free food combining UnDiet dinner menus recipes

Breakfast: fresh or frozen fruit until noon

Fruit Shakes
Fruit With Attitude

Lunch: big salad with or without a small serving of leftovers from dinner

Protein Salads
Neutral Salads
Starch Salads
The UnDiet Lunchbox

head start

for day one

Make Blue Cheese Dressing/Dip.
Saute veggies and/or meat for frittata.
(Make cheesecake.)

for day two

Dried Tomato Pasta Sauce
Make Thousand Island Dressing.
(Make bread pudding.)

for day three

Make double batch of Protein Bread batter.

for day four

Marinate chicken.
Make Red Pepper Soup, freeze 1/2
(Make popovers.).

for day five

Bacon Blue Cheese Burgers: mix meat and seasonings, form into patties & freeze with wax paper or plastic wrap between each burger.

for day six

Make Red Cauliflower Soup.

for day seven

Boil eggs for Bacon & Egg Salad.
Marinate dried tomato pieces.

for day eight

Soak beans.
Mix corn bread batter & pour into buttered square pan. Store, covered in fridge.

for day nine

Make crepes, storing in ziplock ag with parchment paper or wax paper between each crepe. Freeze.

for day ten

Marinate chicken.

Salad Dressing

Thousand Island Dressing Neutral

1 cup soy mayo, or tofu
1/4 cup Dried Tomato Paste
2 tablespoons minced dill pickle
1 tablespoon minced fresh onion, 1 teaspoon dried
1 tablespoon finely diced chives, 1 teaspoon dried
1 tablespoon minced parsley, 1 teaspoon dried
salt & black pepper to taste

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

2 cloves garlic, minced
1/2 teaspoon Dijon mustard
1 teaspoon black pepper
1/2 teaspoon sea salt
1 teaspoon Worcestershire sauce
1-1/2 teaspoons fresh lemon juice
3-4 dashes Tabasco
1/4 cup balsamic or unfiltered unpasteurized apple cider vinegar
1 cup tofu, low fat sour cream, or full fat yogurt 
1/2 cup full fat nondairy milk

Pour into a bowl and whisk in

3 cups sugar-free mayo or soy mayo
1/2 pound blue cheese

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

1-1/2 cup almonds or walnuts

Transfer to a small bowl. Drizzle over nuts

1/4 cup honey

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

16 ounces cottage cheese or tofu

Add and process until smooth

6 ounces cream cheese
4 ounces chevre cheese
1 egg
1 teaspoon vanilla extract 
1/2 cup honey
1 tablespoon soy flour
1 tablespoon finely grated fresh lemon zest

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

1/2 cup date/maple sugar
1/2 teaspoon cinnamon

Place in a 13x9-inch baking dish

1/2 cup butter

Place dish in oven until butter melts. Toss together in large bowl

1/2 pound whole grain bread, cut into 1/2-inch chunks
1/4 cup nuts, toasted and chopped, or grain sweetened chocolate chips
cinnamon-sugar mixture

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.

1/2 pound silken or soft tofu

Add to bowl

2 cups cream
2 cups nondairy milk
1 cup unrefined sugar
1 tablespoon vanilla extract

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. 

1-1/2 cups soy flour
1 cup whole wheat flour
2 cups nondairy milk
3 large eggs
1/2 cup melted butter
1/2 teaspoon sea salt
1/2 teaspoon black pepper

Stir in

2/3 cup dried onion, minced or chopped

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.

Roughly puree

8 ounce can corn with it's liquid
1/4 cup non-dairy milk
1/4 cup heavy cream or an additional 1/4 cup non-dairy milk
1 teaspoon baking soda
1/2 teaspoon sea salt
2 teaspoons baking powder

Cream together in large mixing bowl

1/2 cup butter, softened
1 cup unrefined sugar

Stir in a little at a time

2 egg yolks or an additional 1/4 cup silken tofu
1/2 cup silken tofu, mashed by squeezing through your fingers into the bowl.

Stir in corn puree a little at a time, alternating with:

1 cup whole wheat flour

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.

day one

What's In The Fridge Frittata Protein

Heat canola oil in appropriate-sized slope-sided pan. Saute

1/4 cup diced veggies and/or meat per 2 eggs (2-3 eggs per person) (no potatoes, corn, carrots, or beets)

Add to pan

1 teaspoon butter

When butter is melted remove pan from heat, add and mix well

2-3 eggs or 1/2 cup Egg Beaters
sea salt & pepper to taste
(2 tablespoons dairy or nondairy cheese per 2 eggs)
herbs & spices to taste, try spice blends that match the veggies and/or meat in your frittata. For instance if your frittata contains onions, bell peppers, & mushrooms you could add an Italian or Cajun spice blend.
2 tablespoons dairy or nondairy cheese per 2-3 eggs

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.

