Dukan oatmeal bread. Gluten yeast bread (delicious!)

Dukan bran bread: no flour, no gluten, no additives.

In addition, it can be eaten already starting from the attack. But a few pieces so that the norm of 1.5 tablespoons of bran per day is not exceeded. On Alternation, the chunks may already be larger. But again, remember about the norm of bran - 2 tablespoons per day.

This bread is versatile: you can make sandwiches, French toast, eat with soup and stews with it. In general, it is universal, so it is urgent to buy ingredients and bake! Depending on the spices added, it acquires a different taste. Half a teaspoon of ground coriander, a teaspoon of dry malt, whole coriander and cumin as a topping, and almost real "Borodinsky" Dukan bread is ready. A teaspoon of dry herbs oregano and basil - it turns out Italian dukanov bread. If you do not add any seasonings, then the taste will turn out to be simply universal, like ordinary gray bread.

Dukan oat bran bread recipe.

We will need:

• 8 tablespoons of oat bran.
• 8 tablespoons of wheat bran (or a mixture of rye and wheat. Or completely replace it with rye if you want the taste of black bread. If you are on the Attack, then you can use only oat bran and then you need to add only 16 tablespoons).
• 300 gr soft fat-free cottage cheese.
• 3 chicken eggs.
• 11 gr (bag) Dry fast acting yeast.
• 1 teaspoon of salt.
• Any spices to taste.

Preparation of yeast bread according to Dukan:

Mix all dry ingredients in one bowl: bran, salt, spices, yeast. In a separate bowl, lightly beat the eggs with the curd with a fork, preferably at room temperature, so remove them from the refrigerator in advance. Mix the dry and wet ingredients (you will get a very very thick “sour cream”), cover the bowl with a towel and let stand in a warm place for one hour, the yeast should activate.

Many experimenters suggest grinding bran and flour, but my advice to you is don't do it. Yes, this allows for a looser, fluffier crumb. But at the same time, the cleansing benefits of bran come to naught. And it has little effect on taste. Let the crumb be rough, but still it is quite porous and pleasant.

Take a long cake tin or similar, line it with non-stick paper and carefully spoon the batter into the pan. Flatten and sprinkle with seasonings. This bread is baked in the oven, in the shape of a brick, but, in principle, it can also be baked in a slow cooker.

Put the dough in an oven already preheated to 180 degrees. Bake at 180 - 200 degrees for about an hour. A brown crust should form. It may only take 40 minutes. Once the bread is baked, let it stand in the oven for an hour or two. Hot it is not so tasty, but cold - very, very. Bon appetit!

French nutritionist Pierre Dukan developed an effective diet for weight loss, which has become popular all over the world. The diet is divided into several stages and even includes bread. All bakery products can be prepared at home according to a special recipe. As ingredients, natural and healthy ingredients are used, aimed at quickly satisfying hunger.

The choice of dietary bread: homemade or purchased?

The Dukan diet is one of the few that allows for the use of baked goods. You will have to cook it at home, since the store version contains prohibited products - butter, milk, flour. The basis of dietary bread is bran. They are high in fiber, easy to digest and promote satiety.

An alternative to home cooking and the mass market are stores offering dietary products according to Dukan. They can order different types of bread, as well as individual ingredients for its preparation. The cost of finished products is quite high, and delivery takes some time.

Stages of the Dukan diet: when to introduce bread into the diet?

Weight stabilization on the Dukan diet occurs in stages. Each level is accompanied by a list of allowed and prohibited foods. Bread is allowed to be introduced into the diet already from the Cruise (Fixation) stage. The daily norm is 50 g - 2 small slices. In some cases, bread is used on the Attack when you need to get a small amount of carbohydrates.

1. Bakery products on the Dukan diet can be baked in the microwave, oven or bread machine. All options are equally useful.
2. A low-fat fermented milk product (kefir, yogurt) or a baking powder acts as a starter.
3. At the final stages, it is allowed to add a small amount of milk, starch to the dough.
4. If starch is present in the recipe, it is better to give preference to corn.
5. Instead of sugar and a sweetener, it is advisable to use seasonings (for example, Italian herbs).
6. The baking time of bread is regulated by the recipe. The product should be lush, bright golden color.
7. Use a toothpick or wooden stick to check if the bread is done. It must remain dry.

