Dukan Bread - Cruise Phase

Servings:6
Ready in: 35 min
Easy
Ingredients:
1 Tablespoon baking powder
2 Tablespoons cornflour
1/4 teaspoon sodium bicarbonate
4 Tablespoons oats bran
2 Tablespoons wheat bran
4 eggs
4-5 Tablespoon skimmed milk powder
1/2 Tablespoon sweetener
1 teaspoon dry yeast
2 Tablespoon free fat yogurt
Salt
Preparation Method: 
Preheat the oven to 180C.
Separate whites from yolks. Mix all ingredients apart from whites.
Beat the egg whites until it becomes smooth and firm in the same time. (aprox. 5 min)
Now mix both compositions gently. Keep in oven for 25-30 minutes.
Enjoy!

Turkey Mince Roll - Attack Phase

Servings: 8
Ready in : 50 minutes
Easy

Ingredients:
500 grams turkey mince
1 Tablespoon oats bran
1 egg
Parsley
1/4 onion
Turkey/ chicken roll - ham
Chicken condiments or chilli flakes
Salt
Pepper

Preparation Method:

Mix in a bowl the mince meat ,oats bran, egg, parsley, condiments, spring onion finely chopped. Then spread the mixture on an aluminium kitchen foil. On top of the meat layer put the turkey roll or ham and roll it well in the foil. Put a small glass of water in the tray and place the roulade. Preheated oven 180C. In 30 minutes the roulade is ready to be served!

Lemon Swiss Roll - Cruise Phase

Servings: 8
Ready in: 50 min
Medium Difficulty
Ingredients:
For the roll dough:
5 egg white
3 egg yolks
1 Tablespoon grams cornflour
4-5 Tablespoons stevia sweetener
3 Tablespoons fat-free yogurt
1 teaspoon baking powder
2 Tablespoons oats bran


For the cream:
2 egg yolks
2 Tablespoons cornflour
2-3 Tablespoons sweetener
300 grams skimmed milk
lemon extract- natural flavouring

Preparation method lemon cream
In a small pan , mix together the egg yolks,cornflour,sweetener,lemon extract. Add just a little bit of milk to help dissolve easier the powders and mix until everything becomes a cream.Pour gently the rest of the milk in the pan. Cook over medium heat, whisking constantly until the mixture thickens.
Preparation method roll dough
Mix the egg yolks, yogurt, cornflour, stevia sweetener,oats bran and baking powder.
Beat the egg whites until it becomes smooth and firm in the same time. (aprox. 5 min)
Now mix both compositions gently.
Preheat the oven to 160C.
Put the dough in a tray on baking paper and bake it for 25 minutes.
Immediately after we took the dough out of the oven place it (with the baking paper)on top of a wet cloth. This wet cloth will make your job easier.
Leave 5 minutes your dough to rest. Now you can put your cream all over it and roll it(don't roll tight -all your cream will come out).
Because my cream was a little bit too liquid I have rolled the roulade in kitchen cling film and put it in the fridge for several hours.
Enjoy!

Lemon Cream - Cruise Phase

Servings:4
Ready in 10 minute
Easy

Ingredients:
2 Tablespoons Stevia sweetener
2 Tablespoons cornflour
300 ml skimmed milk
2 egg yolks
Lemon natural flavouring

Preparation Method:

Put 150 ml of milk in a pan over medium heat. Add the sweetener to it. Don't boil the milk. Simply make it hot..almost boiling..
In a small bowl mix the egg yolks with the remaining milk, cornflour,lemon flavour. Add this mixture slowly to your pan and stir continuously until the cream gets thick. No need to boil the cream. Just have patience and it will get thick over medium heat. Put it in the fridge for one hour.
 Enjoy!

Swiss Chocolate Roll - Cruise Phase

Servings: 6
Ready in: 50 min
Medium Difficulty
Ingredients:
For the roll dough:
6 egg white
2 egg yolks
40 grams cornflour
20 grams skimmed milk powder
3-4 Tablespoons stevia sweetener
4 Tablespoons fat-free yogurt
1 teaspoon baking powder

For the cream:
4 egg yolks
5 teaspoons unsweetened cocoa
20 grams cornflour
3 teaspoons sweetener
450 grams skimmed milk
rum extract- natural flavouring

Preparation method chocolate cream
In a small pan , mix together the egg yolks,cocoa,cornflour and sweetener. Add just a little bit of milk to help dissolve easier the powders and mix until everything becomes a cream.Pour gently the rest of the milk in the pan. Cook over medium heat, whisking constantly until the mixture thickens.
Preparation method roll dough
Mix the egg yolks, yogurt, cornflour, milk powder, stevia sweetener and baking powder.
Beat the egg whites until it becomes smooth and firm in the same time. (aprox. 5 min)
Now mix both compositions gently.
Preheat the oven to 160C.
Put the dough in a tray on baking paper and bake it for 25 minutes.
Immediately after we took the dough out of the oven place it (with the baking paper)on top of a wet cloth. This wet cloth will make your job easier.
Leave 5 minutes your dough to rest. Now you can put your cream all over it and roll it(don't roll tight -all your cream will come out). Because my cream was a little bit too liquid I have rolled the roulade in kitchen cling film and put it in the fridge for several hours. Enjoy!

Milk & Vanilla Candy - Cruise Phase

Servings: 3
Ready in: 20 min
Easy
Ingredients:for porridge
4 Tablespoons oats bran
180 ml skimmed milk
3 Teaspoons stevia sweetener
Vanilla pod
Salt
Extra:5 Tablespoons skimmed milk powder + 4 Tablespoons skimmed milk powder for decoration


Preparation method:
 With all the above ingredients one can create a delicious oats porridge.So put the milk in a pot over medium heath, put salt, the sweetener and when it gets hot add the oat bran. Whisk constantly Add vanilla for flavour.
Now the porridge is ready so you can add the skimmed milk powder(5 Tablespoons) in it, mixing constantly until the milk powder gets incorporated. Leave the porridge to get cold. Wet your hands and form balls . Roll your candies through milk powder for a better look:)

Chicken Breast and Spinach: Cruise Phase

Servings:2
Ready in : 30 minutes
Easy
Ingredients:
500 grams chicken breast
1 and a half kilogram of fresh spinach/ 2 tins of spinach
1 small red onion
1 Tablespoon tomato paste
Salt
Pepper
Half lemon juice

Preparation Method:

If you have bought fresh spinach put a large water pot to boil. When it almost boils put the spinach in the pot and leave it there for 2 minutes mixing one time the leaves in the water. Drain the spinach and leave it to get cold. In the meantime, chop the onion and put it in a pot over medium heat with a little bit of water. Add the chicken breast and cook it until well boiled. Now you can start chopping the spinach.Add it to your pot. Add salt,pepper and leave it over medium heat for another 5 minuted adding water if necessary.At the end add the tomato paste and the lemon juice. Another few minutes on fire and...your HEALTHY meal is ready to be served.