Oat Bran Recipes
Oat Bran Recipes
Oat Bran Recipes
20 Delicious Recipes
Dr. Pierre Dukan is a French medical doctor with 40 years of experience in clinical
nutrition. While he began his medical career specializing in neurology, Dr. Dukan
discovered and refined his successful weight loss method while working with over 40,000 of
his patients in his General Practice. Since then he has spent his career helping people lose
weight and keep it off forever.
My American Dream
My life has been that of a happy man. I found my calling early in life. In following my chosen
path and in all my efforts, I was greeted with support and appreciation.
Yet, I am not content. As a doctor, I am painfully aware of the fact that modern medicine is
failing to adequately address weight-related issues. My life’s work and the unexpected
success I have achieved have all led up to my current mission: Taking the first serious step
toward reversing the obesity epidemic that is threatening our society today.
The fact that weight-related problems are the leading killer in the
Western world is far too easily overlooked. The media frequently
addresses cancer and heart related deaths, but in all reality,
weight-related health problems are responsible for more deaths than
both of the above combined. We just don’t hear about weight-related
deaths because no one dies from an “excess-weight attack” but
rather from health problems caused by excess weight like diabetes,
coronary heart disease, stroke, high blood pressure, and breast and
prostate cancers.
This is not the case at all! Not only is oat bran Oat bran comes in different sized packs,
a slimming and quasi medicinal food, it is also ranging from 12 ounces to 25 pounds. The
a high quality food with taste, flavor and ideal size is a 17 ounce box for individual
consistency and it lends itself to being used in use. One tablespoon of oat bran weighs
a whole variety of dishes, each as delicious about 8 grams. If you use three
as the next. tablespoons per day that comes to 24
grams a day on average so you would get
First of all let us take a look at the actual
through one pack every 3 weeks. This
product and how you purchase it.
allows you to keep the oat bran dry so you
Oat bran is the name given to the fibrous will be assured that it tastes good and that
outer casing of a cereal. Just as wheat bran is it can add flavor, as well as being able to
the outer husk for the wheat grain, oat bran is soak up water and nutrients which is its
the fibrous casing that protects the oat grain main property.
inside. All sorts of insects and parasites are
After using your oat bran, seal the package
very keen to devour cereals. To ensure high
carefully, the simplest way being the
productivity, cereal crops are sprayed with
traditional clothes peg. Never put oat bran
pesticides which pollute the bran more than
in the fridge and certainly not in the freezer,
the grain. So like any other cereal, fruit or
you will be condemning it to a cold death!
vegetable, oat bran is of better quality if it is
grown organically using as few pesticides as
possible. However, given how scarce it is
nowadays, there is not enough organic oat
bran available to meet demands so we will
have to wait until economic pressure from
consumers encourages new producers to
come up with the goods. You can count on
me to encourage them to do this.
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Oat bran tastes naturally chewy. It has this If you are not watching your weight, you can
consistency because it is soluble and like sweeten the oat bran in cakes with table
pectin is able to turn into a gel. It is not sugar. If you are overweight you can use
recommended that you eat oat bran by the stevia, such as Dukan Diet Organic Stevia
spoonful as it comes since it will immediately found online at: www.shopdukandiet.com to
become filled with saliva and will stick to your sweeten the mixtures you prepare. Spices
mouth until it gets saturated and soaked with may also be added. The most popular ones
liquid. However, I do have some patients who are cinnamon, vanilla and orange flower.
enjoy eating it like this. Always go for the actual spices rather than
their flavorings. Nonetheless, powdered or
When used with liquid, like water, milk or dairy
syrup flavorings are very practical; here it is
products, it soaks the liquid up and it is
best to opt for natural flavorings rather than
chewiest in milk.
synthetic ones. For example, do not spoil
Use a blender or food processor as little as your oat bran with industrially manufactured
possible with oat bran. You will rob it of its vanilla.
plant texture and many of its best properties,
You should also try ginger as it tastes
its density and its resistance when eaten.
wonderful in galettes.
