Crock Pot Pulled Pork

I love a good plate of nachos. Especially if its accompanied by some sporting event and an ice cold beer. I have been looking for different ways to make pork and why not nachos? Except to make this dukan and healthy I declined on the chips and loaded up with crispy iceburg lettuce. And you know what? I didnt even miss the chips. Not to mention your house will smell like heaven while this is cooking. You can thank me later.

Slow Cooker Pulled Pork
Serves 2-4
1 lb Pork Tenderloin
1/2 jar of salsa verde
1 tsp garlic powder
2 tsp chili powder
2 tsp cumin
1 tsp onion powder
salt and pepper

Place the pork in the slow cooker and add the salsa and spices. Let cook on low for 5-7 hours or on high for 4 hours. About 30 min before serving, shred pork with a fork and give it a nice stir. Garnish with chips, or in my case lettuce, ff sour cream, ff cheese, jalapenos. Basically anything that you like on your nachos!

I served the pork on chips for the boyfriend and he had two helpings! Success? Id say so.

*You could use a packet of taco seasoning in place of the separate seasonings if it is easier for you. I just have the spices on hand and the packets usually contain additive

Proof is in the Pudding

I have now been on the Dukan since the end of May. About 3 or so months. In that time I have lost 35 pounds! I am down 3 pant sizes and in my pre-pregnancy jeans and down almost 3 shirt sizes. When I was in Arizona visiting family in May, me and my mom did some shopping. My maternity clothes were too big but my pre pregnancy clothes were still too small. I could not even get my favorite jeans past my knees. Totally depressing. So we did some sale shopping because I knew I was going to lose the weight. However, I did not expect it to happen so fast! All the pants I bought while I was in Arizona have to be held up by a belt they are so big! I still want to lose a few more pounds and tone. All that skin from a baby doesn't shrink over night. But overall I am pretty happy with the results and how quick it has all been! I have not had to starve or deprive myself whatsoever. I weigh 10 lbs less now than i did before I got pregnant. You will see results just stick with it!

I am attacking again this week because last week we ate so terribly I can feel my body just revolting. We had your standard steak on monday but last night I was feeling creative. I wanted salmon and had some dill so I got to work and this is what i came up with!

Salmon with Soy and Dill

Serves 2

3 Salmon filets

3 TBSP fresh dill chopped fine

3 cloves of garlic, minced

juice of half a lemon

a tiny splash of olive oil (about a tsp)

1 TBSP of low sodium soy sauce

3 lemon slices 

Preheat your oven to 400 and line a baking sheet with foil. This will save you a mess of clean up. Combine the dill, garlic, lemon juice, olive oil and soy sauce in a bowl and stir. Season your salmon with salt and pepper and place on the foil. Spread your mixture evenly over the salmon and add a lemon slice for extra flavor. Bake for 15-20 minutes until nice and flakey.

This was the finished product. My plate only had the salmon since I am attacking. I made him somerice and roasted broccoli. If you are in a veggie rut I urge you to try this broccoli!!! All you do is roast in the oven at 400 with some garlic, lemon juice and olive oil for about 10 minutes. I had to sneak a piece off!

I also made a tzatziki to accompany the fish. The fish had plenty of flavor but I love a good tzatziki. It goes great with chicken too.

Terrible picture I know. I am still learning!

Tzatziki sauce
8 oz greek yogurt
juice of half a lemon
salt and pepper
1 garlic clove, minced
1 TBSP dill chopped fine

Mix all together and let sit in the fridge to combine. Enjoy with fish, chicken and even as a dip for pretzels

Pork with a Punch

Normally when I cook pork chops it's always the same story. Some sage and seasonings and BBQ sauce. Its delish but gets old after a while. Yesterday, that was my game plan, until I stumbled upon this amazing recipe from Alton Brown. It marinates the pork in a decadent bend of rich coffee and sweet molasses. I don't have molasses on hand so I substituted sugar free maple syrup and made it Dukan friendly! It had such a rich flavor and so different than what I normally do! Definitely trying this one again!!

