The UnDiet Weight Loss Guide » December 15, 2010

Daily Archives: December 15, 2010

Basic Information

Starch Substitutes for Food Combining

Published by:

Breading for a Starch Meal

Try not to fry, instead brush or spray a cookie sheet with oil and “oven fry”. It’s important to use a flat sheet or cookie sheet rather than a pan with high sides, otherwise your food will bake, not “fry”. Even better, place a cooling rack inside a roasting pan. Spray rack with oil and place your food on the rack before baking.

  • whole grain bread, crumbed in a blender or food processor
  • whole grain flour
  • For a thicker coating dip food in nondairy milk, veggie broth, or any other liquid (even water) before dredging.

Baked Goods

These substitutions don’t work well for cookies, but are great for cookie bars, cakes and other baked goods. Since I don’t eat eggs very often I keep a couple cartons of frozen egg white in the freezer to use when baking.

  • Two egg whites for one whole egg.
  • Replace white flour with sifted whole grain flour for a Starch Meal, using 1/4 less than the recipe calls for.
  • Replace sugar with Stevia , Splenda, Truvia, honey, agave nectar, pure maple syrup, pr any other unrefined sugar. You’ll have to experiment with the amount that will satisfy you and work with your recipe.
  • Substitute cocoa powder and unsweetened or bittersweet (bittersweet does have some sugar though) chocolate wherever you can. Adjust the sweetener to compensate for the loss of sugar that would have been in the semi-sweet or milk chocolate.

Crusts for a dessert

  • For a pastry crust use a whole wheat pastry crust. If you’ve got the time you could make whole wheat tortillas, adding in some ground nuts, flavoring extract and acceptable sweetener and use those in place of a pastry crust. Another idea would be to use a crumb crust, using store bought  or home made natural cookies, instead of a pastry crust.

Crusts for an entree

  • For a pastry crust use a whole wheat pastry crust. If you don’t have a recipe for one I’ll be publishing one on the Starch Recipes page sometime in the near future.
  • Whole wheat tortillas.
  • For a crumb crust make sure that the crumb mixture consists of whole grains or ground nuts.


Use the chart below to choose a potato that’s lower in starch. Keep in mind though that a potato’s starch content determines the best way to use it. The rule of thumb: the more starch a potato has, the less moisture it contains, which results in a fluffier texture when cooked. Note: new potatoes (which are often red potatoes) can be any type of potato that’s been picked before it matures. They have the same starch content of the mature potato.

I buy mostly low starch potatoes and use them in place of the more traditional Russet or Baking potatoes. They cost a little more, but what would you pay to lose a pound?

High Starch

Medium Starch

Low Starch

Russet Long Whites Round Whites
Baking Yukon Gold Eastern
Idaho Finnish Butter Purple Peruvian
Round Reds


Diced or chopped: For the most part, as long as your serving this recipe with a Starch meal, (not a Protein meal) it’s okay to leave the potatoes in. However if you’ve had a lot of potato in your diet lately you may want to use one of the following substitutes:

  • cauliflower is the most direct substitute for potatoes and one you can always count on.
  • mushrooms
  • carrots
  • green beans
  • jicima

Pureed: Use cauliflower instead of potatoes.

Mashed Potato Crust or Topping

  • mashed cauliflower
  • whole grain biscuit dough
  • brown or wild rice crust
  • whole grain pastry dough

Here are some breads you can purchase:

  1. Ezekiel bread (made with sprouted grains
  2. whole wheat pita bread
  3. whole wheat tortillas (Since fat free whole wheat tortillas are difficult to find and generally taste horrible, I’ve included a very simple recipe.)
  4. Whole wheat lavosh. These are fat free and taste great. Many supermarkets carry them, and almost every health food store I’ve shopped at. Very cheap, very big, excellent for wraps. I use these in place of tortillas all the time.
  5. Whole grain naan.


