Pancakes are a traditional dish of Russian cuisine. There are a huge number of cooking options; every family has a signature recipe. Meat or vegetable filling turns a pancake into a hearty dish, cottage cheese or jam into a dessert, you can even make a cake from them!
What to do if excess weight or diabetes forces you to go on a diet? In most healthy eating systems, it is sweet and starchy foods that are prohibited. Refined sugar and wheat flour contain many calories, but are poor in composition. They do not contain nutrients and vitamins.
Dr. Dukan's nutritional system comes to the aid of people who decide to fight extra pounds. Instead of traditional recipes, she uses similar ones, only from acceptable and healthy products.
Classic recipe for attack
The attack is called the first 4-5 days of nutrition according to Dukan. During this period, there is a complete rejection of carbohydrates, the diet includes only protein foods: lean meat, dairy products, eggs.
The role of flour in the recipe is played by oat bran. They are a key product in the diet and are consumed daily. Instead of sugar, a sweetener is used, and baking powder will make the pancakes fluffy.
Ingredients:
- Skim milk – 1 glass.
- Cottage cheese 0% – 60 g.
- Chicken egg – 2 pcs.
- Oat bran – 30 g.
- Sugar substitute – 1 tablet.
- Salt – a pinch.
- Baking powder - 0.5 tsp.
How to cook:
- Beat the eggs with a pinch of salt.
- Grind the grainy cottage cheese through a sieve or grind with a blender.
- Grind the bran in a coffee grinder or blender until it becomes flour.
- Add cottage cheese, milk and sweetener to the egg mixture and stir.
- Add chopped bran and baking powder, mix and beat with a mixer or blender until smooth.
- Bake in a pan greased with olive oil.
You can serve pancakes with unsweetened low-fat yogurt.
Nutritional value per 100 g:
Video recipe
Recipe without bran
Here the role of flour is played by corn starch. It can be used starting from the second stage of the diet.
Ingredients:
- Milk 1.5% – ml.
- Chicken egg – 2 pcs.
- Corn starch – 2 tbsp. l.
- Low-fat cottage cheese – 1 tbsp. l. with a slide.
- Sweetener – 1 tablet.
- Salt – a pinch.
- Soda - on the tip of the knife.
- Water – 3 tbsp. l.
Preparation:
- Mix eggs, milk and salt, beat until foam appears.
- If the cottage cheese is grainy, beat with a blender or grind through a sieve.
- Add cottage cheese, sweetener and soda to the egg mixture and mix until smooth.
- Gradually add starch, stirring the pancake mixture so that there are no lumps.
- Beat with a blender or mixer until smooth.
- Pour boiling water, stirring the mixture.
- Grease the frying pan with a small amount of vegetable oil and heat it well.
- We bake pancakes.
Nutritional value per 100 g:
The pancakes turn out to be quite elastic and do not tear when you wrap the filling in them.
Video cooking
Kefir recipe
Thanks to kefir, pancakes turn out fluffy.
Ingredients:
- Kefir – 1 glass.
- Oat bran – 2 tbsp. l.
- Wheat bran – 1 tbsp. l.
- Chicken egg – 2 pcs.
- Corn starch – 1 tbsp. l.
- Sweetener - to taste.
- Salt – a pinch.
- Soda - on the tip of the knife.
- Water – 0.5 cups.
Preparation:
- Grind the bran.
- Pour the bran mixture into kefir and leave to swell for 15 minutes.
- Beat eggs with salt, mix with kefir.
- Add starch and stir.
- Dissolve baking soda in boiling water.
- Carefully pour in the water, stirring the mixture.
- Leave for half an hour.
- Bake in a frying pan with a little oil.
Nutritional value per 100 g:
Have you chosen the right recipe? The following tips will help you avoid problems during cooking. To ensure that Dukan pancakes delight you with their rosy appearance and taste, follow the following tips.
- Use only hot water to prepare the dough, this increases the stickiness of the starch.
- Let the dough with starch sit for a short time, this will improve the appearance and taste of the finished pancakes.
- Dissolve the starch in salted water, this will help avoid the formation of lumps.
- Bran, even finely ground, settles to the bottom of the mass. Stir it often.
- Excess salt prevents the dough from fermenting and the pancakes turn out pale.
- For baking, it is better to use a pancake maker. It has a thick bottom so it doesn't get too hot.
- When choosing a baking pan, give preference to utensils with Teflon coating.
- First sprinkle a regular frying pan with salt, wipe it with a cotton cloth, and only then grease it with a small amount of oil.
