Wednesday, July 24, 2013

『Dukan Friendly Recipe』Avocado Basil Sauce for Pastas

Prep time: 5 mins
Cooking time: 5-10 mins
Serves: 4 (100 g pasta/serving)
Dukan diet*: Cruise Phase (serve with Dukan bread), Consolidation Phase (serve with pasta)

*I disagree with Dr. Dukan with regard to avocado being a diet-threatening and fatty veggie! Avocado is just like all the high-fat fishes, it's very nutritional (especially so for the vegans) and does NOT make you fat! It's a great substitute for fishes and meats, especially for a carb-day, we all know it's the combo of animal fat and carbs truly makes us fat...

What you need:

2 ripe avocados
2 tbsp skim milk
3 tbsp light cream cheese
fresh basil (optional): you can add as much/little as you want
salt and black pepper to taste

What you do:

- Cut avocados into big pieces, wash the basil and slightly squeeze out the water (doesn't need to be super dry, as long as the water is not dripping then it's fine)
- Put avocado pieces and milk in the blender
- Add a pinch of salt, black pepper and cream cheese
- Blend on low speed until everything is smoothly combined, add more milk if you find the "batter" too thick, only add A LITTLE at a time!

- Put in the fresh basil. If you have a large amount to add, then do it one handful at a time. But if you have a big blender I presume you can just add them all at once.

- Blend on low speed until creamy, more or less like this consistency ↓ 

- Taste if you need more salt and pepper

Serve with any kind of pastas or with Dukan bread, or even as a dip sauce!



I like my pastas with LOTS of veggies, I always add vegetables to my pastas no matter which sauce I'm using...I even add veggies to mac and cheese ⊙▂⊙

In this case I added sweet pepper, cucumber, onions and garlic.

- Wash and cut all your desired veggies into any shape/size you want
- Fry them with 1 tbsp of oil, a pinch of salt and 1 tbsp of vinegar for about 2 mins
- Add Italian pasta herb mix ➫ this is very IMPORTANT if you want authentic and super delicious pastas!
- Stir fry on a medium heat until all the veggies turn soft

- Pour in your basil avocado sauce, stir and let it cook for one more minute
- Serve immediately with any pasta of your choice

Buon Appetito!


  1. Wow! This looks really yummy! Can I save this recipe? Do you think it would be okay to use just water instead of skim milk? My throat gets stuffy and itchy when I drink things with milk in them.

    - kat

    1. Thank you Kat:-f
      I think you can use water since you don't need to put much in anyways...but if you want a thinner sauce then you need a lot of liquid and water will reduce the milky/creamy flavor and texture, so perhaps you can use soy milk or almond milk instead. :D


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