Basic Recipes

Fat Free Whole Wheat Tortillas

You won’t miss the fat in this recipe, and they’re so easy to make. A really fun family project. You mix up the dough, and divide it. Then let one family member roll out the tortillas, another cook them, another fill them, another roll them, another stack them in a baking pan to keep in a warm oven. Because making tortillas will coats my kitchen with a flour residue I always make as many as I can at a time and freeze or refrigerate the leftovers.

  • whole wheat flour
  • water
  • salt to taste
  • optional: herbs fresh herbs are best, but if you don’t have them use dried, just in lesser quantities: basil, oregano, cilantro, rosemary, sage, minced garlic, minced dried tomatoes, cumin, coriander, fennel, cinnamon, finely minced citrus zest … You might also want to try mixing a little flavoring extract into the water especially if you’re making a dessert tortilla. Vanilla, rum, coconut, chocolate, or orange extracts go great with cinnamon and/or citrus zest. I haven’t yet tried using flavoring for non-dessert tortillas but I’d like to try tequila, vodka, maybe even wine. Don’t worry about the alcohol, it burns off when you cook the tortillas. If you try it, please e-mail me with details of your experience.

Mix the flour with enough water to form a stiff, but workable dough. Cover dough and let rest for at least 30 minutes or refrigerate and proceed the next day. Cut dough into equal sized pieces, depending on how large you want your tortillas. On a floured work surface with a floured rolling pin, roll each dough ball into a thin tortilla. Heat griddle or heavy pan. Place first tortilla in pan and let it cook while you roll out the next tortilla. When the tortilla bubbles on the top and has small brown dots on the underside, turn it over. It will cook very quickly on the second side. Continue cooking and rolling until all of your dough is used.

Fat-Free Whole Wheat Bread

Stir 2 packages yeast into 2 cups warm (not hot) water and 1 cup low-fat or non-fat rice or nut milk. Allow 3-4 minutes for yeast to dissolve, then add 1 tablespoon salt, 1/4 cup date or maple sugar and 4 1/2 cups whole wheat flour, and any of the optional ingredients below. Knead for 2 minutes, adding a bit more flour to keep the dough from being too sticky. If using a food processor mix ingredients in processor, knead for 10 seconds. Let rest for 10 minutes. Add another cup of flour, kneading the dough for 10 minutes, adding more flour if necessary to keep dough from being too sticky. Using food processor mix for 30 seconds to 1 minute, until dough is elastic. At this point you can either continue to make the bread or freeze all or half of it. If you’re using frozen dough, let it thaw in the refrigerator for 8 hours or overnight, then proceed. Oil the bowl, place a towel or plate over it and set to rise in a warm place for 2 hours. Or you can set the oven to warm, turn off, and place dough bowl in oven, uncovered. Punch down the dough. You now may add anything from the list below. Divide the dough in half and place in nonstick or lightly oiled loaf pan. Cover with towel or oiled saran wrap and let rise 1 hour. Bake in preheated 350 degree oven for 50-60 minutes until browned and sounds slightly hollow when you thump the bottom of the loaf. Let it cool on a rack or towel before slicing.

You may add at least 1 cup and up to 2 cups of any of the wonderful ingredients below:

  • green or black olives (don’t bother slicing them, but make sure they’re pitted!)
  • roasted onions
  • roasted garlic
  • any fresh herbs you have on hand (rosemary, oregano, basil, thyme, marjoram …)
  • chunks or shredded soy or nut cheese
  • minced dried tomatoes with roasted onion, roasted garlic and fresh herbs
  • 1 cup ground  or minced nuts
  • substitute chicken, beef, vegetable broth, water from steamed vegetables, or from soaking dried tomatoes or mushrooms for the water
  • minced veggies: carrots, broccoli, spinach, onion, garlic, mushrooms, bell peppers

I prefer to bake all my breads in shaped bread tins (order tins). They come in several different shapes and while that’s fun, it’s really the texture of the loaf that I’m after. Because these pans have a cap on both ends, the bread turns out very compact and can be thinly sliced, which makes for wonderful sandwiches and “holders” for bruschetta and other spreads. If you have kids you may find you have more luck getting them to eat whole wheat bread if you serve it to them in these fun shapes. As an alternative (to the kids turning up their noses dilemma) you can make their sandwiches and then use cookie cutters to cut them into shapes. Depending on the sandwich filling I save the discards in a plastic bag in the freezer and use them later to make bread pudding or strada.