However, there are some recipes where the
bran has to be blended to be finer and chewier For savory mixtures, ideally you would add
and more pleasurable to eat. some dried herbs de Provence. Once
cooked, they turn out to be a great flavor
Oat bran has a sweet taste; the American and
enhancer providing texture, a lovely
Scandinavian oat brans almost do taste
“crunchiness” and they will add a little
sweet. This flavor comes from the
sophistication to your galettes.
beta-glucans in the oat bran; when cooked
they become concentrated increasing the Finally, sprinkling some well toasted
beta-glucan content and, on the surface of a sesame seeds into your mixture will taste
galette cooked over a hot plate, this creates a delicious too!
slightly caramelized film. Some cooks make
this film thicker by adding pumpkin powder.
This natural sweetness comes through best
when the mixture used is very thin, such as
crêpes made with milk which very often can be
enjoyed just as they are without any additional
sugar or sweetener.
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About Oat Bran
How Much Oat Bran Can You Use and When?
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As I wrote at the beginning of the book, the gradually, that tastes like bread and has the
idea of using oat bran was born out of the texture of a pancake or blini without you
grace of the love that connects me to my having to fret over the nagging question of
daughter Maya. portion control
For her and thanks to her, I devised this If you are constipated, your bowel
galette which provided my method with what movements will very gently become more
it was missing, an ultra-slow, tasty, filling and comfortable and fluid as your circular bowel
slimming carbohydrate, one that is easy to muscles have something to push on to get
cook with and quasi-medicinal as it protects things moving.
our health in the four areas where Westerners
If you have high cholesterol, take a note of
are at risk today.
the date and get yourself tested two
As it all started with the galette – with sweet or months after you start eating oat bran - the
rather sweetened galettes for some and results will surprise you.
savory galettes for others – I have decided to
And if you suffer from none of these
give the galette center stage by devoting a
complaints, just enjoy eating the oat bran
separate section to it before adding a string of
and tell yourself that you stand a very good
other recipes.
chance of escaping them for a long time to
If you are overweight and dieting, you can come.
imagine just how useful it is to have this
As for you, dear readers, if your
carbohydrate to liven up your diet, curb your
imagination leads you to discover a new
appetite and allow your culinary imagination a
recipe or a new use for oat bran please be
free rein.
kind enough to let me know and I promise
If you are diabetic, you can eat a slow to name it after you.
carbohydrate that will be absorbed only
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Must Cook Recipes
Attack Phase
Preparation time: 1 minute
Cooking time: 2 to 3 minutes
1 serving
Directions
1. Combine all the basic ingredients until the mixture is smooth. Add herbs salt and black
pepper to taste.
2. Pour into a frying pan, warmed over a medium heat, and cook for about 1 to 2 minutes.
3. Using a spatula, turn the galette over and cook for the same time on the other side.
Savory galettes can be eaten like bread. They can be used to make a sandwich; you can eat
them as blinis topped with a nice slice of smoked salmon, or cooked lean ham, chicken or
turkey. You can use a galette as a pizza base; for your toppings, there is so much to choose
from, for example tuna (in brine or spring water) is particularly nice with fresh or pureed
tomato, a few capers and to finish off, a little fat-free cream cheese spread over the top.
Attack Phase
Preparation time: 1 minute
Cooking time: 2 to 3 minutes
1 serving
Directions
1. Combine all the basic ingredients until the mixture is smooth. Add the sweetener to the
mix.
2. Pour into a frying pan, warmed over medium heat, and cook for about 1 to 2 minutes.
Using a spatula, turn the galette over and cook for the same time on the other side.
Directions
1. Preheat the oven to 425°F.
2. Grate the zucchini without peeling it. Thinly slice the onion, chop up the basil very finely
and crumble the feta.
3. In a large bowl, combine the zucchini, onion, basil, feta cheese, oat bran, eggs and add
salt and black pepper. Once the mixture is well blended, spoon out small balls onto a
baking sheet covered with parchment paper. Bake for 15 minutes then remove from the
oven, turn the appetizers over and bake for a further 15 minutes.
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Cruise Phase
(Proteins + Vegetables)
Preparation time: 15 minutes
Cooking time: 20 minutes
1 serving
Directions
1. Preheat the oven to 400F.
2. Steam the butternut squash and carrots for 5-6 minutes.
3. Mix together 2 tablespoons of the oat bran with the chopped tarragon and 1 tablespoon
with the chopped parsley. Season both well.
