Monthly Archives: July 2009

Recipes Starches Vegetarian

Caribba Beans & Rice

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Cook 2/3 cup brown rice according to package directions using 1/3 cup vegetable broth and1/3 cup filtered water. Set aside, covered to keep warm.

Heat 1 teaspoon extra-virgin olive oil over medium-high heat. Add

1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 and 1/2 teaspoons minced garlic
Stir frequently until vegetables are tender, about 5 minutes. Add
1 cup chopped tomatoes, drained if canned
1/4 teaspoon each ground cumin and crushed red pepper

Continue cooking, stirring often for 2 to 3 minutes. Stir in cooked rice, 15 ounce can black beans, rinsed and drained & 1/4 cup fresh cilantro, chopped. Cook over medium heat until heated through.

Living Food Neutral Recipes

Garlic Cucumber Salad

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Mix 1/4 cup mayonnaise and 1 teaspoon white balsamic vinegar or apple cider vinegar or rice wine vinegar.

Start with recommended amount of next 4 ingredients, then adjust to taste.

1/4 teaspoon sea salt
1/2 teaspoon black pepper
1 clove garlic, minced
2 tablespoons onion, minced (red, yellow, white, or green)

Peel (if needed) and slice 3 large cucumbers. Stir into dressing. Let cucumbers marinate for at least 2 hours and up to all day.

Living Food Neutral Recipes Vegetarian

Raw Tacos

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These tacos are VERY spicy. You can scroll to the end of the recipe for a less spicy version.

Chop 1 large onion. Sprinkle with sea salt and set aside in a colander for at least fifteen minutes. Rinse with water and pat dry. This process removes some of the bite from raw onions.

Cut 3 avocado into chunks. Place in bowl of food processor. Pour 1/4 cup lemon juice over avocado.

Add to processor bowl:

  • chopped, onion
  • 1 & 1/2 teaspoons ground cumin
  • 1/4 cup fresh parsley or cilantro, chopped
  • 2 cloves garlic, chopped
  • 2 to 3 chopped jalapenos, seeds & membranes removed or Anaheim chilies
  • 1 cup sun-dried tomatoes, soaked and chopped
  • 1 & 1/2 teaspoons sea salt

and process untill smooth.

Spoon some of the mixture into a lettuce leaf and wrap the leaf around the filling. Or you can use a lettuce such as Boston that forms it’s own cup.

The onion makes this dish VERY spicy. You can use zucchini in place of the onion. You’ll still want to salt it first to remove some of the water.

High Protein Neutral Recipes Vegetarian

Curry Cashew Spread

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This spread can be used as a sandwich spread or veggie dressing.

Process in food processor until as smooth as possible

1 cup chopped inner celery stalks with leaves if possible
1 cup broken or chopped toasted cashews
1 1/4 inch ring red onion, chopped
2 to 4 tablespoons curry powder
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Taste and adjust seasoning to taste. There’s no need to add mayo to this spread, it’s very creamy as is.

Use as a sandwich spread. Suggestions for sandwich filling:

  • apple
  • cucumber
  • tomato
  • zucchini
  • roasted bell pepper
  • mix of the veggies above
  • chicken, lamb, or turkey with Protein Bread or other bread substitute

Or thin with extra-virgin olive oil or buttermilk and a little fresh lemon or lime juice (use rice vinegar if you don’t have fresh citrus available) to dress a green salad or cooked veggies.

$$$avers Fruit High Protein Kid Friendly Menus Tips

Amy’s Organics Saves the Day!

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semi-homemade meals

 

I always have a few of Amy’s Organics prepared meals in my pantry and freezer. I’ve tried many of the frozen and boxed brands and haven’t found them to be that tasty, but Amy’s Organics have been a hit every time I’ve served them. And it’s fabulous to know that all of the ingredients are organic, and most meals use whole grains. Many of the frozen items come in individual and family size. On a busy day all I have to do is pull one out, heat and eat. They’re great as is, but a few semi-homemade meal hacks such as adding frozen veggies or leftovers from the fridge I can up the veggie intake and stretch one meal into two.

And when they’re on sale I stock up on as many as my freezer and cupboard can hold.

