How to make bread according to Dukan: healthy and popular recipes

Reviews (6)

14

Prepared by: Marina Sofyanchuk

03/17/2017 Cooking time: 30 min

Today I want to share with you an excellent recipe for protein-bran bread for the Pierre Dukan diet. This bread is suitable for the “Attack” stage, and can also be eaten on “Protein Thursday”. Try it!

What is bread according to Dukan

An excellent option for including bran in your daily diet is to replace a product known to people for thousands of years - bread. The exclusion of the wheat product beloved by many is necessary, but Dukan bread from the microwave easily solves the problem, because the flour in the product is replaced with bran. Let us note their important beneficial property - reducing the calorie content of the usual diet due to the absorption of undigested food residues and sugar.

Compound

Dukan bran bread consists of the following ingredients:

1. Oat and wheat bran.
2. Low-fat kefir or yogurt.
3. Chicken eggs.
4. Baking powder (soda slaked with lemon juice).

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Prep time: 10 minutes • Cooking time: 30 minutes - 10 servings Ingredients: • 4 eggs • 6 tablespoons cream cheese 0% or soft cottage cheese 0% • 10 tablespoons oat bran • 6 tablespoons wheat bran • ¾ packet of dry yeast • ground coriander, coriander beans • 1 teaspoon sweetener • pinch of salt Preheat the oven to 200°C (thermostat 7). Mix eggs, cheese, bran, salt, sweetener, coriander and yeast with a mixer. Place the dough into a loaf pan. Bake for 30 minutes. Sprinkle some crushed coriander seeds on top. Brush the top with water and wrap the bread in a dry towel. The bread is meant to last for several days. I recommend not adding saxam and coriander and making half a portion! Overall, this makes a delicious bread for sandwiches!

"WHITE" BREAD

corn starch - 2 tbsp. l. oat bran - 4 tbsp. l. som - 5 tbsp. milk - 50 ml. live yeast - 2 tsp. baking powder - 1 tsp. eggs - 3 pcs salt, sugar on the tip tsp. Knead the dough from all the ingredients, don’t be alarmed, it will turn out liquid! Pour the dough into the baking dish and let stand for 15 minutes. Attention! — Place the bread in a cold oven to bake, set the temperature to 160 degrees and bake for about 40 minutes. Cool the finished bread, wrap it in a cloth and store in the refrigerator.

Hot sandwiches

Recipe: 2 eggs 85 gr. crumbled cottage cheese "house in the village" 0% (this is half a round pack) 2 tbsp oat bran 2 tbsp. wheat bran a pinch of salt sakh.zam fitparad on the tip of a knife (you can do without it) a pinch of baking powder Beat the eggs with a whisk and add the rest of the ingredients, mix everything, let it brew for 15 minutes and bake in the oven until browned. Bread can be baked with different fillings and spices: sesame seeds, tomatoes, onions, etc. We cut the finished bread into pieces, the filling can be any, I have ham and cheese. Bake in the Sandwich Maker for 1-2 minutes. Photo and recipe by Lyudmila Voronina

Bread with sun-dried tomatoes and basil. Very tasty! Stage 2 Alternating BO

Basic bread recipe: 2 eggs 4 tbsp 0% kefir 2 tbsp oat bran 2 tbsp. wheat bran a pinch of salt sakh.zam fitparad on the tip of a knife (you can do without it) a pinch of baking powder Beat the eggs with a whisk and add the rest of the ingredients, mix everything, let it brew for 15 minutes and bake in the oven until browned. Bread can be baked with different fillings and spices: sesame seeds, tomatoes, onions, etc. Today I added a pinch of basil and a few cherry tomatoes, after cutting them up. Bon appetit! Photo and recipe by Lyudmila Voronina.

