Category Archives: Recipes

Recipes Tips

Eating Out – Supermarkets & Deli’s

Published by:

Supermarkets and deli’s are great places to pick up a quick meal. The suggestions here are by no means a complete list but they’ll get you started. Please feel free to leave a comment if you have a favorite quick deli pick up meal or ready-to-eat supermarket meal.

Produce Section

Precut Fruits and veggies are an excellent choice for the UnDieter. Pick some up and eat straight out of the package or dip the Fruit in a container of flavored yogurt and the veggies in a small container of dressing that you pick up from the salad bar.

Salads

  • Prepackaged salads, but skip the accompanying dressing and purchase a bottle of a more favorable one or ask the deli counter to give you a small container of olive oil and another of vinegar.
  • Avail yourself of the salad bar if there is one.
  • Add chunks of any precooked meat such as ribs or roasted chicken chunks to your salad.
  • To prepackaged salad greens add any of the following: drained and rinsed beans, fresh salsa, chunks of Soymage cheese, low-fat feta cheese, precooked chicken

Black Bean Salad: drain one can of black beans, add water to the can, stir beans inside can and drain again. Toss with a purchased oil and vinegar dressing after adding one or more of the following:

  • 1/4 – 1/2 cup fresh salsa from the salad bar or purchase a container from the refrigerated section
  • cucumber from the salad bar
  • sliced olives
  • roasted red bell pepper
  • roasted vegetables from the deli

White Bean Salad: drain one can of white beans. Add water to the can, stir beans inside can and drain again.  Toss with a purchased oil and vinegar dressing and one or more of the following:

  • roasted bell peppers
  • marinated vegetables from the deli or in a jar
  • black or green olives
  • tomato from the salad bar
  • roasted vegetables from the deli
  • feta cheese

 

Sandwiches and Breads

If they have whole grain bread, bagels, or english muffins (you gotta’ read the label even when the package says “whole wheat” as that is often not true – make sure the ingredients list “whole wheat”) you can make a sandwich from the salad bar, drizzled with a little dressing. If you like you can also add a slice of soy or dairy cheese from the dairy section and/or fresh herbs from the produce section.

You could also use the bread or muffins for bruschetta. Ask the deli counter to lightly toast the bread. Then in a small disposable container mix these items from the salad bar: chopped or sliced olives, chopped tomato, oil and vinegar dressing (or ask the deli counter for a little olive oil and balsamic vinegar). Top your toasted bread with a few fresh basil leaves, then your bruschetta mixture.

Tortilla Rollups

Spread whole wheat or corn tortillas with any of the fillings below. Top spread with one or more of the suggested fillings. Roll up tight and eat as is, or cut in half and stand on end on a plate, surrounded by a fresh salad of your choice.

Tortilla Spread:

  • guacamole
  • fat-free refried beans
  • hummus

Tortilla Fillings:

  • salad from the salad bar
  • roasted vegetables from the deli
  • grilled or marinated tofu from the deli
  • sprouts from the produce section
  • egg salad
Dessert Recipes

Raisin Nut Pudding

Published by:

I like to make a double batch of this pudding to serve for dinner dessert, then again the next morning for breakfast.

Preheat oven to 350 degrees.

In pie plate or quiche pan stir together

  • 1/2 cup heavy cream or mix of cream and nondairy milk or lo-fat buttermilk
  • 1/2 cup softened butter or banana or mix of both
  • 1/2 cup unrefined sugar
  • 1/2 cup raisins
  • 1 cup broken pecans or walnuts, preferably toasted
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 cup mashed silken tofu

Bake for 40-50 minutes until brown on top. Chill well and serve.

Recipes

UnDiet Compatible Recipe Websites & Blogs

Published by:

Somersize
Fit For Life
Atkins
South Beach

Add a Website, Blog or Post

If you have a website or blog with recipes that conform to any of the following guidelines please leave your information in the Comments Section below.

We are looking for recipes with whole grains, natural sugars, brown rice and other whole foods. Recipes should not list white flour, refined sugar, corn syrup, or white rice as ingredients.

We are looking for the following types of recipe sites or posts:

  • Somersize
  • Fit For Life
  • Atkins
  • South Beach
  • High Protein
  • Low Carb
  • Sugar Free
  • Diabetic
  • Vegan or Vegetarian that also conforms to one of the above eating plans
  • Whole Foods

If your recipe(s) fit The UnDiet criteria please leave a comment with your information IN THE FOLLOWING ORDER:

  • Eating Style (from the list above)
  • Recipe Type, such as Dessert, Entree, Appetizer, Side Dish, Beverage …
  • URL to specific recipe or index of recipes – please do not leave link to blog/website home page, we prefer that you steer readers to a page that is recipe specific
  • Your name, company name or website/blog name
  • Short comment (not required)
Beverages Recipes Vegetarian

Vegan “Egg” Nog

Published by:

I LOVE this smoothie. It’s as close to egg nog as a vegan can get 🙂

Grind in blender 2/3 cup raw almond, cashew, or macadamia nuts, soaked overnight and drained or add 2/3 cup nut butter. When finely ground, add 6 dates, pitted or 1/2 cup chopped dates and continue processing until dates are finely chopped.

