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

Tuesday, July 27, 2021

Zucchini & Yellow Squash Carpaccio with Pesto & Burrata

  • 1/4 cup pine nuts, toasted, chopped

  • 1 (about 1/2 lb) yellow squash

  • 1 (about 1/2 lb) zucchini

  • 1/2 tsp salt, plus additional to taste

  • 1 container (8 oz) Italian burrata cheese, drained, each piece halved

  • Freshly ground pepper to taste

  • 1 Tbsp extra virgin olive oil, divided

  • 4 Tbsp basil pesto sauce, divided

  • 1/4 tsp red pepper flakes

  1. Slice yellow squash and zucchini on mandoline into rounds about 1/8 to 1/16-inch thick. Lay flat in single layer on separate baking sheet; sprinkle evenly with salt. Let rest about 10 min at room temp.
  2. Transfer slices gently to colander (do not rinse). Press lightly using paper towel; pat dry. Arrange slices in alternating spiral pattern on 4 plates; center burrata on each plate. Season with salt and freshly ground black pepper; drizzle each serving with 1/4 Tbsp oil and 1 Tbsp pesto. Sprinkle evenly with pine nuts and red pepper flakes.

Burrata Cheese

Monday, July 26, 2021

Squash vs. zucchini

 All zucchini are squash, but not all squash are zucchini. 

 The term "squash" refers to a plant species within the gourd family, which is further divided into winter squash and summer squash. The winter types — think butternut, acorn and spaghetti squash — are physically hard, with inedible outer skins and very tough seeds. Since you can eat everything but its stem, tender zucchini falls into the summer category, as do pattypan, crookneck and zucchini's closest doppelganger, the yellow squash. 

 The resemblance between zucchini and yellow squash is the primary cause of the zucchini-vs.-squash confusion.

The easiest way to tell the two apart is color. Zucchini is generally deep green — though it can be golden yellow — while yellow squash is, well, bright yellow. Shape is another indicator. Zucchini is mainly straight, while yellow squash sports a bulbous bottom, which tapers as it gets toward the top.

Sunday, July 25, 2021

Broccoli & Mushroom Stir Fry


  • 3 Tbsp extra virgin olive oil
  • 1 pkg (24 oz) broccoli florets
  • 2 pkgs (5 oz each) Sliced shiitake mushrooms, washed
  • 1/2 cup water
  • 1/2 Tbsp peeled, minced fresh ginger
  • 1 Tbsp chopped garlic
  • 1 tsp salt


  1. Drizzle oil around sides of stir-fry pan; tilt pan to coat evenly. Heat on HIGH until oil faintly smokes.
  2. Add broccoli and mushrooms; cook, stirring constantly, 2-3 min.
  3. Add water, ginger, garlic, and salt; stir to combine. Cook, stirring, 5-6 min until broccoli is tender and water has evaporated.

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
  1. Make the dry rub seasoning – salt, pepper, garlic powder, chili powder, paprika, oregano
  1. 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
  1. Line the seasoned wings on the baking rack and spray with avocado oil
  1. Bake for 30-40 minutes flipping halfway through (internal temp should be 165)
  1. 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)
  1. 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