Neutral Recipes Vegetarian

Tofu “Egg” Salad

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This is a tofu classic that has often been mistaken for the real thing in my house. The mustard and turmeric give it the right color, and the other ingredients provide the traditional flavor. Adapt this recipe to include your own favorite seasonings.

Combine in a medium bowl:

  • 1 tablespoon Dijon mustard
    1 tablespoon honey
    2 teaspoons unfiltered, unpasteurized apple cider vinegar
    1/2 teaspoon turmeric (optional)
    1/2 teaspoon onion powder, or 1 – 2 tablespoons minced red or green onion
    1/2 teaspoon celery seed
    1/8 teaspoon pepper
    1/4 cup minced celery
    1/4 cup minced green pepper
    2 tablespoons minced pickles

Crumble 8 ounces firm or extra firm tofu into the bowl and mash together until the mixture is the consistency that you like your egg salad.

You can serve it immediately, but letting it chill for a few hours allows the flavors to meld better.

 

Suggestions for using Tofu “Egg” Salad:

  • stuff celery sticks
  • spoon on top cucumber slices
  • Sandwich: spread mayo on whole grain bread, top with lettuce, tomato, sprouts, nondairy cheese and Mock Egg Salad
  • spread onto a toasted whole grain bagel, English muffin
  • spread onto a whole grain cracker

Menus UnDiet Eating Plans

The UnDiet Basic Plan

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Welcome to The Basic UnDiet Plan. Protein Binge gives you a short term way to get through feeling deprived or when you don’t have control over your food choices, Produce Power is a good detoxification program (and is actually perfectly healthy to follow for the rest of your life, it’s just that it’s emphasis on uncooked foods severely limits your meal choices), but The Basic Plan is the foundation of The UnDiet. The guidelines here will take you through weight loss, weight maintenance and into a healthy life.

The UnDiet Basic Plan Guidelines

Eat nothing but fresh or frozen Fruit in the morning up until noon. Make sure that you let at least 20 minutes pass between your last bite of Fruit and lunch, 45 minutes if you’ve eaten a banana. If you eat a melon try to eat it before any other Fruits as melons digest quicker than any other Fruits.

Keep Starches separate from Proteins , allowing at least 2 hours and preferably 3 hours between a Starch and a Protein Meal. Veggies are Neutral and may be eaten with any meal except a Fruit meal.

Use only whole grain products, no white flour, no white rice. If a label says “wheat flour” it is not whole wheat flour ;it’s white flour which can be called “wheat flour” as it’s made from wheat.

Cornstarch is a processed starch. You can substitute arrowroot flour, soy flour or pastry whole wheat flour.

Structure your meals to consist of 70% raw vegetables with Starches or Proteins as a minor ingredient. This is not always possible, but do it more often than not.

Fruits can be eaten with other food groups but you must wait 3 hours after eating a Starch or Protein Meal and 2 hours after a Veggie meal to eat Fruit again. Wait 20 minutes after eating Fruit before eating anything else. The reason for this is that Fruit is digested in a different way than other foods and if your body is working on digesting other foods and then is hit with a serving of Fruit the Fruit will rot while waiting to be digested. Among other problems this can cause a buildup of gas in your intestines which can be uncomfortable. Exceptions are the “Fruit vegetables”: cucumbers, avocados, tomatoes, bell peppers, as well as celery and lettuce. Celery is a great thirst quencher when you’re thirsty and it’s too soon after a meal to drink a glass of water.

No Dairy with Starch meals, except whipping cream and butter (they’re considered to be Fats, not Dairy). Use tofu, rice or nut products instead, or add water or nondairy milk to cream when you need a milk replacement. In health food stores you can find tofu and nut cheeses, soy cream cheese, soy yogurt and an excellent casein-free soy parmesan made by Soymage. Rice or soy milk are great milk substitutes. Buy the lo-fat, not the nonfat versions (they taste like water). Experiment until you find the brands that you like best. Don’t give up if you don’t like a substitute, another brand can make all the difference.

Drink an UnDiet beverage 10-20 minutes before a meal. No beverages 10 minutes before, or 2 hours after a meal so your food will digest unhindered. If you can’t wait, eat a celery stick, which will help to quench your thirst.

Try to limit snacks to fresh Fruit, fresh Fruit juice, fresh veggie juice, warm broth, or raw veggies. If you just have to have something more substantial, try first eating one of the above, waiting 20 minutes, then if you still have a craving, eat what you originally wanted as long as it’s part of the UnDiet plan.

