Breakfast: fresh or frozen fruit until noon
for day one
for day two
for day three
for day four
for day five
for day six
for day seven
for day eight
for day nine
for day ten
Thousand Island Dressing Neutral
Stir together in a small bowl. If using tofu, puree all ingredients except dill pickle in blender, using just enough soy milk to achieve desired consistency.
This dressing can also be used as a sandwich spread on a Starch or Protein sandwich.
The UnDiet Blue Cheese Dip/Dressing Protein
Make this the night before, in the morning, or at least 30 minutes before serving to give the flavor time to develop. Do this even if you'll be using extra mayo in place of the blue cheese.
Puree in blender
Pour into a bowl and whisk in
Taste and adjust seasoning.
This dressing can also be used as a sandwich spread on a Protein sandwich, as a sauce for steamed veggies, as a burger, chicken or meatloaf topping ...
Lemon Chevre Cheesecake Protein
This dessert is best when made a day or two before you plan to serve it.
Preheat oven to 350 degrees. Lightly oil muffin cups, pie tin, or 8 x8 square pan.
In a food processor pulse until reduced to fine crumbs
Transfer to a small bowl. Drizzle over nuts
Using your fingers, mix honey and nuts until mixture holds together when pressed. Gently press into an even layer in your pan of choice. Bake for 10 minutes and remove from oven. Reduce oven temp to 300 degrees.
Wipe food processor out with a paper towel. Don't worry about getting every last crumb out. Place in bowl and process until smooth
Add and process until smooth
Pour filling over baked crust. Bake for 20-25 minutes for muffin tins, 30-45 minutes for pans. Filling should be firm but still jiggly. It will firm up more as it cools. Cover and refrigerate.
Bread Pudding Starch
Preheat oven to 400 degrees. Combine in 1 cup measuring cup
Place in a 13x9-inch baking dish
Place dish in oven until butter melts. Toss together in large bowl
Pour 1/4 cup of the melted butter over bread mixture and toss to coat. Use a paper napkin to coat the baking pan with the remaining butter. Spread the bread mixture in the baking pan. Whisk tofu in same bowl until smooth.
Add to bowl
Pour over bread. Place dish in larger pan. Add enough hot water to come halfway up side of baking dish. Bake 35 to 40 minutes, until the pudding is set and top is golden brown. Serve warm or at room temperature, (with real whipped cream).
Onion Popovers Protein
Makes 24 muffins. They can be baked and stored in the freezer up to 1 month, or in the refrigerator for 2-3 days. Thaw frozen popovers on a cookie sheet in a 350 degree oven for 10 minutes
Preheat oven to 400 degrees.
Process ingredients below in a blender, scraping sides 2-3 times.
Pour batter into greased muffin cups. Bake 30-35 minutes until puffed and browned. Unmold and pierce each popover with a sharp knife to release the steam.
Corn Pound Bread Starch
This bread gets rave reviews from the pickiest pint-sized diners. It's so sweet that you don't even need the traditional honey butter spread.
Cream together in large mixing bowl
Stir in a little at a time
Stir in corn puree a little at a time, alternating with:
Pour into buttered square pan. Insert bread pan in larger pan. Pour hot water into larger pan to go halfway up the sides of the bread pan. Place both pans in middle of oven. Check in 40 minutes by inserting a tester in center of bread. If it comes out with moist (but not raw) crumbs clinging to it, it's done. If it's not done, continue checking every ten to fifteen minutes until done. Depending on the weather and the thickness of the batter, it could take up to an hour to bake.
Heat canola oil in appropriate-sized slope-sided pan. Saute
Add to pan
When butter is melted remove pan from heat, add and mix well
Occasionally lift the edges of the frittata and tilt the pan to allow the uncooked egg to flow under cooked portion of frittata. Do this until eggs are cooked, but not dry. Serve as is or carefully flip frittata and brown top. If frittata is large cut into 1/2's or 1/4's and then flip. If your pan is ovenproof you may place it under your oven broiler until top is browned.
While I recommend limiting your dairy intake, you may find that your family needs a little something extra in a frittata. You could top the frittata with sour cream or crème fraîche, salsa, pasta sauce, or sprinkle a little cheese or a Veggie Slice on the top before browning.
Serve a selection of raw vegetables with a creamy (sugar-free) dressing or make the Blue Cheese Dressing/Dip.
You can serve bacon, sausage, or ham, with the frittata if you like. Any leftover meat can be added to your Frittata Salad tomorrow.