4. Dip the cod fillet first into the corn starch, then the egg and finally the oat bran and
tarragon. Place on a baking sheet.
5. Toss the steamed fries in the oat bran and parsley mix and place alongside the fish on the
baking sheet. Bake for 12-14 minutes, until the fish is cooked through.
6. Meanwhile, chop the capers and stir into the yogurt.
7. Serve the fish and chips with the capered yogurt on the side.
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Savory Recipes
Attack Phase
Preparation time: 25 minutes
Cooking time: 35 minutes
4 servings
Directions
1. Preheat the oven for 15 minutes at 400°F.
2. In a bowl, mix together the two whole eggs with 2 egg yolks. Keep the whites to one side.
Add brans, the milk, mustard, baking powder, flaked crab meat, prawns, salt and black
pepper.
3. Whisk the 2 egg whites until stiff and fold them into the mixture. Turn down stove and bake
in the oven for 35 minutes at 350°F.
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Cruise Phase
(Proteins + Vegetables)
Preparation time: 20 minutes
Cooking time: 35 minutes
4 servings
Directions
1. Place the mushrooms and ham in a frying pan to remove all the water, gently frying them
until all water gone. Leave to cool.
2. In the meantime, take a bowl and mix together the 2 whole eggs and 2 yolks with the
Greek yogurt, oat and wheat brans, skim milk powder and spices. Whisk the 2 egg whites
until stiff and fold them into the mixture. Put to one side.
3. Preheat the oven to 350°F for 15 minutes.
4. Stir the ham and mushrooms into the mixture then add the baking powder. Mix together
very thoroughly and pour into a loaf pan.
5. Bake in the oven for 35 minutes at 350°F
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Savory Recipes
Cruise Phase
(Proteins + Vegetables)
Preparation time: 5 minutes
Cooking time: 15 minutes
1 serving
Directions
1. Make up a savory galette, cut it in two halves and put to one side. Using a rolling pin,
flatten out the chicken breast and slice it in two lengthways.
2. Very lightly oil a non-stick frying pan and cook both pieces of chicken for 5 minutes on
both sides until they are golden brown.
3. To prepare the stuffing fry the thinly sliced mushrooms in a frying pan together with the
crushed garlic.
4. Leave to cool down and then add the quark, chives and parsley and finally season with
salt and black pepper.
5. Stir all the ingredients together thoroughly. Place a piece of chicken breast on each half
of the galette and then add a large spoonful of the stuffing, roll the galette up and use a
cocktail stick to hold it together.
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Attack Phase
Preparation time: 2 to 3 minutes
Cooking time: 10 minutes
1 serving
Chicken Turnover
Ingredients
1 savory Dukan galette; 1 slice cooked chicken; 2 tablespoons fat-free cream cheese; Black
pepper, to taste
Directions
1. Make a savory galette then spread it with the cream cheese, grind some black pepper
over it and add a slice of cooked chicken.
2. Fold the galette to make a turnover and cook it again on both sides.
Did you know oat bran helps to improve heart health, helps
lower cholesterol levels, reduces blood sugar and helps
prevent diabetes?
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Savory Recipes
Cruise Phase
(Proteins + Vegetables)
Preparation time: 5 minutes
Cooking time: none
1 serving
Dukan Sandwich
Ingredients
For the galette: For the Dukan mayonnaise:
1 savory Dukan galette; 1 to 2 tablespoons fat-free plain Greek yogurt;
Canned tuna (in water); 1 raw egg yolk;
Capers; Spices;
1 lettuce leaf; Tabasco;
1 or 2 slices of tomato Drizzle of vinegar;
Directions
1. Make the mayonnaise by whisking the egg yolk with the spices, add 2 drops of Tabasco
and then the Greek yogurt as if it were oil, whisking all the time. Finish off with a drizzle of
vinegar.
2. Combine the other ingredients, (tuna, capers, lettuce, tomato slices) and spread over the
cooked galette.