Veggie Sticks Neutral

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. 

day two

Lots O' Veggies Pasta Starch

Heat over medium high heat until very hot

extra virgin olive oil

Saute in oil until crisp-tender (don't worry if brown spots appear)

diced vegetables such as: onion, eggplant, zucchini, celery, bell pepper, mushrooms, & carrot (cut those veggies that need to cook longer in smaller pieces)

Add and continue sauteing until veggies are tender-crisp

(1/4-1/2 cup dry red wine)
sea salt
(dried or fresh basil, oregano, or Italian Seasoning)

Stir in and heat just until hot, but don't allow to come to a boil

Dried Tomato Pasta Sauce

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

large shaped whole grain pasta (spaghetti type pasta will get lost in this sauce)

Drain and put back in pot. Toss pasta with vegetables in sauce

(soy Parmesan) 

Pasta Bar
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.

Green Salad

Parmesan Zucchini Neutral

Preheat broiler.

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.

day 3

Red Pepper Pizza Bread Protein

2 batches Protein Bread
leftovers from yesterday's Pasta Bar or a selection of precooked veggie and/or meat pizza toppings
Roasted Red Bell Pepper Sauce
shredded mozzarella
(shredded Parmesan)
(fresh or dried basil or oregano, or Italian Seasoning)

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.

Roasted Red Bell Pepper Sauce

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

4 red bell peppers

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

1 tablespoon extra-virgin olive oil
2 cloves garlic, peeled and crushed
1 teaspoon dried rosemary
a pinch of cayenne
sea salt & black pepper to taste

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.

Broiled Eggplant Neutral

In a large bowl or plastic bag, mix

1 medium eggplant, cut into quarters lengthwise, then cut crosswise into 1-inch pieces
1 tablespoon extra-virgin olive oil
1 teaspoon dried Italian seasoning, oregano or thyme
1/2 teaspoon each sea  salt and black pepper

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.

Green Salad

day four

Italian Baked Chicken Protein

1 cup olive oil & 1 cup dry red or white wine, or mock chicken broth
2/3 cup fresh lemon juice
1/2 cup balsamic vinegar
1 head of roasted garlic, mashed, or 6 cloves fresh, minced garlic
1/4 cup mustard
1/4 cup Italian Seasoning (or mix of dried basil, oregano, thyme, parsley, crushed red pepper)
1/2 teaspoon sea salt
16 bay leaves
1 teaspoon black pepper

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.

Creamy Red Pepper Soup Protein

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

4 small onions, chopped

Add and simmer, covered, for 5 to 10 minutes

2 cups filtered water

In a blender puree the onion mixture with  

1 cup cream
3 cups light colored vegetable broth
5 red bell peppers, roasted, peeled and seeded

Pour puree back into the stockpot adding

2 teaspoons Worcestershire sauce
1/2 teaspoon Tabasco

Heat over moderately low heat, stirring in by the handful

28 ounces grated Cheddar, until the Cheddar is melted and the soup is hot (but do not let it boil)

(Garnish with chopped cilantro).

Green Salad

day five

Bacon Blue Cheese Burgers Protein


1 pound ground turkey or hamburger
1/4 teaspoon sea salt
1/2 teaspoon pepper
(1 teaspoon dry premixed seasoning such as Italian Seasoning, Poultry Seasoning, Steak Seasoning ... just make sure your seasoning contains only herbs & spices, not chemical additives)

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 ...

On the side:

Before separating slices from

1 pound package of turkey bacon

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.

Spiked Cuke & Tomato Salad Neutral

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

2 cucumbers

Toss with

2 pints cherry tomatoes, cut in half or 4 large tomatoes, seeded and cut into large chunks
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon or lime juice, or unfiltered, unpasteurized apple cider vinegar
1/4 teaspoon hot sauce
sea salt and white pepper to taste

Leftover salad can be served inside a whole wheat pita with a falafel patty or veggie burger patty.

day six

Tuna Sandwiches Protein

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 pepper.
Saute slices of Protein Bread in butter or olive oil, or slice Onion Popovers in half (don't saute). Top with tuna mixture and:

Red Cauliflower Soup Neutral

In a soup kettle saute in canola oil over moderately low heat, stirring, until the onion is transclucent

2 cloves garlic, minced
2 cups onion, chopped
4 cups cauliflower, chopped 

Add and cook, stirring, for 3 minutes

2 tablespoons soy or whole wheat flour

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.

