Diet pancakes from oat bran. Delicious bran pancake recipes for those who care about health. Fritters on kefir

How to enjoy your favorite delicacy since childhood, but at the same time not sacrifice your figure - it's very simple! Today we will tell you how to make pancakes with bran so that they turn out not only not dangerous for the waist and hips, but also unusually tasty - and the guests will be delighted! We have selected some of the most common and proven recipes, one of which is suitable even for the Dukan diet - let's try to cook?

Bran pancakes: preparing the ingredients

But before you start baking pancakes according to any of the above recipes, first let's remember how best to prepare the bran.

• If they are large enough, be sure to let the dough brew for at least 20 minutes so that the particles swell and become softer during baking.
• We also do with oatmeal if we make it ourselves from flakes.
• The dough, which contains small bran, can be used immediately, and to speed up the cooking process, raw materials of any grinding can be additionally ground in a coffee grinder.
• People who have digestive problems and anyone who wants bran pancakes to look like the usual ones should definitely add wheat or rye flour to the dough.
• Lowering the total calorie content of baking will be possible with the help of a sweetener, the absence of egg yolks and skim milk.

Now you can start cooking! To begin with, we will make pastries that are not too different in composition from classic pancakes in milk.

Milk bran pancakes

Ingredients

• Small bran - 1 tbsp. + -
• - 1.5 tbsp. + -
• Rye flour - 2.5 tbsp. + -
• - 1 PC. + -
• - 150 ml + -
• - 100 ml + -
• - taste + -
• - pinch + -
• Vanillin - on the tip of a knife + -
• Baking powder - 1 tsp + -

Making pancakes from bran with your own hands

1. Whip the warmed milk with the egg, sugar and salt.
2. Pour bran, baking powder, vanillin and both types of flour, mix the thick dough.
3. Pour in warm water in such an amount that the dough turns out like liquid sour cream.
4. Immediately bake pancakes in a non-stick frying pan, and then grease or leave as desired.

Serve with fresh berries and fruits.

If there is no milk at hand, you can use kefir - with it pancakes will be no worse than dairy pancakes.

1. We combine 200 ml of kefir with 3 egg whites, beat until smooth, then gradually introduce 120 g of fat-free soft cottage cheese and mix so that there are no lumps.
2. We take 70 g of oat or wheat bran and pour it into the dough.
3. Add vanillin, 1-2 tsp. honey, a pinch of salt and ½ tsp. baking powder. Mix with a mixer until smooth and bake as usual.
4. Since the dough contains cottage cheese, it is better to use a pan with a non-stick coating.

Serve ready-made pancakes on kefir with bran with honey or maple syrup.

Well, for those who want to try baking with milk, but without flour, the dish according to the following recipe will be to your liking.

Baking according to this recipe is suitable even for those who are currently on a diet.

How to cook Dukan pancakes with bran

• In 250 ml of fat-free kefir we send 2 tbsp. oatmeal and 1 tbsp. wheat bran. Stir and leave for an hour to swell - this will make the pancakes more tender.
• Over time, add 3 chicken proteins, 2 tbsp. cornstarch and beat well. If necessary, add a little water - about 80 - 100 ml.
• To make the dough more airy and elastic, be sure to add soda (1/3 tsp) or baking powder (1 tsp) to the composition.
• Add cinnamon and vanilla for flavor if desired.
• We bake pancakes, as usual - with or without oil.

Now you know how easy and simple bran pancakes are to prepare, and you can easily make them. As you can see, eating without harm to the figure is easy! It is enough just to use any of our recipes to keep the waist thin and graceful.

Pancakes - a traditional dish Russian cuisine. There are a huge number of cooking options, every family has a signature recipe. Meat or vegetable filling turns the pancake into hearty meal, cottage cheese or jam - for dessert, you can even make a cake from them!

What if being overweight or having diabetes makes you go on a diet? In most healthy eating systems, it is sweet and starchy foods that are banned. Refined sugar and wheat flour are high in calories but poor in composition. They do not contain nutrients and vitamins.

To help people who decide to fight extra pounds, comes the nutrition system of Dr. Dukan. She uses instead traditional recipes similar, only from acceptable and useful products.

The classic recipe for an attack

The attack is called the first 4-5 days of nutrition according to Dukan. During this period, there is a complete rejection of carbohydrates, the diet includes only protein foods: lean meat, dairy products, eggs.

The role of flour in the recipe is performed by oat bran. They are a key product in the diet, and are consumed daily. Instead of sugar, a sweetener is used, and baking powder will make pancakes fluffy.

Ingredients:

• Skimmed milk - 1 cup.
• Cottage cheese 0% - 60 g.
• Chicken egg - 2 pcs.
• Oat bran - 30 g.
• Sugar substitute - 1 tablet.
• Salt - a pinch.
• Baking powder - 0.5 tsp.