- Use a brush to grease the pan to reduce oil consumption.
How to eat properly according to the Dukan system
Dr. Dukan's nutrition system has two main goals.
- Lose weight by limiting carbohydrate intake.
- Consolidating the result by developing healthy eating habits in a person.
Basic principles of diet.
- The main reason for excess weight is eating large amounts of refined foods high in carbohydrates. People prone to rapid weight gain need to give up foods: sugar, flour, sweet drinks, bananas, grapes. Cereals and pasta can be consumed in strictly limited quantities, no more than twice a week.
- Protein is a building element of our body. It is quite difficult for our body to digest, and a lot of energy is spent on its absorption. The days when a person eats exclusively protein foods are called “attacks.” At the beginning of the diet, 4-5 days of attack are recommended; in the future, the “attack” should be carried out once a week. On this day you can eat lean meat, poultry, eggs, fish and seafood, and low-fat dairy products. Meat cannot be fried; it can be boiled or stewed without oil. Eating large amounts of protein foods puts a lot of stress on the kidneys, so the “attack” should not be overused.
- Bran is the main assistant in the fight against excess weight. They fight overeating - by absorbing water, bran greatly increases in volume, thereby reducing the feeling of hunger. Reduce calorie content of food. They must be consumed daily.
- You can’t limit your diet to just one food item and force yourself to starve. Such restrictions lead to psychological discomfort and diet failure. You just need to learn how to cook with approved products. You can even make a cake according to Dukan!
- Daily physical activity. It is impossible to lose weight while sitting on the couch. You don't have to go to the gym, start walking 20-30 minutes a day.
Health depends on proper nutrition. As they say, “we are what we eat.” Dukan pancakes are a great way to diversify your diet without harming your health. Serve pancakes with yogurt or sauce, prepare with filling: cottage cheese or
Pierre Dukan made a revolution in the world of beauty, namely in the nutrition system of many people, giving them both a well-fed life and a beautiful figure. Of course, some foods, especially in the initial stages of the diet, are not available. But you can make the same pancakes according to Dukan. Moreover, this will not harm your figure and will allow you to enjoy your favorite product.
Attack: pancakes
The Dukan diet is divided into specific stages. And the first of them is Attack, which is quite tough. But even there you can treat yourself to delicious pancakes. The attack is characterized by rapid weight loss, and all this in tandem with pancakes. Well, isn't it great?
Grocery list:
- a pair of chicken eggs;
- a couple of tablespoons of low-fat curd or cottage cheese;
- double rate of skim milk;
- 20 gram shot of boiling water;
- a tablespoon of bran, which needs to be ground into flour;
- sweetener to taste;
- half a teaspoon of ripper.
How to do:
- Using a mixer, beat the eggs into a fluffy foam.
- Pour milk and liquid sweetener into them in a thin stream, whisking continuously.
- Now it’s time to add cottage cheese. Beat until lumps disappear.
- Mix the bran with the cultivator and add it to the main mass.
- Without stopping whisking, pour in boiling water.
- Let it stand for a quarter of an hour and you can start baking in a dry Teflon pan.
With bran and more...
Those losing weight according to Dukan know exactly their daily intake of certain foods. For this recipe, three such products are used: corn starch, skim milk powder, and oatmeal bran. Therefore, you need to be careful not to go too far according to your norm.
Grocery list:
- a couple of tablespoons of oat bran;
- half a tablespoon of corn starch;
- a tablespoon of skim milk powder;
- egg;
- one and a half 50-gram shots of kefir;
- water;
- sweetener and flavoring to taste;
- a pinch of salt;
- a little ripper.
How to do:
- Using a fork, beat the chicken egg with salt and sweetener until smooth.
- Due to the fact that the pancakes are made with kefir, they turn out tender. Add it and mix. We introduce the ripper.
- Add bran and mix again, let it swell a little. A quarter of an hour will be enough.
- Mix starch and milk powder. Add them to the main mixture. If it turns out to be thick, add a little water to give it the desired consistency.
- Bake in a hot Teflon pan without using any fat. Do not make them too large, otherwise there is a risk of tearing them when turning them over.
Recipe for pancakes with starch, cinnamon and cottage cheese
Pancakes according to this recipe turn out to be very tender and simply melt in your mouth. It is also important that they are prepared with cinnamon, which is not only aromatic, but also helps with weight loss. If cinnamon isn't one of your favorite spices, just leave it out. And if you don’t use a sugar substitute, these pancakes will be an excellent base for filling with minced meat and onions. Even those who are not on a diet will appreciate this dish.