Dukan Coffee and Maple Marinated Pork Chops

Adapted from Alton Brown

Serves 2 

Ingredients

1 cup strong brewed coffee, cooled

1/2 cup sugar free maple syrup

2 tablespoons apple cider vinegar

1 tablespoon dijon mustard

2 cloves garlic, minced

Kosher salt and freshly ground pepper

1/2 teaspoon ground ginger

6 to 8 sprigs fresh thyme

2 Pork Chops

Directions

Combine the coffee, syrup, vinegar, mustard, garlic, 1 teaspoon salt, 1/2 teaspoon pepper, the ginger, thyme and pork chops in a 1-gallon zip-top bag; seal and shake to combine. Marinate in the refrigerator for at least 2 hours or overnight. 

Preheat a skillet to medium-high. Remove the pork from the bag. Pour the marinade into a saucepan; boil gently over medium-high heat, stirring, until reduced to 1/2 cup, 12 to 15 minutes. Remove the thyme stems.

Cook the pork chops for 3 to 4 minutes per side, or until they reach an internal temperature of 145. Let rest for 5 minutes; serve with the glaze.

Slow Cooker Brown Sugar and Balsamic Glazed Pork Tenderloin

This is the second time I have made this pork and it is seriously amazing. We never have leftovers and that really says a lot! As a mom of a little one the crock pot is such a life saver. I just put the pork in the cooker in the morning and it's ready by dinner time! The hardest part is brushing on the glaze and really how hard is that? I love that this dish can also be Dukan by switching regular brown sugar for the brown sugar blend. It has so much flavor and you still stay focused on the diet! I look at that as a win win.

Slow Cooker Brown Sugar and Balsamic Glazed Pork Tenderloin
Serves 2
Adapted from Six Sisters Stuff

Ingredients:

1 (2 pound) boneless pork loin

1 teaspoon ground sage

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup water

Glaze

1/2 cup brown sugar splenda blend

1 tablespoon cornstarch

1/4 cup balsamic vinegar

1/2 cup water

2 tablespoons soy sauce

Directions:

Combine sage, salt, pepper and garlic. Rub over roast. Place in slow cooker with 1/2 cup water. Cook on low for 6-8 hours. About 1 hour before roast is done, combine ingredients for glaze in small sauce pan. Heat and stir until mixture thickens. Brush roast with glaze 2 or 3 times during the last hour of cooking. Serve with remaining glaze on the side.

Dukan Attack Phase Sample Menu

A few of my friends are starting the Dukan and have been feeling a little lost. I can relate. It seems a little overwhelming any time you start a new diet, especially one with strict rules like Dukan. But I will be the first to say IT IS SO WORTH IT!! I have lost 30 lbs since March and the majority of that is since May when I started Dukan. Like I mentioned in my Dukan Digest here, the attack phase is when you will drop weight the quickest because of all the protein you are eating. Your metabolism is working overtime to break it all down and the oat bran is ridding your body of the extra fat you don't want or need. A few key things in this phase is never let yourself get hungry and eat as much as you want.


These are all the foods you can eat unlimited amounts of throughout every stage and especially the attack:
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu


A typical day on attack for me looks like this:
Breakfast
scrambled eggs with ham and non fat cheddar cheese, salsa and a little non fat greek yogurt on top
Coffee


Snack
Low-fat Yogurt with Oat Bran ( my fave is light and fit by yoplait)
Water


Lunch
A couple pieces of deli roast beef with mustard and oat bran bread recipe here
diet coke


Snack
Hardboiled egg
Water


Dinner
Delish Chipotle Lime Chicken with fat free cottage cheese and the same oat bran bread from lunch
Perrier 


Snack
Another Yogurt or 2 small pieces of Dark Chocolate


To not get terribly bored make sure to switch it up. Have pork chops with homemade BBQ sauce, steak on the grill, any kind of fish, and different sugar free jams on your bread. By day four you will probably curse my name, but STICK WITH IT!! You are almost done with attack and the first time you have veggies they will taste like heaven on a plate. You will see results you just have to stay motivated. 

Hope this helps :)

Veggie Frittata

I sometimes have this terrible habit of forgetting about things in my fridge. I dont know how or why but it happens and I hate wasting food. Well last night I was so not in the mood for a big dinner since we had a late lunch and the show I was watching made a frittata. I figured how hard could it be? And I was right. It was beyond easy, super tasty and completely Dukan. It also made excellent breakfast this morning! Can't go wrong with a double duty dish!