4 medium tomatoes, peeled & diced or 4 cups canned tomatoes
1 cup vegetable broth
2 tablespoons fresh lemon juice
2 tablespoons Sucanat
2 teaspoons caraway seeds
sea salt & black pepper to taste

Green Salad or Veggie Sticks

day seven

Winter BLT Salad Protein

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.

1 cup dried tomato matchstick-sized pieces
extra-virgin olive oil, enough to cover tomatoes
1/4 teaspoon sea salt
1/4 teaspoon black pepper

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.

6 slices turkey bacon
1/2 red onion, thickly sliced

To prepare salad, toss together

Honey Mustard Dressing

Garnish with

bacon, broken into bite-size pieces
hard boiled eggs, sliced  
red onion
dried tomatoes

French Cheese Sandwiches Protein

In a pie plate mix

egg white substitute (or use whole eggs and set aside 1/2 - 2/3 of the yolks)
sea salt & pepper to taste (kids prefer this without pepper)

Place in egg mixture and allow to soak while melting butter in frying pan

slice of Protein Bread

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

cheddar, jack, mozzarella, or Swiss cheese
(Spread a little mustard or horseradish on top of the cheese.)

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:

another slice of cooked bread with cheese

The menus below are an additional bonus - 3 extra days of menus and recipes!

day eight

White Chili Starch

In the morning bring to boil

1 pound Great Northern beans that have been soaked overnight. Discard soaking liquid and rinse beans before boiling in fresh water. This method reduces embarrassing colon "burps" and converts xxx re: enzymes.

Reduce heat and simmer 20 minutes. Discard water. Combine in crock pot and stir 3-4 times to mix:

2 medium onion, chopped
2 cups of any of the following or mix of vegetables: chopped celery, diced potato, chopped cauliflower, chopped zucchini
3 cloves garlic, minced
8 ounces green chilies, chopped
2 teaspoons ground cumin
1 teaspoon oregano
1-1/2 teaspoons cayenne pepper
1/4 teaspoon sea salt
2 cups vegetable or "chicken" broth (if you use vegetable broth don't use a "beef" flavored or dark colored broth)

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.)

Green Salad

Corn Pound Bread Starch

Make Ahead: If crepes are frozen, take from freezer and place in fridge to thaw.

day nine

Low Fat Free Crepes Protein

2 cups soy flour
2 cups soy milk
2 egg whites or 1/4 cup liquid egg substitute
1/8 teaspoon sea salt
black pepper (optional)
1/4 cup fresh chives, parsley, cilantro, or finely diced onions - or 1 teaspoon of your favorite spice combination such as Italian, Mexican, Chinese 5-Spice ...

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.

Melt enough


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.

Tex-Mex Crepes Protein


4 ounces soy or real cream cheese
3-4 tablespoons fresh salsa or juice from fresh salsa.

Spread above mixture onto

4 Protein or Short Crepes. Add
slivered lettuce
1-2 slices cooked soy, or deli-sliced or cubed turkey, chicken, pork, or beef
chopped green onions
fresh or dried cilantro
sliced or chopped olives
(sliced avocado, which could also substitute for the turkey to make a meat-free crepe)

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.

Green Salad

day ten

Italian Baked Chicken Protein

1 jar roasted red bell peppers or 2 red bell peppers, roasted skinned & seeded
1/8 cup Italian Seasoning or mix of basil, oregano, parsley, and thyme per chicken breast
pinch of crushed red pepper
1 clove garlic, raw or roasted per chicken breast or 3 thighs
sea salt and pepper to taste
(1/4 cup red wine or vodka)

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.

1 chicken breast or 3 thighs
zucchini, cut into 1/2-inch chunks
fennel, cut into 1/2-inch chunks
onion, cut in half then into 1/4-inch slices
eggplant, cut into 1/2-inch chunks
green bell pepper, cut into 1/2-inch chunks
mushrooms, small or cut in half

A half hour before dinner place chicken in baking pans with marinade, still covered, in 350 degree oven. Bake for 20-25 minutes.

Roman Artichokes Neutral

Saute in 1/4 cup olive oil until onions are translucent and artichokes are golden brown in spots

18 to 24 frozen baby artichokes, thawed and quartered
1 medium onion coarsely chopped

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.

1/2 cup vegetable broth or white wine
1/2 teaspoon dried marjoram
1/2 teaspoon dried basil
1/4 teaspoon sea salt
dash of black pepper

Taste and adjust seasoning.

Green Salad

Step By Step

  1. Choose which meals you will be preparing this week and shop for the ingredients you'll need.
  2. Prepare your meals.
  3. Once you've been enjoying this UnDiet menu and have tried all the recipes you would like you are ready to move onto the next Step, Planning Your UnDiet Day.

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