How to cook:

1. Whisk the eggs with a pinch of salt.
2. Grind the granular cottage cheese through a sieve or chop with a blender.
3. Grind the bran in a coffee grinder or with a blender to the state of flour.
4. Put cottage cheese, milk and sweetener into the egg mass, stir.
5. Add chopped bran and baking powder, mix and beat with a mixer or blender until smooth.
6. Bake in a greased pan olive oil.

Pancakes can be served with unsweetened fat-free yogurt.

The nutritional value per 100 g:

Video recipe

Recipe without bran

Here the role of flour is played by cornstarch. It can be used starting from the second stage of the diet.

Ingredients:

• Milk 1.5% - ml.
• Chicken egg - 2 pcs.
• Corn starch - 2 tbsp. l.
• Low-fat cottage cheese - 1 tbsp. l. with a hill.
• Sweetener - 1 tablet.
• Salt - a pinch.
• Soda is on the tip of a knife.
• Water - 3 tbsp. l.

Cooking:

1. Mix eggs, milk and salt, beat until foamy.
2. If the cottage cheese is grainy, beat with a blender or grind through a sieve.
3. Put cottage cheese, sweetener and soda into the egg mass, mix until smooth.
4. Gradually add starch, stirring the pancake mass so that there are no lumps.
5. Beat with a blender or mixer until smooth.
6. Pour boiling water, stirring the mass.
7. Lightly grease the pan vegetable oil, heat it up well.
8. We bake pancakes.

Nutritional value per 100 g:

Pancakes are quite elastic, they do not tear when you wrap the filling in them.

Videos cooking

Recipe for kefir

Thanks to kefir, pancakes are lush.

Ingredients:

• Kefir - 1 glass.
• Oat bran - 2 tbsp. l.
• Wheat bran - 1 tbsp. l.
• Chicken egg - 2 pcs.
• Corn starch - 1 tbsp. l.
• Sweetener - to taste.
• Salt - a pinch.
• Soda is on the tip of a knife.
• Water - 0.5 cups.

Cooking:

1. Grind bran.
2. Pour the bran mixture into kefir, and leave to swell for 15 minutes.
3. Beat eggs with salt, mix with kefir.
4. Add starch, stir.
5. Dissolve baking soda in boiling water.
6. Pour in the water carefully while stirring the mixture.
7. Leave for half an hour.
8. Bake in a skillet with a little oil.

Nutritional value per 100 g:

Have you chosen the right recipe? The following tips will help you avoid problems during cooking. In order for Dukan pancakes to please with a ruddy look and taste, follow the following tips.

• Use only hot water to prepare the dough, this increases the stickiness of the starch.
• Let the dough with starch stand for a short time, this will improve the look and taste of the finished pancakes.
• Dilute starch in salted water to avoid lumps.
• Bran, even finely ground, settles to the bottom of the mass. Stir it often.
• Excess salt prevents the dough from fermenting and the pancakes turn out pale.
• For baking, it is better to use a pancake maker. It has a thick bottom so it doesn't get too hot.
• When choosing a pan for baking, give preference to dishes with a Teflon coating.
• Sprinkle an ordinary frying pan with salt first, wipe it with a cotton cloth, and only then grease with a small amount of oil.
• Lubricate the pan with a brush to reduce oil consumption.

How to eat according to the Dukan system

Dr. Dukan's nutritional system has two main goals.

1. Weight loss through limited carbohydrate intake.
2. Consolidation of the result, by developing a habit of healthy eating in a person.

Basic principles of the diet.

• The main cause of excess weight is the consumption of large amounts of refined foods high in carbohydrates. People who are prone to rapid weight gain need to give up products: sugar, flour, sugary drinks, bananas, grapes. Cereals and pasta can be consumed in strictly limited quantities, no more than twice a week.
• Protein is the building block of our body. It is quite hard to digest by our body, a lot of energy is spent on its assimilation. Days when a person eats exclusively protein foods are called “attack”. At the beginning of the diet, 4-5 days of attack are recommended, in the future, the “attack” should be arranged 1 time per week. On this day, you can eat lean meat, poultry, eggs, fish and seafood, low-fat dairy products. Meat can not be fried, it can be boiled or stewed without oil. The use of a large amount of protein foods heavily burdens the kidneys, so the “attack” should not be abused.
• Bran is the main assistant in the fight against excess weight. They fight overeating - absorbing water, bran increases greatly in volume, thereby reducing the feeling of hunger. Reduce the calorie content of food. You need to use them daily.
• You can not limit the diet to only one food product and force yourself to starve. Such restrictions lead to psychological discomfort and disruption of the diet. You just need to learn how to cook from permitted products. According to Dukan, you can even cook a cake!
• Daily physical activity. Losing weight sitting on the couch is impossible. It is not necessary to go to the gym, start walking 20-30 minutes a day.

