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High Protein Recipes Vegetarian

Zucchini Feta Pie

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This pie is similar to quiche with the big difference being substituting the traditional pie crust with a high protein crust.

Preheat oven to 375 degrees.

Combine

2-1/2 cups Protein Bread crumbs, or ground walnuts, pecans, or pork rinds
1/2 cup feta cheese

Press mixture into oiled pie plate.

Steam 4 cups zucchini slices for 5 minutes. Press zucchini gently between paper towels until barely moist. Combine with ingredients below and arrange evenly over crust:

zucchini
1/2 cup feta
1/2 teaspoon salt
1/8 teaspoon pepper

Combine and stir well with a whisk:

1 teaspoon dried mint
dash of ground nutmeg
3 large eggs

Pour over zucchini mixture. Bake for 40 minutes.

Neutral Recipes Vegetarian

Thick & Rich Tomato Soup

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tomato-soup

You can use deli or canned tomato soup or make your own using the recipe below.

In the morning place 1 bag sun-dried tomatoes and enough filtered water to just cover the tomatoes in a blender jar. Refrigerate. If you’re using deli or canned soup you can skip this step.

Thirty to sixty minutes before serving remove the blender jar from the refrigerator and puree until smooth. (If using deli or canned tomato soup pour 1/2 of it into the blender container and proceed with the recipe.) Add one & 1/2 cups Tomato Onion Rice (or any leftover cooked brown or wild rice) and 1 drained jar roasted red bell pepper; continue pureeing. Add vegetable broth if needed to puree. Pour the mixture into a medium saucepan adding the one & 1/2 cups Tomato Onion Rice (or any leftover cooked brown or wild rice) and 2 to 4 cups vegetable broth or the remainder of the deli/canned soup; heat over medium heat until hot, but do not boil.

Optional additions:

  • Tex-Mex: corn, green chilies, garnish with corn chips
  • Mediteranean: pesto, garnish with finely diced raw red bell pepper and/or chopped olives

 

How to Lose Weight With Negative Calorie Foods

Fruit Kid Friendly Neutral Recipes

Apple Pie Pudding

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apples

 

This is more like a rich and creamy apple sauce than a pudding. Puree the following ingredients:

2 apples, peeled and cored (use a sweet apple not a green apple) or 1 cup sugar-free applesauce
1/2 teaspoon apple or pumpkin pie seasoning
1/2-1 teaspoon vanilla extract
1 banana
1 small pinch sea salt

If you want the pudding thicker stir in cooked oatmeal, uncooked instant or 1 minute oatmeal, crushed cookies or graham crackers, crushed cereal, or chia seeds. For variety, stir in: raisins, or  toasted walnuts. One of our favorite ways to have this pudding is with crushed boxed cookies. Homemade cookies won’t work. They have to be crispy like a ginger snap or a Famous Amos style chocolate chip cookies.

Quick & Easy Apple Pie Pudding

Mash 1 banana in a small bowl.  Stir in 1 cup applesauce and 1/4 to 1/2 teaspoon apple pie seasoning.

Apple Pie Pudding A La Mode

Stir either of the apple pie pudding recipes above into sugar-free vanilla pudding.

Fruit Kid Friendly Neutral Recipes

Banana Apple Pudding

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This “pudding” is perfect for a raw or living food meal because it doesn’t use cooked fruit, but you’d never know it. Serve it straight from the blender or very gently warm it (so that the Fruit doesn’t heat above 115 degrees).

To adjust for diabetic or hypoglycemic diets simply use sugar substitutes in place of the honey or maple syrups and other unrefined sugars.

Mix in medium bowl

2 bananas, chopped
2 small apples, shredded
juice from 1/2 lemon
1 cup filtered water

Let fruit sit while grinding nuts or measuring nut butter, then drain.

In same bowl, mix fruit with

1/4 to 1/2 cup ground nuts or nut butter

Mound on a plate and sprinkle with

grated coconut
finely grated lemon or orange peel

Let stand for at least 15 minutes before serving.

If you want to save time on a hectic morning you can make it up the day before.

Kid Friendly Recipes Starches

Lowfat Potato Salad

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This salad is absolutely gorgeous when you use blue potatoes – it comes out a brilliant purple!

Bring to boil

1/2 cup filtered water or vegetable broth
1/2 cup white wine
1 tablespoon extra-virgin olive oil
juice of 1 lemon
1/4 teaspoon each sea salt and black pepper
6 coriander seeds or 1/8 teaspoon ground coriander

Peel and slice 1 red onion into 1/8 inch thick slices. Quickly slice 1 pound unpeeled potato into 1/8 inch thick slices and place into boiling water along with onion slices. Simmer, covered until vegetables are al dente, about 10 minutes. Dump vegetables into a colander set over a bowl. Discard the coriander seeds. Place the vegetables in a small bowl. Sprinkle with 1/4 cup chopped fresh dill. Pour 1/2 cup of the reserved liquid over vegetables and refrigerate overnight or for at least 4 hours. Before serving, taste and add sea salt and pepper if needed. Garnish with 2 tablespoons chopped almonds, pine nuts, or chopped pistachios before serving.

