NOTICE: In preparation for the UnDiet Recipes book this site will no longer have new recipes added to it . But don't despair - if you place yourself on the UnDiet Update list you'll recipe new recipes each month, many of which will not even be in the recipe book!

The UnDiet dips & spreads are extremely versatile. They can often be used as sandwich spreads in place of mayo, or thinned and used as a salad dressing or as a sauce over steamed veggies, pasta, fish, and chicken.

Dressings Dips & Spreads

Yogurt Dill Dressing

I use whole milk yogurt but if you like low or nonfat go ahead and use it.

Stir together

1 cube dill pesto or 2 tablespoons finely chopped dill
1 cube parsley pesto or 2 tablespoons finely chopped parsley
1/2 cup yogurt
2 tablespoons mayonnaise
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 clove garlic, minced

Citrus Mint Dressing

In small bowl or jar combine

1/2 cup fresh orange juice
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar (preferably white balsamic so it doesn't discolor the dressing)
1 tablespoon extra-virgin olive or walnut oil
1 tablespoon chopped mint leaves
1/2 teaspoon Dijon mustard
1/8 teaspoon each sea salt and black pepper

Set aside on counter or in fridge for at least 30 minutes to allow flavors time to meld.

Yogurt Avocado Dressing

When on the Jump Ahead UnDiet don't let the avocado confuse you. Because it's a live food it's calories are not counted in this dressing. I love this, because I can have an extremely rich dressing on my 300, 600 and 900 calorie days!

Peel and mash 1 avocado in a medium bowl. Add and mix well

juice from 1/2 a lime
1/2 garlic clove, crushed
1/8 teaspoon each sea salt and black pepper
2 tablespoons vegetable broth
1 tablespoon plus 1 teaspoon canned, chopped green chili

Add 1/4 cup plus 2 tablespoons yogurt and mix until creamy.

Yogurt Pesto Dip Protein

This is such a simple and versatile dip that I'm not going to give an exact recipe but rather the basic ingredients and let you go to it on your own. I've used this dip/sauce as a veggie dip, salad dressing, Fruit dip, sauce for croquettes, meatloaf, fish burgers, veggie burgers, turkey burgers, binder for tuna , ham, and chicken salad, in place of mayo on sandwiches ... It's okay to use with Starches as the amount of yogurt is small enough in comparison to the other ingredients.

Use a fork to mix equal amounts of low or whole fat yogurt and pesto. That's it! The first time I tried this I had just finished making six different pestos so I really went to town. Try using rosemary pesto for a Fruit dip or Fruit salad dressing - you'll be surprised. If you're making the pesto just for this dip leave out the garlic and Parmesan cheese, and use nut oil in place of olive oil.

Peanut Dip

Neutral Protein
Soymage cream cheese thinned with
heavy cream or soy/nut/seed milk
peanut butter
lowfat cream cheese thinned with
Lactaid milk, nondairy milk, or heavy cream

Garden Dip

Neutral Protein
1/2 cup creme fraiche, 
nondairy yogurt, or firm tofu
3/4 cup tofu
1/8 teaspoon garlic powder
1 tablespoon parsley
1 teaspoon each: chives, chili powder, basil
hot sauce to taste
salt to taste
whole milk yogurt or ricotta cheese

Serve with veggie sticks, or use as a sandwich spread in place of mayo. Thin with fresh lime or lemon juice, or balsamic vinegar and it's a salad dressing!

Sweet Red Pepper Dip Neutral

This is a good dip for whole wheat and corn tortilla chips, and breads. It's also a great sandwich spread and pasta sauce.

Place on a baking sheet lined with foil. Bake at 425 for 20 minutes or until dark and blistered, turning once or twice.

2 medium red bell peppers

Remove from oven and place peppers in paper  or plastic bag. Close bag and let stand 10 minutes. When peppers are cool enough to touch, peel the blistered skin off, discard skin, seeds and membrane. Or use a 7 oz. jar of roasted red peppers.

Puree peppers with:

2 tablespoons Dried Tomato Paste or canned tomato paste
1 teaspoon fresh thyme or 1/4 teaspoon dried
1/4 teaspoon salt
1/8 teaspoon garlic powder
dash cayenne pepper

If you haven't found the recipe you're looking for use this search engine to find the recipe you're looking for on the Internet.

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last revised January 2, 2004
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