The Eating Plan

Breakfast

Start the day with a glass of fresh juice, herbal tea, plain distilled water, or distilled water with a squeeze of fresh lemon or lime juice. If you can drink your lemon/lime “tea” without sweetener, all the better, but if you must you can add honey, date or maple sugar. When you wake up in the morning your body is still eliminating the food you ate the day before. You don’t want to tax your body by forcing it to begin digesting another meal, so from the time you wake up until noon, you’ll eat nothing but fresh or frozen Fruit. No canned Fruit. If you like, you may also drink freshly made Fruit juice that you make yourself, or purchase from a juice bar or grocer that makes it’s juices daily. No canned, bottled or frozen juice concentrates. Cooking Fruit destroys all it’s benefits to your body including the enzymes needed to digest properly. Exception: “flash pasteurized” is okay, as it’s cooked so quickly that the enzymes aren’t destroyed.

If you have trouble digesting Fruit you may try eating celery or lettuce with your Fruit. If you do choose to combine these veggies with your Fruit, try eliminating them after a few days and you may find that your body has rid itself of enough toxins that you are now able to digest things you couldn’t eat before without discomfort.

Check out Fruit Recipes , on the Recipe Index page.

Lunch

You want to try to make 70% of each meal raw veggies (or 100% fresh Fruit) as this is what facilitates the digestion of your food, helping you to lose weight. I can’t always make every meal 70% raw veggies, but I try and I’ve even come up with some creative ways to introduce raw veggies into dishes that I wouldn’t normally have added them to (see Raw Veggies on the Recipes Index page). When you switch from Fruit to any other food make sure that at least 20 minutes have passed (44 minutes after a banana), so the Fruit will be completely digested.

10-20 minutes before lunch drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea, or distilled water.

Make a salad. Use any dressing that contains no preservatives, sugars, chemicals, or high fructose corn syrup. Don’t worry about using oil in your dressing, although if you can cut back on the oil by adding a little more balsamic vinegar, lemon or lime juice go ahead. Note: I love balsamic vinegar, but it is a dead food and it’s much better for your system to use lemon, lime or orange juice instead. However, since the idea is to eat as healthy as you can and still enjoy your food, pick your deviations.

I found it very difficult to eat a completely raw veggie salad during the winter months so I would saute or roast up some veggie combos such as:

  • eggplant and onion
  • bell peppers, eggplant and onion
  • zucchini and onion
  • mushrooms, zucchini and onion
  • potatoes and onions
  • potatoes, zucchini  or bell peppers and onion

You get the idea, make up your own veggie combos. I try to use veggies that I don’t like served raw. Let cool until warm and serve on bed of lettuce and/or other raw veggies. Drizzle dressing over all. Try to make at least 70% of the salad raw veggies.

Or you may prefer having raw veggie sticks for lunch, plain or with a dip. Just make sure that the dip is chemical and sugar free. Check out the  Veggie Dips recipes.

A big salad is one of the best lunch choices when you’re losing weight or detoxing. It’s easy to digest and therefore doesn’t tax your system in the midst of the day when you need energy for other things and doesn’t take much time to prepare. However if you can’t bring yourself to have “just a salad” for lunch you can add a serving of leftovers from dinner or any of the recipes from the Recipe Index page.

Snack

The best snack to continue detoxing your system is fresh Fruit; next best is raw veggies; however it’s perfectly acceptable to have any protein or starch food as long as you’ve waited the recommended amount of time if you’re snacking on a different food group than you had for lunch.

Beverages

Best choice is filtered water or herbal teas, decaf black tea, decaf coffee (hot or cold) made from filtered water – no milk, although cream is okay since it’s mostly fat and therefore classified as a Neutral instead of a Protein. I usually keep a pitcher of one of the following in the fridge: any Celestial Seasonings Zinger teas (make it strong and it tastes like Fruit juice – without the calories!), or Good Earth decaf. I also love to squeeze fresh lemon or lime juice into my water, sometimes with a little maple syrup or honey.

Dinner

10-20 minutes before dinner drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea ,or distilled water.

A veggie salad or other raw vegetable dish, with a serving of any recipe from the Recipe Index page. You may have healthy cookbooks, but be careful as they rarely take into account the principles of food combining. Check out the List of Substitutes, Protein Substitutes, Starch Substitutions and Favorite Recipes pages for help modifying your recipes, or check out the UnDiet Bookstore for other recipe options.

Snack

  • best choice is fresh Fruit or fresh Fruit juice
  • or a bowl of chopped Fruit, warmed with spices such as pumpkin pie spice, cinnamon, or vanilla
  • raw veggies
  • warmed vegetables, plain or with salt and butter or any other spice you like
  • leftovers from dinner

Stop eating by 8pm. If you can’t that’s okay, but at least allow 2 – 3 hours between your last meal (20 minutes if your meal or snack is Fruit) and when you go to bed.