 

Kid Friendly Recipes Starches Vegetarian

Veggie Burgers

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Makes: 4 servings

Preheat broiler. Line broiler pan with aluminum foil and lightly coat with oil. In a large bowl, combine and mix well

3/4 cup shredded zucchini
3/4 cup shredded carrots
2 tablespoons minced onion
2 large cloves garlic, minced
15 ounce can fat-free refried black beans
1/2 cup cooked brown rice
1/4 cup egg white
2 tablespoons whole grain bread crumbs
1 teaspoon Italian seasoning

If mixture is too moist to shape, refrigerate for 1 hour before shaping.

Shape mixture into 8 patties and place on prepared pan. Broil 4 to 6 inches from heat for 5 to 6 minutes per side, until lightly browned. These patties are great as a sandwich on a whole grain roll with lettuce, tomato, and mustard flavored mayo.

Try one of these condiments on your veggie burger:

  • pesto
  • tapenade
  • sugar-free pickle relish
  • other types of relishes
  • chipotle chilies in adobe sauce
  • roasted red bell peppers

 

Kid Friendly Neutral Recipes Starches

Make Your Own Instant Oatmeal

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make your own instant oatmeal packets

There’s no need to pay a higher price for single serving oatmeal or to settle for bland oatmeal because the flavored oatmeal has refined sugars or too much salt. You can easily make your own single serving packets of instant oatmeal flavored to your liking.

Put 1/2 cup quick-cooking oats in a blender and blend on high until powdery. Set aside in a small bowl, and repeat with an additional 1/2 cup oats. If you’re using a food processor, you can do 1 cup of oats at a time.

Put the following ingredients into each baggie: 1/4 cup un-powdered quick-cooking oats, 2 tablespoons powdered oats, and small pinch of sea salt. Store baggies in an airtight container.

To serve: Empty packet into a bowl. Add 3/4 cup boiling water. Stir and let stand for 2 minutes. For thicker oatmeal, use less water – for thinner oatmeal, use more water.

Variations:

Apple-Cinnamon: to each packet add 1 tablespoon unrefined sugar or sugar sub, 1/4 teaspoon cinnamon, and 1/4 cup chopped dried apples.

Sweetened: to each packet add 1 tablespoon unrefined sugar or 1 packet Nutrasweet.

Maple Cinnamon: to each packet add 1 tablespoon maple sugar & 1/4 teaspoon cinnamon.

Raisin Maple: to each packet add 1 tablespoon maple sugar and 2 tablespoons raisins.

Health Nut: to each packet add 2 tablespoons each wheat germ and ground nuts.

Fruit & Cream: to each packet add 1 tablespoon cream and 1/4 cup chopped dried Fruit.

Fun Fruit: to each packet, add 6 or 7 pieces of “Fruit snack” type dehydrated Fruit.

Confetti: to each packet, add 1 tsp. decorative cake/cookie sprinkles.

Chocolate Chip: add 1 tablespoon grain-sweetened chocolate chips to each packet.

The above variations were inspired by Kaylin Cherry who is the editor/owner of three ezines, Real Food for Real People, Real Healthy Food for Real People, and Real Crafts for Real People. For free, daily email recipes, visit her at http://www.realfood4realpeople.com or subscribe by sending an email to: realfood-subscribe@egroups.com

 

One more variation:

add dried fruit to your instant oatmeal

Basic Information Recipes Starches

UnDiet Compatible Breakfast Cereals

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Even for those cereals where I do not caution you to read the label, you should read the labels occasionally as manufacturers do change their recipes every now and then.

Erewhon Cereals

Kashi

Read the labels for this brand. Some of their cereals contain evaporated cane juice, which is okay on the UnDiet but if you can avoid it that would be preferable.

Barbara’s Bakery

These are by far the best of the bunch. Organic, whole grains & sweetened with molasses.

Nature’s Path

Read the labels for this brand. Some cereals contain evaporated cane juice.

EnviroKidz

Read the labels for this brand. Some cereals contain evaporated cane juice.

 

Recipes Using Cereal

Inevitably you’ll end up with cereal that needs to be used before it goes stale, or that your family doesn’t like or just a bunch of crumbs in the bottom of the box. When any of those scenarios happens you’ll be glad that we shared some of our favorite cereal recipes with you. Enjoy!

Peanut Butter Crispy Bars

1 cup agave nectar or honey
1 c peanut butter
6 cups rice crispies or corn flakes style cereal

Boil agave nectar and sugar in a heavy pan. Stir in peanut butter and cereal. Spoon into an oiled 9” x 13” pan. or drop onto waxed paper in individual cookies. If using the pan, cut into bars when mixture cools but hasn’t hardened yet.

Chocolate Peanut Butter Pie

4 tablespoons peanut butter
1 tablespoon honey or agave nectar
1 ½ cups crispy rice cereal
1 package sugar-free chocolate pudding
2 cups skim milk (the pudding won’t gel with nondairy milk)
4 tablespoons sugar-free whipped topping or vanilla yogurt

In small bowl, combine peanut butter and honey and microwave on high for 20 seconds. Stir in cereal. Press into a pie plate or square pan and chill.