Leftover Frittata Salad: slice and serve room temp frittata on a bed of dressed lettuce for lunch tomorrow. Leftover frittata tastes best served the next day, rather than two or three days later.
Heat over medium high heat until very hot
Saute in oil until crisp-tender (don't worry if brown spots appear)
Add and continue sauteing until veggies are tender-crisp
Stir in and heat just until hot, but don't allow to come to a boil
Remove from heat so sauce doesn't continue to cook.
While veggies are sauteing, bring a large pot of water to boil. When water reaches a rolling boil, add and cook until al dente
Drain and put back in pot. Toss pasta with vegetables in sauce
If some of your guests or family don't like eggplant, while others won't touch bell peppers, saute the veggies separately, making sure to season them, and place in their own bowls. Cover to keep warm.
Heat the Dried tomato Pasta Sauce in the pasta pot. Set out bowls of:
Any leftovers can be used for tomorrow's pizza.
Trim and slice zucchini lengthwise into 1/4-inch thick slices. Place on oiled cookie sheet. Season to taste with sea salt (and Italian seasoning). Broil, turning if necessary until zucchini are just crisp-tender. Sprinkle with nondairy Parmesan. Place back under broiler until Parmesan is browned.
Spread 1/2 of the Protein Bread batter to cover bottom of greased cookie sheet. Place the other 1/2 in a greased loaf pan or muffin tins to make bread for burgers and tuna sandwiches. Store in fridge or bake at 300 degrees, 1 hour for loaf pan, 20-30 minutes for muffin tins. Cover pizza crust lightly with oiled aluminum foil and bake for 15 minutes in 350 degree oven until bread is cooked but not browned.
You can make this sauce entirely from scratch with fresh bell peppers or use an already roasted jar of pepper.
Broil peppers, turning, until blackened and blistered on all sides
Place peppers in a paper or plastic bag, seal and let cool. When cooled remove and discard skin, seeds, and membrane Roughly puree peppers w
Spread Red Bell Pepper Sauce over Protein Bread. Top with your choice of toppings. Sprinkle with (seasoning or herbs), shredded mozzarella & (Parmesan). Broil for about 9 minutes until cheese is just melted. Since everybody's oven is different I suggest you check frequently after the first 5 minutes to make sure your pizza isn't burning.
In a large bowl or plastic bag, mix
Lightly oil foil-lined cookie sheet. Place eggplant on sheet and broil until fork inserted in center of a slice goes through like butter, 4-5 minutes on each side.
Top eggplant with Red Pepper Sauce.
Leftover eggplant slices are wonderful topped with humus and shredded cucumber. Eat as is or sprinkle with a little sea salt and drizzle with reduced balsamic vinegar.
Pour above ingredients (or use your own favorite marinade) into 2 large ziplock bags. Divide 8-10 chicken breasts or 30-40 thighs between the 2 bags. Marinate overnight until ready to cook for dinner, or mix up in the morning and marinate until dinner.
Remove chicken from marinade and dredge each one in your choice of one the following flour mixes:
Saute in olive or canola oil until browned on both sides (about 5 minutes
each side). Place half of the chicken pieces in a baking pan or on
a cookie sheet with lip. (Refrigerate 1/2 chicken for tomorrow's dinner.)
Bake at 350 degrees for 45 minutes to 1 hour, until chicken is no longer
pink in the middle. Serve topped with a dollop of Dried Tomato Paste,
Dried Tomato Pasta Sauce, or Pureed Red Pepper Sauce and
some sliced or chopped olives.Variation:
Top each chicken breast with a slice of tomato or roasted red pepper, or Dried Tomato Paste or Pasta Sauce, or Pureed Red Pepper Sauce, a few sliced olives and mozzarella cheese. Broil just until cheese is melted.
For another day:
Bake the remaining Protein Bread batter. You can use it for Monday's Blue Cheese Burgers, and/or Wednesdays Tuna Sandwiches.
This soup is so easy to freeze that I've made this recipe a double batch. You can also make it a Neutral soup by using nondairy cheese in place of the Cheddar. I refrain from using Cheddar flavored nondairy cheeses (they taste a little flat and chalky) and use white nondairy cheeses instead.
In a stock pot saute in olive oil over moderately low heat until the onion is softened
Add and simmer, covered, for 5 to 10 minutes
In a blender puree the onion mixture with
Pour puree back into the stockpot adding
Heat over moderately low heat, stirring in by the handful
(Garnish with chopped cilantro).
If you're trying to get more veggies into your diet add some minced veggies to your ground meat such as: spinach, parsley, cilantro, onion, garlic, carrot, celery, broccoli, cauliflower, mushroom, bell pepper ...