From proper nutrition health depends. As the saying goes, we are what we eat. Dukan pancakes are a great way to diversify your diet without harming your health. Serve pancakes with yogurt or sauce, cook with filling: cottage cheese or

When you are on a diet, you need to give up many goodies, including flour. Sugar and wheat flour contain a large amount of calories, with a depleted composition. They completely lack vitamins and other useful substances. But when losing weight according to the system of the famous nutritionist Dukan, such problems do not arise. The technique is based on a well-chosen food ration, with special recipes. So, Dukan pancakes can be eaten at any stage of the diet, but in reasonable quantities.

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Cooking features

Briefly about the diet itself, which consists of the following steps:

1. 1. "Attack" - lasts from 5 to 10 days, when the most intense weight loss occurs.
2. 2. "Cruise" ("Alternation") - can last as long as you like, depending on how you feel and the desired end result. Alternate the use of protein and carbohydrate foods.
3. 3. "Fixing".
4. 4. "Stabilization".

Throughout the person does not experience a painful feeling of hunger, as the diet is varied and satisfying.

To cook delicious and fragrant pancakes and not break the diet, you should focus on a number of rules:

• The Dukan diet includes four main stages, the most severe of which is considered to be "Attack". There is a rather limited range of allowed products. The emphasis is on protein foods with low fat content. It includes eggs and bran from oats. With each subsequent stage, the product list is gradually expanding and at the third level (“Stabilization”), the use of corn starch is acceptable. When choosing a recipe for pancakes, you need to check the allowed food list.
• Wheat flour and sugar are banned throughout the weight loss process. Pancakes are made with bran or starch. The sweetener is a sweetener, preferably stevia. The bran is pre-ground in a coffee grinder to a floury state. The sweetener is also crushed or dissolved in warm water.
• It is recommended to take a frying pan with a Teflon coating, since vegetable oil can be taken in a minimal amount. Therefore, a culinary brush is used to grease the pan.
• In order for the pancakes to come out thin, the dough is made thinner. If necessary, dilute it with fat-free kefir or milk.
• As a filling, only foods allowed on a diet are used. Meat and cottage cheese (0% fat) are acceptable at any stage, as are onions and garlic.

Serve ready-made pancakes with sour cream or low-calorie yogurt.

The list of allowed products is presented in the table:

Diet stage	Products
Attack	Meat and fish; offal; seafood; ham; bird; sour-milk fat-free products; eggs; oat bran; seasonings: parsley, dill, basil, onion, garlic; some salt
alternation	On protein days, the same products as on the attack. Additionally, vegetables are introduced, with the exception of potatoes, corn, beans, lentils, peas and beans
Anchoring	Added: fruits (except cherries, grapes, bananas and dried fruits); starchy foods (lentils, white beans, chickpeas, pasta, brown rice, baked or boiled potatoes)
Stabilization	Lean meat (veal, rabbit, horse meat); sea ​​fish; seafood; salt; low-fat eggs and dairy products

pancake recipes

Since the first stage of the diet is considered the most strict, pancake recipes at this time should be selected very carefully. Despite significant restrictions, pancakes come out no less tasty and lush. Many ingredients have to be replaced with more useful ones. The entire selection is calorie-indicated, so it's easy to stick to acceptable limits.



Universal




Classic recipe pancakes, which are not forbidden to be included in the diet at any stage of the Dukan diet.

For cooking, you will need the following components:

• oat bran - 65 g;
• skimmed milk - 140-150 ml;
• chicken egg - 1 pc.;
• sugar substitute - to taste;
• vegetable oil - for lubrication;
• some salt.

Sequencing:

1. 1. First, grind the bran to the state of flour, in any way possible.
2. 2. The sweetener is also ground into powder.
3. 3. Beat the egg with salt in a separate plate.
4. 4. Pour milk into it and stir until smooth.
5. 5. Combine the egg-milk and bran mixtures.
6. 6. Knead a homogeneous dough, without lumps.
7. 7. Heat the pan, drip oil and spread it with a brush over the entire bottom area.
8. 8. Pour the dough and cover the dishes with a lid for a minute.
9. 9. Fry less than a minute on each side.

Pancakes are served with sour cream or yogurt. You can cook any diet sauce. The calorie content of the dish is not higher than 75 kcal.



Curd




Components:

• low fat milk - 200 ml;
• cottage cheese (0%) - 70–80 g;
• eggs - 2 pcs.;
• oat bran - 30–45 g;
• sweetener - 1-2 tablets;
• salt;
• baking powder - 2–3 g.

Baking method:

1. 1. Make an egg-salt mash.
2. 2. Grind cottage cheese through a sieve or use a blender.
3. 3. Bran is ground into flour.
4. 4. All components are mixed until a homogeneous mass of medium liquid is obtained.
5. 5. Bake in a pre-heated pan, greased with olive oil.

The calorie content of a 100-gram serving is 70 kcal.

Bran Free




In this recipe, substitute wheat flour corn starch acts, which is allowed to be used from the second stage of weight loss. Composition without bran.