Grocery list:
- a tablespoon of low-fat cottage cheese of soft consistency;
- a couple of tablespoons of corn starch;
- 100 gram shot of skim milk;
- an incomplete 50-gram shot of boiling water;
- a pair of chicken eggs;
- a teaspoon of liquid sweetener;
- a pinch of salt;
- a pinch of cinnamon;
- a pinch of soda.
How to do:
- Add eggs to the curd and mix.
- Add salt, soda, cinnamon and sugar substitute. Mix.
- Provide half the normal amount of milk. Mix.
- Add all the starch. Mix. The dough will be quite thick, as it should be. This will avoid the appearance of unwanted lumps in it, which spoil the whole taste of the pancakes.
- Dilute with the remaining milk and pour in boiling water, quickly stirring the dough.
- Bake pancakes in a dry frying pan.
You should get about 7 pieces of the most delicate pancakes.
Starch: pancakes with and without it
Traditional pancakes contain flour, which is not allowed on the Dukan diet. And most often it is replaced with starch in order to give the dough the necessary consistency. But sometimes you can do without it, you just need to add a mixture of bran to the recipe. These pancakes are perfect for filling them with meat with or without vegetables.
To prepare them, you need to mix the following products into a homogeneous mass and bake them in a dry frying pan:
- a couple of tablespoons of oat bran;
- a tablespoon of wheat bran;
- half a teaspoon of ripper;
- egg;
- a pinch of salt;
- a couple of tablespoons of kefir;
- a tablespoon of soy isolate;
- a tablespoon of bran flour;
- water is needed to give consistency.
The recipe with starch is simpler. And most often, the products listed below are available at home in almost everyone losing weight according to Dukan.
For it, mix the following products and bake:
- egg;
- a pinch of salt;
- sweetener for sweet pancakes;
- a couple of tablespoons of cornstarch;
- ripper on the tip of the knife;
- one and a half 100 gram shots of kefir;
- a third of a 100-gram shot of boiling water.
Pancakes with milk
These pancakes are very tender and are an excellent solution for a quick snack or breakfast. And with them your figure will not suffer one bit. The main thing is not to go over the daily allowance of acceptable but limited foods. And if this rule is followed, then your favorite delicacy will become available even for daily consumption.
Grocery list:
- a couple of teaspoons of skim milk;
- six teaspoons of skim milk powder;
- two large chicken eggs;
- a third of a sachet of ripper;
- one and a half teaspoons of corn starch;
- a pinch of salt;
- sweetener optional.
How to do:
- Mix dry ingredients.
- In a separate bowl, beat milk and eggs.
- Combine both mixtures. Stir and leave to swell for a quarter of an hour.
- Fry in a hot and dry frying pan.
It turns out very tasty if you fill them with curd or meat filling.
Kefir pancakes
Also a very simple but delicious pancake recipe. You can eat them at least every day, because all food standards are met.
Grocery list:
- a couple of tablespoons of oat bran;
- a tablespoon of wheat bran;
- 100 gram shot of low-fat kefir;
- a tablespoon of starch;
- a pair of chicken eggs;
- a pinch of salt;
- sugar substitute as desired and to taste;
- a pinch of soda;
- a little boiling water.
How to do:
- Mix the bran and pour kefir over it. Leave for a quarter of an hour for them to swell.
- Beat eggs with salt and sugar substitute.
- Add starch to them. Mix.
- Add the mixture to the bran component.
- Dissolve soda in a small amount of boiling water and add to the main dough.
- Cover with cling film and leave for another quarter of an hour.
- Mix. Then you can start baking pancakes.
Gorgeous pancakes for the Alternation stage (video)
To lose weight, you don't have to go hungry. And even everyone’s favorite Maslenitsa will not pass hungry and empty. After all, you can make pancakes according to your own recipes without breaking your diet. This means your body will continue to become beautiful and slim, while you will eat delicious pancakes. Dukan has developed a wonderful method of losing weight, and most importantly, it is very tasty.
It seems, what kind of flour can we talk about if you decide to achieve a thin waist? Any diet aimed at losing weight will first of all call for giving up this dangerous product. But pancakes on the Dukan diet are a special matter. You can enjoy them without any remorse! And all because there is no flour here, but there are a lot of useful products.
Losing weight according to Dukan: bran pancakes
As the “old-timers” of weight loss know, Monsieur Dukan divides his diet into:
- short - 5-10 days, during which the first significant loss of extra pounds occurs;
- long-term or Alternation, which can last as long as desired until the desired weight is achieved;
- final, consolidating the achieved effect.