Gluten bread

100gr. wheat gluten, 4 tbsp oat bran (ground into flour, you don’t have to grind it), 1 tbsp corn starch, 2 tbsp SOM, 150 ml milk 0.5%, 2 tsp dry yeast, 1 egg (its It wasn’t in the recipe, but I added it), a pinch of salt. I decided not to add spices in order to understand the taste of gluten! Dissolve yeast and salt in slightly warmed milk. In 10 minutes. add all other ingredients. Leave to warm for an hour. Then into the oven at 180 degrees. For 30-40 min. The consistency is amazing, you can sculpt whatever you want, then I’ll make a round one! Author Ulyana Lola.

Bread with rosemary # dukan # gluten Stage 2 Alternation.

The recipe is old, but with changes. Do not grind flax bran and seeds into flour! 200g (~ 8 heaped tbsp) wheat gluten, 8 tbsp oat bran, 4 tbsp wheat bran, 1 tbsp flax seeds, 2 tbsp isolate (optional), 2 tbsp corn starch , 4 tbsp. SOMA, 300 ml. milk 0.5%, 4 tsp. dry yeast, 2 eggs, 1 packet of baking powder, 1 tsp. pink or sea salt and seasoning to taste, in this situation rosemary, coarse salt and sesame seeds for sprinkling on top. Dissolve yeast and salt in slightly warmed milk. In 10 minutes. add all the other ingredients (I add the gluten last, otherwise it’s hard to mix) Let’s make a bar! Leave in a warm place for an hour. Then into the oven at 180 degrees. For 30-40 min. I leave it in the oven overnight! A day later it is even tastier and due to its large size you can make toast and croutons. Photo and recipe by Ulyana Lola.

Bread with sesame seeds. Stage 2 Alternation.

I used Ulyana Lola’s recipe as a basis: 200g (~ 7-8 heaped tbsp) wheat gluten, 8 tbsp. oat bran, 4 tbsp. wheat bran, 1 tbsp. flax seeds, 2-3 tbsp. corn starch, 4 tbsp. SOMA, 300 ml. milk 1.5%, 3 tsp. dry yeast, 2 eggs, 0.5 packet of baking powder, 1 teaspoon pink or sea salt and seasoning to taste, sesame seeds for sprinkling on top. Dissolve yeast and salt in slightly warmed milk. In 10 minutes. add all the other ingredients (I add the gluten last, otherwise it’s hard to mix) Let’s make a bar! Leave in a warm place for an hour. Then into the oven at 180 degrees. For 30-40 min. Photo by Lyudmila Voronina.

Fluffy unsweetened flatbreads made with kefir. Attack stage.

For 2 servings: beat 2 eggs with a pinch of sakhzam fit parade (1 sachet), salt to taste, 3 tablespoons of oat bran, 1-2 tablespoons of gluten, baking powder, add 0% kefir until the dough has the consistency of thick sour cream, bake in a small frying pan (in me 13 cm in diameter) at a low temperature, for example, on 4 out of 9 for approximately 3-4 minutes on each side. Bon appetit! Author Lyudmila Voronina

Coconut breakfast bread is flavorful and sweet.

It was warm - like a cupcake, today it’s more like sweet bread! The truth cost me the Form SO it stuck terribly) Recipe: 200g (~ 8 tbsp with a slide) wheat gluten, 8 tbsp. oat bran, 2 tbsp corn starch, 4 tbsp coconut milk powder or COM, 300 ml. coconut milk, 3 tbsp coconut flakes (only for those at the Consolidation stage), a small packet of dry yeast, 2-3 eggs, 1 packet of baking powder, sugar if desired and to taste, a pinch of salt, cinnamon, vanilla and sesame for sprinkling on top. Dissolve yeast and salt in slightly warmed or room temperature coconut milk. Set aside for 10 minutes. In a separate bowl, mix all dry ingredients. Mix everything, adding slightly beaten eggs. Leave in a warm place for an hour. The dough rises very well, I stirred it slightly twice to make it fluffy. Then into the oven at 180 degrees. For 30-40 min. The mold is very easy to grease or it is better to use a silicone mold. Ideal for breakfast. Photo and recipe by Ulyana Lola.

Onion bread with kefir #gluten #bread #Dukane 2 Stage Alternation.

