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!

Plum Sauce

Serve this sauce warm over pancakes, UnDiet French Toast, yogurt, UnDiet Ice Cream ...

Cook over medium heat

2 cups sliced plums
1/2 cup unrefined sugar
1/2 cup filtered water or juice (try apple, cranberry or pear).

When plums form a thick sauce remove from heat and stir in 1 teaspoon vanilla extract.

Honey Carob Syrup

Whisk together in a small saucepan

1/2 cup raw, unfiltered honey
1/2 cup unsweetened powdered carob (cocoa for those wimps who can't handle carob)

Whisk in 1/2 cup filtered water and cook over low heat until slightly thickened. The cooking process helps to remove the raw taste of the carob powder as well as faciliate it dissolving in the water. Remove from heat and stir in 1 teaspoon vanilla extract. Store in the refrigerator. When you're ready to enjoy a cup of hot cocoa, mix 1/4 cup of the chocolate syrup with 3/4 cup nondairy milk. Heat in microwave or in a pan on the stove.

Brown Butter Syrup

This sauce can be used just like maple syrup on pancakes, waffles, fritters, and drizzled over Fruit or ice cream.

In medium saucepan over medium heat melt

2 tablespoons butter

Stir in

2 cups unrefined sugar
8 tablespoons water, Fruit juice, heavy cream, or  nondairy milk

Stir until mixture comes to a boil. Lower heat to low. Cover and allow to boil for 3 minutes. Remove lid and continue boiling 5 minutes for a thin syrup, 10 minutes for a thicker syrup. Remove from heat and stir in

1 tablespoon vanilla extract

Syrup will thicken as it cools.

Variation: instead of vanilla extract use any other extract that catches your attention.

Dark Caramel Sauce

Makes 2 cups.

In medium saucepan over medium heat melt

1/2 cup butter

Stir in sugar and syrup. Bring to a boil, stirring, until sugar dissolves and mixture is smooth. Boil 5 minutes for a thin syrup, 10 minutes for a thicker syrup, stirring often.

1 cup packed unrefined sugar
2 tablespoons maple syrup

Stir in

1 cup heavy cream

Cook 1 minute longer. Let cool to room temperature. Pour into small bowl; cover. Refrigerate. To serve, heat in microwave or on stovetop until warm.

Use to top:

Lemon Honey Sauce

Spoon a pool of this sauce onto a dessert plate and top with angel food cake, cheesecake, vanilla ice cream or sherbet, or drizzle over liqueur marinated fresh Fruit. Serve warm or at room temperature.

Makes 3/4 cup.

With a vegetable peeler, remove strips of zest (being careful to leave the bitter white pith on the lemon). Julianne the zest.

1 lemon, washed

In  a small nonreactive saucepan, combine

1/2 cup water
1/3 cup honey

Bring to a boil over medium heat, stirring constantly, until sauce is thickened. Stir in lemon zest and

1/3 cup fresh lemon juice

Dessert Wine Syrup

Serve this syrup drizzled over bread pudding, angel food cake, spice cake, carrot cake, zucchini cake, fresh Fruit ... Makes about 3/4 cup.

In a small heavy saucepan, combine

3/4 cup date sugar
1/3 cup water

Bring to a simmering boil over low heat, stirring occasionally, until sugar melts. Increase heat to medium-high and cook, without stirring, until syrup turns medium amber, 5 to 10 minutes.

Remove from heat and carefully add (it will sputter), stirring to dissolve caramel

1/2 cup dessert wine

Let cool slightly. Reheat in microwave or stovetop before serving.

Quick Chocolate Sauce

Serve warm or cool over anything that goes with chocolate, or use as a Fruit dip.

Makes about 3/4 cup.

In a microwave-safe container, combine chocolate and cream. Heat in a microwave oven at 50 percent power, stirring twice, until chocolate is soft, 1 to 11/2 minutes total. Remove from oven and stir until sauce is smooth. If sauce is thicker than you like, stir in more cream, a little at a time, to achieve desired consistency. Heat briefly in microwave oven to rewarm.

1/2 cup sugar-free chocolate chips(chips usually grain-sweetened which means this can't be used with real ice cream or real cheesecake, although soy "ice cream" and "cheesecake" are fine with this)
1/3 cup heavy cream

Variation: use espresso chocolate chips or peanut chocolate chips

Creme Fraiche Dip

In a small bowl mix

1 cup creme fraiche or heavy cream that's been whipped into soft peaks
1 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/2 cup date or maple sugar

UnDiet Whipped Cream

Refrigerate bowl and beaters at least 30 minutes before whipping cream. Whip until soft or stiff peaks form

1 cup heavy cream
1/2 cup finely ground unrefined sugar or 2 tablespoons honey or maple syrup
1 teaspoon vanilla


Use this search engine to find more food combining information

... or check out these books
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Get the Sugar Out: 501 Simple Ways to Cut the Sugar in Any Diet

by Ann Louise Gittleman / Paperback (September 1996)
List Price: $11.00 / Your Price: $9.90
This timely book is aimed at the millions of people whose low-fat diets aren't providing the health benefits and weight loss they expect. The reason? The "healthy" promise of low-fat products masks the excessively high levels of cornstarch, sucrose, and other forms of sugar. More than 50 recipes make Get the Sugar Out a great guide to low-sugar adaptations of favorite meals, snacks, drinks and desserts, along with tips on reading food labels and ratings of popular foods.
Check out Gittleman's recipe for Living Apple Pie on the UnDiet site this month.
Order this title

The New Soul Food Cookbook for People With Diabetes

by Fabiola Demps Gaines, Roniece Weaver, Fabiola Demps Gaines / Paperback - 201 pages (April 1999)
List Price: $14.95 / Your Price: $11.96
Read reviews and/or order this title

Sugarfree New Orleans : A Cookbook Based on the Glycemic Index

by Deanie B. Baban (Illustrator), Deanie Comeaux Bahan / Paperback - 171 pages (December 1997)
Your Price: $15.95
Read reviews and/or order this title

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