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!
Each of these recipes is made up of at least 90% vegetables and all are Neutral or give you variations to make them Neutral.
This is a great recipe when you're on the Last 10 Pounds or Jumpstart UnDiet, especially since we think of chili as comfort food, this chili sans beans and meat fools our brains into thinking it's eating something high calorie that is actually a Free Food.
The night before you make this stew put 4 whole tomatoes in the freezer. The next morning move them to the fridge or kitchen counter so that they can thaw. Make sure to place them in a bowl to catch the juices that will be released as they thaw.
Working over blender or food processor bowl to catch the juices use your hands to remove and discard tomato skin and core. Puree until as smooth as possible and set aside.
Stir together in medium pot and simmer until vegetables are cooked through, about 30 minutes.
Garnish with finely diced roasted red bell pepper using 1/4 to 1/2 cup for each bowl of chili.
Black Bean Veggie Chili: stir in canned or leftover black bean soup at a ratio of 1 can black bean to 4 cans chili.
Family Chili: Set your portion of chili aside and add enough canned kidney or black beans or cooked ground beef to the remaining chili to satisfy the family.
from
Great American Health &
Nutrition
Sauté in 1 ½ tablespoons extra-virgin olive oil for 4 minutes
Add and simmer for 10 minutes
Add 6 cups vegetable broth, bring to a boil then lower to a simmer.
Add
Simmer for 15 - 25 minutes, until vegetables are just tender. Add 1 ½ cups sliced zucchini and continue simmering for about 5 minutes until all veggies are al dente. Garnish with (crushed tortilla chips), fresh minced cilantro and grated lemon peel.
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Cut into 1/2-inch thick slices. Stack and cut diagonally. Place in baking dish.
Bring 1 cup water and ingredients below to boil. Pour over tofu and refrigerate.
Preheat broiler. Line broiler pan with aluminum foil. Cut bell peppers in half; remove seeds. Place skin side up, using your hand to flatten slightly. Broil 15 minutes until skins are charred. Transfer to paper or plastic bag. Seal and place in refrigerator to cool. Peel off skins and slice into strips. Toss with salt.
Combine all dressing ingredients. Toss peppers with 1 tablespoon dressing. Arrange peppers on platter. Drain tofu, discard liquid and arrange over peppers. Drizzle tofu with remaining dressing.
Dressing:
Heat extra-virgin olive oil over medium-high heat. Add
Cook about 4 minutes until crisp-tender. Remove peppers to bowl. In same skillet bring to a boil
Reduce heat to medium. Cook, covered about 8 minutes until crisp-tender, stirring occasionally. Return peppers to skillet, stir until heated. Keep heated in covered bowl or pan in 200 degree oven.
I like to have another vegetable dish to give me & any other UnDieters at the table something besides Starch vegetables to eat.
Heat extra-virgin olive oil over medium-high heat. Add
Cook about 4 minutes until crisp-tender. Remove peppers to bowl. In same skillet bring to a boil
Reduce heat to medium. Cook, covered about 8 minutes until crisp-tender, stirring occasionally. Return peppers to skillet, stir until heated. Keep heated in covered bowl or pan in 200 degree oven.
Heat in pan until hot
Saute over medium low heat until lightly browned, about 30 minutes
Add
Continue sauteeing until broccoli is crisp tender, stirring occasionally
Eat as is or add to:
Or top with:
I can't help it, I keep fooling with this recipe, making it even simpler and somehow it tastes better the fewer ingredients I use!
6 carbs per cup
(For those of you who downloaded this recipe before June 30, 1999 take a look at this simplified version. It came about in the usual way - guests for dinner and no time to go shopping. Since I didn't have any tofu or onions I made mashed "potatoes" without them and not only were they easier they tasted even better! I even received an e-mail the next day from one of my dinner guests who still couldn't believe he hadn't eaten "real" mashed potatoes. Yes, I couldn't resist. I told.)
This recipe tastes just like mashed potatoes. The advantage being that you can serve these mashed "potatoes" with meatloaf and fried chicken. The best part of this recipe though is all the great things you can do with the leftovers. In fact sometimes I don't even wait for the leftovers I just add Red Sauce or cheese to the cauliflower puree. I often make a double batch and freeze half to have on hand for a quick side dish.
Try an experiment. Don't tell anyone that these aren't mashed potatoes. I guarantee you no one will know if you don't tell them. Don't sit there with a smug smile on your face though or they'll keep asking you what's up and you'll have to give it up.
Season with sea salt and pepper, then steam until very soft
Puree vegetables with
Taste and adjust seasoning, butter, and sour cream so that you end up with a rich tasting, smooth puree.