Dukan bread recipes + other flour products for the diet

On the Dukan diet, bread is made from healthy and wholesome foods. The taste of baking is no different from flour. Bread can be used with first and second courses, make delicious sandwiches or sandwiches from it. In moderation, the product will not only not harm the figure, but also help to get rid of excess weight.

Protein bran bread

Such bread will be relevant at all stages of the diet. According to the table, you can adjust the amount of bran consumed.

Nutritional value per 100 g

Ingredients:

• 4 tbsp. l. oat bran;
• 2 tbsp. l. wheat bran;
• 125 g fat-free cottage cheese;
• 1 tsp baking powder;
• 1 pinch of salt;
• 2 eggs.

Cooking:

1. Combine salt, baking powder and eggs in a convenient container.
2. Add cottage cheese and mix thoroughly with a fork.
3. Add both types of bran. Stir.
4. Shape the dough into a loaf and place on a baking sheet lined with baking paper. You can also use any baking dish.
5. The roll can be sprinkled with sesame seeds, flax seeds.
6. The bread is baked for 25 minutes in the oven at 180 degrees.
7. Cool the finished dish before eating. To remove excess moisture from the bread, use a waffle towel backing.

Oatmeal with zucchini

Fragrant and hearty cakes can be included in the menu at the last stages - Consolidation and Stabilization. This delicacy contains a minimum of calories and is an excellent snack.

Nutritional value per 100 g

Ingredients:

• 2 tbsp. l. oat bran;
• 1 st. l. starch;
• 1 zucchini;
• 3 g baking powder;
• 1 egg;
• 1 pinch of salt and sweetener.

Cooking:

1. Grind the main ingredient - zucchini. The product can be very finely chopped or grated.
2. Squeeze the juice from the vegetable and add the egg, salt, sugar to it. Stir.
3. Add bran, starch and baking powder to the dough. Stir and leave for 10 minutes.
4. Lubricate the pan with vegetable oil and fry the cakes.
5. The finished dish can be served separately with herbs and salad leaves or with broth, soup.

Thin Lavash according to Dukan

Nutritional value per 100 g

Ingredients:

• 150 g fat-free cottage cheese;
• 200 ml of water;
• 3 eggs;
• a pinch of salt;
• 100 g cornstarch.

Cooking:

1. Mix all the ingredients, the last of which add starch. It must be introduced gradually, stirring the dough.
2. Let the workpiece brew for 10-15 minutes. The texture of the dough should be liquid, similar to pancake.
3. Divide the dough into 4 parts.
4. Pour one portion onto a baking sheet covered with parchment paper.
5. Level the dough with a silicone spatula and place the baking sheet in the oven for 10 minutes. Bake at a temperature of 180-200 degrees.
6. When the pita bread acquires a characteristic golden color, it can be taken out of the oven.
7. Bake all other portions of the dough in the same way.

Video: microwave bran bread

Yeast bread for Attack in a bread machine

When making bread, follow the instructions for your bread machine. Do not forget to monitor the cooking process by periodically pausing the appliance. While kneading the dough, it is recommended to periodically use a silicone spatula to help the technique.

Nutritional value per 100 g

Ingredients:

• 2 eggs;
• 4 tbsp. l. oat bran;
• 2 tbsp. l. wheat bran;
• 12 g dry yeast;
• 0.5 tsp baking powder;
• 50 ml of kefir;
• 60 g low-fat cottage cheese;
• 1 sugar substitute tablet;
• a pinch of salt.

Cooking:

Load the ingredients into the bread maker according to the instructions. In different models, the sequence may be different: from below - liquid components, and from above - dry, or vice versa. The optimal mode for cooking is express. The minimum weight is chosen, the degree of browning is at the discretion. If the bread is cooked before the end of the cycle, turn off the bread maker yourself. You can store finished products in the refrigerator or freezer for several days.

Dukan classic waffles in an electric waffle iron

Nutritional value per 100 g

Ingredients:

• 2 eggs;
• 2 tbsp. l. oat bran;
• 1 st. l. corn starch;
• 80 g fat-free cottage cheese;
• 80 ml skim milk;
• 10 g of sweetener;
• vanilla sugar;
• vegetable oil.

Cooking:

Pour bran milk to swell for 20 minutes. Mix starch, milk, vanilla on the tip of a knife. In a separate bowl, beat eggs, cottage cheese and sugar substitute. Mix all ingredients and beat well again.

The waffle iron for making waffles must be greased with a small amount of vegetable oil. At the Alternation stage, 1 tsp is enough, at the Fixing - 1 tbsp. l.

