Milly Gaines
The Dukan Diet is a weight loss diet that is divided into two weight loss phases and two maintenance phases. Each phase has its own dietary pattern. The diet starts by calculating your goal weight, or true weight, based on your age, weight loss history, and other factors. The mandatory inclusion of oat bran in the Dukan Diet is due to its high fibre content and status as a natural health food. Oat bran can be used in a variety of ways, including in pancakes, porridge, or simply sprinkled on top of your dishes.
| Characteristics | Values |
|---|---|
| How much oat bran per day in the Dukan Diet? | 1.5–3 tablespoons |
| Oat bran recipes | Oat bran custard, pancakes, porridge |
| Oat bran benefits | Rich in fiber, source of protein |
| Oat bran storage | Store in a cool, dark, and dry place |
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What You'll Learn
Oat bran custard
The Dukan Diet is clear that you can only consume 2 tablespoons of oat bran per day. This Dukan oat bran custard recipe is a delicious and healthy breakfast option that fits within these guidelines.
Ingredients:
- 2 tablespoons of oat bran
- Milk
- Vanilla
- Nutmeg
- Splenda or another sweetener
- 2 eggs
- Maple syrup (optional)
- Cinnamon (optional)
Instructions:
The night before you want to eat the custard, place the oat bran, milk, vanilla, nutmeg, and sweetener in a saucepan. Stir the ingredients, cover the pan, and place it in the refrigerator. The next morning, remove the cover and stir the mixture again. Place the pan over medium to medium-low heat and cook for 4 minutes, stirring frequently. In a separate bowl, beat the two eggs with a fork. Slowly drizzle the beaten eggs into the oat mixture and stir constantly with a fork. Cook the custard until the eggs are incorporated and no longer shiny, which should take about 1 minute.
You can serve the custard warm, or let it cool and then refrigerate it. Some like to top the custard with maple syrup and cinnamon, but this is optional.
This recipe is best enjoyed cold and can be made ahead of time, making it a convenient option for busy mornings.
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Oat bran pancakes
Oat bran is a compulsory component of the Dukan Diet, with a limit of 1.5 tablespoons per day in the attack phase. Here is a recipe for oat bran pancakes that incorporates this ingredient:
Ingredients:
- Oat bran
- Egg
- Milk
- Seasoning/herbs/spices (optional)
Instructions:
- Combine the oat bran, egg, and seasoning in a bowl and whisk together.
- Gradually add milk, one tablespoon at a time, whisking continuously.
- Grease a pan with oil and heat it on high for one minute.
- Pour the batter into the pan and spread it evenly.
- Reduce the heat to medium and cook until the pancake appears almost cooked through.
- Use a flat-ended utensil to loosen the pancake from the pan and flip it over gently.
- Cook for another minute.
These pancakes can be served hot or cold, but they are generally better when served hot. You can also add herbs and spices to enhance the flavour. Tarragon or flat-leaf parsley are excellent choices for seasoning.
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Oat bran porridge
Oat bran is a mandatory part of the Dukan Diet, with a serving of 1.5–2 tablespoons (9–12 grams) consumed daily. It is a natural health food that is rich in fibre and a source of protein. It is recommended that you consume 2.5 tablespoons (15 grams) of oat bran during the Stabilization phase, which is the final phase of the Dukan Diet.
Ingredients:
- 2 tablespoons of oat bran
- 1 cup of water or milk (for a creamier texture)
- A pinch of salt (optional)
- Sweetener or cinnamon to taste (optional)
Directions:
- Combine the oat bran and water or milk in a small saucepan.
- Stir well and cook over medium heat for about 5 minutes, stirring occasionally, until the porridge thickens and the bran softens.
- Remove from the heat and add any desired toppings or mix-ins, such as sweetener, cinnamon, nuts, or berries.
- Enjoy as a healthy and filling breakfast option!
You can also try adding 1-2 tablespoons of oat bran to your favourite porridge recipe or even sprinkling it on top of your cooked porridge for a crunchy texture. It is a versatile ingredient that can be adapted to your taste preferences.
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Oat bran with eggs
Oat bran is a versatile ingredient that can be used in a variety of ways when following the Dukan Diet. One option is to make a savoury Asian oat bran bowl. This dish involves simmering the oat bran with water, milk, garlic powder, onion powder, salt, and pepper. To add some extra flavour, you can also sauté shiitake mushrooms and green onions in sesame oil and soy sauce. The final step is to top the bowl with a fried egg and a variety of garnishes such as sriracha, sesame seeds, and sliced green onions.
