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!

Following the menus is a list of items which are compatible with that food group. Make sure to add at least one raw food item to the lunch and especially when your losing weight try to make the raw portion 50%-70% of the lunch.

Starch Lunches

Mock Egg Salad

This is a tofu classic! Some people think it really is egg salad. 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 into bowl and mash together well

8 ounces firm or extra firm tofu

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

Suggestions for using Mock Egg Salad:

• stuffed celery sticks
• stuffed cucumber
• Sandwich: spread mayo on whole grain bread, top with lettuce, tomato, sprouts, nondairy cheese, Mock Egg Salad
• top a whole grain bagel or English muffin

Serving size: 1/3 cup

Per serving: 84 calories, 4 g total fat (0.6 g sat fat), 7 g pro, 7 g carb, 1.2 g fiber, 67 mg sodium, 0 mg cholesterol

Peanut Cream

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 water 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, serve open-faced or top with another slice of Fruit

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 unfiltered, unpasteurized honey when pureeing
• use other nut or seed butters in place of peanut butter

Serving size: 2 tablespoons of filling

Per serving: 74 calories, 6 g total fat (0.9 g sat fat), 5 g pro, 3 g carb, 0.6 g fiber, 57 mg sodium, 0 mg cholesterol

Tortilla Chips & Dip

Pack corn or whole wheat tortilla chips with one of the following dips in seperate plastic containers:

• tomato salsa
• tomatillo salsa
• canned vegetarian refried bean dip
• Avocado Salsa: mix roughly mashed avocado with fresh salsa
• any of the above mixed with Soymage Cream Cheese or creme fraiche - a little dairy cream cheese or sour cream wouldn't be too bad with this lunch
• Spicy Refried Beans: mix into canned refried beans - 1 tablespoon chili powder, 1 teaspoon cumin, 1 teaspoon coriander, 1/4 teaspoon cayenne pepper or hot sauce
• Eggplant Humus: mix in 1/2-1 roasted, skinned, mashed eggplant to humus prepared from purchased boxed mix.

Peanut Butter Crackers

Whole grain crackers, spread with peanut or other nut butter & topped with another cracker. Use bite-size crackers for small hands. Graham crackers makes this taste like dessert but are just as nutritious.

Quesadillas

Place a  corn, whole wheat, or spelt tortilla on a paper towel or paper plate to absorb moisture while nuking, or use your oven. Sprinkle with diced nondairy cheese. Microwave until cheese is melted. (Sprinkle with diced: bell peppers, green chilies, mushrooms, cilantro, green onions, tomatoes, or just use a fork to scoop [so that most of the liquid stays in the container] to top with tomato or tomatillo salsa.) Fold in half and then in half again, or for toddler hands, cut into wedges. Can be served with any of the dips from Tortilla Chip & Dip Day.

Pasta Salad

Mix cooked whole grain large shaped pasta, shredded carrots, diced celery, (diced bell peppers), olives. Stir in oil & vinegar dressing up to 30 minutes before eating. If you add the dressing too far in advance it will just be absorbed by the pasta.

Rice Salad

Mix brown rice, chopped veggies (bell pepper, celery, tomato, cucumber, avocado), oil & vinegar dressing spiked with cumin and coriander.

Hero Sandwich

Layer inside 2 slices whole grain bread spread on both sides with mustard mixed with a little honey

• 2 types of soy deli slices: turkey, ham, Canadian bacon, pepperoni, baloney)
• lettuce leaves
• tomato slice
• dill pickle sliced
• (roasted red bell pepper or whole green chili sliced to lay flat)

Bagels with Cream Cheese

Whole grain bagel spread with nondairy cream cheese. You can leave your bagel as is or mix the nondairy cheese with:

• honey
• diced, reconstituted dried tomatoes
• olives
• diced green onions
• diced green chilies
• diced or sliced jalapeno
• frozen or steamed spinach, squeezed dry & mixed with a little minced raw or roasted garlic, sea salt & pepper
• roasted garlic
• cucumber, shredded, salted, & drained (either mix this in with the non-dairy cheese or bag it separately & top the bagel with it just before eating)
• mashed tofu (I prefer the Soymage Cream Cheese with the added tofu)

Or top the bagel with one of the following after spreading on the non-dairy cheese:

• roasted red bell pepper, sliced to lay flat
• roasted green chili, sliced to lay flat
• tomato, sliced
• soy deli sliced "meats"

Additional Lunch Items:

• corn or whole wheat tortilla chips
• whole grain crackers
• whole grain, sugar free graham crackers

Dessert Items:

• whole grain bread, toasted, buttered, spread with honey & sprinkled with cinnamon, or sugar free Fruit jam
• Chocolate Fudge Cake (recipe for Step-By-Step subscribers only)
• zucchini , pumpkin, or carrot bread with or without nondairy cream cheese and/or honey. A little dairy cream cheese would be okay as long as there aren't other Proteins in your lunch.

Protein Lunches

Stacked Salad

1 carb per sandwich

I recently came up with this take-along salad that I absolutely love. I've been eating it for lunch every day for the last week. I can make it in the morning and it stays crisp until lunch. I haven't tried making it the night before. If any of you do, let me know if it holds up until lunch the next day.

I take a lettuce leaf and spread pesto (Olive Pesto is incredible with this sandwich), creamy salad dressing (Blue Cheese Dressing is fabulous too), or mayo on it, then deli-sliced meat, deli-sliced cheese, thinly sliced tomato, another lettuce leaf with your spread of choice, etc, until you have a few layers. Wrap tightly in saran wrap and eat like you would a burrito.