Add to blender and puree until smooth

2 cups nondairy milk
2 teaspoons vanilla extract
2 teaspoons maple syrup
1/2 teaspoon ground nutmeg
2 – 3 frozen bananas
High Protein Recipes Starches Vegetarian

Pizza Wrap Sandwich

Published by:

I love this wrap. It’s so versatile. You add your favorite pizza toppings so there are endless variations. It’s fun to lay out the toppings and let everybody build their own wrap.

This wrap can be either Protein, Starch or Vegetarian depending on what you top it with. While the tortilla is a Starch it is little enough that it is okay with Protein toppings, although not okay if you’re on a low carb diet.

Place several slices of mozzarella cheese (dairy or soy) on top of a whole wheat tortilla. Add any combination of your favorite pizza toppings.

Suggested toppings:

  • pepperoni (meat or soy)
  • sausage (meat or soy)
  • mushrooms (raw or cooked)
  • red onion
  • spinach
  • tomato
  • bell pepper (raw or roasted)
  • fresh basil, thyme, oregano and/or rosemary
  • olives
  • artichoke hearts
  • ham and pineapple
  • Parmesan cheese
  • zucchini

Roll tortilla tightly around toppings and place seam side down in hot pan lightly coated with olive oil. Turn when browned and brown the other side.

Recipes Starches

Lemon Rice

Published by:

The lemon zest gives this rice a sweet lemon flavor, without the acidic bite of lemon juice.

Brown 2 cups uncooked brown rice in 1 tablespoon butter until rice is a slightly darker tan color.

Add and bring to boil

4 large garlic cloves, minced
1 cup chopped onion
4 cups filtered water
1/2 teaspoon sea salt

Cover and simmer until rice is cooked. Remove from heat and stir in finely grated zest from 4 lemons (make sure not to get any of the white pith with the zest).

Ideas for Leftovers

  • Stir into boxed soup.
  • Add chopped veggies and salad dressing for a rice salad.
  • Salad Wrap: whole wheat tortilla layered with hummus or soy cheese, Lemon Rice and lettuce and herb salad dressed with a little salad dressing.

Kid Friendly Neutral Recipes

Peanut Cream

Published by:

This filling has a peanutty taste with less fat than peanut butter and is more digestible than peanut butter alone.

Puree until smooth

  • 1 package (10.5 ounces) silken tofu or 8 ounces regular tofu
  • 1/4 cup + 2 tablespoons peanut butter

Use filling to:

  • stuff celery sticks
  • thinned with a little juice or nondairy milk and use as a Fruit dip
  • spread on whole grain bread or crackers for a sandwich, serve open-faced or top with another slice of bread or cracker
  • spread on slices of apple or pear

Variations:

  • add 1/2 a banana when pureeing
  • stir in dried Fruits such as: raisins, dried cherries, dried cranberries, chopped dried apricots, chopped dried pineapple, chopped dried apple, chopped dried dates
  • add up to 2 tablespoons honey or agave nectar when pureeing
  • use other nut or seed butters in place of peanut butter
Dessert Recipes

Chocolate Syrup

Published by:

In heavy-bottomed saucepan boil until thickened to the consistency of maple syrup 1/2 cup unrefined sugar and 1/2 cup water.

It will thicken considerably when cooled. Whisk in up to 1/4 cup cocoa powder and 1-2 teaspoons vanilla.

Optional: stir in 2-4 tablespoons of butter.

 

Recipes Starches

Potato Puffs

Published by:

Preheat oven to 400 degrees.

Spoon very thick mashed potatoes (or cauliflower mashed “potatoes”) into a piping bag or into a ziplock bag, then cut the corner off. Pipe onto a buttered baking sheet in whatever shape you like. Bake until golden brown.

Even quicker – scoop potatoes with an ice-cream scoop onto buttered baking sheet and bake.

Variations

Before spooning into the piping bag stir one of the following into the mashed potatoes:

  • dairy or dairy-free Parmesan cheese before baking
  • pesto
  • any pureed vegetable such as broccoli, cauliflower, celery, spinach …
  • chopped vegetables
  • veggie bacon bits