Ingredients:

• milk 0–1.5% - 450 ml;
• chicken eggs- 2 pcs.;
• corn starch - 2-2.5 tbsp. l.;
• low-fat cottage cheese - 1.5 tbsp. l.;
• sweetener - 1 tablet;
• edible salt and baking powder - 1 pinch each;
• water - 4 tbsp. l.

Cooking:

1. 1. Eggs are beaten with salt and milk until a stable foam is formed.
2. 2. Coarse-grained cottage cheese is ground or crushed with a blender.
3. 3. Mix all the ingredients, add starch at the end and bring the dough to uniformity.
4. 4. Pour in boiling water, stirring the mass.
5. 5. Bake in a hot pan, with a minimum amount of oil.

For 100 g of ready-made pancakes, there are only 74 kcal.

Kefir




Due to the inclusion of kefir, pancakes come out very lush, and due to soda - porous.

Ingredients:

• kefir - 1 cup;
• oat bran - 40 g;
• wheat bran - 25 g;
• egg - 2 pcs.;
• cornstarch - 1 tbsp. l. ;
• sugar substitute - 1 tablet;
• salt and soda - on the tip of a knife;
• water - 500 ml.

Cooking:

1. 1. Bran is ground and combined.
2. 2. Pour kefir and wait until the mass swells (15-20 minutes).
3. 3. Make an egg mash with salt and combine with the swollen mixture.
4. 4. Add starch and mix thoroughly.
5. 5. Finally, add boiling water.
6. 6. After half an hour, you can start baking.

The calorie content of the dish per 100 g is 95.5 kcal.

Meat




An ideal option for a hearty and tasty breakfast.

Ingredients:

• starch (corn) - 2-3 tbsp. l.;
• eggs (chicken) - 2 pcs.;
• milk (0% fat) - 150 ml;
• boiling water - 50 ml;
• soft cottage cheese - 1 tbsp. l.;
• salt, soda - a pinch;
• sucrose substitute - 1 tablet;
• chopped meat(chicken, beef) - 350 g;
• onion turnip - 1 head;
• spices.

Step-by-step instruction:

1. 1. Make an egg mash with salt.
2. 2. Add cottage cheese, sweetener and soda.
3. 3. Carefully mix the starch so that lumps do not form.
4. 4. Pour in boiling water.
5. 5. Lubricate the hot pan with oil and start baking pancakes.
6. 6. For the filling, finely chop the onion and fry it together with the minced meat in a dry frying pan.
7. 7. Salt and pepper to taste.
8. 8. Spread the resulting mass inside the pancake and fold it into a tube or an envelope.

It is allowed to change the filling, but only for those products that are allowed at a particular stage of the diet. Calorie content - 207 kcal.

banana




Even gourmets will like such a delicacy, despite the fact that you don’t have to worry about the figure. The calorie content of such pancakes is insignificant, only 78 kcal.

Ingredients:

• oatmeal - 1 tbsp.;
• banana - 1 pc.;
• almonds - 50–70 g;
• vanilla - 1 tsp;
• skimmed milk (soy) - 0.5 l.;
• baking powder - 1/2 tsp;
• cinnamon - 2–3 g;
• nutmeg - 3 g.

Cooking:

1. 1. Nuts, cereals are ground. Add spices and baking powder.
2. 2. Crush banana pulp with a fork, add milk, beat in eggs and add vanilla powder.
3. 3. Combine two mixtures, knead the dough. It is similar in texture to semolina.
4. 4. After that, fluffy pancakes, reminiscent of American pancakes, begin to bake.

Pancakes are thick, but very delicate in taste and with an unforgettable banana flavor.

With cottage cheese




For 6-7 pancakes you will need:

• corn starch - 20 g;
• low-fat milk - 7 tbsp. l.;
• eggs - 2 pcs.;
• vanilla flavor - 2-4 drops;
• salt;
• sweetener - 2 tablets.

For filling:

• fat-free cottage cheese - 190 g;
• natural yogurt - 80 g.

Cooking:

1. 1. Beat eggs with salt with a mixer.
2. 2. Pour the entire volume of milk and gradually introduce starch, without ceasing to whisk.
3. 3. The sweetener is crushed in a mortar and added to the general composition along with the flavoring.
4. 4. Pour the dough in a thin layer on a heated frying pan and fry on both sides.

The number of calories in such a dessert is 102–105 kcal per 100 grams

Bran with cottage cheese




Unusual but very delicious pancakes. True, the baking time will take a little more than usual, but the result is worth it. Dessert is more high-calorie, but this is not critical, as it is consumed at the final stage of Consolidation.

Components for the test:

• bran - 10–12 tbsp. l.;
• eggs - 4 pcs.;
• low-fat milk - 170 ml;
• soda;
• salt.

Filling Ingredients:

• fat-free cottage cheese - 420 g;
• sugar substitute - 18 tablets;
• milk - 130 ml;
• egg.