When using shaped bread tins don’t allow the bread to rise beyond what it normally would while defrosting. If using bread dough straight from the bowl, let it rise 30 to 60 minutes, punch down, shape into a thick snake and slip into lightly greased bread tins.


Vegetable “Pasta”

Sometimes it’s handy to have a substitute for whole grain pasta, such as when you are wanting to get more veggies into your diet. This is actually a “Neutral” recipe, suitable for either a Starch or Protein sauce.

Using a vegetable peeler or the slicing side of a grater make long, thin strips of any of the following:

  • broccoli stalk (first peel and discard tough outer portion of stalk and 1/4 inch off end of stalk)
  • carrot (first peel and discard tough outer layer and don’t forget this is a starch)
  • zucchini
  • beet (first peel and discard tough outer layer and don’t forget this is a starch)
  • sweet potato (don’t forget this is a starch)
  • fennel
  • turnips
  • taro root
  • bamboo shoots
  • spaghetti squash
  • tofu: freeze a block of firm tofu, then cut into noodle size strips. Heat through or saute to brown.

Don’t risk scraping your knuckles by worrying about getting the very last bit of each vegetable. I save the “bits” and use them in other dishes, eat them right then, or freeze them and use to make a vegetable broth.

If you’ve used the slicer section of the grater to make your veggie strips you’ll need to stack the slices and cut them into 1/4 – 1/2 inch wide strips. Lightly steam or dry saute the veggie strips until “al dente”. Top with butter and a sprinkling of soy Parmesan cheese, shredded soy or nut cheese, or any of your favorite pasta sauces.

Soy Mayo

Puree in blender 1/2 a package soft tofu, juice from 1/2 a small lemon or lime, sea salt & pepper to taste. When tofu is smooth, you may have to stop and scrape down the sides once or twice, with the blender still running drizzle in 1/4-1/2 cup extra-virgin olive oil until mayo is desired thickness. Also taste the mayo – if it tastes a bit floury add more oil.

If you don’t like the strong taste of extra-virgin olive oil you could use canola oil or nut or seed oil instead. Be aware that olive oil and canola oil are the most hearth healthy, but an occasional foray into nut and seed oil won’t be harmful and you may relish the change every now and then.

Whole Grain Breads

Basic Information

Protein Substitutes for Food Combining

Published by:

Breading for a Protein Meal

Can be fried in any type of oil, but olive or canola oil is the best.
The following (except for the soy flour) can also be used to substitute for bread crumbs.

  • ground pork rinds – sounds gross but their slight bacon-y flavor works well in most recipes
  • soy flour
  • ground sesame seeds
  • ground sunflower seeds
  • ground nuts
  • any mixture of the above

Crust for an entree

  • If your recipe calls for a rice crust substitute textured protein granules, soy granules or finely chopped nuts. You may need to add extra moisture to hold the crust together. You can add water, softened or melted butter, broth, or just omit the crust.
  • For recipes calling for a pastry crust substitute crepes or melt butter in an omelette pan, thinly coat bottom of pan with egg and cook until done; or butter pan and dust with finely grated parmesan cheese or just skip the crust.

Crust for a dessert

  • For a crumb crust substitute ground nuts or sesame seeds mixed with a little soy flour.
  • For a pastry crust substitute soy flour pastry in your favorite crust recipe or use a crumb crust.