Beans, refried

Amy’s refried beans are perfect for making a healthy burrito, nachos or a layered dip. I like to stir refried beans into broth with some of Amy’s salsa for a quick bean soup.

burritos and tamales

These burritos are all around 250 calories and delicious. I love to serve them with loads of salsa and call it a meal. For the little ones, I put them in a bowl and cut them up. They look like a mess but that doesn’t matter since they disappear real fast.

cereal

Amy’s has lots of great cereal choices. Perfect in the morning with nondairy milk and sliced fruit.

enchiladas

Another great quick and easy dinner. If you need a little somethin’ somethin’ to feed a hungry teen you can heat up a can of Amy’s refried beans to serve with the enchilidas.

kids meals

Your little darlings will love these healthy lunches and dinners. Serve them with sliced fruit or veggies on the side for a little extra nutrition.

Pasta & Ravioli

Much better for you than a can of orange spaghettios.

lasagna
There are several varieties to choose from.

macaroni & cheese
These meals have so much sauce that you can stir in up to a cup of cooked veggies.

pizza

So MANY varieties. May favorite is the Roasted Vegetable. Eat as is, or pile a salad on top and eat it like a sandwich.

Pizza Snacks

Kids, adults, everybody loves these. I heat up a cup of pasta sauce and serve it as a dip.

Sodium light

These are not my favorites but it’s nice to see that they offer this option

Soup

Love, love, love their soups. My fave? Any of the chilis. I eat the chili straight out of the can as soup, on hot dogs and hamburgers, and over eggs. If I want a light meal I’ll add some broth to the chili.

 

What are your fave Amy’s Organics hacks? Share in the comments.

Guidelines Kid Friendly Tips

The Power of Water

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We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should, it’s not a habit that many people form.

But there are some very powerful reasons to drink lots of water every day, and forming the habit isn’t hard, with a little focus. The above is the beginning of an excellent, short & very informative article published by Dumb Little Man. Read the rest of the article here.

 

How to Keep Your Family Safe From Toxins

Make Drinking Water More a Part of Your Life

Replace your plastic water bottles with stainless steel.

Fill a stainless steel bottle 1/2 full of water and place in the freezer. When you’re getting ready to leave the house fill the bottle to the top with fresh water and you’ll have ice cold water for quite a long time.

Fill ice cube trays with orange, lemon, lime, grapefruit or watermelon juice. Pop them into your water glass for a little extra flavor.

Puree mint with enough citrus juice to make a smooth puree. Freeze in ice cube trays and add them to your water glass whenever you need a flavor boost.

Use herbal tea bags to add flavor to your water.

 

$$$avers Beverages High Protein Vegetarian

Protein Powder – Find the Right One

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I like to have a vanilla and a chocolate protein powder in my cupboard at all times. Besides all the benefits cited by health professionals they are simply a quick and easy way to make a meal when I’m hungry, when I’m losing weight, when I’m on the run, when I feel like a sweet snack …

UnDiet Tip:

Save $$$’s by using any of the following in your protein drink:

  • fruit that won’t make it to the next day in your protein drink
  • the last bit from a sugar-free jam jar
  • any fruit or sweet potato puree that your baby refuses to eat

There’s a protein powder out there for everyone

Organic Protein Powders

Isagenix has one of the best tasting organic and refined sugar free protein powders out there.

Muscle Building Protein Powders

Joey Vallancourt gives readers 5 ways to choose the right protein powder to match your weight lifting goals.

Vegan Protein Powders

One Green Planet has 7 Must-Try Vegan Protein Powders which they have tried and tested. They also have some great suggestions for how to use protein powders in things other than smoothies.

 

Gluten Free Protein Powders

Thank you to FitSugar for sharing these five gluten free protein powders with us.

Sugar Free Protein Powders

Whether I’m looking for a muscle building protein powder or a vegan or organic powder, as far as I’m concerned it should definitely be free of refined sugars. The Celiac Diva has the lowdown on sugar free protein powders.

Tips

Resources for UnDiet Friendly Foods

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In an Internet culture where link posting is pitifully indiscriminate The UnDiet wants you to know that the links on this page are carefully researched and only posted if deemed to be helpful or otherwise of interest to you, the discerning UnDieter. We routinely decline to trade links with sites seeking to post their links when we find that their site does not meet our specific requirements.