Prepare pudding with milk according to package directions. Spread over pie crust and chill until pudding sets. Top with shipped topping or yogurt.

Snack Mix

6 cups cereal such as Cheerios, squares or any cereal that is big and hearty enough to eat dry without a spoon
1 cup whole pecans
3/4 cup butter
1 cup coconut, maple or unrefined sugar

Preheat oven to 350 degrees.

Place pecans on cookie sheet and toast in oven for 15 to 20 minutes until they smell delicious and are slightly browned. Remove from oven and turn oven down to 300 degrees.

Place cereal and pecans in a large bowl.

Melt butter and brown sugar in a small pan. Allow to boil for 2 minutes. Pour over cereal and pecans. Pour entire mixture onto the cookie sheet. Bake for 5 minutes, stir, bake 5 more minutes. Cool and store in an airtight container. Does not need to be refrigerated.

Breaded Herb Chicken

3/4 cup cereal crumbs
3/4 cup grated Parmesan cheese
1 envelope dry salad dressing mix
3/4 cup butter, melted
6 large boneless skinless chicken breasts or 12 thighs, either whole or cut into strips or nugget size pieces.

Preheat oven to 350 degrees.

In a shallow bowl, combine the first 3 ingredients. Place butter in a square baking pan. Place pan in the oven, removing when butter is melted.

Dip chicken in the melted butter; then roll in the cereal mixture until well coated. Place in a single layer in an oiled baking pan. Bake uncovered for 30 to 45 minutes depending on the size of your chicken pieces.

I like to use chicken thighs. They have more flavor and are less dry than other parts of the chicken. They’re also less expensive than breasts.

Marshmallow Bars

1/4 cup butter
1/4 cup honey, agave nectar or brown rice syrup
1/4 teaspoon salt
2 cups brown rice marshmallow cream
1 teaspoon vanilla
2 cups cereal crumbs or small cereal such as puffs or crispies

Butter a square baking pan.

In a large pot melt butter; add marshmallow cream, honey and salt. Cook over low heat, stirring frequently, until marshmallows are melted.

Remove from heat and stir in vanilla. Add cereal and mix well.

Press mixture into pan and allow to set for several hours before slicing into squares.

Chocolate Fruit Candy

You can use any dried fruit that you have in place of the raisins and cranberries. You could use white chocolate chips in place of the chocolate chips.

3 cups puffed cereal
1/3 cup raisins
1/3 cup dried cranberries
1/3 cup peanuts
6 ounces grain-sweetened chocolate chips
2 tablespoons honey, agave nectar or brown rice syrup

Mix the cereal, raisins, cranberries, and peanuts in a large bowl. Melt the chocolate chips in a double boiler or in the microwave.

When the chocolate has melted, stir in the honey. Carefully drizzle the chocolate evenly over the cereal mix. Stir to mix and then use a large spoon to place dollops of the mix onto a cookie sheet.

Place in the refrigerator for 30 minutes to set the chocolate. When the chocolate has set, place the candy in an airtight container. Store in a cool place or the refrigerator.

High Protein Recipes Starches Vegetarian

Tomato Onion Rice

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I’ve doubled the ingredients in this recipe so that you can use the leftovers to make a thick and creamy Tomato Soup for another meal.

Saute 2 chopped onions over medium heat in 1 tablespoon extra-virgin olive oil until just starting to color. Stir in

4 cloves sliced garlic
2 teaspoons dried oregano
1/2 cup parboiled brown rice
1/2 cup vegetable broth or water
1 cup dry red wine
1/4 teaspoon each sea salt and black pepper

Place in dish 4 tomatoes cut in half and placed with cut side down. Lower heat to low and cook covered without stirring for 10 minutes. Remove lid and using a pair of tongs grab the skin of each tomato and discard. Stir the dish mashing the tomato as you do so. If the dish is too soupy continue cooking, stirring frequently over low heat until desired consistency. Remove from heat; taste and add sea salt and pepper if needed and 1/4 cup fresh chopped parsley. Set aside half and refrigerate for another meal.

You may garnish with any of the following if desired:

  • Parmesan cheese
  • chopped or sliced olives
  • finely diced raw red bell pepper

 

Fruit Glossary Tips

The Truth About Banana Chips

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Horror of horrors, I’ve discovered the most dastardly trick. Banana chips are not DRIED, they are DEEP-FRIED! Needless to say I’m taking them off the recommended foods list. 2 banana chips = 140 calories! 2 chips! 140 calories! I know that we don’t count calories here at the UnDiet, but that’s just too outrageous for 2 little chips!

Thankfully there are some great substitutes for one of my favorite snacks. Banana Crisps are lightly sweetened (sigh) and baked. Roasted Plantain Chips are roasted with a little oil and no sugar. Dried Bananas are simply sliced bananas, dried with nothing added. Nothing But Bananas Flattened are dried whole bananas. All of these can be found at Trader Joes and the Dried Bananas can be found at most health food stores.

I don’t make a meal of any of these, but they are great for a little snack or on the side with a sandwich or soup.