  • Frozen egg substitute or egg whites. Make sure that you buy the kind which has no additives.
  • Substitute two egg whites for one whole egg in baked goods, except cookies.
  • Use one whole egg and two to three egg whites and you won’t notice any difference in the taste.
  • Baked Goods (these substitutions don’t work well for cookies, but work very well for cookie bars, cakes & pies.)
  • Two egg whites for one whole egg in baked goods, except for cookies.
  • Replace oil with the same amount of pureed Fruit. Pumpkin, and applesauce are the best because they are low in carbs, next on the carb count meter are dates and prunes and bananas are way too high in carbs to use when on a high protein diet.
  • Replace white flour with soy flour.
  • Replace sugar with Splenda, Truvia, Sweet n Low or Stevia if you’re trying to lose weight, Equal or other aspartame sweetener if you’re on maintenance. Experiment with the amount of sweetener that will work with your recipe. If you’re making a Fruit dessert add 1/2 teaspoon – 1 tablespoon baking soda before adding the sugar substitute. The baking soda counters the tartness of the Fruit, allowing you to add less sweetener.
  • Don’t use sucrose, molasses, raw sugar or cane sugar. All of these will sabotage your carb count.
  • Substitute cocoa powder and unsweetened or bittersweet (bittersweet does have some sugar though) chocolate wherever you can. Adjust the sweetener to compensate for the loss of sugar that would have been in the semi-sweet or milk chocolate.

Basic Protein Recipes

This bread is so easy to make I often make a double batch and spread the extra batter onto an oiled jelly roll pan or pizza pan. Bake the bread for 15 minutes and you’ve got a pizza crust. Yea, bet you thought you’d never eat pizza again!

Protein Cheese Bread

  • 2/3 cups soy flour
  • 2/3 cups whey powder (found in health food stores)
  • 1 teaspoon baking powder
  • 4 eggs
  • 2 tablespoons sour cream, cream cheese, tofu or ricotta cheese
  • 2 tablespoons olive oil or melted butter
  • 1-2 cups shredded cheese (cheddar, swiss, mozzarella, parmesan, or whatever you have)

Mix all ingredients well and pour into well greased loaf pan. Bake in preheated 275 degree oven for one hour. Test with toothpick inserted into middle of loaf. You should see moist crumbs clinging to your tester but not wet crumbs. If the outside of your loaf is getting too brown cover the top with aluminum foil or if the sides and bottom are getting too brown. Take the loaf out of the oven. Let cool completely, carefully slice and spread slices out on an oiled baking sheet. Bake at 350 degrees until bread is done.


  • 4-8 slices crisply cooked crumbled bacon and 1/4 teaspoon black pepper
  • 1/4 – 1/2 cup chopped, sliced or whole black or green olives, use parmesan or mozzarella cheese
  • 1 tablespoon fresh herbs, or1 teaspoon dried herbs

Dairy-free version:
Use nondairy cheese, cream cheese, and sour cream in place of regular cheese.

Substitutes for Bread Sandwiches

  • cucumber slices
  • lettuce leaves with filling inside)
  • roasted eggplant slices (cut eggplant in 1/4″ slices, place on greased baking sheet, sprinkle with salt if desired, broil for 5 minutes on each side)
  • carrots cut lengthwise into thin strips
  • filled celery sticks
  • sausage patty
  • roll up inside deli-sliced meat or cheese
  • a slab of cold meat or cheese

More Protein Recipes

Coming Soon: The UnDiet: 2 Weeks of Extremely Low Carb Menus & Recipes

Basic Information

List of Substitutes For Practicing Food Combining

Published by:

Some substitutes are perfectly acceptable, others are somewhat acceptable (indicated by italicized type) and therefore should be used only occasionally or if you just must have that particular item (i.e. comfort food, family or peer pressure, having a party …). If there is no entry under a certain column that means that there is no substitute needed for that food group. If an entry spans two or more columns then it works for those two or three food groups.

This page is a full list of all the UnDiet substitutes. If you’re focusing on a Protein Blast or meat free diet you can print out either the Protein Substitutes or Starch Substitutes pages.

Soy products that contain Starches such as grain syrup or food starch are in a small enough amount that if you’re on a vegetarian diet you can safely use them in place of meat in Protein dishes.




Baked Goods


Substitute cocoa powder and a little
butter, or unsweetened chocolate or carob. Adjust the sweetener
to compensate for the loss of sugar that would have been in the semi-sweet
or milk chocolate.