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Cruise Phase
(Proteins + Vegetables)
Preparation time: 20 minutes
Cooking time: 10 minute
1 serving
Tuna Pizza
Ingredients
1 savory Dukan galette; 1 can chopped tomatoes; 1 large onion, chopped; 1 teaspoon
thyme, oregano and basil; 2 pinches cayenne pepper; ½ cup tuna (in water); 2 tablespoons
capers; 3 tablespoons fat-free cream cheese; Sea salt, to taste
Directions
1. Use a savory galette as your base.
2. Drain the chopped tomatoes.
3. Gently fry the onion in a frying pan, add the tomato, herbs and pepper then season with
a little salt.
4. Leave to simmer and thicken into a nice sauce, over a gentle heat, for ten minutes. Drain
the tuna well, flake it into a bowl and put to one side. Spread the tomato sauce over the
galette, scatter over the tuna and capers and dot with the cream cheese.
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Savory Recipes
Cruise Phase
(Proteins + Vegetables)
Preparation time: 10 minutes
Cooking time: 15 minutes
1 serving
Directions
1. Place the oat bran or couscous in a bowl and pour over 2 tablespoons boiling water and
leave to stand for 10 minutes.
2. Steam or blanch the broccoli in boiling water then refresh under cold running water.
3. Fluff the oat bran with a fork then stir in the chopped herbs, spring onion, lime zest,
broccoli and seasoning.
4. Grill the salmon fillet to your liking and serve with the tabbouleh.
5. Alternatively you could flake the fish and stir into the tabbouleh to serve.
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Attack Phase
Preparation time: 5 minutes
Cooking time: 15 to 20 minutes
2 muffins, 2 servings
Lemon muffins
Ingredients
1 tablespoon wheat bran; 2 tablespoons oat bran, such as Dukan Diet Organic Oat Bran;
4 tablespoons skim milk powder; 2 eggs; 1 teaspoon lemon extract; 1 teaspoon baking
powder; 1/8 teaspoon of stevia (or to taste), such as Dukan Diet Organic Stevia
Directions
1. Blend the oat and wheat bran until as fine as possible then put to one side.
2. In a bowl, combine the two brans, skim milk powder, 1 egg and 1 egg white and lemon
extract, baking powder and sweetener.
3. Put the mixture into two ramekin dishes and bake in the oven at 350°F for 15 to 20
minutes, keeping a careful eye on the muffins until they are ready
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Other Sweet Temptations
Cruise Phase
(Proteins + Vegetables)
(Serve with fruit in Consolidation)
Preparation time: 10 minutes
Cooking time: 20 minute
Makes 6 cupcakes
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Directions
1. Pre heat the oven at 350F.
2. Separate the egg whites from the yolks.
3. Put the whites in a mixer with the 2 tsps. of water and mix until the whites are stiff - set
apart.
4. In the meantime mix all the dry ingredients in a bowl.
5. Beat the egg yolks, yogurt and vanilla, slowly add the egg whites and the dry ingredients,
add beet juice until you get the desired color (slightly pink).
6. Line a muffin tray with parchment baking cups and fill each cup.
7. Put in the oven for 20 minutes. Insert a toothpick inside a cupcake; if it comes out clean
they are done. If not bake for 2 more minutes and test again.
8. For the frosting, beat the cream cheese, vanilla extract and stevia until light and fluffy.
9. Let the cupcakes cool before adding the frosting - you can use a knife or piper.
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Cookie, Cake, Muffin and
Other Sweet Temptations
Cruise Phase
(Pure Proteins, Proteins + Vegetables)
Preparation time: 40 minutes
Cooking time: 20 minutes
Makes 8 cookies, 2 servings
Directions
1. Combine all the ingredients thoroughly.
2. Line a baking tray with some parchment paper.
3. Spoon out 8 cookies onto the tray, leaving enough space between them.
4. Bake for 20 minutes at 325°F in the middle of the oven. Keep a careful eye on the cookies
and only remove the cookies from the tray once they are cold.
