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!

for Breakfast, Snacks or Dessert

fruit shakes Pineapple Kick

These 2 Fruit drink recipes were inspired by recipes in Better Homes and Gardens August 2001 issue.

Over a blender bowl press one 5 inch piece of peeled, finely chopped fresh ginger in a garlic press, working in batches until you've extracted the ginger juice. Add and puree

3 cups fresh pineapple, chopped
1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh cilantro, chopped

Keep blender running and add 1 more cup of fresh orange juice.

fruit shakes Raspberry Slush

Put 2 cups fresh or frozen raspberries into a fine strainer set over a large glass pitcher. Pour 1/2 cup boiling water over raspberries. Press berries with a spoon until all juice has been released. Discard pulp. Do the same with 3 cups fresh or frozen cranberries over the same pitcher. Refrigerate juices.

When juice is chilled place in a blender bowl and with blender running add 1 cup of ice cubes one cube at a time. When mixture is slushy pour into a pitcher or punch bowl. Slowly stir in one chilled can of sugar-free lemon-lime carbonated beverage.

Fruit Shake: Simply puree in a blender or food processor the ingredients listed in each recipe. A blender works best, but if you're making a large batch a food processor can be easier.

Ice-cream:Any of the Fruit shake and smoothie recipes can be served as a mock ice-cream or sorbet simply by using all frozen Fruits, or a mix of fresh and frozen Fruits and reducing the amount of liquid to just enough to puree the Fruit. Serve immediately or store in an airtight container in the freezer.

Popsicle:After pouring the Fruit shake or smoothie into a popsicle mold, cover with plastic wrap, then poke a popsicle stick through the center of the plastic wrap. The plastic wrap will help to hold the stick in place while the popsicle freezes solid.

Iced drink: Use frozen versions of some of the ingredients to make your Fruit shake thick and cold.

One of my readers asked why I allow nondairy milks in Fruit shakes for breakfast when you're supposed to have nothing but Fruit. This was my answer to her.

You're right Roberta, a perfect combination would be Fruit alone. There are several reasons that I give recipes using the nondairy milk options.

  1. When I first embarked on the UnDiet I didn't like Fruit shakes that didn't have some creaminess to them, so these grain and seed milks helped.
  2. Many people don't have easy access to fresh Fruit juices. It would be better then to use nondairy milk instead of bottled, canned or frozen juice concentrate. Although it would be even better to just eat fresh Fruit and leave the Fruit shakes for when you have fresh juice available.
  3. These recipes are good ways to help acclimate your kids to the UnDiet. Most kids prefer shakes with heavy cream and fresh juice rather than those with nondairy milk.
  4. Sometimes you just need a little variety.

If you or your children are sick the best thing that you can do is to drink nothing but Fruit shakes. They help to cleanse your body of waste matter and toxins which are the "grippers" that hold onto diseases. If you can't manage with just Fruit shakes then try some broth with fresh vegetables, warmed Fruit with spices. etc ..


UnDiet Basic Fruit Shake

If you have fresh Fruit juice on hand you could and should use it in place of nondairy milk. Coconut milk would be a good choice also, although the canning process means that the milk has been cooked.

For each shake put 2 cups of Fruit or mix of Fruit into a blender, add enough liquid to barely cover the Fruit and puree. Adjust  the amount of liquid to suit your taste or mood.

Optional additions:

  • vanilla and/or other flavored extracts
  • carob or cocoa powder
  • unsweetened shredded coconut
  • decaf coffee
  • date or maple sugar
  • honey

Pumpkin Shake

  • 1/4 - 1/2 cup canned pumpkin
  • 2 cups nondairy milk
  • 1 - 2 tablespoons unrefined sugar or sweetener
  • 1/2 teaspoon pumpkin pie spice
  • 1 banana
  • 1 apple, peeled and cored

Mango Mania

This is another Global Health & Fitness recipe. The only modification made was to substitute nondairy milk for the lowfat milk GHF called for.