These substitutions don’t work well for cookies, but are great for all
other baked goods.

To reduce fat you can substitute liquid egg, 1/4 cup
= 1 egg
Three egg yolks = one whole egg.

3 tablespoons pureed or well mashed tofu for each egg called
for. It really does work!


Replace white flour with 1/2 the amount of soy flour,
so 1 cup of all purpose flour becomes 1/2 cup soy flour.

Replace 1/4 of the flour with ground nuts, seeds, or ground
dried vegetables.

Replace white flour with sifted whole grain flour, using
1/4 less than the recipe calls for. Tip: oat flour has the lightest taste
and color.


Replace sugar with Stevia, Sucanat, honey,
pure maple syrup, date or maple sugar. Experiment to find the amount that
will satisfy you.



. non-alcoholic beer


. roasted grain beverages decaf

cream instead of milk, half & half or non-dairy creamer

date/maple sugar instead of white sugar or sugar sub.


sparkling water with fresh Fruit juice


dilute with
water (the French do it), sparkling water if you must

Breading & Breadcrumbs


  • pork rinds
  • sesame seeds
  • nuts
  • soy flour
  • any mixture of the above
whole grain bread crumbs

whole grain flour


  • sesame seeds
  • nuts
  • soy flour
  • any mixture of the above

Crust for a Dessert

A crust can often be omitted or use one of these

Pastry crust: soy flour pastry crust.

Protein Crepe with sweetener added.

whole wheat pastry

whole wheat tortilla or lavosh coated with butter and/or honey/maple

Crumb Crust: sugar free whole grain  cookies or graham crackers

Crumb crust: ground nuts with a little soy flour.

Crust for an Entree

A crust can often be omitted or use one of these

Rice Crust: soy granules or finely chopped
nuts. You may need to add extra moisture to hold the crust together, you
can add water, softened or melted butter, broth.

Pastry Crust: Protein Crepes, or melt butter in an omelette pan, thinly
coat bottom with egg and cook until done, or Soy Flour Crust.

whole wheat pastry crust

whole wheat tortillas

crumb crust: whole grains, ground nuts or seeds




American, Cheddar, Mozzarella or Jack Cheese

nondairy or real dairy cheese such as rice, almond
or soy cheese
nondairy cheese .soy or almond cheese

condensed milk

Pour 1 cup water and 4 cups soy powder
into a large saucepan. Let sit for 2 hours, then bring
to a boil and boil for 20 minutes. Remove from heat and add (for sweetened
condensed milk 2 cups unrefined
) 1 tablespoon vanilla extract and 1/4 cup
stirring until dissolved. Makes 1 quart. Store in refrigerator
up to 2 months.

cottage cheese

Mash firm tofu with a fork, add a little heavy

cream cheese

nondairy cream cheese

farmers cheese/hoop cheese

Mix nondairy cream cheese & roughly
mashed tofu.


soy or almond milk any nondairy milk soy or almond milk

ricotta cheese

. Same as cottage cheese.


. nondairy sour cream or nondairy yogurt creme fraiche or clabbered cream


Frozen egg substitute tastes great and is
healthy. Make sure that you buy one with no additives.

Two egg whites for one whole egg, except in cookies.

One whole egg and two to three egg whites and you won’t notice any difference
in the taste.

1/4 cup well mashed tofu for each egg 1/4 cup well mashed
tofu for each egg


Roux Sauces

soy flour instead of white or wheat flour whole wheat or oat flour instead of white
Add water  to heavy cream  to
sub for milk or half & half or use soymilk.

Tomato Paste Tomato Sauce Tomato Pasta Sauce

Tomato Paste
Soak dried tomatoes in medium hot water for an hour – overnight.
Puree using only enough of the soaking liquid to make a thick puree.
Tip: For a shorter soaking time dice the tomatoes before adding

Tomato Sauce: add more liquid.

