SOR Pantry Items

dukan diet recipe

I wanted to share some of the items that I ALWAYS have in my pantry and refrigerator.  It makes throwing together a meal, so much easier.  Tom always comes into the kitchen and says, “There’s no food in here!” and twenty minutes later he’s sitting down to a delicious meal.  It’s because he’s not looking!


light mayonnaise (LF) or Vegenaise (VGN), olive oil and olive oil cooking spray

whole grains (WG): barley, beans, couscous, quinoa, dried beans, split peas, brown rice, whole grain pasta or brown rice pasta and lentils

chicken or vegetable broth (VGN) and bouillon cubes (I love the Better than Bouillon brand in the jar)

onions, garlic, and sweet potatoes

canned beans, tuna, artichokes and olives

canned Italian plum tomatoes and sun-dried tomatoes

honey, brown rice syrup, maple syrup and maple syrup crystals

balsamic, umeboshi and wine vinegars

Boboli whole wheat pizza crust and pizza sauce

Italian breadcrumbs, oat bran, wheat bran, flax seed meal and almond meal

dried herbs: unrefined sea salt, basil, parsley, oregano, and red pepper flakes


light cream cheese and light sour cream or vegan versions of both

light shredded cheese, mozzarella, parmesan and goat cheeses or vegan versions

non-fat milk, half-and-half and almond milk (VGN)

eggs or egg substitute

salad greens

vegetables: bell peppers, mushrooms, zucchini, jalapeno, scallions, asparagus, broccoli, and cauliflower (really, any that you love!)


vegetables: corn, broccoli, cauliflower, spinach, and peas

turkey Italian sausage, ground meat, ground soy crumbles (VGN) (V)

turkey or regular bacon or seitan (VGN) (V)

SOR and Abbreviations

dukan diet recipe specialorderrecipes

So, I wanted to make sure everyone was clear on how to read my recipes.  I’m going to start posting recipes with abbreviations so it helps people understand their choices.

(VGN)–vegan.  This means that if you choose to use these ingredients you are choosing a method that will not use any animal products.  Just a whole plant food based recipe.

(V)–vegetarian.  This, to me, refers to a recipe that does not contain meat (including poultry and fish) but may contain egg or dairy.

(WG)–whole grain.  This will refer to rice, pasta and bread that does not contain refined white flour.  That the grain around the wheat or rice has been left intact.

(NS)–natural sweetener.  This will refer to products that do not contain processed white sugar.  Natural sweeteners like maple syrup and brown rice syrup.

This list will likely grow, I just wanted to explain some of the initial ones I’ll be referring to.

Happy cooking, Janice

Celebration Of The Lemon

Dukan Dieti Recipe "Celebration" Of The Lemon

“Celebration” Of The Lemon

So, last weekend I was entertaining in Palm Springs and the lemons and roses are a plenty. I wanted to make a meal that really highlighted the lemon. While it’s not all Dukan-friendly, they are incredibly conscious of freshness and healthy choices-suitable for a Dukan Diet recipe for the later phases. I hope that all that are advanced in the diet and can either have a Celebration meal or are in the Stabilization phase can enjoy these recipes. I’ll explain as I go along how each one could be made differently, and how I made healthy decisions that affected the bottom calorie line. Without further ado, here is the…

Dukan Diet Recipe "Celebration" Of The Lemon

“Celebration” Of The Lemon


Dukan Diet Recipe Insalata Tricolore

Insalata Tricolore


4 cups mixed greens (arugula, raddichio and endive)
1 oz shaved Parmesan cheese
lemon vinaigrette


2 T shallot, finely chopped
2 T red wine vinegar
2 T lemon juice and 1 t lemon zest
1/4 cup olive oil

Let shallot, vinegar, lemon juice and zest sit in a small bowl for 15 minutes. Slowly whisk in olive oil and season with salt and pepper. Toss salad with vinaigrette and top with a bit more shaved Parmesan.

Dukan diet Recipe Grapefruit, Lemon, Cucumber Gin Fizz

Grapefruit, Lemon, Cucumber Gin Fizz

This drink is just as delicious without the alcohol in it as it is with it. Make two batches so you can please all your guests!


