DUKAN DIET Easy Roast Vegies with Grill Mates

This oven vegetable recipe is low effort. I like make a bunch at once, so on "Cruise" days, you can just nuke what you need, or eat cold in salads or as cold side dish. Red onions are very sweet when cooked; love them. I just cut broccoli and red onion. I laid them on parchment paper (doesn't stick) but THIS time, I added for flavor (FLAVOR keeps it different and interesting) generous sprinkles of another post I did here: McCormick "Grill Mates" MONTREAL STEAK. I know,it says "steak" but fugetaboutit. This stuff is good on EVERYTHING.. especially vegies. Makes them flavorful and savory!! NUM! Spread out, spritz with regular or oil olive "Pam" or any nonstick spray. 350 degrees for an hour or more, to your liking. Done. (toss 'em around halfway through).

Walden Farms Calorie Free Foods

Walden Farms is at most local grocery store. Their products from salad dressings to caramel topping are calorie free. No sugar, No fat, No Gluten. By substituting lower to no calorie versions with other foods you buy, look what the results can be:

Dukan Cruise Breakfast Idea

Shredded chicken, egg, onion, zucchini, tomato, fat free Swiss cheese topper. Add cajun seasoning for extra zip.

Dukan Chocolate Cake from Muffin Mix

So, I found myself in a pickle. My open pouch of Dukan Chocolate Oat Bran Muffin mix, but no muffin tin. Instead I found a recipe on line of double chocolate cake instead…to use the batter for a cake. Make your own from scratch, just like the muffins. I prefer to slightly undercook for more dense texture, as soon as the toothpick barely has anything on it! I took the mix and two eggs, 3/4 cup non fat greek yogurt and fake sweetener (six packets) and tossed in one extra tablespoon of my unsweetened cocoa. (the fake sweetener and extra cocoa totally optional). Mixed it up; baked at 350 for 23 minutes. MOIST, dense, heavy. I took a big piece right out of the hot pan, and placed in a bowl of yogert sprinkled with goji berries. OMG. A treat during my consolidation; but during cruise? Go for it. Just this big of a piece! haha One 12th of my 9″ round is two tablespoons oat bran. I had at least 4 tablespoons in my at least one sixth of the cake. I’m very full…haha Make from SCRATCH easy. See my Muffin recipe at this blog. Adjust egg/yogurt to texture you prefer. No sugar, No fat.

Core and Abdominal Workout Segment

Dukan Easy Dinner - Angel Hair

One package of Angel Hair Shiritaki noodles Left over pork chops (or lean beef, turkey chicken) Sliced Portabella mushrooms Onion slices Soy Sauce Chicken Stock, fat free low sodium (Swanson box, so easy) I poured the broth into skillet and added soy sauce to taste. Toss in Portabellas, green beans, onions, till they sizzle and are the tenderness you prefer Add in the Angel hair (it picks up the soy really easy..nice teriyaki flavor) Simmer a couple/few minutes and serve over the cut up or toss with the cut up leftover protein you had! This is what it looks like. I like the feel of fancy, but not the WORK of fancy!

Nutrition and Weight Loss

Here's what my clients like to make themselves in addition to buying it already made at grocery store. It's fun to lick the bowl!

Throw Together Easy Salad

Dukan Dinner for People who don't like to cook a lot (like me). So, it's a lazy sunday (Mother's Day yet). After all the errands, washing my car, etc., I didn't want the restaurant crowd, nor to cook much. I did this! NUM one of my favorite meals. Salad greens in a bowl tossed in a greek yogurt/balamic dressing. To that I added cut up left over grilled chicken thighs that I nuked for minute. In a skillet I chopped a little onion, and tossed in some pre-cut vegies I purchased (so easy) and tossed in some chicken broth for steam and flavor, then some steamed asparagus cut up, and at the last minute, some cherry tomatoes. All everybody got tossed into the salad and voila! So good. Dukan PV meal to perfection!

Dukan ALL Phases Salmon

Starting in Attack Phase you can make VERY tasty protein. This is just fresh filets of salmon. I put them in aluminum foil and place on grill outside, OR in oven at 400, or 15 or to your liking, and mostly close the foil. All I put on them is the seasoning combo for vegies, fish and meat, by McCormick's! No fat no salt NO sugar! NUMMIE. This salmon is great on Dukan Gallete toasted with cream cheese for breakfast, or lunch cold on greens, and on and on.

No Fat, Low Sodium Chicken Broth

A client turned me onto this! I'll never simmer/skillet my vegies in water only again. LOVE this. Handy spout, keeps in fridge, use for all steaming, sauces, etc., no fat, no sugar!

Weight Loss, Weight Maintenance and Nutrition

Dukan and Diabetic Friendly. SO easy. FAT FREE Ricotta, FAT FREE Swiss, asparagus wrapped in Turkey Bacon, carrots basted with sugar/fat free maple syrup.

Exercise Video - Abs, Arms, Legs, Balance

SPLENDA with FIBER

This is the brand that will retain sweetness when heated through cooking. Use anytime you want added sweetness in sugar-free baked goods, non fat yogurt, on berries, etc. Bonus of added fiber! I use this in my Dukan muffins and baked goods - DELISH!

Cardio Tone Workout using Stair Stepper

I call this Smush Smush Step! Targets and tones things, big time, while working cardio and burning calories.

Full Body Workout with weights

Tone and strengthen your legs, arms and core using one set of dumbbells.

Amp up Abs with BOSU 2 min workout video

Intensity your ab workout using a BOSU. Here's a video demo for you!

Exercise Video: Cross Body Abs Standing

Sugar Free Pudding

Sugar Free - Low Fat - Low Carb pudding. What's great about this brand, weird as it may seem, it does NOT require refrigeration, so it's great for taking to office, toss in carry on, put in kids school lunches. Low calorie yummy dessert or treat.