The dough is poured into the electric waffle iron in portions so that it completely covers the surface. Baking time - 2 minutes on each side. If the device is not equipped with a timer, you will have to keep track of the time yourself. Place the finished biscuits on a cooling rack.

Serve waffles to the table, sprinkled with cinnamon, spices or lemon zest.

Lavash bread in a frying pan

Nutritional value per 100 g

Ingredients:

• 140 g of kefir;
• 2 eggs;
• 2 tbsp. l. oat bran;
• 1 st. l. wheat bran;
• 1 st. l. gluten;
• 2 tbsp. l. soy isolate;
• 1/3 tsp salt;
• 0.5 tsp soda;
• 1 tsp apple cider vinegar.

Cooking:

1. Mix all ingredients. Add the vinegar last, stirring the dough quickly.
2. Grease a frying pan with oil and put the dough on it. Cover with a lid.
3. Bake the cake over low heat.
4. In the half-cooked state, turn the pita bread over. Leave for a few minutes to brown the bread.
5. Cool the finished pita bread on a wire rack.

Unleavened bread in a slow cooker

Nutritional value per 100 g

Ingredients:

• 40 g wheat bran;
• 80 g of oat bran;
• 2 eggs;
• 15 g baking powder;
• 30 g of cottage cheese;
• a pinch of salt;
• sugar substitute to taste.

Cooking:

1. Grind the bran in a blender.
2. Beat the eggs with a fork and add a pinch of salt.
3. Mix baking powder, cottage cheese and sweetener.
4. Combine all ingredients, mix until smooth.
5. Place the dough in the multicooker bowl and bake in the “Baking” mode for half an hour.
6. Cool the finished bread and serve.

"White loaf" by Dukan

Nutritional value per 100 g

Ingredients:

• 10 g of psyllium;
• 200 ml fat-free kefir;
• 1/2 pack of dry yeast;
• 4 eggs;
• 5 st. l. skimmed milk powder;
• 2 tbsp. l. corn starch;
• 0.5 tsp baking powder;
• 4 tbsp. l. wheat gluten;
• 1 sugar substitute tablet;
• 1 tsp sprinkles;
• a pinch of salt.

Cooking:

Video recipe: fish bread without flour

Bran bread sticks

On the Dukan diet, such sticks can be eaten at all stages of weight loss: Attack, Alternation, Stabilization and Consolidation. A daily serving can be prepared in 30 minutes with simple ingredients.

Nutritional value per 100 g

Ingredients:

• 2 tbsp. l. oat bran;
• 1 st. l. wheat bran;
• 4 tbsp. l. skimmed milk powder;
• 5 st. l. soy isolate;
• 2 tsp cottage cheese 0%;
• 1 tsp rosemary;
• 1 pinch of salt, pepper;
• coarse salt.

Cooking:

1. Turn on the oven to 180 degrees. While the dough is cooking, the oven will heat up to the desired temperature.
2. Mix all ingredients listed. Add the isolate last, kneading the dough with your hands.
3. Shape the dough into balls and roll them into thin strips.
4. Put the sticks on parchment, sprinkle with coarse table salt and bake for 25 minutes.
5. When the dish is ready, turn off the oven and leave the sticks in the closed oven to cool. This will make them fragrant and crispy.

Bread according to the recipes of the Dukan diet is unusual, healthy and tasty. It differs from the traditional loaf only in appearance and components. Cooking takes a minimum of time, as housewives often resort to the help of modern kitchen appliances. You can also choose a suitable recipe for yourself and start the path to the figure of your dreams in the near future!

If you adhere to a healthy lifestyle and cannot imagine your existence without dietary nutrition, then you need to be able to cook bread according to Dukan in different ways. The recipe has several variations. You can learn about them in this review with instructions.

What is Dukan bread?

Dukan's description of bread

On a carbohydrate-free diet according to the Dukan method, many have managed to lose weight. Talented people manage to cook in such a way that the diet becomes boring and rich. The idea of ​​eating bran protein bread without adding flour is liked by all adherents of a healthy lifestyle. A special cereal product meets the requirements of Pierre Dukan's nutritional system. The product is definitely healthy and pleasant to the taste. Bread is often based on bran, which makes up for the deficiency of B vitamins in the body and provides us with valuable fiber. Judging by the reviews, the product helps to improve the condition of nails and skin, improve hair. It is advisable to store protein bread for a short time, put it in the refrigerator.