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Consolidation Phase
Preparation time: 12 minutes
Cooking time: 8 to 10 minutes
Makes 4
Dukan Scones
Ingredients
3 tablespoons Dukan Diet Organic Oat Bran; 3 tablespoons corn starch; 1/16 teaspoon
stevia, such as Dukan Diet Organic Stevia; 1 egg, separated; 1 tablespoon fat-free cottage
cheese; 2 tablespoon fat-free plain Greek yogurt; 3 strawberries, sliced (omit if you are on
Cruise and would like a scone)
Directions
1. Preheat the oven to 400F.
2. Place the oat bran and corn starch into a bowl and stir in the sweetener.
3. Whisk the egg white until stiff. Whisk together the egg yolk and fat-free cottage cheese.
4. Fold the egg white into the egg yolk mixture then fold into the oat bran mixture.
5. Spoon out 4 molds of the mixture onto a baking tray and cook for 8-10 minutes.
6. Leave to cool on a rack.
7. Serve topped with a drizzle of yogurt and a few slices of strawberries.
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Other Sweet Temptations
Attack Phase
Preparation time: 10 minutes
Cooking time: 25 minutes
Makes 4
Dukan Muffins
Ingredients
4 eggs, separated; ½ cup oat bran, such as Dukan Diet Organic Oat Bran; ¼ cup fat-free
plain Greek yogurt; ½ teaspoon Splenda or 1/8 teaspoon stevia (or to taste), such as Dukan
Diet Organic Stevia; 2 teaspoons grated lemon zest or ½ teaspoon ground cinnamon or ¼
teaspoon coffee extract
Directions
1. Preheat oven to 350°F.
2. In a medium bowl, mix the egg yolks, oat bran, yogurt, sweetener, and flavoring of your
choice until thoroughly combined.
3. In a medium mixing bowl, beat the egg whites until stiff.
4. Gently fold the egg whites into the oat bran mixture.
5. Spoon the batter into a nonstick or silicon muffin pan and bake until cooked through,
about 25 minutes.
Note: If your muffin tin holds more than 4 muffins, fill the
empty spaces with water to prevent the tins from burning.
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Consolidation Phase
Preparation time: 20 minutes
Cooking time: 40 to 45 minutes
1 serving
Rhubarb Crumble
Ingredients
½ cup rhubarb, cut into small chunks; Stevia (to taste), such as Dukan Diet Organic Stevia;
3 tablespoons oat bran, such as Dukan Diet Organic Oat Bran; 1 tablespoons wheat bran;
1 egg yolk; 1 tablespoon fat-free plain Greek yogurt
Directions
1. Preheat the oven to 400°F.
2. Gently cook the rhubarb adding some sweetener so that it tastes less bitter.
3. Combine the brans, egg white and Greek yogurt. Line a baking sheet with parchment
paper and spread this mixture over it and bake for 20 minutes at 350°F. Once cooked, cut
the mixture into small pieces and put in a blender. Bake the crumbs in the oven for a
further 5 minutes.
4. In the meantime, pour the rhubarb into a ramekin dish and when ready add the crumble
topping. Bake for 10 minutes at 350°F.
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Cookie, Cake, Muffin and
Other Sweet Temptations
Cruise Phase
(Pure Proteins, Proteins + Vegetables)
Preparation time: 5 minutes
Cooking time: 2 to 3 minutes
1 serving
Directions
1. Make a sweet galette.
2. Combine the egg yolk and low fat cocoa powder, adding a little sweetener until the
mixture is to your taste. When it is, spread it over the galette.
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Cruise Phase
(Pure Proteins, Proteins + Vegetables)
Preparation time: 5 minutes
Cooking time: 2 to 3 minutes
1 serving
Directions
1. Make a sweet galette and spread some chocolate spread over it (see the recipe above),
then sprinkle over some anise seeds and cinnamon to taste.
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Other Sweet Temptations
Consolidation Phase
Preparation time: 2 minutes
Cooking time: 6 to 7 minutes
1 serving
Directions
1. In a pan, heat the fat-free milk with the vanilla extract.
2. Add the oat bran and stir until it becomes nice and thick. Remove from the heat, add the
sweetener and blueberries then serve immediately.
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oat bran reduces the absorption of toxins and fats into the bloodstream,
supporting healthy cholesterol levels as you lose weight.
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