Things to do with leftovers:
Red Cauliflower
Stir 1/2 cup Roasted Red Bell Pepper Sauce or Dried Tomato Sauce
into 2 cups cauliflower puree.
Cheesy Mashed Cauliflower
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned.
Top with grated cheddar cheese. Broil until cheese is slightly browned. Use
a spatula to serve onto individual plates.
Cauliflower Pizza
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned.
Top with pureed roasted red bell pepper (and leftover cooked vegetables such
as bell pepper, onion, zucchini, mushroom, olives, raw tomatoes), then with
shredded mozzarella or mix of mozzarella and parmesan. Broil until cheese
is slightly browned. Use a spatula to serve onto individual plates.
Cauliflower Soup
Thin puree with nondairy milk or broth, (and a little cream). Taste and adjust
seasoning, adding more liquid if necessary.
Cheesy Cauliflower Soup
Stir cheddar, mozzarella, jack, gouda, or edam cheese into Cauliflower
Soup.
The inspiration for this recipe comes from Emeril's New New Orleans Cooking recipe for Potato Custard.
Preheat oven to 350 degrees.
Butter bottom of 4 ramekins or an 8 x 8 baking dish.
Stir together in large bowl
Spoon into ramekins or baking dish. Place ramekins/baking dish in at least 2 inch deep pan. Place the pan in preheated oven and carefully pour water to the depth of 1 inch into larger pan. Bake for about 1 hour, until golden brown on top. To unmold ramekins, let cool about 20 minutes, then slip the tip of a knife around the side of each dish and turn over onto individual plates.
As I never seem to be able to find enough ways to use up my garden's proliferation of cucumbers I was excited to find this recipe in "Mastering The Zone"by Dr. Barry Sears. I've made some adjustments because Dr. Sear's insistence that every meal and snack consists of specific proportions of fat, carb, and protein which will wreak havoc with your digestive processes.
Dice
Place in saucepan and add
Cover and simmer on medium-heat for 25-30 minutes until onion is tender, stirring frequently. Turn off heat and add
Don't cook tomatoes. When reheating, heat just until hot enough to serve. Just before serving, stir in shredded Tofutti Mozzarella cheese or place in a small bowl to pass around the table.
Melt over medium high heat
Add to ghee and stir occasionally until a light brown (tan) color
Remove 1/2 the onions to a container to cool. You can use these for sandwiches, burgers, salads ...
Stir into pan with onions
Lower heat to medium low, and continue stirring until onions are medium brown and soft. If the flour starts to stick and burn add the stock, otherwise wait until the onions are completely carmelized, about ten minutes.
Add and continue cooking until sauce is slightly thickened
Remove from heat and allow to cool slightly. Puree all but 1/2 cup of the sauce. Return puree to pan, stir until hot.
Variations:
Carmelized Onions are wonderful spooned over burgers, pork or steak.
Heat in pan until hot
Saute over medium low heat until lightly browned, about 30 minutes
Serve this easy sauce over cooked asparagus, broccoli, summer squash or brussels sprouts. Actually you could probably serve it over any vegetable you have on hand except strong flavored ones like bell peppers, eggplant, chilies ...
Melt over medium heat or in microwave
Whirl on high speed in a blender or food processor
Then add the butter in a slow stream. Add and pulse just enough to blend
Use at once or store in a thermos up to 30 minutes.
Leftovers
Leftover sauce doesn't work well as a sauce but it can be used to make a
base for an onion or zucchini soup. Stir together and heat
Remove from heat and stir a little hot broth into the leftover sauce, then slowly stir the sauce into the soup.
Bake one small whole spaghetti squash for 40 - 60 minutes in 350 degree oven until the shell is soft to the touch and the kitchen is filled with a sweet, nutty smell.
While squash is baking alice 3 strips bacon into thin strips, place in preheated large skillet over high heat. Cook, stirring, 2 minutes. Add 2 teaspoons extra-virgin olive oil (if using turkey bacon increase oil to 1/4 cup), 4 cups thinly sliced zucchini, 1/4 teaspoon sea salt and 1/2 teaspoon black pepper; cook, stirring, until just tender-crisp, about 5 minutes. Stir in 2 large garlic cloves, minced; cook 1 minute.
When squash is cool enough to handle (or wear oven mitts) cut in half lengthwise, scoop out seeds and mushy strings from center, discard. Use a large spoon to scoop squash flesh into large bowl. It will separate into spaghetti-like strands. Toss with 1/4 teaspoon freshly grated lemon peel, 1/4 cup extra-virgin olive oil or light vegetable broth, 1 tablespoon fresh lemon juice, zucchini mixture and and 1/2 cup fresh basil that you've cut into thin strips.