Step by step cooking process:

1. 1. Grind bran into flour.
2. 2. Pour milk and pre-beaten eggs.
3. 3. The dough is made using a mixer or blender. Then it becomes homogeneous.
4. 4. After mixing, add salt with soda. Leave for 20 minutes to infuse.
5. 5. Pancakes are fried until half cooked, otherwise they will be overdried.
6. 6. For the filling, grind the cottage cheese through a sieve and add the rest of the ingredients.
7. 7. Stuff the pancakes with the resulting sweet mass and bring to readiness in a hot pan (three minutes on each side).

Decoration of fresh berries and fruits will look spectacular.

In order for Dukan pancakes to turn out appetizing and ruddy, a number of recommendations should be followed:

• To strengthen the gluten of the starch, only hot water is used when making the dough.
• After kneading, give the mixture time to brew. Usually 10-15 minutes is enough.
• Starch is diluted in salted water, which prevents the formation of lumps.
• Bran tends to settle, even after thorough grinding, so the dough is periodically mixed in the process of baking pancakes.
• Salt is put to a minimum, as it interferes with fermentation and the pancakes come out pale.
• It is recommended to take a cast-iron crepe maker, as it has a thick bottom and does not get very hot.
• If the filling is not planned, then take a pan of small diameter. This makes pancakes easier to flip.
• Pre-heat the pan.

If desired, you can change the standard recipes using ingredients from the allowed list.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

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 ...

Attack

alternation

Stabilization

Anchoring

daily amount of gluten

1/2 norm oat bran

Oh, how happy I was when I baked my first diet pancakes: “Oh! No pain! Got it!!! Bake!”

Now I understand how terrible and tasteless they were! A random recipe from the Internet could only impress a person who has never tried diet pancakes.

Over time, and with the advent of experience, pancakes turned out better and better. They really, without any exaggeration, were similar to traditional ones.

The more pancakes I baked, the more clearly I noticed one wonderful proportion.

Now I will tell you about it.

We divide the ingredients for pancakes into three conditional parts - eggs, liquid part, dry part.

Now more about each.

Eggs- I always take large or very large ones - 2 pcs.

liquid part- milk, kefir, liquid yogurt, thick yogurt + milk, yogurt, milk + cottage cheese ... Take two eggs 200 g.

dry part- starch, gluten (I stopped doing it with isolate - I don’t like its taste in pancakes). To get easy-to-bake pancakes, you need 30 g. Here are some clarifications. If you are baking pancakes on more viscous liquids, such as kefir or liquid yogurt, then just take 30 g of starch or gluten. If you use milk strengthen the dough. How? add either 10 g of oat bran flour to it, or take milk, for example, in half with cottage cheese (100 g of milk + 100 g of soft curd or 100 g of milk and 100 g of thick yogurt). Thus, the consistency of the dough will be pleasant, and the pancakes will be easy to bake.

I tried different proportions, you can bake pancakes with less starch in the dough, for example, 20 g, but sometimes such pancakes can be capricious, and a beginner will quit this business altogether, thinking that the recipe is not suitable.

It is important that the ingredients in all pancake recipes are calculated so that the food norms do not exceed the allowed for 1 day, or are less, allowing you to cook, for example, dessert sauce on starch. It is very comfortable. You can, of course, bake a double norm at once and eat it in two days.

I try not to use a lot of bran for baking pancakes, they are needed in other recipes as well. I save :)

Also worth mentioning is the frying pan. A small frying pan with a good (not necessarily expensive, just new, not scratched) Teflon coating (15-17 cm bottom diameter) will greatly contribute to your success. I bake pancakes at the same time in two pans. Top diameter 24 cm, bottom diameter approx. 17. Together with kneading the dough, it takes me 20 minutes to make pancakes.

Okay, now for the recipe. thin pancakes in milk with oat bran flour.

I use factory flour, fine grinding gives a uniform dough. If you have the opportunity to buy it, do it, do not suffer from grinding bran.

Necessary:

• Milk - 200 g
• Eggs - 2 pcs.
• Gluten - 30 g
• Oat bran (flour from them) - 10 g
• Sahzam - to taste
• Salt - 1/3 tsp

Cooking:

Output - 11-13 pcs.

To avoid the formation of lumps in the dough, knead in this sequence.

Mix gluten, bran flour, salt.

Add milk, stir with a whisk.

Add eggs, stir.

The dough is pouring, like very thin kefir.

Let him rest a little.

We bake traditionally, in a well-heated pan.

Before the first pancake, it must be lubricated with oil.

Subsequently lubricate as needed. In a good frying pan, usually one more time or not even needed.

Before turning the pancake should be well baked to get stronger. We make the fire quiet.

Bake on one (if for spring rolls) or two sides.

The Dukan Diet is a great way to not only lose weight, but also improve your health. Indeed, if a balanced diet is observed, the body is able to "start" the internal processes of healing and rejuvenation. But how not to go astray and stick to a strict diet for a long time? To solve this problem, there are many dishes that will help you maintain a diet and make the menu attractive. These delicacies include pancakes and pancakes, the taste of which many remember from childhood. If you think that these dishes are completely non-dietary, then with the help of our tips you will be convinced of the opposite.

