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Dukan Halloween menu
Pumpkin pancakes
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Serves 4 Prep 20 min Cook 20 min
• 175g pumpkin
• 1tsp cinnamon according to taste
• 1 tbsp granulated sweetener according to taste
• 1tsp baking powder
2. To make the pancakes, combine all the ingredients, with 200ml cold water and mix until a thick batter is formed.
3. About 15 mins before you want to serve the pancakes, heat a large non-stick frying pan When the pan is hot, place a few tbsp of the mixture in the pan to form a round pancake about 1-1.5cm thick. You can cook 2 or 3 at a time and keep them warm in a low oven while you make the rest. Cook for 2-3 mins until golden brown, then flip over and cook the other side until browned. You should make 8 pancakes in total.
Spicy pumpkin soup and bacon
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serves: 4 prep: 30 min cooking: 20 min
1 butternut squash , about 1kg, peeled and deseeded
• 2 tsp olive oil
• 2 onions, diced
• 1 garlic clove, thinly sliced
• 2 mild red chillies , deseeded and finely chopped
• 850ml hot vegetable stock
• 4 tbsp low fat butternut squash plus more to serve
• A few bacon rashers
1. Heat oven to 200C. Cut the squash into large cubes, about 4cm/1½in across, then toss in a large roasting tin with half the olive oil. Roast for 30 mins, turning once during cooking, until golden and soft.
2. While the squash cooks, melt the butter with the remaining oil in a large saucepan, then add the onions, garlic and ¾ of the chilli. Cover and cook on a very low heat for 15-20 mins until the onions are completely soft.
3. Tip the squash into the pan, add the stock and the butter milk, then whizz with a stick blender until smooth. For a really silky soup, put the soup into a liquidiser and blitz it in batches. Return to the pan, gently reheat, then season to taste. Serve the soup in bowls with swirls of butter milk and a scattering of the remaining chopped chilli and with some low fat bacon rashers
Pumpkin dip for vegetables
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Serve: 4 prep 10 min cook: 40 min
• 1kg butternut squash , halved and seeded
• 1 tbsp low fat Quark
• 1 tbsp Tabasco according to taste
• chopped chives , for sprinkling
• radishes, carrot sticks, fennel and celery, for dipping
Cook butternut squash for 45 minutes until tender, or buy ready-roasted. Scrape the flesh into a bowl and whizz in a processor with Quark and tabasco then season well. Spoon into a bowl, sprinkle with chopped chives. Serve with radishes, carrot sticks and lengths of fennel and celery for dipping.
Dukan Pumpkin Bread Recipe
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Serves: 4 prep: 10 min cooking: 45 min
300g Butternut Pumpkin cooked
8 tbsp Oat Bran
8 tbsp Wheat Bran
3 tsp Baking Powder
2 tsp Dried Oregano
2 tsp Dried Sage
75g low fat Cottage Cheese
3 tbsp Skimmed Milk
2 Eggs, lightly beaten
Freshly Cracked Black Pepper
2 tbsp soaked goji berries
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1. Pre-heat oven to 180C
2. Peel and cut the pumpkin. Steam until soft
3. Mash the Pumpkin with a fork and allow to cool.
4. Place pumpkin in a large bowl and add all the other ingredients. Mix well until thoroughly combined.
5. Transfer mixture to a loaf pan (silicone one can be useful) Smooth flat with a spatula.
6. Bake for 45 minutes.
7. Allow to cool for a while in the loaf pan
Beef and grilled pumpkin
Dukan Diet Dukan Diet recipes Dukan pumpkin and beef”width=
serves: 4 prep: 10 min cook: 10 min
One tsp rapeseed oil
• 600g squash or pumpkin , peeled and cut into thin wedges
• 200g shallot, peeled and halved lengthways
• 1 red sweet pepper sliced
• 2 sirloin steaks (approx 300g each)
• 1 tbsp Thai fish sauce
• a large bunch purple basil leaves
• a large bunch coriander , leaves picked
CHILLI DRESSING
• 1 red chilli , deseeded
• 1 lime juiced
• a pinch granulated sweetener
• 1 tbsp fish sauce
• to make the dressing, pound the chilli to a fine paste. Mix in the lime juice, sugar and fish sauce.
• Oil and season the pumpkin, shallots and sweet red pepper and griddle until charred and soft.
• Marinade the beef in the fish sauce for a few minutes then cook on a very hot griddle for 2-3 minutes each side. Rest in a warm place for 5 minutes.
• Thinly slice the beef and mix with the pumpkin, shallots, red sweet pepper , basil and coriander. Toss the salad with the dressing and serve.
Pumpkin muffins
Dukan Diet Dukan Diet recipes Dukan pumpkin muffins”width=
Serves: 4 prep: 10 min cooking 30 min
8 tablespoons of oat bran
2 eggs
245g cooked pumpkin
100g fat free yogurt
1 or two drops vanilla flavouring according to taste
1 tsp baking powder
1 tsp cinnamon
2 tsp granulated sweetener
4 tbsp skimmed milk
Mix all the dry ingredients in a bowl. Add the yogurt, pumpkin and eggs and whisk until smooth. Add vanilla flavouring. Divide the mixture equally between regular muffins moulds
Bake in a preheated oven at 200C 30 minutes for regular muffins.
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