Why this diet is especially appreciated by those losing weight all over the world - none of the stages involves a strict hunger strike! On the contrary, Dr. Dukan's menu is varied, the dishes are hearty and tasty, and the recipes are sometimes captivating with their novelty and unusual approach to cooking. For example, why not please your stomach with unusual and very light bran pancakes?
You will need:
- a couple of eggs;
- 50-70 g of soft cottage cheese with a fat content of no more than 0.5%;
- 200 ml skim milk;
- 30 g of bran, which must first be ground in a coffee grinder or meat grinder;
- sweetener and salt to taste.
Preparation
- Beat the eggs.
- Add all other ingredients to the bowl with the eggs.
- If you want the pancakes to be fluffy, add half a teaspoon of baking powder or soda slaked with lemon juice into the resulting batter.
- Beat the mixture thoroughly again.
- Bake the pancakes in a pan lightly greased with olive oil.
- Serve with unsweetened yogurt instead of sour cream.
Simple, fast, satisfying and, at the same time, good for your figure. And if you use a ceramic frying pan, you can even exclude olive oil from the recipe. These are the famous Dukan pancakes.
Meat pancakes recipe
Since we are actually dealing with meat, you can’t spoil it. Let's try to remove the sweetener from the recipe and prepare a dish for convinced meat eaters. You will need:
- egg;
- 30 g corn starch;
- 150 ml low-fat kefir;
- a pinch of baking powder;
- 1 tbsp. l. boiling water;
- bulb;
- 200 g boiled meat;
- salt to taste;
- oil for frying.
Preparation
- Beat the eggs.
- Add all the remaining ingredients to them. Lastly, pour in the boiling water.
- Bake pancakes in a non-stick frying pan.
- Pass the meat through a meat grinder, mix with finely chopped and lightly fried onion.
- Fill the pancakes with minced meat, top with yogurt and serve.
Video recipe: Whey pancakes
Dukan pancakes with cinnamon
You will need:
- 2 eggs;
- 100 ml low fat milk;
- 20 g corn starch;
- a little citric acid (pinch);
- half a teaspoon of cinnamon;
- the same amount of baking powder or soda slaked with lemon juice.
If you're feeling experimental, try replacing the starch with dry pudding mix. Often this product contains a variety of flavors that will add additional flavor to the pancakes. But be careful - only mixtures that contain starch and a sweetener are suitable for you!
Bran pancakes
Bran pancakes are for those who care not only about taste and health. Great combination benefits for the figure and taste!
Ingredients required per serving:
Bran 2 tablespoons
Chicken egg 1 piece
Low-fat cottage cheese 1.5 tablespoons
Cooking method:
1. Mix bran, cottage cheese and egg (or only its white).
2. Heat a non-stick frying pan and pour all or half of the dough onto it, depending on what size pancakes you like. Fry for one and a half minutes on each side until golden.
3. Serve for breakfast, as a snack or as a side dish to any hot dish.
Classic thin oat bran pancakes according to Dukan
Egg - 1 pc.
Milk (0%) – 150 ml
Salt - a pinch
Olive oil (for lubrication) - 1 tbsp.
Oat bran - 50 g
Sugar substitute - to taste
How to cook thin pancakes according to Dukan: step-by-step recipe
The flatbreads that are made according to this original recipe are no different from those that we bake from regular wheat flour.
They are suitable for the Cruise diet stage. You can eat only half a serving per day, leaving the second for the next day.
First you need to turn the bran into flour. If you have a coffee grinder at home, this is not at all difficult.
Mix milk with egg, sweeten and salt.
Now you need to mix the egg mixture with the resulting flour and mix well.
Baking delicious oat bran pancakes according to Dr. Dukan does not take too much time if you have a good non-stick pancake maker. To avoid the dough sticking, do not forget to grease the bottom with a drop of vegetable oil before each pancake.
You can serve this healthy and tasty treat with either minced meat stewed under a lid or low-fat sour cream. In any case, the treat will be appreciated, and not only by those who are on a diet.
Dukan oatmeal pancake: breakfast for your loved one
Ingredients
Oat bran - 1 tbsp;
Wheat bran - 1 tsp;
Egg - 1 pc.;
Curd (0%) - 1 tsp;
Milk (0%) - 3 tbsp;
Sugar substitute - to taste;
Salt - a pinch.
How to bake your favorite oat pancake from Dr. Dukan
First, mix the two types of bran, then add the curd mass.