Before separating slices from
use a knife or scissors to cut the bacon strips in half (so they'll fit on your burgers). Place slices on a non-stick or lightly greased cookie sheet and bake at 450 degrees for 7-10 minutes until browned and crispy. You'll use any leftover bacon for day seven's Bacon & Egg Salad.
Grill, broil, or pan fry your burgers. Top with Blue Cheese Dressing and bacon strips. Tomato slices are also great with this burger. Remember though, no bun with your burger. If you have to have a bun use some of the Protein Bread you made on Saturday.
Make this salad at least 30 minutes & up to 4 hours before serving.
Cut ends off, peel, cut lengthwise, scoop out seeds, cut into 1/4-inch thick slices
Leftover salad can be served inside a whole wheat pita with a falafel patty or veggie burger patty.
You can either make up a batch of this tuna salad or make a tuna buffet by putting out a plate of tuna heavily dressed with mayo and a selection of veggies in small bowls that can be stirred into the tuna.
Mix flaked tuna with 1/2 as much finely chopped
and mayo. Seasoned to taste with sea salt and black
Saute slices of Protein Bread in butter or olive oil, or slice Onion Popovers in half (don't saute). Top with tuna mixture and:
In a soup kettle saute in canola oil over moderately low heat, stirring, until the onion is transclucent
Add and cook, stirring, for 3 minutes
Add, bring to a boil, and simmer covered, adding broth or water if it becomes too thick, for 1 hour, or until the cauliflower is tender.
In the morning use scissors to cut dried tomatoes into matchstick-sized pieces. Place cut tomatoes in oil with seasonings. You can do this up to a week ahead.
Place at least 3 eggs (I always cook extra eggs to use as salad garnishes for lunches) in a pan of water. Cover and bring water to a boil. Turn off heat, but leave pan covered on burner for at least 20 minutes. Perfect hard boiled eggs!
Cook bacon over medium high heat until crisp, turning several times. Set aside. Lower heat to medium low and in the same pan cook onions, stirring occasionally while you prepare the rest of the meal. Onions are done when soft and browned.
To prepare salad, toss together
In a pie plate mix
Place in egg mixture and allow to soak while melting butter in frying pan
Using fork or spatula remove bread from pie plate and transfer to same pan you used for the bacon & onion. Place on top of bread
Cover pan. While sandwich is cooking, soak another slice of bread. When underside of bread is slightly browned remove to plate and cook second slice of bread topped with cheese. Continue cooking each slice of bread in this manner.
Top cooked bread with any or all of the following:
In the morning bring to boil
Reduce heat and simmer 20 minutes. Discard water. Combine in crock pot and stir 3-4 times to mix:
Cover and cook on low 10-12 hours, on high 5-6 hours.
(Garnish: diced Soymage mozzarella cheese, chopped flat-leaf parsley, chives, or cilantro.)
Make Ahead: If crepes are frozen, take from freezer and place in fridge to thaw.
Blend the above ingredients with a fork or whisk, in a blender or food processor. Cover and let rest for at least 2 hours. It is absolutely necessary that you let the crepe batter rest for this period of time or it will just taste like scrambled eggs.
over medium high heat to coat bottom of small non-stick skillet. You can let the butter brown which I like to do as it gives a nice color to an egg-white crepe. Pour in just enough crepe batter to lightly coat the bottom of the skillet. When top of crepe is dry slide the crepe off onto a plate. If using immediately keep the plate covered with a towel to keep the crepes warm.
Spread above mixture onto
Fold the crepes and place seam side down on oiled baking sheet or pan. (Top with grated Jack or Cheddar cheese, or Soymage cheese). Bake at 400 degrees or in covered skillet over medium heat until the edges of the crepe are crisp and cheese is melted and browned.
Puree the above ingredients and pour into 2 large baking pans. Cover with aluminum foil. If the pans won't fit into your refrigerator use ziplock bags. Add chicken and vegetables and marinate overnight until the next day's dinner or in the morning until dinner time. You can use all the veggies listed here or a selection.
A half hour before dinner place chicken in baking pans with marinade, still covered, in 350 degree oven. Bake for 20-25 minutes.
Saute in 1/4 cup olive oil until onions are translucent and artichokes are golden brown in spots
Add and saute a few minutes more
2 cloves garlic, minced
Add, cover and bring to a boil over high heat. Reduce to low and simmer gently, covered for 10 to 15 minutes, or until tender and liquid is absorbed. Check liquid while cooking, adding more if too dry before artichokes are tender.
Taste and adjust seasoning.
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