Veggie Frittata
Serves 2 
6 eggs
1/4 cup fat free milk
1 zucchini
1 yellow squash
1/3 cup mushrooms
1/3 cup bell peppers
2 tsp garlic powder
1 tsp onion power
2 tsp red chili flake
1/2 cup fat free cheese
salt and pepper

Preheat your oven to 400 degrees. Chop your veggies and put in a skillet over med high heat. Add all your yummy spices. Whisk your eggs, milk, salt and pepper in a bowl and push to the side. Once your veggies have become tender, scoop them in an 8x8 baking dish lightly sprayed with some pam. Pour the eggs on top and sprinkle with cheese and place in the oven for about 25 minutes. To know its done, stick a knife in just like a cake. If it comes out clean, its done :)

Next time I make this I will probably add some bacon or ham and rotel. It def had plenty of flavor but why not make it even better??

Breaded Italian Style Stuffed Mushrooms

I guess it is safe to say I have a love affair with mushrooms. Button, portabello, you name it Ill eat it. I love them in salad, eggs, pasta, the list goes on and on! Well the other night the boyfriend was not home for dinner and I did not feel like cooking an extravagant meal. These little babies were delish! Super filling but not heavy and really easy. If you like mushrooms, cheese and being skinny this is a recipe for you!

Breaded Italian Style Stuffed Mushrooms
Makes 8 stuffed mushrooms (I ate one while they were cooling)
4 Tbls oat bran
1 1/2 tsp garlic powder
1 1/2 tsp dried oregano
2 tsp dried basil
1 egg
1/4 cup mozzarella cheese
8 button mushrooms

Preheat oven to 400 degrees. Mix the dry ingredients in one bowl and whisk the eggs together in another. Take a damp paper towel and wipe off the mushrooms. Carefully pull out the stem. If it comes out right you will have a nice socket inside. You can save the stems for scrambled eggs and what not. Stuff some cheese in that socket you made. Be gentle! These mushrooms are about to be your besties. Using a fork coat the stuffed shroom in egg and then in the "breadcrumb" mix. Place on a rack on top a baking sheet. Bake for about 10-15 minutes. The cheese will melt and the oat bran will toast up deliciously. Dip in some homemade marinara or fat free ranch!

Healthy Chicken Salad

I love a good chicken salad. There is just something about it that takes me back to begin 7 years old and my mom making them for us. This salad is a much lighter, dukan style chicken salad. It is super healthy and really refreshing on those hot summer days. You could change it up with the veggies and spices you want too. It is very versatile. Not to mention its super quick and easy! Can't go wrong there can ya? Let's dive in....

Healthy Chicken Salad

Serves 2

Salad

One can of already cooked chicken ( I used Tyson. Has the least amount of sodium and fat)

1 tsp chili powder

1 tsp cumin

salt & pepper

Half a bag of already chopped broccoli slaw

1/2 cup of fat free cheddar cheese

Dressing

1/2 cup fat free sour cream

Juice of one lime

Drain the chicken and put in a saute pan over medium heat. Add the seasoning and warm chicken through. Since it is already cooked it will only take about 5 minutes. Whisk together the lime and sour cream and open the bag of slaw. Place all components in a bowl and toss! Super easy right? 

Dukan Digest

The majority of recipes that will be posted on this blog will be "Dukan Friendly." So I am going to give a brief summary of the diet. Let me start by saying how much I hate that four letter word: DIET. As soon as I hear it I am starving and want chocolate, or a big mac.  Generally diets help you lose weight but as soon as you stop the diet, the weight comes crawling back like an old friend you did not miss. Dukan is more of a lifestyle. It originated in France and got its claim to fame after Princess Kate divulged she used it to get in shape before the royal wedding. Dukan changes the way you eat and although at the beginning there are many foods you can't eat, after a while you find yourself not missing them anymore once you get to the further stages. Dukan focuses on high protein, low carbs, low fat and is a healthy way to lose weight fast. It is centered around protein and vegetables with 100 foods you can eat and the best part? ITS ALL YOU CAN EAT! Excuse how excited I am but I truly believe this diet can and will work! I have seen proof in my mom, step dad and grandma. And as a 20something mother who just had a baby I am looking to lose all this baby weight quick and healthily. So here we go!