Days 2-4

The first 2-4 days you may notice an increase in mucous and bowel elimination. This is your body clearing out the toxins built up over years of abuse. It may be a little uncomfortable, but stick with it, it’s good for you!

Have you noticed that you are now:

  • freer from hunger?
  • dropping pounds?
  • dropping inches on your tape measure?
  • more energetic?
  • free from many food cravings?
  • sleeping better?
  • free from other things you may have been plagued with such as: headaches, colitis, heartburn, shortness of breath or chest pain when you exert yourself?

If you feel weak or tired, try increasing your salt intake, also increase your potassium intake by eating bananas, parsley, watercress, spinach, chicory, chard, bamboo shoots, mushrooms, and avocados.

Step By Step

If you’d like help getting started with The UnDiet you can order The UnDiet Step-By-Step Email Program. A new UnDiet step will be emailed to you each week. Included with each week’s step will be Success Tips, Recipes utilizing that week’s Step, and encouragement to keep on following through with previous Steps.

When you order The UnDiet Step-By-Step Email Program you’ll also be added to the UnDiet Update list which will notify you when new recipes and info are added to this site.

High Protein Recipes Vegetarian

Parmesan Zucchini Fingers

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This recipe is a gradual evolution that started with the traditional breaded and fried zucchini fingers. Every time I made them though they became simpler and simpler as I eliminated ingredients. The final result is so easy and quick you’ll be turning to them whenever you have no time or energy to cook for dinner.

Preheat broiler.

Trim ends from zucchini. Slice zucchini lengthwise to make 1/4 inch thick slices. Arrange in one layer on oiled baking sheet (foil lined for easy cleanup). Top with shaved or shredded Parmesan cheese. Don’t use the kind of Parmesan that comes in a can and is grated so fine it is basically a powder.

Place under broiler for about two minutes. Check with a fork and when they are tender, remove from oven. That’s it, they’re done!

Reheat leftovers in toaster oven or oven. Microwaving them will make them soggy.

Beverages Recipes

Pumpkin Pie Smoothie

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This smoothie is like drinking pumpkin pie!
Place all ingredients in a blender & hit the puree button. Done!

  • 1/4 – 1/2 cup canned pumpkin
  • 2 cups nondairy milk
  • 1 – 2 tablespoons unrefined sugar or sweetener
  • 1/2 teaspoon pumpkin pie spice
  • 1 banana
  • 1 apple, peeled and cored or 1 cup silken tofu

I put measurements in my recipes to make it easier for readers, but if your comfortable guesstimating you’re more than likely to end up with a perfectly edible smoothie :)

Dessert Recipes

Fake It Ice-Cream

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You could of course use an ice-cream maker, but if you’re dying for a cold bowl of creamy fruitiness right now just get out your blender. Use just enough fresh Fruit juice, or nondairy milk to puree your choice of frozen Fruit. Use store-bought frozen Fruit or freeze your own.

When making “ice cream” I like to use the full fat versions of nondairy milk (which at most is still only 7%) as it gives the finished product a richer flavor. Another option is to add some half and half or lo-fat buttermilk.

You can get away without adding any sweetener, but you may find that your kids and guests prefer some sweetener and/or flavoring.

I’ve provided some suggested combinations below but I’m sure you’ll come up with your own favorites. When you do please feel free to share with other UnDieters by leaving a comment.

Add one or more of the Fruit in parenthesis.

  • banana, vanilla, optional: chopped walnuts, almonds, pecans (apple, pear, strawberry, orange)
  • banana, unsweetened shredded coconut, pineapple (orange, pineapple, apple, pear)
  • strawberry, banana (apple, pear)
  • banana, decaf coffee optional: carob/cocoa powder, vanilla, flavoring extracts– don’t use Fruit juice
  • any melon, optional: lime juice, (best to use  the juice from your melon, or apple, orange, or pear juice)
  • chopped dates, banana, optional: chopped walnuts, almonds, pecans

You’ll need to stop the blender occasionally to scrape down the sides. The mixture should be smooth, creamy and thick (except for the chopped nuts, which you’ll stir in at the end if you’re using). If you’ve used too much liquid, add more Fruit and puree until you have the right consistency.

Note: sometimes the above technique just doesn’t work to give you an ice-cream consistency. In that case pour the mixture into a metal or plastic container. Don’t use glass as it can crack in the freezer. Freeze and stir with a fork every 30 minutes until your “ice cream” is the right consistency. The right consistency is however you like it!