Separately prepare the milk-egg mash, salt and sweeten it. Combine both parts of the dough and mix until smooth.
It is advisable to fry the flatbread in a dry frying pan, like a pancake.
If you don’t have non-stick cookware at home, you can drop some olive oil on the bottom.
The pancake is surprisingly good on its own and with low-fat cottage cheese as a filling. And if you sprinkle cinnamon on top, you’ll have to share your breakfast with your family!
Pancakes with cottage cheese according to Dukan: recipe without starch
Ingredients
Liquid milk (skimmed) - 150 ml;
Eggs - 1 pc.;
Oat bran - 7 tbsp;
Soda - ¼ tsp;
Salt and sugar substitute - to taste;
Cottage cheese (low-fat) - 150 g;
Cinnamon - a pinch.
Homemade pancakes with cottage cheese according to Dukan
Using a coffee grinder, we obtain bran flour and mix all the products except cottage cheese and cinnamon. We make a filling from them, which can also be slightly sweetened.
You can bake pancakes without oil in a frying pan with a special non-stick coating and low sides - this makes it easy to turn them over. If you don’t have such a vessel on your household, you can use a regular one, but its bottom should be thick to evenly distribute the heat.
Fill original bran pancakes prepared at home with filling and roll them into tubes or triangles.
Dukan Diet: Fluffy Oat Bran Pancakes
Ingredients
Medium-sized eggs - 2 pcs.;
Oat bran - 2 tbsp;
Corn starch - ½ tbsp;
Soft cottage cheese (without fat) - 2 tbsp;
Yogurt (0%) - 3 tbsp;
Baking powder soda - 0.5 tsp;
Sweetener Mildford - 4 tablets.
Homemade fluffy oat bran pancakes
Sweetener tablets need to be turned into powder, combine bran, starch with it, add cottage cheese and yogurt.
We bake the pancakes by greasing the pan bottom with olive or sunflower oil using a paper napkin, removing the excess.
Low-fat sour cream is an excellent addition to the treat.
To lose weight and bring your mortal body into the desired shape, you have to impose a strict taboo on many goodies. But Dukan’s dietary homemade pancakes made from oat bran are very welcome, since they are not at all dangerous for the waist. And losing weight “with taste,” as practice shows, bears fruit much faster!
How to bake Dukan pancakes with kefir
Typically, in classic pancake recipes, flour is an essential component, but what would we do without it, because it is wheat or other grain milling that is the basis of our favorite, most delicious flatbreads.
As for Dukan baked goods, we will act rationally. Of the cereal products, we are only allowed oat bran or corn starch. These are the ones we will focus on.
Pancakes "Dukan" with kefir and bran
You can prepare very tasty diet pancakes at home using this recipe. But it is worth remembering that the use of additional supplements (skimmed milk powder and starch) is allowed only from the alternation stage.
In terms of taste, Dukan pancakes with kefir are quite pleasant, and after frying, the specific bran or starchy taste is completely lost, and we can enjoy our traditional Maslenitsa treat without a twinge of conscience.
Ingredients
Chicken eggs - 1 pc.;
Low-fat kefir - 80 ml;
Sweetener 0 calories - ½ tsp. or 1-2 tablets;
Oat bran - 2 tbsp;
Skimmed milk powder (SMP) - 1 tbsp;
Corn starch - ½ tbsp;
Soda - ¼ tsp;
Salt - ¼ tsp;
Water - 50-100 ml;
How to make Dukan pancakes with kefir
First, let's prepare a kind of flour from the bran by grinding it in a coffee grinder. After this, we begin kneading the dough.
Beat the egg into a container and, using a mixer, mix with kefir and sugar substitute until smooth.
Soak ground oat bran in the mixture for 5 minutes, and after the allotted time, add skim milk powder, corn starch and soda to the main mixture.
Our dough turns out to be quite thick, and therefore, without ceasing to stir the dough, add water into it until the consistency of liquid sour cream is obtained. If desired, you can add 1 tbsp to the main pancake mixture. low-fat cocoa powder, then we will have a chocolate dessert.
Now grease the hot frying pan with oil and begin to fry the pancakes on both sides over medium heat.
As a result, we should have 5-6 pancakes, which can be served with low-fat fruit yogurt or low-carb jam.
Dukan pancakes with kefir without bran
Kefir 1% or 0% fat - 1 glass
Corn starch - 2-2.5 tbsp.
Dietary sweetener - to taste (2-3 tablets per 1 liter)
Baking soda or baking powder - 0.5 tsp.