Official website here

PHASE 1: ATTACK!
This phase can last anywhere from 1-10 days. It is all protein all the time baby! We are talking eggs, skinless chicken (not fried. Sorry folks!), lean hamburger, lean steak, pork, non fat dairy, all fish and shellfish, and 1-3 tablespoons of oat bran. Just remember to not let yourself get hungry! EAT EAT EAT!


The first few days might be a little challenging. Not only are you fighting your old eating habits but you may also feel tired, sluggish and even flu like at about day 3. Do not fear my friend this will all subside and you will already notice yourself losing a lot of the bloat you may carry around. This is because your body is in ketosis. Thats a fancy word for saying your body is using fat as energy. Since you are not consuming as many carbs, your body is working overtime to process all that protein and kickstarting your metabolism. The oat bran helps lower your cholesterol, keeps you feeling full, and slows down sugar absorption to keep your blood sugar at a healthy level. 


During this stage it is imperative to drink at least 1.5 liters of water a day. With all that protein your body is trying to process, you could potentially get kidney stones if you do not stay hydrated! Also, do not do any extensive exercise in this stage beyond a 20 minute walk. A diet thats all you can eat and little exercise?! Sign me up!!


If you are anything like my mom, you might get a tad bored around day 3 or 4 without any veggies. A good way to curb the boredom is breaking up your meals with a diet soda of any kind. Diet A&W is seriously uhhmayziing! 


PHASE 2: CRUISE
This phase allows you to reintroduce veggies! The standard process is one PV (protein&veg) day then one PP(Pure protein) day. You gradually but steadily lose weight by alternating. Mr. Dukan says to stay on this phase 3 days for every pound you want to lose. 
These are the veggies allowed:

1. Artichoke
2. Asparagus
3. Aubergine
4. Beetroot
5. Broccoli/purple sprouting broccoli
6. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
7. Carrot
8. Celery/celeriac
9. Chicory100 Natural Foods That Keep You Healthy
10. Courgette
11. Cucumber
12. Fennel
13. French beans/string beans/mangetout
14. Leek
15. Mushrooms
16. Onion
17. Palm hearts
18. Peppers (sweet)
19. Pumpkin/marrow/squash
20. Radish
21. Rhubarb
22. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
23. Soya beans
24. Spinach
25. Swede
26. Swiss chard
27. Tomatoes loo.
28. Turnip

PHASE 3: CONSOLIDATION

This phase is where you are at your most vulnerable. You have lost your goal weight and now have to be very careful to not gain it all back. Consolidation is designed to reintroduce foods you once ate, but in a healthier way. Unlike the Cruise phase, for every pound you want to lose you must stay in this phase for 5 days. But rejoice! You can now eat some "forbidden food" that were not allowed in the first two phases.

1 piece of fruit a day. Anything besides bananas, cherries and dried fruit.

2 pieces of whole grain bread a day.

2 servings of starchy food a week. White rice and potatoes are frowned upon.

One day of pure protein. This ensures that your metabolism will stay up and the weight will not sneak back. 

And finally! A CELEBRATION MEAL! Two times a week you can have whatever you want. And yes that includes burgers, pizza, fries. The whole enchilada. But before you hit the drive through, you must remember only have one serving. Do not over indulge. And t

ake a day in between the two meals instead of back to back. Your body needs time to burn the excess calories. 

PHASE 4: STABILIZATION

This last a final phase is one you will stay on the rest of your life. Remember when I said this was more a lifestyle? That comes into play now. In order to keep your new fab body remember to eat 3 tablespoons of oat bran a day, take the stairs whenever possible, and have a pure protein day on the same day, each week. Mr. Dukan suggests Thursday!

THATS IT! You are well on your way to having the body you always wanted. No starving, no depriving. Just a change in eating habits. I promise if you stick with it you will see results. I have only been on it for 3 weeks and in the first week alone I lost 8 lbs. Stay creative and stay positive. I will post recipes as much as I can to help you. And ask questions if you have any :)