The benefits of bran for the body

Not all bread is good for health. Dukan bread is definitely useful, as it includes coarse flour or bran, fermented milk products. Oat bran is valuable because it contains about 20% vegetable protein. The product also supplies the body with a whole range of minerals, fiber, antioxidants and vitamins. With the help of bran, we cleanse the intestines of harmful substances, we can lose weight more effectively and feel good. The product enhances immune defense, reduces the activity of free radicals, improves the functioning of the pancreas, kidneys and liver.

Wheat bran is no less useful, it contains 15% fiber and 40% protein, a lot of minerals and vitamins. Wheat bran improves metabolism and normalizes hormonal levels, strengthens the immune system, improves intestinal activity, accelerates regeneration processes, rejuvenates skin and hair, and improves eyesight.

The essence of the Dukan nutrition system

The great nutritionist Pierre Ducane, having extensive knowledge of the effects of food on the body and proper effective weight loss, developed a special diet. The menu was compiled based on research. The famous diet is based on the correct replenishment of vitamins, trace elements and other nutrients. A balanced diet helps in a few months to remove extra pounds and gain a lighter and more attractive appearance. The main point of a well-thought-out nutrition system is to reduce weight, and the result is securely fixed forever. The diet is divided into 4 stages. The initial stage is called Attack and is the most strict - a high-protein diet is recommended. There are also phases Cruise, Consolidation and final Stabilization.

Dukan's most popular bread recipe

Components:

• oat bran - 4 tbsp. l.;
• wheat bran - 2 tbsp. l;
• eggs - 2 pcs.;
• sweetener - 1 tablet;
• fat-free kefir up to 1% - 50 ml;
• spices - your favorite spices;
• salt - to your taste;
• soft cottage cheese with zero fat content - 60 g;
• baking powder - 0.5 tsp;
• dry yeast - 11 g, this is a whole package.

In 100 g - 157.3 kcal. You can make flour from bran or use them in their classic form. All products are mixed and kept for 40 minutes in a warm place. Yeast is activated. Pour the batter into a silicone container. If you take a square shape for pies, you get a convenient bread for making sandwiches. You can also divide the dough into pieces and make small rolls. Set the temperature in the oven to exactly 200 degrees. Baking time - 20 minutes. Then reduce the heat to 160 degrees, continuing to bake for another 10 minutes. An ordinary toothpick inserted into pastries will show the readiness of the bread. Pair this light bread with fish, meatballs, turkey and chicken.

Dukan bread with gluten

Components:

• oat bran - 50 g;
• water - 150 g;
• salt - 0.5 tsp;
• gluten - 60 g;
• sugar substitute - to your taste;
• wheat bran - 20 g;
• egg - 1 pc.;
• corn starch - 10 g;
• yeast - 15 g fresh or 2 tsp. dry.

Classic oat bran or ground into flour is suitable for baking bread. It is good to take the usual bran and flour in half. As a sweetener, take any preferred product. For example, Fitparad. Starch is interchangeable with Psyllium. You can cook the dough with a bread machine. To do this, dissolve the yeast by putting it in warm water. If dry yeast is used, then it is mixed with other dry products. Place all ingredients in a bowl. The kneading is best obtained according to the pizza program. Next, you need to fashion a roll or divide the whole mass into rolls. Stand the dough for half an hour in a warm environment and put in the oven. The finished product is enough for 2 days for one person, the pieces can be stored in the freezer.

You can also knead with a mixer with a hook attachment. Kneading by hand will be difficult, which is why people resort to the help of technology. So, we dissolve the yeast in warm water, if they are dry, then we combine them with bulk products. Put in all dry ingredients. Add yeast water and egg. Stir food at low speed. For yeast fermentation, stand the dough for 30 minutes in a warm environment. Next, you need to knead the dough to a considerable density. The dough should rise, half an hour under the lid is enough for this. It is necessary to give the kolobok a convenient shape. When the volume has doubled, start baking. Set the temperature to 180 degrees. After 30 minutes, homemade bread is overgrown with a beautiful crust.

bran bread recipe

Components:

• oat bran - 7 tbsp. l.;
• fat-free cottage cheese - 250 g;
• wheat bran - 7 tbsp. l.;
• vegetable oil - 1 tsp;
• salt ⅔ tsp;
• soda - 0.5 tsp;
• eggs - 3 pcs.;
• vinegar - 0.5 tbsp. l.

