Butternut Squash Soup – Recipe

This is actually one of the very first Dukan recipes I ever experienced. One of my old co-workers decided to start Dukan after I did and she made me this soup before I left. Total sweetie. I enjoyed it so much I have made it for myself a few times now (and will be making it again this weekend actually).

I bring it to work in mason jars and have a bowl with my lunch every day. Really yummy soup.
I never knew I liked butternut squash. So delish!


1 butternut squash, seeds removed, peeled, and cut into large chunks
1 large yellow onion, chopped
1 apple, peeled, seeds and core removed
3 quarts low-sodium chicken broth
Salt and pepper
1 tbsp curry powder
1/2 cup ff sour cream or ff plain yogurt

The last few times I made this recipe I used sour cream, the next time I will use yogurt. If there is a significant change in taste I will let you know.

Put the squash, onion, apple, and chicken broth in a large pot and cook for 20 to 30 minutes.

Puree the soup in batches in a blender and return to the pot.

Add the salt, pepper, and curry powder and mix in the sour cream or yogurt until thoroughly combined.

I found the sour cream gets a little clumpy and I have to blend it again once it is added, more for aesthetic reasons really.

The soup can be served hot or cold, make sure when reheating to not allow the soup to boil.



Setting Fitness Goals

If you follow my blog you will know that for some reason I have a HUGE problem with working out. I can do this diet, strictly, without cheating and succeed at it… but I cannot get my flabby butt to the gym!

I get into these funks where I want to workout, I make plans, and 1/18th of the time I will actually make it to the gym… but once there I half-ass it or stop going after 1-2 trips out.

Man I want to change that, I’m really sick of telling my friends and family that “THIS TIME I WILL HIT THE GYM ALL WEEK AND YOU’LL SEE!” because I never do!

But it’s taking that first step and trying to succeed at it that makes the difference. It doesn’t matter how many times I say “THIS TIME” as long as one of those times I actually DO IT.

I mean, I tried counting calories, I tried Weight Watchers, I tried the soup diet, all didn’t work for me. I basically quit before I even started. It’s the same thing with this working out thing. My last resort is hiring a personal trainer… I want to exhaust all other options first.

So my mom liked a woman on Facebook. Her name is Chalene Johnson. Now I have sifted through her posts and her blog and her website. She puts a lot of focus on having GOALS.

Something clicked, a goal is something I had when I first started Dukan. 160 lbs (originally) and then my actual goal, which I hit February 6th 2012: 155 lbs and a ‘normal’ BMI.

I have never set any fitness goals. Sure, I know what my dream physique is, but that’s not a tangible goal.

Something to think about.

So I will try this whole goal thing. My homework: to set reasonable fitness goals for myself, with a timeline to achieve them, by Monday.

Is this the time I say “I WILL BECOME A GYM RAT! I WILL GET MY DREAM PHYSIQUE” and actually do it?

I’ll be blogging my progress, I’m excited for this!


Chocolate Carrot Muffins – Recipe

I did not smooth out the tops so they came out of the oven exactly like I put them in, a little rough looking.

I decided to try a recipe outside of the Dukan Diet book, off a Dukan-friendly website I found. I picked up a few ingredients and will definitely be trusting them for future recipe ideas, these muffins were, DELISH! Exactly what I needed this morning.

Now according to the website you can eat these on PV days during cruise… but I can’t you not eat baking powder or cocoa until consolidation? Nevertheless, these were really good, I will be making them again for SURE.


9 tbsp oat bran
1 tbsp sugar free chocolate pudding mix
1 tbsp unsweetened cocoa powder
1 tsp baking powder
2 eggs
1 tsp vanilla extract (I used maple, as usual… since that’s all I have in my house right now)
4 tbsp pumpkin puree
2 tsp Splenda (I used 8 sachets of Splenda)
1/4 cup carrot, finely shredded and squeezed dry

I didn’t think you could actually squeeze juice out of a carrot… I was so wrong! Once it is shredded you can actually squeeze juice out of it. I should have saved the juice, although, I am not a fan. Yuck.

Now I thought 9 tbsp of oat bran would yield more muffins then lets say… the muffin recipe in the Dukan Diet book which only has 3 tbsp of the stuff. They both made about the same amount (4).

Also a little note about pumpkin puree, it should be in a large can. Make sure to read the can very carefully since the one I found was right beside the can of pumpkin pie filling and they are not the same thing (As I have now learned). Pumpkin pie filling is packed with sugar while just the pumpkin is not.

I found the batter was very dense for muffins.

Mix all wet ingredients together in one bowl and all the dry in another. 

Fold wet into dry. 

So easy!

Pam the pan, now, however you put them in the muffin tin is how they will come out. So if you want pretty muffins, maybe smooth down the top. These are dense muffins and not very sweet. They taste almost like chocolate bran muffins because of their density. If you want it a little sweeter you could always add a little more Splenda.

Actually so good!

Bake at 350 for 12-15 minutes.


Stuck On My Celebration Meal! Help!