Preheat oven to 350 degrees.
Bake for 40 minutes or until outer shell can be pierced with a fork
Cut squash in half, scoop out and discard seeds and mushy strands clinging to them. Scoop out flesh and using a fork or your fingers separate into strands. Combine with ingredients below in 1 and 1/2 quart casserole dish sprayed with oil
Sprinkle top of casserole with
Bake, uncovered 30-35 minutes or until heated through.
Preheat oven to 350 degrees.
Combine:
Bake for 20-30 minutes until top is browned & knife inserted in center comes out clean.
Crockpot Variation: Cook on high or 1 hour, on low 4-5 hours.
Lacto-Ovo Variation: Use 1 cup pureed tofu in place of the cream cheese and 3/4 cups pureed tofu in place of the eggs.
This recipe is not my own invention. You'll find some version of this recipe in many cookbooks, but it's such a mainstay on my own menus that I thought I'd pass it on to you all.
Cut plum tomatoes in half, sprinkle with sea salt and black pepper. Place in 275 degree oven for about 2 hours until dried to consistency you like. Make a couple sheets and take them out at different times.
Variation: sprinkle with balsamic vinegar which will carmelize as the tomatoes dry in the oven.
In a medium bowl stir together
Now you can leave it like that, short and simple, or you can add any of the following which won't necessarily make the cakes better, just different.
Heat small amount of oil in skillet until very hot, or use a nonstick pan with no oil, but get it very hot. Form about 1/4 cup of the mixture into hamburger shaped cakes. Saute on both sides until lightly browned.
Variations:
Preheat oven to 500 degrees.
Halve 3 medium yellow squash and cut into 1/4-inch-thick slices. On a cookie sheet toss the squash with 1 tablespoon extra-virgin olive oil, 1/4 teaspoon sea salt and 1/4 teaspoon black pepper. Roast in the upper third of oven for 20 minutes, until golden brown.
In a bowl toss the squash with 1 stalk finely chopped green onion, 2 tablespoons yogurt, and 1/2 teaspoon your choice of seasonings below:
The first time I made these I used regular dairy Parmesan for the kids and non-dairy Parmesan for myself, thinking that they wouldn't like the non-dairy cheese. Well it turned out that they didn't like their Parmesan fingers at all, left them on the plate with one bite taken. One of the kids came in late, grabbed a finger off my plate though and loved it! I tasted the fingers I'd made for them and could definitely taste the difference. The non-dairy Parmesan fingers were crisp and tasty, while the dairy Parmesan fingers were soggy and tasteless.
Note: upon further experimentation the crispy tastiness of these fingers rely upon the unique composition of Soymage's Lite & Lean dairy-free Parmesan with casein. You can try it with other types of Parmesan but they tend to turn out soggy and not as tasty, although not completely ready for the garbage disposal. How do you think I came up with Zucchini Parmesania?
Preheat oven to 350 degrees.
Trim ends from zucchini. Slice zucchini lengthwise to make 1/4 inch thick slices. Dip slices in egg white or egg yolks that have been beaten with a fork (and seasoned with black pepper). Use the same fork to spear each slice and place in shallow dish of nondairy Parmesan cheese. Place slices on oiled baking sheet (foil lined for easy cleanup). Bake for 10 minutes. Turn slices and bake for another 10 minutes.
Reheat leftovers in toaster oven or oven. Microwaving them will make them soggy.
Preheat oven to 350 degrees.
Place enough baked Zucchini Fingers (make them with a Protein breading substitute , or whole grain bread crumbs if you're using nondairy cheese, in place of the Parmesan coating) in a lightly oiled casserole dish to make a single layer. Spoon tomato or red pepper pasta sauce over fingers. Top with mozzarella cheese(can also use nondairy cheese). Continue layering until all Zucchini Fingers are used, ending with a layer of mozzarella.
Bake for twenty minutes until casserole is heated through and cheese is melted.
Preheat oven to 375 degrees. Saute in a little olive oil, for about 5 minutes
Spread the onions evenly over the bottom of a casserole dish and season with pepper. In same pan heat a little more olive oil to saute
Stir frequently until they just start to color, about 10 minutes. Spread the zucchini over the onions. Tuck among the zucchini
Cover with foil and bake for 25 minutes. Remove the foil and continue baking for 10 minutes to let the juices evaporate. Serve warm or at room temperature.
* Herb mixtures to choose from:
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