You're welcome to print out the following recipes and suggestions that will
help you to convert your favorite recipes to low-carb dishes. Or you can
send us your Favorite Recipes and we'll
modify them to fit the UnDiet.
Breading for a Protein Meal
Can be fried in any type of oil, but olive or canola oil is the
The following (except for the flour) can also be used to substitute
for bread crumbs in any recipe.
ground pork rinds (they come in plain and a spicy Mexican version)
ground sesame seeds
ground sunflower seeds
any mixture of the above
Crust for an entree
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 omit the crust.
For a pastry crust substitute crepes;or even simpler, melt butter in an omelette
pan, thinly coat bottom of pan with egg and cook until done; butter pan and
dust with finely grated parmesan cheese or just omit the crust.
Crust for a dessert
For a crumb crust substitute ground nuts or sesame seeds with a little soy
flour mixed in.
For a pastry crust use a tofu flour pastry crust. If you don't have a recipe
for one check out this page as I'll be publishing a Soy Pastry Crust
recipe there sometime in the near future. Another idea would be to use a
crumb crust instead of a pastry crust.
Frozen egg substitute tastes great and is healthy. Make sure that you buy
the more expensive one 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
are great 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. Dates and prunes are okay. Don't use bananas at all. Remember
to consider the carb content of the Fruit you're using.
Replace white flour with tofu or soy flour.
Replace sugar with Sweet n Low and/or Stevia if you're trying to lose weight,
Equal or other aspartame sweetener if you're on maintenance. You'll have
to experiment with the amount that will satisfy you and work with your recipe.
If you're making a Fruit pie you can try adding 1/2 teaspoon - 1 tablespoon
of baking soda before adding a sugar substitute. The baking soda counters
some of the tartness of the Fruit, allowing you to add less sweetener.
Do not use sucrose, molasses, raw sugar or cane sugar. All of these will
sabotage your metabolism.
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 baking sheet (with a lip). Bake the sheet for
15 minutes and you've got a pizza crust. Yea, bet you thought you'd never
eat pizza again! You'll find pizza with carb counts at
Protein Pizzas .
2/3 cups soy flour
2/3 cups whey powder (found in health food stores)
1 teaspoon baking powder
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 together and pour into well greased loaf pan. Bake in
preheated 275 degree oven for one hour. Test with knife or toothpick for
doneness, you should see moist crumbs clinging to your tester but not wet
crumbs. If the outside of your loaf is getting too brown you can cover the
top with aluminium foil or if the sides and bottom are getting too brown.
Take the loaf out of the oven. Let cool completely and then toast each slice
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
Use nondairy cheese, cream cheese, and sour cream in place of regular
lettuce leaves (roll filling up 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
place filling inside celery sticks
roll up inside deli-sliced meat or cheese
a slab of cold meat or cheese
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