Mix raw eggs and natural fat-free cottage cheese, add bran, then salt. Mix all. After extinguishing the soda with vinegar, pour the mixture into the dough. Then lay a layer of foil in the mold, grease the mold with vegetable oil and sprinkle with wheat bran. Wet your hands and make a loaf of any shape from bran dough. Preheat the oven for at least 20 minutes so that the temperature reaches 180 to 200 degrees. The optimal cooking time is 45 minutes. If everything is done correctly, then the bread will increase and will be one and a half volumes. After stopping the heat, stand your pastries for only 20 minutes inside the cooling oven.

Dukan bread without yeast

Components:

• wheat bran - 4 tbsp. l.;
• oat bran - 4 tbsp. l.;
• eggs - 2 pcs.;
• fat-free kefir - 4 tbsp. l.;
• fat-free cottage cheese - 4 tbsp. l.;
• soda - 1 tsp;
• salt - to your taste.

Prepare the dough from these products, stand it for about an hour to increase the bran in volume. Place the prepared dough in a bread pan. It can be any container made of metal or silicone. Silicone molds are best. If the material is different, then you will have to lay paper intended for home baking. With paper, you can easily remove the finished loaf. Let the dough rest for about a quarter of an hour. We heat the oven to 200-220 degrees. The first stage of baking is 10-15 minutes at 200-220 degrees, the second is 20 minutes with heating at 180 degrees. It is customary to check bread by sticking a wooden stick. The indicator of readiness is a dry toothpick. After cooling, the bread can be consumed.

dukan bread in the microwave

Components:

• oat bran - 2 tbsp. l.;
• wheat bran - 1 tbsp. l.;
• egg - 1 pc.;
• cottage cheese - 1 tbsp. l.;
• baking powder - 0.5 pack.

Make flour from natural bran using a blender, then mix all the products and beat to make a mass without lumps. Put the dough into a kitchen mold. The cooking time at 750 W is 4 minutes. You should not immediately start a meal - after cooling, the bread can be cut and eaten.

Dukan bread in the oven

Components:

• wheat bran - 2 tbsp. l.;
• oat bran - 4 tbsp. l.;
• kefir - 7 tbsp. l.;
• egg - 1 pc.;
• soda - 0.5 tsp
• sesame seeds - 0.5 tsp;
• flaxseeds - 0.5 tsp;
• chopped greens;
• ground pepper.

Mix bran flour with any herbs, salt, pour in a raw egg, sprinkle with pepper. Dissolve soda in fermented milk kefir, add all this to the base. The dough should stand for a while, then you can move it into a mold and sprinkle seeds on top. At an oven temperature of about 180 degrees, we expect homemade bread to bake. You only have to wait 20 minutes.

Dukan bread in a slow cooker

Components:

• oat bran - 75 g;
• wheat bran - 30 g;
• fat-free kefir - 20 g;
• eggs - 2 pcs.;
• baking powder - 10 g.

Instead of kefir, you can put soft cottage cheese. Beat eggs with salt, add kefir (can be replaced with cottage cheese), put baking powder, add bran flour. You will need several molds made of silicone, they need to be filled with dough, leaving a little space on top. Place the containers in the bowl and set the cooking time to 20 minutes. Having tried diet bread, you can feel how much the multicooker makes life easier.

Oatmeal pizza bread

Components:

• oat bran - 2 tbsp. l.;
• wheat bran - 1 tbsp. l.;
• egg - 1 pc.;
• fat-free kefir - 2 tbsp. l.;
• salt - a small amount;
• tuna in its own juice - 1 can of canned food;
• red onion - 1 pc.;
• fat-free processed cheese - 2 pieces;
• ketchup - 1 tsp

At certain stages of the Dukan diet, this delicious pizza is acceptable. To make biscuits, beat eggs thoroughly with salt using a mixer. Add floured bran. Pour in kefir and whisk again. The bran should swell, so you have to wait a bit. Preheat the oven, put a layer of parchment in the mold. Pour the dough into a container, cook in the oven, checking readiness.

In the meantime, cut onion rings, cut cheese and tuna. Put ketchup on the biscuit, put tuna, onion, sprinkle cheese on top. Place the dish in the oven and stop heating when the cheese is melted.

Bread with cottage cheese

Components:

• oat bran - 4 tbsp. l.;
• wheat bran - 2 tbsp. l.;
• baking powder - 1 tsp;
• eggs - 2 pcs.;
• fat-free cottage cheese - 125 g.