Annie Chun’s traditional Japanese udon soup bowls are all-natural, vegetarian, contain no MSG or preservatives.
They cook in just one minute and are packed in an Earth-friendly biodegradable bowl. Product of the USA.

Annie’s Homegrown has a wonderful variety of prepackaged meals, snacks, desserts, kid-friendly meals … Everything I’ve tried from Annie’s has been delicious.

Dixie Diner Summer fun can leave less time to prepare healthy and UnDiet conscious meals and this incredible site is packed full of completely healthy, and meat-free prepackaged meals. You’ll be amazed at what you can buy here! Take a cruise through the products pages just to experience a drop-your-jaw moment. One word of caution: they have a product called Trutina which says it has no bitter taste, and sorry to say – it’s not true. Check out the review below for Soy Rocks.

Soy Rocks: taste great, although have that slightly bitter taste from the Trutina sweetener (similar taste to Sweet ‘N Low). Although I’ve found that when I use these rocks with other foods the bitter taste is hidden. For instance I stirred them into a pudding and let it sit in the fridge overnight. The next day I had a delicious fudgy cake – the Soy Rocks had absorbed the moisture from the pudding.

Ethnic Grocer offers more than 20,000 ethnic food products. Also recipes for light versions of many favorite ethnic dishes.

Good Baker What can I say about the Good Baker dessert and pancake mixes except WOW! I can’t remember the last time I was this impressed with a food product. All of their products are low fat, cholesterol-free, with mostly organic ingredients, whole grain organic flours including whole soy flour. All ingredients comply with UnDiet guidelines including the organic evaporated cane juice used to sweeten their mixes. These mixes couldn’t be any easier to prepare, just add water and oil, pour in the pan and pop in the oven. Thirty minutes later – YUMMY chocolately delicious brownies. Note: the natural sugar used in this mix does raise your insulin level so you should only indulge in these goodies occasionally while in weight loss and not too frequently when in maintenance.

Hickory Farms has wonderful cheeses and meats. Take advantage of their free shipping to experiment with some new flavors or rediscover your old favorites. Send a dieting friend a fruit basket or a high protein dieter a beef and cheese basket.

Indian Harvest has the finest rice, grains and beans available to chefs – and now available to consumers! Their gourmet offerings include soups, salads, olive oil, chutneys, cookbooks, kitchenware, and samplers.

Kalyx Foods – natural and organic herbs, foods, spices, coffees & teas.

La Tortilla whole wheat, oat-fiber, fat-free tortilla that is only 3 carbs per tortilla (if you care about such things). You can order these on-line (or call 1-800-446-1516) by the case (they do freeze well) or most supermarkets carry this brand. If you’ve tried regular white flour fat-free tortillas & didn’t like them, try these. They taste much better.

Miss Roben’s foods for those allergic to wheat, gluten, & dairy; also many egg-free foods. Read ingredient lists carefully; many contain white rice powder (an UnDiet no-no), cornstarch (which I caution you to use infrequently) & some do contain dairy. Their product list is too extensive to go through here but I did go over the bread products & the Potato Bread Mix & Mock Rye Bread are good UnDiet breads. All the pastas except for those with sauces are good choices. They also have a Soft Pretzel Mix (under Pizza Pie Crust & More) that looks terrific! All of the cookie mixes contain refined sugar – alas, it isn’t a perfect world. UPDATE: as of January 29th, 2013 we could no longer find Miss Roben’s online. If any of our readers can give us the 411 on them please let us know in the Comments section.

Nature’s Path is a good resource for healthy, whole grain baking mixes, breakfast foods, snacks …

Rocky Mountain Organic Meats cattle are raised on natural grains and grasses, without the use of growth hormones or antibiotics, and are certified by the American Health Association. “Many of our customers tell us that Rocky Mountain meats tastes the way meat used to, full of flavor and clean.”

Seafoods.com is your source for fresh and frozen Seafood delivered overnight to your door. Choose from over 1,400 varieties of seafood including tuna, live lobster, shrimp, Mahi Mahi, crab and more. Whether you’re two or two hundred, you’ll love their fresh products and fast delivery. Now you have no excuse not to enjoy a backyard clambake.