200g (~ 8 heaped tbsp) wheat gluten, 8 tbsp oat bran, 4 tbsp wheat bran, 1 tbsp flax seeds, 2 tbsp isolate (optional), 2 tbsp corn starch , 4 tbsp SOM, 300 ml 0% kefir, 3 tbsp low-fat yogurt, 4 tsp dry yeast, 2 eggs, 1 packet of baking powder, salt and seasonings to taste in this situation, dry green onions and powdered onions. Dissolve yeast and salt in slightly warmed kefir. Set aside for 10 minutes. Then add lightly beaten eggs and yogurt. In another bowl, mix all dry ingredients. Knead the dough. Leave in a warm place for an hour. It will rise well, I stirred it a couple of times to make it fluffy. Then into the oven at 180 degrees. For 30-40 min. I leave it in the oven to cool overnight! Author Photo and recipe Ulyana Lola.

Saffron buns. Stage 2 Alternation.

4 heaped tbsp wheat gluten, 4 tbsp oat bran, 2 tbsp. wheat bran, 1 tbsp flax seeds, 1 tbsp corn starch, 2 tbsp SOM, 150 ml kefir 0%, 2 tsp. dry yeast, 1 egg, a pinch of sakh zama, 1/2 packet of baking powder (I used saffron), pink and saffron salt, seasonings to taste in this situation saffron. Dissolve the yeast and a pinch of salt in slightly warmed kefir. Set aside for 10 minutes. Then add slightly beaten eggs. In another bowl, mix all dry ingredients. Knead the dough, form it into buns and set aside in a warm place for an hour. They will rise well. Then into the oven at 180 degrees. For 30 min. Based on Ulyana Lola's recipe. Author Lyudmila Voronina.

Chia buns Stage 2 Alternation.

8 tbsp with a hill of wheat gluten, 8 tbsp. Dukan oat bran, 4 tbsp wheat bran, 1 tbsp chia seeds, 2 tbsp corn starch, 4 tbsp SOM, 300 ml 0% kefir, 3 tsp dry yeast , a pinch of sakh zama, 2 eggs, 1 packet of baking powder (I used saffron), Himalayan salt. Dissolve yeast and salt in slightly warmed kefir. Set aside for 10 minutes. Then add slightly beaten eggs. In another bowl, mix all dry ingredients. Knead the dough. Leave in a warm place for an hour. It will rise well, form buns, let rise again and bake in the oven at 180 degrees. For 30 min. Author of the photo and recipe Lyudmila Voronina.

Bread with bran flour. Stage 2 Alternation.

100g wheat gluten, 4tbsp oat bran (ground into flour), 1tbsp cornstarch, 2tbsp SOM, 150ml milk 0.5%, 3tbsp yogurt 0%, 2tsp. dry yeast, 1 egg, salt, turmeric and a couple of sprigs of thyme. Dissolve yeast and salt in slightly warmed milk. In 10 minutes. Break the eggs into the milk with the yeast, add the yogurt and mix well with a fork or whisk. Disassemble the thyme into petals and into a liquid mixture. Then mix all dry ingredients. Articulate. Set aside to warm! for an hour! The dough rises, I transfer it to the pan and I wait a little longer for it to rise while the oven heats up. Top with chia, thyme and salt. Then into the oven at 180 degrees. For 30-40 minutes. I multiplied all the ingredients by two!! Photo and recipe by Ulyana Lola.

Bread from Ulyana.

As always, the recipe is the same BUT with changes: 200g (8 tablespoons with a slide) of wheat gluten, 8 tablespoons of oat bran, 4 tablespoons of wheat bran. 2 tbsp corn starch, 300 ml warm water, 4 tsp dry yeast, 2 eggs, salt. Dissolve yeast in warm water. In 10 minutes. Break the eggs into it and mix well with a fork or whisk. Then mix all dry ingredients. Knead the dough! Leave to warm for an hour, covered with a cloth. The dough will rise and put it into the mold and I’ll wait a little longer for it to rise while the oven heats up. Top with sesame or flax seeds. Then into the oven at 180 degrees. For 30-40 minutes. Author Ulyana Lola.