2 cups gin (or vodka)
1 large English cucumber, thinly sliced, reserving some of the slices for serving
3 cups freshly squeezed grapefruit juice
1/2 cup freshly squeezed lemon juice
1 cup sparkling water

In a bowl, add the gin and cucumber. With a citrus reamer, smash the cucumber and let sit in the refrigerator for at least 1 hour and up to overnight. In a large pitcher add the rest of the ingredients and the gin. Serve with cucumber slices and don’t forget to eat the cucumber that have had such a lovely time bathing in the gin!!

Dukan Diet Recipe Lemon Cream Spaghetti

Lemon Cream Spaghetti

Fat free half and half replaces all the calories from the heavy cream that is normally used. Whole grain pasta is my go-to pasta ALWAYS. I never used white pasta or rice for any of my dishes. This one is loaded with protein and whole grains and doesn’t have that whole wheat grainy texture. The lemon is very apparant in this dish and is just fabulous!!


1 lb whole grain spaghetti (I like Barilla in the yellow box)
1/4 cup olive oil
1 medium shallot, minced
1/4 cup fat free half and half (heavy cream is being replaced here)
1/4 cup fresh lemon juice and 2 t finely zest
1 oz Parmesan cheese, shredded plus more for serving
2 T shredded fresh basil leaves

Bring 4 quarts water to boil in large Dutch oven over high heat. Salt the water well and add the pasta. Cook until it is al dente, according to the package. Reserve 1¾ cups cooking water, drain pasta into colander, and set aside.

Heat 1 tablespoon oil in empty Dutch oven over medium heat and add shallot and ½ teaspoon salt. Cook for two minutes. Whisk 1 1/2 cups of reserved pasta cooking water and cream into pot; bring to simmer and cook for 2 more minutes. Remove pot from heat, return pasta, and stir until coated. Stir in remaining 3 tablespoons oil, lemon zest, lemon juice, cheese, and 1/2 teaspoon pepper.

Cover and let pasta stand 2 minutes, tossing frequently and adjusting consistency with remaining 1/4 cup reserved pasta water if necessary. Stir in basil and top with additional Parmesan.

 Dukan Diet Recipe Berries and Cake with Lemon Cream

Berries and Cake with Lemon Cream

Serving angel food cake, which is virtually fat free (remember that sugar turns to fat and there is plenty of sugar in angel food cake) eliminates a lot of the calories that you find in regular cakes. There are no egg yolks which helps in that calorie count. Berries are naturally sweet so you don’t need to do anything to them. Using some frozen berries creates a bit of sauce that will moisten the cake a bit. I really limit the sugar you add to the cream because it really doesn’t need it when it’s fresh cream. The yogurt is a nice fresh taste on the top of all of it.


4 cups mixed berries (strawberries, raspberries and blueberries)
2 cups whipping cream
2 T sugar or 1 t sugar substitute2 T lemon zest, separated
1/2 cup fat free plain Greek yogurt
1/2 loaf prepared angel food cake, torn into bite-sized pieces

Whip cream with 1 tablespoon of the lemon zest and the sugar. Mix the remaining zest into the yogurt. Layer 4 glasses with cake, berries and cream, repeating once and topping with a bit of yogurt.


Dukan Diet Recipe "Celebration" of the Lemon

“Celebration” of the Lemon



Brunch In The Desert

Dukan Diet Recipe Rancho Mirage March 2014

Rancho Mirage March 2014

Ok, every once in a while I cook for friends and The Dukan Diet goes out the window. And if I’m going to eat alongside them, I make sure the food is delicious. So, because I made such a lovely meal, I thought I’d share it with you anyway. These recipes were all from Martha Stewart’s Living magazine, April issue. And every one of them was a complete success–definite crowd pleasers they were. I hope that one day when we’re all in Consolidation and Stabilization you can enjoy these recipes too! Dukan Diet recipes, maybe not. Delicious ones, for sure. I’m heading out there again this weekend and I’ll be eating a bit more in line with the diet this time…Enjoy your weekend everyone!