Semi-finished products from the store - are they allowed according to Dukan

Often during the Dukan diet, the question arises: “Why specifically cook something by purchasing low-fat, low-calorie foods? After all, ready-made semi-finished products can be purchased at the store, which you just need to warm up.

However, for a strict Dukan diet, factory blanks are completely unsuitable. In addition to the fact that they contain large quantities of prohibited substances, such as sugar and animal fats, processed foods can harm digestion. After all, it is during a strict diet that the body is especially vulnerable and needs a balanced menu. Therefore, if you decide to treat yourself to pancakes, feel free to go to the store, but not in order to purchase frozen ready-made goods, but for dietary ingredients.

To make pancakes thin and light, and fluffy pancakes, you need to follow some recommendations:

• What is the difference between pancake batter and pancake batter? Traditionally, it has a more liquid consistency, in classic version for fritters, soda or yeast is usually added, other components may be similar. Mixing the ingredients for pancake dough is best entrusted to the means of "small" kitchen appliances - a mixer or blender, so you can achieve perfect uniformity. During this process, make sure that the density of the dough is suitable:
  • for fritters - it should drain from a spoon like thick sour cream; when ready, fritters look like small fluffy cakes;
  • for pancakes - a more liquid consistency is required, which will allow you to quickly distribute the poured dough over the surface of the pan, the finished pancakes are flat and thin;
• pancakes can be baked in a small frying pan, then low-fat sour cream, yogurt or honey are served with them in gravy boats, so that it is convenient to dip pancakes rolled into a tube;
• pancakes of the traditional size “the size of a large plate” are also prepared for stuffing; you can wrap various fillings in them.

How to cook at different stages

The Dukan diet goes through several stages:

1. The attack is short and effective. Duration - 2–10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many pounds you need to lose. Protein foods are allowed at this stage.
2. Alternation (cruise) - this is where the most basic weight loss occurs. Plus, 28 vegetables are added to the list of allowed products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage.
3. Consolidation - will allow you to save the result achieved in the previous stages.
4. Stabilization is the final stage of the diet. The basic rules and principles of the diet are aimed at maintaining and maintaining the result for life.

Dukan diet - video

Attack

Fritters and pancakes - light and quick baking, great for this rigorous phase.

Dairy products

Minimum fat milk or kefir. Curdled milk is suitable, as well as whey - whoever likes what more, the main thing is that everything is fat-free. From dairy products, you can add cottage cheese or yogurt to pancakes (just do not forget about fat content).

Pancake flour, starch or bran?

The Dukan diet limits the use of flour, so cornstarch or bran is usually taken for pancakes and hash browns. The "brand" difference of the Dukan diet is the introduction of oat bran, unusual for the Russian table, into the recipe. Therefore, stock up on bran from oats in the store, so you can fulfill the requirements of the diet with great care.

Eggs

If you are going to bake pancakes, do not forget about eggs: cooking eggs is allowed at almost all stages of the Dukan diet. On Attack, however, it is allowed to eat only one a day, and even then - without protein. With one beaten yolk, you will make an excellent dough for pancakes.

Vegetable oil for frying

To cook pancakes, you need a minimum of oil, only to lubricate the pan. But for fritters, it is advisable to use more oil, otherwise they will not be baked.

“But on Attack, for example, vegetable oil is practically banned, no more than a teaspoon a day!” - the attentive reader will notice. That's right, therefore, for this stage with pancakes, it is better to wait a little and limit yourself to dietary pancakes. Yes, and for them, take no more than one teaspoon of vegetable oil, ideally it should be cold-pressed olive oil.

Sugar, salt and spices

Sugar, of course, cannot be used, but you can do without it: take the sweetener that you have at hand while drinking Dukan tea. Spices - there are no special restrictions.

Before adding to the dough, the sugar substitute in tablets must be thoroughly ground to a powder state, then it will quickly dissolve during the preparation of the pancake dough.

Filling

If the recipe for pancakes includes a filling, you need to cook it strictly following Dukan's rules: cottage cheese, cheese, meat, fish must be low-fat.

Cruise

At this stage, vegetables can be used, which means that there are much more options for filling for pancakes. In addition, additives can be introduced into the dough itself in the form of vegetables, chopped on a grater or cooked as mashed potatoes.

A pleasant "creamy" color of the dough for pancakes and fritters in the Cruise phase will be provided by whole chicken eggs (white + yolk).

Another good news: at this stage, it is also allowed to slightly increase the daily amount of vegetable oil - up to one tablespoon. So now you can bake pancakes.

Anchoring

It becomes possible to introduce flour into the dough, but you should not get carried away with this. It is best to combine bran with wholemeal flour - this is very useful for proper digestion.

Fruit is allowed in the curing phase, and you can safely add applesauce to the pancake batter.