Mix eggs with a small amount of salt, also do not forget to add baking powder. Next comes pre-mashed cottage cheese. Then put the bran and mix everything thoroughly. Blind buns of any shape and put them on parchment. Sprinkle with sesame seeds. Heat the oven to 180 or 200 degrees. Baking time - 25 minutes. After cooking, the pastry should cool and dry.

Bread without bran

Components:

• soft cottage cheese - 40 g;
• corn starch - 35 g;
• dry milk - 35 g;
• baking powder - 5 g;
• egg - 1 pc.;
• salt - a small amount.

First, mix the cottage cheese with a raw egg, then add other products. After kneading, stand the mixture for 20 minutes. Form neat cakes of any shape. Preheat the oven to medium temperature, i.e. 180 degrees. Temperature - a maximum of 200 degrees. Bake the bread product until cooked, you can use it with the filling.

Bread for weight loss

Components:

• wheat bran - 4 tbsp. l.;
• oat bran - 4 tbsp. l.;
• fat-free sourdough - 200 ml;
• soy protein - 50 g;
• dry yeast - 15 g;
• gluten - 6 tbsp. l.;
• egg - 1 pc or a little melange - egg powder;
• sugar substitute - a couple of tablets.

Make the dough from the indicated products so that it is not very hard. Slight sticking to the hands is acceptable. To form loaves without sticking, you need to sprinkle protein on your hands, and you can also pour it into a baking dish. Preheat the oven, bake the loaf for about 20 minutes. Set slow heating, about 150-160 degrees and continue cooking from 40 minutes to an hour. If the products are voluminous, then it will take a maximum of time, if small, then a minimum. To make sure the bread is ready, it must be pierced with a wooden stick. The finished product should be golden. Bread can be eaten with cucumber, Dukan mayonnaise and chicken breast.

Oatmeal

Components:

• oat bran - 1.5 tbsp. l.;
• fat-free yogurt - 1.5 tbsp. l.;
• egg white - from 1 raw egg.

Make dough from 3 products, mix. We bake in a pan using the technology of pancakes.

It's good that there are alternative bread recipes like the ones we've described. All recipes are very satisfying and definitely not fattening, with moderate use.

Fragrant bread according to Dukan. A large loaf of soft fluffy bread for one day, which can be cooked even on Attack! Ideal for sandwiches and sandwiches. Be sure to try!

Ingredients

2 tbsp oat bran

ground into flour

1.5 tbsp wheat bran

ground into flour

1 tsp flax seed

on Attack we do not add flax seeds

3 tbsp protein isolate

1 tbsp soft curd

100 ml. fat-free kefir

1 pack dry yeast

1.5 tsp baking powder

salt, spices

Nutritional value per 100 gr:

120 kcal

16.9 Proteins

4.7 Fats

2.7 Carbohydrates

Cooking

cooking it bread according to Dukan not troublesome at all.

To begin with, dilute the yeast in kefir. Add 1 tablet of sucrose or a few drops of liquid sucrose. Add bran, baking powder and isolate to this mixture. Salt to taste, add seasonings and herbs if desired. Mix well - it turns out a dry crumb.

Add eggs and cottage cheese to the dough. Knead until smooth.

Leave the dough in a warm place for 30-40 minutes. It should rise a little.

Put the dough into a bread pan (or any other suitable one), sprinkle evenly with flax seeds on top.

When choosing a shape, you need to take into account that the bread will still rise in the oven

We send it to the oven for 30-40 minutes at 180-200 C (baking time depends on your shape). The bread should be completely baked, readiness is checked with a wooden stick or skewer. The bread should turn out fluffy and soft, no wet middle should remain!

This bread is very fragrant, you can diversify the taste by adding different seasonings. (for example, here I used turmeric, so the bread turned out such a yellowish color)

Try this wonderful Dukan bread! Big loaf for 1 day!

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Bread is an essential product in the daily diet of most people, however, during weight loss, any flour products are banned. A full-fledged and harmless alternative will be Dukan bread, which is a dietary bread with bran. Its use will not harm the figure at any stage of the weight loss system - "Attack", "Cruise" and others. A wide range of recipes and cooking methods allows you to diversify the diet and eliminates the feeling of satiety.

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General view

According to the unique Dukan method, based on long-term research in the field of weight loss, nutrition during the diet should be complete, but balanced. Following such a system, you can lose quite a decent amount of weight in a short period of time with the subsequent preservation of a positive result. At the same time, the body does not lack vitamins, trace elements and other vital substances.