Grapefruit Gin Fizz

Cucumber Grapefruit Gin Fizz

Well, because I have a house in the desert, I’m surrounded by fresh citrus fruit, year round. It’s awesome really. There really isn’t anything like going to a tree, picking the unbelievably beautiful-scented fruit and bringing it home to squeeze the most gorgeous colored juice imaginable. There really isn’t. Look at that color!! And then sitting down and looking out from my patio and seeing this gorgeous lake, in the desert! I’m one lucky girl.


2 Persian cucumbers, sliced thinly plus extra slices for serving
12 oz gin
grapefruit juice
sparkling water

In a small container pour the gin and place the cucumber slices. with a wooden spoon, smash the cucumber. Refrigerate for 12 hours. Pour 2 oz of gin into a tall glass with ice. Fill the glass with half juice and half water. Serve with cucumber slices and grapefruit sections.

Ham and Gruyere Stuffed French Toast

Ham and Gruyere Stuffed French Toast

I’ll be making this dish as a staple for when I have visitors out in the desert. I wouldn’t eat mine with the maple syrup until I talked everyone else into trying it. I ate half without and then tried it with it. I LOVED it with the syrup! And I’m not a syrup-all-over-the-plate kinda girl!


1 loaf french bread, cut into 8 2-inch pieces
8 pieces of ham and more for top
8 oz Gruyere cheese, sliced
8 eggs
2/3 cup milk
salt and pepper
real maple syrup

Butter a 9 by 13 inch baking dish. Make a deep slit into each piece of bread, creating a pocket. Stuff each with ham and cheese, reserving a piece of cheese for the top of each. Cut extra ham into ribbons to place on top of each piece, as well.

Mix together the eggs and milk and season with salt and pepper. Pour eggs into dish, press each pieces of bread into the egg mixture and let set 15 minutes. Flip each piece of bread and let set another 15 minutes. Top each piece of bread with the extra cheese and ham.

Bake dish at 350 for 20 minutes. Broil for a few minutes when set until nice and brown. Serve with maple syrup.

Dukan Diet recipe Greens with Balsamic Vinaigrette

Greens with Balsamic Vinaigrette


I used a mixture of greens and sugar plum tomatoes. I also sliced a few hard-boiled eggs and added them after I tossed the salad with my vinaigrette.

dukan diet recipe Coconut Cake

Coconut Cake


1 stick unsalted butter, softened1 1/2 cups flour
1/2 t baking powder
1/4 t baking soda
3/4 t coarse salt
1/2 cup cream of coconut (I found it at Trader Joes)
1 t vanilla
1/4 cup coconut oil
1 cup sugar
3 eggs


2 egg whites
1/8 t coarse salt
1 14 oz can sweetened condensed milk
2 t vanilla
3 cups sweetened coconut, shredded
bittersweet chocolate, for melting and drizzling on top

Butter and flour a 10-inch springform or round pan. Whisk flour, baking powder and soda, and salt. In another bowl, mix cream of coconut and vanilla. Beat butter and coconut oil on medium-high until smooth. Slowly add the sugar and beat about 4 minutes. Add eggs one at time, scraping the sides. On low, add flour in 3 batches and cream of coconut in two. Beat until combined.

Topping: Whisk egg whites and salt until thick, about a minute. Stir in milk and vanilla, fold in coconut.

Spread batter in pan, smoothing it out. Drop topping over the top, smoothing carefully. Baked on a rimmed baking sheet, about an hour to 70 minutes, until toothpick comes out with a few moist crumbs on it. Let cool, remove from pan and cut into wedges. Melt the chocolate in the microwave and drizzle over cake with the back of a spoon.




I served fat free Greek yogurt in small glass dishes and offered dried fruit, homemade granola and coconut, to tie in with the coconut cake.


1 1/4 cup old fashioned oats
1/8 cup flax meal
1/8 cup oat bran
1 t cinnamon
1/4 juice (apple works, I used pomegranate)
2 T maple syrup
2 T honey
1/4 cup dried fruit (I used sour Montmorency cherries)

Mix all ingredients but the fruit, together in a large bowl. Place on a cookie sheet lined with parchment paper. Bake at 350 for 15 minutes, remove from oven and break up any large pieces. Add the dried fruit and bake another 8 minutes or until nice and brown. Cool and keep in a large airtight container.