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!


Feta cheese is the next best thing to olives to come out of the Mediterranean area. It's so flavorful that a little goes a long way and it contains less casein than cheeses made from cow's milk.

Tiropetakia Spinach Pastries check amounts for filling

Preheat oven to 400 degrees.

Drain in colander, pressing to remove as much water as possible

5 ounces frozen spinach

Mix with

1/4 cup feta cheese
1/2 cup cottage cheese, drained (line a coffee filter basket or colander with a coffee filter or cheesecloth; or just use a strainer)
2 egg whites or 1/4 cup thawed, frozen egg white
1 teaspoon fresh lemon zest, finely minced
sea salt
white pepper

Cut 1 sheet of phyllo dough into five equal strips. Place one tablespoon of filling one inch from end of end one strip. Roll once to make a triangle shape. Continue rolling to end of strip so that you end up with a triangle shaped pastry. Repeat with each strip. Place triangles on greased cookie sheet and bake for 15-20 minutes until pastries are lightly browned.

Zucchini & Feta Pie Protein

Preheat oven to 375 degrees.


2-1/2 cups Protein Bread crumbs, or ground walnuts, pecans, or pork rinds
1/2 cup feta cheese

Press mixture into oiled pie plate. Steam for 5 minutes

4 cups zucchini slices

Press zucchini gently between paper towels until barely moist. Combine and arrange evenly over crust.

1/2 cup feta
1/2 teaspoon salt
1/8 teaspoon pepper

Combine and stir well with a whisk.

1 teaspoon dried mint
dash of ground nutmeg
3 large eggs

Pour over zucchini mixture. Bake for 40 minutes

Spinach Feta Pie

Substitute fresh steamed or frozen thawed spinach for the zucchini using your hands to squeeze out the moisture.

Feta Basil Salad Protein

You've gotta' have really good tomatoes for this salad to work. If the skin is tough use it for a cooked tomato dish.

Top a thick slice of tomato with a leaf or two of fresh basil and a thin slice of feta cheese. (Sprinkle with black pepper and drizzle with a little extra-virgin olive oil and balsamic vinegar.)


Parmesan Cheese Crisps

When I first made these crispy treats I thought they were a unique invention. Since then I've found various versions for them in many cookbooks. Here's the basic recipe along with a few variations.

Preheat oven to 400 degrees.

Line a baking sheet with parchment paper lightly brushed or sprayed with extra-virgin olive oil. Spread 1/2 cup of shredded fresh Parmesan or Parmesan-reggiano in a circle. You can make your circles any size you want. Bake until melted and browned on the underside - 7 to 10 minutes. Let crisps cool then peel off parchment paper.

Store in an airtight container in the fridge for up to a week.

They're great to snack on, and garnish soups and salads.


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