Eat– for Good Health

Pierre Dukan M.D. created the most healthy pancake ever invented made with 1 egg white, 2 Tbs. oat bran, 2 Tbs. fat-free plain Greek yogurt, and 1 tsp Splenda.  This is known as the “Galette Dukan”in French. A simple pancake that is easy to prepare and to cook. If eaten in the morning for breakfast, it will keep you feeling full all morning.  The Dukan pancake is sweeping the Americans and Europe.  Princess Bride Kate Middleton’s mother, Brazilian-born supermodel Gisele Bundchen and lovely Jennifer Lopez enjoy this pancake every morning!

The basic ingredients: Oat bran, wheat bran, egg and fromage blanc (fat-free yogurt)
Mix it all together. Here some herbs and pepper have been added to this savoury pancake.
A drop of light oil in the pan wiped off immediately with a paper kitchen towel before the pan gets too hot prevents the pancake sticking.
Spread out over the pan and cook on a moderate heat.
Flip the pancake over when golden on the underside.
Ingredients (for one pancake)
2 tablespoons oat bran
1 tablespoon wheat bran
1 egg
2 tablespoons fat-free fromage blanc ( or yogurt)
Options: Savoury – Add pepper, herbs and garlic if you like.Sweet – Add sweetener or diet food flavourings (nuts, chocolate, or a small amount of diet maple syrup).  Alternative idea: You can substitute the 1 tbsp wheat bran for 1 tbsp oat bran to make a pure oat bran pancake.  Method– Mix the ingredients together in a bowl. If the mixture is too stiff, add a couple of teaspoons of skim milk.
Add a couple of drops of light oil to a frying pan or use a butter flavored spray. Wipe off the oil with a sheet of paper kitchen towel.
Spread the mixture in the pan.  Cook on a medium heat until the underside is golden and the upper side starts to dry. Flip the pancake and cook the other side.  Serving–If you make a savoury pancake, add a fried egg if you like. Try some smoked salmon or some low-fat chicken ham. Add some fat free cottage cheese and a sprinkle of herbs.  If you prefer a sweet pancake, serve with some more Fromage blanc if you like or a low-fat yogurt. There are flavorings available that are sugar and fat free. With a bit of experimentation, this Dukan Pancake can be made in so many different ways. You will surely find a way of doing it to your satisfaction and you will enjoy it regularly.  I enjoy mine with an orange.
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9 thoughts on “Eat– for Good Health

  1. Janessa Breckenridge

    Kathleen, I know a bit about Dr. Dukan’s diet– unlimited free calorie vegetables but no fruit. No grains except for the pancakes, which looks good, by the way.

  2. Kathleen Rowland

    Correct, Janessa, it is a crash diet but according to J Lo, it’s very effective for dropping pounds fast.

  3. Reba Studebaker

    I’d rather eat in limited quantities in a more balanced way. My skin needs good fats, or I start itching.

  4. Mary Alice Tallmadge

    Reba, we rarely agree but I have to agree with you here– our bodies need essential omega-3 fatty acids to function.

  5. Melinda Meyer

    I have researched how necessary essentail fatty acids are–in case anyone is interested. Essential fatty acids in the diet establish and maintain our health by:

    •Increasing energy, performance, and stamina
    ◦EFA’s enhance thermo genesis, help build muscle, prevent muscle break down, and speed recovery from fatigue
    •Strengthening the immune system
    ◦EFA’s make hormone-like eicosanoids that regulate immune and inflammatory responses
    ◦N-3s have anti-inflammatory effects and can slow autoimmune damage
    •Lowering risk factors for cardiovascular disease
    ◦EFA’s (especially n3s) lower abnormally high levels of blood pressure, triglycerides, Lp(a), fibrinogen, tendency to clot formation, and inflammation
    •Improving brain function: mood, intelligence , behavior, and vision
    ◦Our brain is over 60% fat. EFA’s are important components of the entire nervous system
    ◦They are necessary to make the neurotransmitter serotonin
    ◦Depression and other brain diseases show decreased levels of n-3
    •Aiding in weight reduction
    ◦EFA’s help keep mood and energy up and suppress appetite, thereby aiding in weight loss.
    ◦More recently, they have been found to block the genes that produce fat in the body (saturated and trans fat do not have this same effect) and increase thermogenesis
    •Regulating organs and glands
    ◦Liver and kidneys, adrenal and thyroid glands, and the production of male and female hormones need EFA’s
    •Speeding up the recovery and healing process
    ◦EFA’s are necessary for cell growth and division
    ◦They form all cell membranes and regulate vital cell activity
    •Supporting healthy child development
    ◦For nervous system development, a growing fetus needs optimum EFA’s from the mother’s body.
    ◦Mothers become depleted of EFA’s during pregnancy, and need optimal EFA intake for their health and their children’s optimum development
    •Improving digestion
    ◦Poorly digested foods tie up the immune system and can cause gut inflammation, leaky gut, and allergies
    ◦N-3s improve gut integrity, and decrease inflammation and “leaky gut”
    •Decreasing chance of infection
    ◦EFA’s have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections
    •Keeping bones strong
    ◦EFA’s aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis
    •Protecting genetic material
    ◦EFA’s regulate gene expression, and n-3s inhibit tumor growth
    •Easing PMS
    ◦Studies indicate that n-6 (GLA) intake was voted, by women, among the top three most effective PMS treatments. N-3s may be even more effective
    •Producing beautiful skin, hair, and nails
    ◦Some of the first signs of EFA deficiency are dry, flaky skin, dull hair, and brittle nails. N-3s can help skin conditions such as eczema, psoriasis, and acne
    ◦Also, GLA (n-6 derivative) administration is useful for some patients with atopic eczema

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