard with Slivered Almonds


Ingredients

  • 1/4 Cup Slivered Almonds
  • 1 Tablespoon Extra Virgin Olive Oil
  • 6 Cups Swiss Chard chopped
  • 1 Pinch Sea Salt

Instructions

  1. Preheat oven to 350°F. Place the almonds on a baking tray and bake for 6–7 minutes, until lightly toasted.
  2. In a sauté pan, heat the oil on medium heat. Add the Swiss chard and salt and continue to sauté until the chard is tender. Add the almonds and serve. 

Monday, November 14, 2022

Beta-glucan

Beta-glucan is a fiber-type complex sugar (polysaccharide) derived from the cell wall of baker’s yeast, oat and barley fiber, and many medicinal mushrooms, such as maitake.
The two primary uses of beta-glucan are to enhance the immune system and to lower blood cholesterol levels. Numerous experimental studies in test tubes and animals have shown beta-glucan to activate white blood cells.  These cells provide one of the immune system’s first lines of defense against foreign invaders.

Beta-glucan is the key factor for the cholesterol-lowering effect of oat bran. As with other soluble-fiber components, the binding of cholesterol (and bile acids) by beta-glucan and the resulting elimination of these molecules in the feces is very helpful for reducing blood cholesterol. Results from a number of double-blind trials with either oat- or yeast-derived beta-glucan indicate typical reductions, after at least four weeks of use, of approximately 10% for total cholesterol and 8% for LDL ("bad") cholesterol, with elevations in HDL ("good") cholesterol ranging from zero to 16%.

Like other sources of soluble fiber, beta-glucan is, according to preliminary studies, helpful in reducing the elevation in blood sugar levels that typically follow a meal.  Beta-glucan produces this effect by delaying gastric emptying so that dietary sugar is absorbed more gradually, as well as by possibly increasing the tissue sensitivity to insulin. These effects suggest possible benefit in blood sugar control in people with diabetes.

Beta-glucan is found in the cell walls of many yeast and cereal fibers, such as oats, wheat, and barley. As a dietary supplement, beta-glucan is available in liquid form as well as in capsules and tablets.