The diet is divided into 4 consecutive stages:

• "Attack" - only food rich in protein is allowed.
• "Cruise" ("Alternation") - add fiber and carbohydrates.
• "Consolidation" and "Stabilization" - imply the consolidation of the effect obtained with the inclusion of one protein day per week.

Despite the fact that the first stage is the most stringent and allows only protein foods, bran bread is allowed. It is prepared according to a special recipe. At the next steps, you can eat similar pastries with various additives: herbs, cottage cheese, spices.

Dukan baking contains bran, which serve as fiber suppliers. Due to the exclusion of wheat flour and oil, the calorie content of the product is significantly reduced, while the nutritional value remains high. Such bread quickly saturates and keeps this feeling for a long time.

Natural bran is a large particle with a pleasant wheat aroma and color. Their regular use benefits the digestive system, lowers blood cholesterol levels. It is recommended to bake such bread on your own, at home, so as not to run into a fake.

Cooking methods

There are many recipes for healthy baking that do not require special culinary skills and waste of time. Their main similarity is that the main ingredient is oat bran. From spices it is permissible to use:

• salt;
• sesame;
• turmeric;
• flax-seed.

In the yeast version, dry yeast is used, and a sweetener can be added instead of granulated sugar.

It is forbidden to use glucose, sorbitol and fructose as a sweetener. Synthetic analogues are also not welcome, as they are harmful to health. Preference is given to natural products, such as stevia. This honey herb is low in calories and does not affect blood glucose levels.

Splendor baking gives soda slaked in vinegar or lemon juice. Of the complementary components, it is allowed to introduce natural yogurt and kefir. In the final stages of the diet, it is not forbidden to add starch and cornmeal. If you add a little coriander to the composition and sprinkle the surface with it, the bread becomes similar to Borodino.

Classic variant

Such bread is baked in the oven in the standard way. Optionally, you can add dried or fresh parsley, dill, cilantro.

Cinnamon adds sweetness to the product. The spicy taste is created by the inclusion of red, black or pink ground pepper. Saturated color is acquired due to turmeric.

For baking you will need:

• 100 ml fat-free kefir;
• 40–50 g oat bran;
• 1 sachet of baking powder;
• 30–35 g wheat bran;
• one chicken egg;
• 20 g of cottage cheese;
• 10-15 g of fresh herbs;
• 3 g of salt and soda;
• 2 g pepper;
• 3 g of flax seeds.

It takes 30 minutes to prepare. Calorie content per 100 g of product - 129 kcal.

The sequence of further actions:

1. 1. Bran of two types is mixed and ground into flour.
2. 2. Add dry spices, herbs and an egg.
3. 3. Quench soda in kefir and pour into the total mass.
4. 4. The curd mass is also put there.
5. 5. Knead the dough and wait about 15 minutes, then transfer it to the mold. Sprinkle flaxseeds on top.

Put in the oven, heated to 180-190 ° C, bake for 20-25 minutes.

in the microwave

The calorie content of the dish is 123 kcal per 100 g. Cooking in the microwave takes a little time, and the result will delight you with an airy crumb.

Bread toast can be consumed with low-fat ham during the "Attack" stage, and on the "Cruise" - with fresh lettuce and pickles. The optimal single serving is no more than 100 g.

Ingredient composition:

• oat bran - 40–45 g;
• wheat bran - 25 g;
• baking powder - 2 g;
• chicken egg - 1 pc.;
• low-fat cottage cheese - 30 g.

Cooking method:

1. 1. A mixture of bran is ground in a blender or coffee grinder.
2. 2. Beat the egg with a fork until smooth.
3. 3. Combine all components, mix.
4. 4. Pour into a microwave mold.
5. 5. Set the power to 700–750 W, bake for 4 minutes.

After cooling, cut into portions and serve.

In a slow cooker

Such pastries contain no more than 120 kcal per 100 gram serving. The bread from the multicooker turns out to be a little sticky, so it is recommended to dry it before use. Kefir in the composition gives the crumb a porous structure. To improve the taste, it is not forbidden to add fresh parsley and dill, various seasonings.

Ingredients:

• 20–25 g oat bran;
• 1/2 sachet of loosening powder;
• 1 tsp salt;
• 2 eggs;
• 150–170 ml of low-fat kefir.