Pasta Sauce:Add broth, cream, olive oil or combo until sauce
is desired consistency. (Stir in spices.) Allow flavors to meld for
15 – 30 minutes.

Add Dried Tomato Paste or sauce at the end of a recipe so
the tomatoes don’t cook. For a richer flavor add the tomato paste
or sauce and let rest for 15 – 30 minutes. Reheat if necessary,
taking care not to let it boil.

If it’s impossible to add the tomatoes at the end use pureed
roasted red bell peppers instead as they can be cooked.


. .. . .


tomatoes, yellow or orange bell pepper, fennel,
.. . .


onion, celery, bell pepper .. . .


cauliflower, onion, fennel, jicima (yes it can
be cooked!)
.. . .


red bell pepper, yellow tomatoes
(they’re less acidic than red tomatoes) or Slow Cooked
: place cored tomatoes cut in 8-10 wedges
or chunks skin side down on a baking sheet lined with oiled
foil. Bake at 115 degrees for 4-8 hours depending on
how moist you want them.  Check every 60 minutes. Since these take so
long to dry I make 2 full trays & freeze the excess.

winter squash

yellow or orange bell pepper, fennel, cauliflower .. . .

Detailed List of Foods: Proteins, Starches, Neutrals

Published by:

go_undiet1Review your packaged foods with this detailed list. You can filter the list by whatever it is you’re watching in your UnDiet, fiber, sugar, fat, transfats …

This page is designed to educate you as to what food group a particular food belongs in – Neutral, Protein or Starch. Use this list to guide you in planning meals and help you to choose appropriate substitutes.



    brown rice
    couscous, whole wheat
    wild rice


    black beans
    black-eyed peas
    garbanzo beans
    kidney beans
    lentils (come in many colors)
    lima beans
    mung beans
    navy beans
    pinto beans
    split peas


Seeds are best eaten raw as toasting or roasting destroys their digestive enzymes. That said, a toasted pumpkin seed is a wonderful thing to behold. Since seeds are high in calories use them as a garnish rather than eat them by the handful.



Avoid pasta made with anything other than a whole grain.

    artichoke flour
    brown rice flour
    buckwheat such as soba noodles
    whole wheat


Look for cereals made with:

    whole grains
    no refined sugars

Starch Ingredients:

These become starches only when cooked:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)

    fructose (made from corn)
    potatoes including sweet potatoes & yams
    potato flour
    soy sauce (wheat free can be found in health food stores)


Note: the following is one of the more stringent food combining rules – keep each Protein group separate as it takes different digestive juices to digest each group. Honestly, I don’t follow this rule most of the time, but hey – maybe if I did I could lose those last ten excruciating pounds!


Use raw (unpasteurized) dairy products whenever possible. All dairy products contain casein and should be avoided as much as possible.

Cheeses: avoid yellow cheeses if you can, they contain dyes

    cream cheese
    cottage cheese
    farmers cheese
    half & half
    hoop cheese
    milk (avoid completely)
    ricotta cheese
    yogurt (avoid completely)



    bacon and sausage – be careful of chemical additives
    red meat
    shell fish


Nuts are a carb/protein mix so limit them and remember that toasting or roasting destroys their digestive enzymes. The list below shows those nuts with the higher protein counts first.
macademia, pine nuts
almonds, pecans, pumpkin seeds, walnuts
hazelnuts, filberts, peanuts, pistachio
mixed nuts, peanut butter, sesame seeds, sunflower seeds
soybeans, cashews
coconut, almond paste

Protein Ingredients:



While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.

All vegetables (except Starch Vegetables when cooked)

    agar-agar (gelatin substitute made from seaweed)
    agave nectar
    honey, preferably raw, unfiltered
    maple syrup
    nuts, preferably raw
    soy flour
    soy milk (check label for chemicals or processed sugars)
    soy products (check label)
    soy nuts (check label for chemicals)
    tofu – silken, soft, medium, firm, baked

The predominant element in the foods below is fat. These can be used with both Proteins and Starches as the fat makes them Neutral.

    creme fraiche
    whipping or heavy cream