Onion du bread. STAGE 2 Alternation/

Bo ChB Dough based on “Cheese flatbread” Preheat the oven to 180 degrees. 1 egg, beat with salt and a pinch of fit parada, add 100 ml. kefir, 2 tablespoons of soft cottage cheese (this time I took “Prostokvashino”, you can use Valio 0%), 1 spoon of wheat bran, 2 spoons of oat bran, 1 spoon of corn starch, 1 spoon of COM and baking powder, mix everything and let the mixture brew for 15- 20 minutes. Then add fried onions to the dough and mix again. Cover the form with baking paper. Place the dough in the mold, sprinkle black sesame seeds and crunchy salt on top if desired (but then you can’t use oil that day). Bake at 180 degrees until done. Serve hot. Bon appetit! Group “Recipes for the Dukan Diet” vk.com/recipesdukan Recipe author: Mila Voronina

Benefits of bran

Oat bran itself is represented by the outer layer of the grain; roughly speaking, it is the grain husk from which the flakes are made. Their beneficial properties are due to the composition:

• a water-soluble form of glucan that reduces cholesterol in the blood by binding fatty acid residues;
• amino acids and vitamins A, C, D, T, K - will strengthen the body in all aspects;
• Zeaxanthin and lutein have a positive effect on vision;
• antioxidant lycopene - reduces the chance of prostate cancer formation, strengthens the cardiovascular system, accelerates the digestive process, normalizes cholesterol metabolism;
• the most important fiber for the gastrointestinal tract, which cleanses negative accumulations of food residues in the intestines, reduces cholesterol levels in the blood, prevents the appearance of gallstones, gives a feeling of satiety, inhibits carbohydrate absorption and much more;
• macroelements of minerals – C, Mg, K, Fe, I and others.

We also note that due to the content of solid dietary fiber and fiber, it is recommended to use the product for constipation. Regular consumption of bran for diabetes mellitus evens out the glycemic index. And, of course, the most important factor in using them for weight loss is that they cause a feeling of fullness and speed up intestinal motility.

Wheat bran is an ideal resource of fiber, vitamins of the most important groups for the body, large amounts of sulfur, phosphorus, copper, zinc, iodine and a number of other useful elements. Their main task is to improve digestion, generally improve and cleanse the gastrointestinal tract. They are often prescribed to reduce the risk of cancer.

Daily consumption of bran strengthens the heart system and blood vessels, lowers cholesterol levels, slows down the absorption of carbohydrates, which inhibits the increase in blood sugar (for diabetics). For men, eating food that includes bran restores and maintains potency (improves blood circulation). However, to maintain the benefits of daily intake of substances and maintain the balance of calcium in the body, you need to limit the maximum consumption of bran to 3 tablespoons.

In the bread machine

This method of preparing bread assumes that it is baked automatically, so any housewife can prepare it.

Now it will take little time and take virtually no effort.

Calorie content : 163 Kcal

Cooking time : 40 minutes

Number of servings: 8

Ingredients:

• Two hundred and fifty grams of bran mixture (from oats and wheat)
• One hundred and twenty grams of zero percent cottage cheese
• Four chicken eggs
• Two teaspoons of yeast
• One and a half teaspoons of salt
• Sugar substitute optional

• Step 1. Mix bran with eggs beaten with a fork and grated cottage cheese. Mix everything thoroughly so that there are no lumps. Add yeast, salt and - if you want - a sugar substitute. Mix the mixture again.
• Step 2. Place the mixture in the bread machine and bake until done. It is better to cool the bread naturally before eating. It should be stored under a towel or in a plastic bag to prevent it from weathering.

Final advice from nutritionists

Nutritionists agree: oat bread is definitely the best choice of all. It is recommended to limit yourself to 6-9 standard pieces per day.

Also, nutritionists do not recommend eating hot bread, as it can be harmful to the body.

Don’t forget to experiment with recipes to suit your taste - sesame seeds, sunflower or flax seeds, spices, aromatic herbs, pieces of vegetables and even mushrooms will add an unusual flavor to baked goods.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).