Stabilization

If you were able to endure a long complex diet and approached the Stabilization phase, then as a “bonus” Pierre Dukan allows classic pancakes, and in your favorite form: with sour cream, jam, and pancakes can be baked by kneading the dough with yeast or soda.

pancake recipes

Pancakes are quick and easy to prepare, and the whole family will like the result.

Pancakes on kefir (basic recipe for all stages)

What you need:

• fat-free kefir - 200 ml;
• corn starch - 30 g;
• egg yolk - 2 pcs.;
• salt - 1/3 tsp;
• sugar substitute - to taste;
• olive oil - 1 tsp

Thoroughly mix kefir and starch. Grind the yolks, add to the prepared mixture. Add salt, sugar substitute.

Heat a frying pan over medium heat, brush with oil. Pour the dough with a large spoon into the center of the pan, spreading it over the surface in a circular motion. Wait until the bottom surface becomes ruddy, turn over with a spatula. Ready pancake to remove on a flat plate.

• proteins - 4.6 g;
• fats - 7.5 g;
• carbohydrates - 12.1 g;
• calorie content - 134.5 kcal.

If the pan has a non-stick coating, use a spatula to turn over so as not to damage the surface.

Dukan pancakes with milk

Let's prepare the necessary components:

• skimmed milk - 60 ml;
• corn starch - 30 g;
• egg - 1 pc.;
• olive oil - ½ tsp

Mix milk and starch, make sure that there are no lumps. Add beaten eggs. Warm up a little, you can use the microwave for this, while 5 seconds will be enough. Enter the rest of the products, mix thoroughly and bake pancakes.

• proteins - 5.8 g;
• fats - 7.1 g;
• carbohydrates - 19.8 g;
• calorie content - 166.1 kcal.

Serum

What you need:

• serum - 100 ml;
• egg - 2 pcs.;
• sugar substitute and salt - to taste;
• olive oil - ½ tsp

Beat the eggs, gradually adding whey, then starch. Lastly, add salt and sugar substitute. Fry in a non-stick frying pan lightly oiled.

• proteins - 6.5 g;
• fats - 5 g;
• carbohydrates - 5.1 g;
• calorie content - 91.8 kcal.

Pancakes with bran on kefir

Components:

• fat-free kefir - 80 ml;
• corn starch - ½ tsp;
• dry milk - 1 tbsp. l.;
• oat bran - 2 tbsp. l.;
• egg - 1 pc.;
• baking powder - ½ tsp;
• sugar substitute and salt - to taste;
• boiled water - as needed (prepare 1 tbsp.);
• olive oil - 1 tsp

Beat the egg and, stirring gently, gradually add all the products. Bring the prepared dough with boiled water to the consistency of "liquid sour cream" and cook pancakes, frying on both sides in a heated pan. Serve with fat-free sour cream.

• proteins - 9.7 g;
• fats - 10.2 g;
• carbohydrates - 11.5 g;
• calorie content - 176.9 kcal.

Sweet pancake cake according to Dukan

This dish is very tasty and festive, we recommend Dukan fans to prepare such a cake to treat themselves during a strict diet.

Pancake dough ingredients:

• fat-free soft cottage cheese - 1 tbsp. l.;
• eggs - 2 pcs.;
• low-fat kefir - 3 tbsp. l.;
• soda - 1 g;
• sugar substitute - 1 g;
• boiled water - 2 tbsp. l.;
• salt - to taste;
• olive oil - 1/3 tsp

For the boiled condensed milk cream:

• skimmed milk powder - 3 tbsp. l.;
• low-fat milk - 200 ml;
• cornstarch - 1 tbsp. l.;
• instant coffee - 1 tsp;
• sugar substitute - to taste.

Cooking method:

1. Whisk the eggs and gradually add the rest of the ingredients.
2. We boil the water, at the end of mixing all the components, pour boiling water until a “pancake” consistency is obtained.
3. Fry pancakes in a lightly oiled pan.
4. We mix the products for the cream, put in the microwave for 10-15 minutes. From time to time we check how thick the cream is and mix. Once it is thick enough, remove and refrigerate.
5. Grease the pancakes with cream, keep in the cold for 1 hour.

• proteins - 7.4 g;
• fats - 5.7 g;
• carbohydrates - 24 g;
• calorie content - 177.3 kcal.

Diet pancake cake according to Dukan - video

Fritters

Some recipes with the name "fritters" contain products that are not used to prepare traditional and familiar lush cakes for us. For example, the basis of the test for such pancakes is not kefir or milk, but minced meat or fruit and vegetable puree. "Non-classic" pancakes are popular with fans of the Dukan diet.

Fritters on kefir

Ingredients:

• corn starch - 60 g;
• fat-free kefir - 300 ml;
• chicken eggs - 2 pcs.;
• dry yeast powder - ½ tsp;
• baking powder - ½ tsp;

Gently mix kefir and yeast, set aside for 10 minutes. Enter the rest of the ingredients, do not add the baking powder yet. Wait another half an hour. Preheat the pan, mix the dough with baking powder and spoon the dough into oval cakes. When the underside is browned, carefully flip over and fry until cooked through.