Another option for using oat bran with eggs is to make a Dukan oat bran custard. This recipe involves mixing together oat bran, milk, vanilla, nutmeg, and a sweetener. The mixture is then cooked on the stove, and beaten eggs are slowly mixed in. This dish can be served warm or cold and is a great way to get your daily dose of oat bran in a tasty and satisfying way.
If you're short on time in the mornings, you can also try preparing a big batch of plain oat bran at the beginning of the week and storing it in the refrigerator. That way, you can simply reheat portions as needed and top them with fried or boiled eggs and your favourite seasonings.
Here's a basic recipe for oat bran with eggs:
Ingredients:
- Oat bran
- Water
- Milk
- Eggs
- Salt
- Pepper
- Optional: green onions, mushrooms, soy sauce, sesame oil, sesame seeds, nutmeg, cinnamon, sweetener
Instructions:
- Bring water and milk to a boil in a saucepan.
- Add in oat bran, stirring occasionally.
- Reduce heat and cook for 1-2 minutes, or until oat bran is softened.
- While the oat bran cooks, prepare your desired toppings. For a savoury dish, you can sauté mushrooms and green onions in sesame oil and soy sauce.
- Fry or boil your eggs, depending on your preference.
- Assemble your bowl by dividing the oat bran into portions and topping each with an egg and your choice of garnishes.
Feel free to get creative and add your own twist to this basic recipe! You can experiment with different spices, herbs, and toppings to find your perfect oat bran and egg combination.
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Oat bran with yoghurt
Oat bran is a staple of the Dukan Diet, and it can be enjoyed in a variety of ways, including with yoghurt. Here are some ideas for how to incorporate oat bran with yoghurt into your Dukan Diet plan:
Dukan Oat Bran Custard
This recipe is perfect for those who want a quick, easy, and delicious breakfast. The night before, mix oat bran, milk, vanilla, nutmeg, and Splenda in a saucepan. Stir the ingredients, cover, and place the saucepan in the refrigerator. In the morning, remove the cover and stir again. Place the saucepan on medium to medium-low heat and cook for about 4 minutes, stirring frequently. In a separate bowl, beat 2 eggs and slowly drizzle them into the oat mixture, stirring constantly. Cook for an additional minute until the eggs are incorporated. You can serve this dish warm or let it cool down and refrigerate it. Top it with maple syrup and cinnamon for extra flavour.
For a simpler option, you can mix oat bran directly with yoghurt. Combine 2 tablespoons of oat bran (as per the Dukan Diet recommendation) with plain or Greek yoghurt. You can add cinnamon, nutmeg, or other spices for extra flavour. This option is quick, easy, and can be a good breakfast or snack option.
Oat Bran Parfait
For a more elaborate option, you can create an oat bran parfait with yoghurt and fresh fruit. In a glass or jar, layer plain or Greek yoghurt with oat bran and your choice of fresh berries, sliced fruit, or chopped nuts. You can also add a drizzle of honey or a sprinkle of cinnamon for extra sweetness. This option provides a balanced and nutritious snack or dessert.
Remember, it is always recommended to consult with a healthcare professional or nutritionist before starting any new diet, and the Dukan Diet may not be suitable for everyone.
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Frequently asked questions
The Dukan Diet is a weight loss diet that starts by calculating your goal weight, or "true weight", based on your age, weight loss history, and other factors. The diet is divided into two weight loss phases and two maintenance phases. Each phase has its own dietary pattern.
The four phases are: Attack phase (1-7 days), Cruise phase (1-12 months), Consolidation phase (5 days for every pound lost in the first two phases), and Stabilization phase (indefinite).
During the Attack phase, you are allowed 1.5 tablespoons of oat bran per day. This increases to 2 tablespoons during the Cruise phase and 2.5 tablespoons during the Consolidation phase. In the final Stabilization phase, you can have 3 tablespoons of oat bran per day.
Oat bran can be added to pancakes, porridge, or sprinkled on top of your dishes. It can also be used to make a custard for breakfast by mixing it with eggs, milk, vanilla, nutmeg, and sweetener, and cooking it on the stove.
Oat bran is a genuine health food that is naturally rich in fiber and a source of protein. It helps to maintain a healthy intake of dietary fiber in your diet.