Salsa Rollups

1 carb per filled crepe

Mix together 4 ounces lowfat (not non-fat) cream cheese, softened, 1/2 cup salsa, drained (you should have about 1/4 cup salsa, save the juice to add to soup), and 1 tablespoon cilantro, chopped. Spread 1/4 cup of filling over 1 of 4 Protein Crepes, making sure to spread the filling to the edges of the crepe. Top the filling with a slice of deli-sliced turkey or ham. Roll the crepe tightly and wrap in plastic wrap. Continue rolling and wrapping until all the crepes and filling are used.

Party Food: double the recipe and place in freezer for five minutes after rolling and wrapping. Remove from freezer, unwrap and slice in thick slices. Arrange on a platter and serve.

Tuna Cups

0 carbs

Mix drained tuna with vegetables & mayonnaise. Cut in half a hard-boiled egg (discard yolk or puree with oil & vinegar dressing for a creamy salad dressing) & fill with tuna salad.

Choose one or more of these to mix with tuna:

• diced celery
• mashed or diced capers
• diced dill pickles
• diced red onion
• diced parsley

Baked Cauliflower Cup

6 carbs per 1/2 filled bell pepper

Mix leftover Mashed Cauliflower with raw egg & shredded cheese. Bake inside 1/2 bell pepper until pepper is tender. When completely cool cut in wedges. Can be eaten cold.

Quiche

Any leftover quiche tastes great cold or room temp the next day.

Red Tuna Salad

13 carbs

Mix

1/2 cup diced green onions, tops included

1/2 cup mayonnaise

1/4 cup Dried Tomato Paste

1 tomato, diced

1/2 cup diced celery

1/2 cup diced green pepper

small pinch artificial or unrefined sweetener

1 ~ 6-1/2 ounce can tuna, chicken, crab, or salmon, drained

2 cups cooked Soy Spatzle

Additional Lunch Items:

• cheese cubes or sticks
• celery sticks or jalapenos (seeds & membrane removed) filled with Brie, chevre, or cream cheese mixed with nondairy milk, heavy cream, or pesto until spreadable
• celery sticks or jalapenos (seeds & membrane removed) filled with canned salmon mixed with cream cheese, sea salt & pepper to taste
• cooked turkey bacon (trust me it's good cold)
• salami cubes, sticks, or slices
• pork rinds

Dessert Items:

• Chocolate Fudge Cake (recipe for Step-By-Step subscribers only)
• Individual Chevre Cheesecakes
• Macadamia-Caramel Torte

Neutral Living Foods

Pick one or more of the following to add to each lunch.

• raw veggie sticks: bell pepper, celery, carrot, jicima, radish, stalk of spring onion with just a bit of the onion, cherry tomato, zucchini with or without dip . Try the new Peanut Dip; it's definitely kid-proof.
• small salad - most veggie salads can be tossed with dressing when you pack the lunch - exceptions are lettuce which I usually pack separately in a ziplock bag, then add to the salad at lunch. I like doing it this way as it gives the other veggies the chance to marinate in the dressing.
• Cucumber Soup - trust me this is delicious and there are tons of variations!
• choose one of these salsas
• dried Fruits
• raw nuts
• raw seeds: sunflower, pumpkin, pine nuts
• a mix of dried Fruits, nuts & seeds (sweeten the pot with a few grain-sweetened chocolate or peanut butter chips)
• frozen or fresh-from-the-field corn as is or seasoned with sea salt, black pepper, tomatillo salsa, tarragon, or a little oil & vinegar dressing

Food Safety

Amidst the vegetable sticks, savory wraps, hearty soups, and seasonal Fruits, the last lunch item you want to tote to school or work is a case of food poisoning. To keep your midday meals E. coli and salmonella free, here are some tips from the USDA to help you pack a safe lunch.

Scrub up before you prepare, pack, and eat your lunch. Wash your reusable lunch pouch with hot water and soap after every use. Let it dry thoroughly before repacking.

Insulated lunch pouches or bags are your best bet for keeping cold foods cold. Use freezer packs or frozen juice packs to keep your lunch chilled. Strategically stack all perishables close to the freezer pack in your lunch pouch. Note: While freezer packs are perfect to keep your lunch cold until noon, they're not made for all-day chilling.

Keep your lunch pouch out of direct sunlight and away from radiators or heaters. Better yet, if there is a refrigerator available, store the lunch bag until you're ready to eat.

Lunch items like soups, casseroles, and chilies are meant to be eaten hot, so they need to travel that way. Prepare an insulated bottle or thermos by filling it with boiling water and let stand for a few minutes. Next, empty the water and fill the insulated bottle or thermos with the hot food. Or freeze in a microwavable container and use to keep your lunch cold. At lunch time heat in a microwave.

Tips

These items can be found in any supermarket or health food store and make lunch preparations a lot quicker:

• preshredded carrots, cabbage, and other vegetables for a quick toss with dressing
• precut veggies to use in place of a salad
• fresh salsa
• refined sugar-free salad dressings
• precut fresh Fruits or Fruit mixes
• washed and mixed salad greens
• washed and shredded coleslaw or broccoli slaw mixes
• frozen white corn - tastes remarkably close to fresh corn and can be eaten raw

Recipe Index | Home | Recipe Book List/Reviews

UNDIET TOOLS	Home | Vegetarian Recipes | Living Food Recipes | Questions | Links | UnDiet Toolbox | Fast Food Card
FITNESS	eBay!
FREE STUFF	UnDiet Toolbox

This site was created by Out Of Your Mind Graphic & Web Design a division of K.C.O. Marketing Services
undiet@kco1.net
last revised February 24, 2005
Copyright Kathleane C. O'Leary 1997-2005 all rights reserved
Void where prohibited. Keep hands and feet inside the vehicle at all times.