Hey you guys! So I’m sending this post through my iPhone because I’m getting stressed and anxious over my celebration meal.

This is the first week I don’t have a restaurant plan with friends to choose my celebration meal for me, so to speak. I don’t know what I want to have an the week is almost over! Also, with how my week is, I kindof need to eat it tonight for dinner or tomorrow.

I’m looking for suggestions. Im not craving anything and don’t want to go out to a restaurant or prepare a big meal. I’m totally stuck.

The only thing that is sticking out to me is McDonald’s… But I kindof want to go an entire year without eating that junk… So I’m hesitant to give in the towel and choose that as my meal.

If I can’t choose something I might just end up skipping it. Celebration meals usually make me feel really sick the day after anyways.

So what would you eat if you were in my shoes? What are you craving?

Thanks loves,


Tofu Kebabs – Recipe

Today for dinner I decided to make something a little different for the Prawn and I… The Dukan Diet’s tofu kebabs found on page 230.

Now I had never eaten tofu before and wasn’t sure what to expect in terms of taste or texture.


1 lbs firm tofu cut into cubes
1/2 red pepper
1/2 yellow pepper
1/2 orange pepper (all cut into cubes)
1 large zucchini, sliced
1/2 cup button mushrooms, cut in half (if you choose)
2 tbsp soy sauce
2 tsp grated fresh ginger
1 clove garlic, crushed
1 small fresh chili pepper, finely chopped

Now the book says to kebab the vegetables and then to make the marinade and then marinade everything. I did it this way and did not find the marinade to be very successful so I will suggest marinading the vegetables and then threading them on the skewers.

To make the marinade: thoroughly combine the soy sauce, grated ginger, the crushed garlic, and chili peppers.

Marinade the vegetables for 30 minutes at room temperature.

Keep the extra liquid after marinading the veggies, cook the skewers on a hot grill or under the broiler, baste often in the extra marinade.

I cooked them on the bbq, I don’t know if this cooked the tofu any better or worse than in the oven since I had nothing to compare it to since I had never had tofu before.

Cook for 10 minutes, until the tofu is browned.

I really enjoyed the cooked vegetables in the marinade, as did Prawn. We were both not big fans of the tofu, but it was more the consistency. I cut the tofu cubes very large since I was afraid of them breaking in the bbq… they did not cook thoroughly and the vegetables did not either. But the marinade was really good.

Serve with a tomato salad (which I did not do… but would have been really good to eat with the kebabs actually.)

I’m sure if you like tofu, marinade for long enough and properly, as well as cooking the kebabs fully, this recipe would be a total success.


Chicken with Mustard – Recipe

Another yummy recipe from the cookbook section of the Dukan Diet! Success! We are on a winning streak.

8 skinless, bone-in chicken thighs
1/2 cup Dijon mustard (could have done with a little less, there was a bit of mustard wastage.)
1 tsp dried thyme
3/4 cup fat-free plain yogurt or ff sour cream. I used ff plain Greek yogurt
Salt and pepper to taste

Preheat the oven to 350 and cover a rimmed sheet with foil.

Ready to go in the oven.

In a bowl, toss together the chicken, mustard, and thyme until the chicken is completely coated and then arrange the chicken in a single layer over the foil-covered sheet pan.

I then coated the chicken in basil and tomato herb Ms. Dash since I wanted to make them herb-crusted dijon chicken thighs. You could probably use any seasoning to have the same effect as what I did. Just make sure it smells good with the dijon.

Lay a sheet of foil over the chicken and fold over the edges tightly so that no steam can escape.

Put the chicken in the oven and cook for the book says 45 minutes to an hour. Mine were in for over 2 hours… so I don’t know what they are talking about here, or until a thermometer in the thickest part of the chicken thigh registers 170.

Now I just took it out at this point, I found the spices I coated the chicken with were pretty moist though and I would have wanted them a little crispy. Next time I make these (and I definetally will, so good) I will take the aluminum foil off and brown the top for maybe 10 minutes.

The book says to blend the yogurt or sour cream with salt and pepper to make a sauce. I don’t see the point in this. I just put little dollops of Greek yogurt over each thigh and then kindof spread it out and put pepper on afterwords.

Really delicious and easy, took a surprising amount of time in the oven though.


Oat Bran Gallette in the Consolidation Phase – Recipe

Look at that colour!

I want to begin by saying… I think I have finally perfected the oat bran gallette, finally, in phase 3 of the Dukan Diet.

You can read about my different attempts here.


2 egg whites
2 packets splenda
2 tbsp oat bran
1/2 cup fresh berries

Now what I do is I pour out some egg whites and whisk it. Not for too long but long enough that it starts getting bubbly.

I then add the sweetner and whisk again, add the oat bran, whisk again.

Just until it’s all mixed up.

I then take the berries, sometimes it’s strawberries, sometimes blackberries and sometimes blueberries. Sometimes a combination.

I put them in the bowl and mush them with my fork. It’s not about completely smashing them, just letting out the juice of the berry and mushing it a little. I then cook it like a regular gallette. So delicous. Really SOOOO good!