Sunspire, finally a source for grain-sweetened chocolate chips!  They also have a wide variety of other hard-to-find ingredients. Check them out, you’ll be glad you did. Oh and don’t leave their site without putting a bag of their Sundrops in your cart. You  will not be sorry – promise.

The Natural Pantry Soymage Parmesan Cheese Alternative, Veggie Gravy Mixes, Ethnic Entrees, Nutritional Yeast Flakes, Egg & Cheese Substitutes, Milk Alternatives (soy-free), Vegetarian Broth & Gravy Mixes, Ethnic Entrees, Entree & Side Dish Mixes (Rice & Pasta, Stuffed Potatoes, Couscous, Polenta – Dinner-Size & Single Serving Cups), Soup Mixes (Dinner-Size & Single Serving Cups), Dried Mushrooms, Sodium-Free Sauces, Salad Dressings, Anchovy-Free Worchestershire Sauce, Organic Baking Mixes, Hot Cereals, Organic Chocolate, Cookie & Pudding Mixes, Broccoli Sprout Seeds & Sprouting Kits, Mori-Nu Tofu Instant Pudding & Pie Mixes. They’re working on setting up an on-line shopping cart, but until then you can go to the site to compile your shopping list, then call 1-800-695-2241 to order.

 

 

Fruit Neutral Recipes Starches Vegetarian

Beet & Roquefort Salad

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This recipe is from The Silver Palate Cookbook and doesn’t need any modifications to meet UnDiet guidelines.

This hearty salad is especially welcome in winter. It goes perfectly with a ham, grilled sausages or the like, and the color combination is striking on a buffet table. As a variation you may omit the Roquefort and sprinkle the salad generously with chopped fresh dill.

  • 8 to 10 medium-size beets
  • 3 tablespoons red wine vinegar
  • 3 tablespoons walnut oil
  • 1/2 cup shelled walnut halves
  • 1/4 pound imported Roquefort cheese
  • freshly ground black pepper, to taste

Wash beets well, and trim stems and roots without piercing the skin. Drop the beets into a large kettle of boiling salted water and cook until tender, 20 to 40 minutes, depending on the beets. Drain, cool, and peel beets, and cut into julienne.

In a mixing bowl toss the beets gently with the vinegar and walnut oil. Taste and add more of either if you like; there should be just enough to coat the beets. Cover and chill until serving time.

To serve, toss the walnuts with the chilled beets and arrange in a shallow serving bowl. Allow to return to room temperature. Crumble the Roquefort evenly over the top and grind on black pepper to taste. Serve immediately.

6 to 8 portions

 

Kid Friendly Recipes Starches Vegetarian

Ranch-Style Baked Beans

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This is one of Global Health & Fitness’ Healthy Recipes with some UnDiet variations.

Preheat oven to 400 degrees.

Heat 1 teaspoon extra-virgin olive oil over medium high heat. Saute 1 cup stewed tomatoes, with their liquid and 1/4 cup chopped onion, about 3 to 5 minutes.

Stir in 1/2 cup unrefined sugar, 1 tablespoon mustard, 1 & 1/2 teaspoons balsamic vinegar, 3 cups and 3/4 cup canned red kidney beans; cover and simmer over low heat for 10 minutes.

Remove lid and simmer for 15 to 20 minutes.

Nutritional Information: Calories: 243 ~ Carbohydrate: 54 grams ~ Cholesterol: 0 milligrams ~ Dietary Fiber: 7 grams ~ Fat: 0 gram ~ Protein: 9 grams ~ Sodium: 600 milligrams

More healthy, delicious recipes from GHF and a suggested shopping list.

 

 

UnDiet suggestions for leftover Ranch-Style Beans:

Ranch-Style Pasta: spoon hot Ranch-Style Beans over buttered whole grain pasta.

Ranch-Style Tacos: spoon hot Ranch-Style Beans onto warm corn tortilla. Top with shredded lettuce and chopped tomatoes or salsa.

Ranch-Style Sloppy Joes: add browned ground meat to beans. Heat through and spoon over whole grain buns.