Easy and tasty breakfast on the Dukan diet - pancakes on low-fat kefir

The recipe can be used for all stages of the diet; for Attack, instead of whole eggs, take only yolks and 350 ml of kefir.

• proteins - 4.9 g;
• fats - 2.6 g;
• carbohydrates - 13.5 g;
• calorie content - 97.4 kcal.

Pancakes with bran and cinnamon (suitable for Attack)

Ingredients:

• oat bran - 3 tbsp. l.;
• egg - 1 pc.;
• cinnamon - 2 g;
• baking powder - 0.5 tsp;
• sugar substitute and salt - to taste;
• olive oil - ½ tsp

Mix all products, stand the dough for 10 minutes. Bake in a preheated pan, which is lightly oiled.

Cinnamon added to the dough for pancakes gives the dish a piquancy.

• proteins - 10.6 g;
• fats - 7.4 g;
• carbohydrates - 9.3 g;
• calorie content - 146.4 kcal.

Fritters according to Dukan with cottage cheese and bran

Prepare foods:

• fat-free soft cottage cheese - 2 tbsp. l.;
• fat-free yogurt - 3 tbsp. l.;
• eggs - 2 pcs.;
• oat bran - 2 tbsp. l.;
• cornstarch - 1 tsp;
• baking powder - ½ tsp;
• sugar substitute and salt - to taste;
• olive oil - 1 tsp

Thoroughly mix all products, avoiding the formation of lumps. Let the dough rest for 10 minutes. Dampen a paper towel with olive oil and cook the pancakes by greasing the hot skillet with it.

Soft cottage cheese and yogurt make pancakes tender and fluffy

• proteins - 11 g;
• fats - 10.3 g;
• carbohydrates - 7.3 g;
• calorie content - 166 kcal.

Remember that dietary requirements limit the number of eggs you can eat per week to 3.

With pumpkin jam (starting from Cruise)

We will need:

• fat-free cottage cheese - 100 g;
• cornstarch - 2 tbsp. l.;
• pumpkin jam - 5 tbsp. l.;
• egg - 2 pcs.;
• sugar substitute and salt - to taste;
• vanillin - 1 g;
• olive oil - 1 tsp

We prepare the dough for pancakes, first beat the eggs. We mix jam, sugar substitute, then we introduce carefully mashed cottage cheese, starch and vanillin. When the dough acquires the desired degree of viscosity, fry the pancakes in a hot pan. Ready-made pancakes have an interesting orange color and an unusual aroma.

• proteins - 8.5 g;
• fats - 2.3 g;
• carbohydrates - 20.5 g;
• calorie content - 188.1 kcal.

Pancakes from the liver

Cooking products:

• chicken liver - 0.5 kg;
• egg - 1 pc.;
• onion - 1 pc. (50 g);
• carrots - 1 pc. (75 g);
• oat bran - 4 tbsp. l.;
• olive oil - 2 tbsp. l.;
• salt - to taste.

Cooking method:

1. Peel carrots, onions.
2. Cut the onion into small cubes, and carrots can be grated.
3. Slightly fry in a pan with 1 tsp. oil, then add 2 tbsp. l. water and simmer until tender, covered with a lid.
4. Grind the liver in a blender, a meat grinder is also suitable.
5. Add bran, egg and salt.
6. Add to the resulting mixture stewed carrots with onions and let the dough stand for half an hour. The bran will swell and the pancakes will turn out lush.
7. Fry in a frying pan, greased with oil, until a beautiful golden crust forms.

• proteins - 10.2 g;
• fats - 13.9 g;
• carbohydrates - 7.8 g;
• calorie content - 197.4 kcal.

American Cottage Cheese Cupcakes with Bran and Yogurt

To low-calorie, but very delicious pastries Dukan also includes American cupcakes - cute little cupcakes that are cooked in special forms.

Try delicious and light dessert- American cupcakes, which are allowed on the Dukan diet

What you need:

• fat-free soft cottage cheese - 200 g;
• fat-free yogurt - 2 tbsp. l.;
• eggs - 2 pcs.;
• cornstarch - 3 tbsp. l.;
• oat bran - 2 tbsp. l.;
• baking powder - 1/4 tsp;
• sugar substitute and salt - to taste.

Mix all the products, fill the molds halfway and place in an oven heated to 180 degrees for 20 minutes. After the cupcakes are taken out of the molds, turn them over and add yogurt to the recesses with a spoon.

The addition of oat bran to cupcake batter makes this a hit with the Dukan diet.

• proteins - 12.1 g;
• fats - 8.2 g;
• carbohydrates - 14.5 g;
• caloric content - 180.2.

From chicken breast according to Dukan - video

Do not give up your favorite treats on the way to health and a slim figure. Let the dishes you cooked during the Dukan diet be tasty and make the whole process easy. Dietary pancakes and pancakes prepared according to our recipes will help you with this. Happy weight loss!