Beverages Recipes

The UnDiet Basic Fruit Smoothie

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For each smoothie put 2 cups of fresh or frozen Fruit or mix of Fruit into a blender, add enough liquid to barely cover the Fruit and puree. Adjust the amount of liquid to suit your taste or mood.

If you have fresh Fruit juice on hand you could and should use it in place of nondairy milk. Low-fat coconut milk would be a good choice also, although the canning process means that the milk has been cooked.

Optional additions:

  • vanilla and/or other flavored extracts
  • carob powder
  • cocoa powder
  • unsweetened shredded coconut
  • decaf coffee
  • date or maple sugar
  • honey
  • agave nectar
  • maple syrup (use the real thing not high-fructose laden brown water)
  • nut butter
  • canned pumpkin
  • spices: cinnamon, ginger, mint, anise, apple pie spice blend, pumpkin pie spice blend, allspice, clove …
Basic Information

Milk in Fruit Shakes?

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One of my readers asked why I allow nondairy milks in Fruit smoothies for breakfast when you’re supposed to have nothing but Fruit. This was my answer to her.

You’re right Roberta, a perfect combination would be Fruit alone. There are several reasons that I give recipes using the nondairy milk options.

  1. When I first embarked on the UnDiet I didn’t like Fruit shakes that didn’t have some creaminess to them, so these grain and seed milks were a compromise that helped me get over that barrier.
  2. Many people don’t have easy access to fresh Fruit juices. It would be better then to use nondairy milk instead of bottled, canned or frozen juice concentrate. Although it would be even better to just eat fresh Fruit and leave the Fruit shakes for when you have fresh juice available.
  3. Fruit smoothie recipes that are creamy are good ways to help acclimate your kids to the UnDiet. If your kids prefer smoothies with heavy cream and fresh juice rather than those with nondairy milk because it mimics ice-cream I would substitute 1/2 nondairy milk for 1/2 the cream or dairy milk and gradually add more nondairy milk until they’re completely converted.
  4. Sometimes you just need a little variety.

Note: if you or your children are sick a diet of nothing but Fruit smoothies can be helpful. They help to cleanse your body of waste matter and toxins which are the “grippers” that hold onto diseases. They’re also good at hiding the taste of any medicine you might be taking or a perfect opportunity to add ingredients that are healing.

Beverages Dessert Fruit Recipes

Make It Your Way

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Any of The UnDiet Fruit Smoothie recipes can be made into ice-cream, popsicles, gelato or slushies.

Ice-cream: Any of the Fruit shake and smoothie recipes can be served as a mock ice-cream or sorbet simply by using all frozen Fruits, or a mix of fresh and frozen Fruits and reducing the amount of liquid to just enough to puree the Fruit. Serve immediately or store in an airtight container in the freezer. You could also simply pour the smoothie into an ice-cream maker.

Popsicle: After pouring the Fruit shake or smoothie into a popsicle mold, cover with plastic wrap, then poke a popsicle stick through the center of the plastic wrap. The plastic wrap will help to hold the stick in place while the popsicle freezes solid.

Gelato: Pour pureed smoothie into flat metal or plastic pan. Don’t use glass as glass placed in the freezer can crack. Place the pan in the freezer. After 30 minutes remove from freezer and scrape with a fork to break up any frozen bits. Place back in the freezer and repeat the scraping process every 30 minutes until smoothie is completely frozen and fluffy. Serve immediately. If you serve it later you will need to let it sit out for about 30 minutes and scrape and stir with a fork to re-fluff the gelato.

Slushy: Use frozen versions of some of the ingredients to make your Fruit shake thick and cold.

Beverages Recipes

Raspberry Slush

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Put 2 cups fresh or frozen raspberries into a strainer set over a large glass pitcher. It must be glass because you’ll be pouring 1/2 cup boiling water over the raspberries. Press berries with a spoon until all juice has been released. Discard pulp. Yes, discard it. It’s full of seeds and not any fun to eat. Do the same with 3 cups fresh or frozen cranberries over the same pitcher. Refrigerate pitcher.

When juice is chilled pour into a blender and with blender running add 1 cup of ice cubes one cube at a time. When mixture is slushy, pour into a pitcher or punch bowl. Slowly stir in one chilled can of sugar-free lemon-lime carbonated soda or water.

Beverages Recipes

Pineapple Kick

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pineapple

Over a blender bowl press one 5 inch piece of peeled, finely chopped fresh ginger through a garlic press, working in batches until you’ve extracted the ginger juice or use 1/4 teaspoon ground ginger. Add and puree.

3 cups fresh pineapple, chopped
1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh cilantro, chopped

Keep blender running and add 1 more cup of fresh orange juice.