Step-by-step instruction:

1. 1. Bran is crushed to a state of flour.
2. 2. Add the baking powder.
3. 3. Beat the eggs until smooth, add some salt and mix with the fermented milk product.
4. 4. Both masses are combined and a homogeneous plastic dough is kneaded.
5. 5. Spread in a multicooker bowl, previously greased with olive oil. You can use a silicone mold that is suitable in diameter.
6. 6. Set the mode "Baking" or "Multipovar".

In both cases, the product is baked for 25 minutes at a temperature of 180 °C.

In a bread maker

It takes 2 hours to prepare. Calorie content - 123–125 kcal per 100 g. Unlike the previous recipe, it will take more time to bake in a bread machine. The ingredients are almost identical. Instead of sugar, it is allowed to include a sweetener. Of the spices, turmeric, coriander, nutmeg are suitable.

It is necessary to prepare the following set of products:

• bran - 20–30 g;
• baking powder and dry yeast - 1 pack each;
• salt - 1 teaspoon;
• chicken egg - 2 pcs.;
• milk - 160 ml;
• sugar substitute - 2-3 g.

How to cook step by step:

1. 1. First, spread the yeast, powdered sweetener, ground bran flour and salt into the tray.
2. 2. Then pour the pre-beaten milk and eggs.
3. 3. Turn on the "Knead" mode.
4. 4. After obtaining a homogeneous mixture, set the "Baking" mode.

Bake bread for 2 hours.

Bran buns

Such mouth-watering buns are allowed to be eaten even at the initial stage of the diet - "Attack". For six pieces you will need the following composition:

• bran - 4 tablespoons;
• eggs - 1–2 pcs.;
• baking powder - at the tip of a knife;
• milk powder (5%) - 2–3 tbsp. l. ;
• stevia - 2 tablets.

Sequencing:

1. 1. All dry ingredients are poured into a separate bowl.
2. 2. Add the resulting egg mixture and mix thoroughly.
3. 3. Distribute into silicone cells, which are usually used for baking muffins.
4. 4. The oven is first heated to 180 °C. Place blanks for 15-20 minutes. Readiness is checked by the resulting golden crust. For reliability, rolls are pierced with a wooden skewer or match. If it is dry, then it is time to take out the pastries.

If you make this bread in the form of flat cakes, then you can use them as the basis for sandwiches.

It is allowed to eat no more than 2-3 pieces per day.

Khlebtsy

The recipe for Dukan bread in a pan is suitable for sandwich lovers. You will need:

• 3 art. l. oat bran;
• 2-2.5 st. l. natural yogurt without additives;
• 1 whole egg or 2 yolks.

Sequence of steps:

1. 1. Eggs are thoroughly beaten with a blender until foam is formed.
2. 2. Add the rest of the ingredients.
3. 3. The pan is heated. It is advisable to use a pan with a non-stick bottom so that you do not have to add oil.
4. 4. Spread batter with a spoon, like pancakes. Fry on both sides.

Usually eaten in its original form or in combination with salmon, soft cheeses, low-fat ham.

Bread for the "Attack" phase

From the presented list of products, a loaf is obtained, designed for 20 people. Calorie content is 120–123 kcal per 100 g. This recipe is quite complex, but balanced, as it is designed for the maximum possible result in order to get rid of extra pounds. It is this kind of bread that you can safely eat on the "Attack". When adding flax seeds, you get a product that is acceptable at other stages of the diet.

Ingredients:

• oat and wheat bran - 40 and 30 g respectively;
• protein isolate - 55–60 g;
• eggs - 2-3 pcs.;
• soft curd mass - 20–25 g;
• fresh kefir - 100 ml;
• powdered yeast - 10 g;
• baking powder - 1 sachet;
• table salt - 3 g;
• sweetener - 1 tablet.

Baking method:

1. 1. Yeast is bred in kefir, waiting for the reaction to begin. Add sugar substitute and bran.
2. 2. The rest of the dry ingredients, including the isolate, are combined. Then contribute to the previously obtained liquid yeast mass.
3. 3. Cottage cheese and eggs are also mixed there. Leave warm for 30-35 minutes.
4. 4. When the dough has risen, form a ball and place it in the prepared heat-resistant form. It is recommended to wait another 30 minutes for a second rise to occur.

Bake at a temperature of 190–200 ° C for 30–35 minutes.

Diet bread according to Dukan is a satisfying and healthy product. Such an alternative can be used not only by people who lose weight using this method, but also by everyone who adheres to a healthy lifestyle.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...