Buzz 1/4 cup nondairy milk and 1/2 cup low-fat vanilla yogurt in a blender. Add and puree 2 & 1/2 cups diced fresh mango, 1 tablespoon lime juice and 1 teaspoon ground dried ginger. Add 3-5 ice cubes one at a time until desired consistency is reached.

UnDiet "Ice Cream"

Using the above recipe use just enough fresh Fruit juice, or nondairy milk to puree the Fruit. Use bagged frozen Fruit or freeze your own. When making "ice cream" I use the full fat versions of these milks (which at most is still only 7%) as it adds such a rich flavor. Another option is to add some heavy cream to either the fresh Fruit juice or nondairy milk version. If I'm making a sorbet I use the Fruit juice which I've put in parenthesis. You can get away without adding any sweetener, but you may find that your kids and guests prefer some sweetener and/or flavoring such as carob/cocoa, vanilla, etc.

  • banana, vanilla, optional: chopped walnuts, almonds, pecans (apple, pear, strawberry, orange)
  • banana, unsweetened shredded coconut, pineapple (orange, pineapple, apple, pear)
  • strawberry, banana (apple, pear)
  • banana, decaf coffee optional: carob/cocoa powder, vanilla, flavoring extracts- don't use Fruit juice
  • any melon, optional: lime juice, (best to use  the juice from your melon, or apple, orange, or pear juice)
  • chopped dates, banana, optional: chopped walnuts, almonds, pecans - don't use Fruit juice

you'll need to stop the blender occasionally to scrape down the sides. No need to refreeze if you're going to serve immediately. The mixture should be smooth, creamy , and thick (except for the chopped nuts, which you'll stir in). If you have added too much liquid add more Fruit and puree until you have the right consistency. Pour the mixture into a container. Freeze and stir well every 30 minutes until your "ice cream" or sorbet is the right consistency. The right consistency is however you like it!

Chocolate Syrup

In heavy-bottomed saucepan boil until thickened to the consistency of maple syrup 1/2 cup unrefined sugar

1/2 cup water

It will thicken considerably when cooled. Whisk in up to 1/4 cup cocoa powder and 1-2 teaspoons vanilla.

(Stir in 2-4 tablespoons of butter)

Apple Pie a la Mode

1 tablespoon vanilla extract
1 apple, peeled and cubed
1 teaspoon apple pie spice (or equal mix of cinnamon, nutmeg, and cloves)
1 cup apple juice
1 banana
1/2 - 1 cup nondairy milk

Mango - Orange

1 cup fresh orange juice
1/4 cup nondairy milk                
1 teaspoon vanilla
1 ripe mango, peeled, pitted, cut into chunks

Date Shake

1 tablespoon vanilla extract
1 teaspoon almond extract
1 cup coconut milk, nondairy milk, or 1/2 cup heavy cream & 1/2 cup nondairy milk 
2 bananas, frozen
8-10 pitted dates

Honeydew - Kiwi

2 cups honeydew melon
1 Granny Smith apple, peeled and cored, cut into chunks
1 kiwi, peeled and cut into chunks
1/2 - 1 cup fresh apple or pear juice
1/4 cup unrefined sugar
1 tablespoon fresh lime juice

Strawberry Shake

2 bananas (or 1 banana)
1 cup strawberries (or 2 cups strawberries)
1 cup fresh Fruit juice
(2 tablespoons - 1/4 cup heavy cream)

Blueberry - Banana

1 large banana, cut or broken into chunks
1 cup blueberries
(1 plum, halved )
1/2 cup fresh Fruit juice
1/2 teaspoon vanilla
2-4 tablespoons date or maple sugar
(1/4 cup heavy cream)

Mixed Fruit Shake

1 frozen banana
2 cups mixed Fruit
1 cup fresh Fruit juice

Papaya - Nectarine

1 papaya, peeled, seeded, cut into chunks
1 medium nectarine, pitted, cut into chunks
1 cup fresh orange juice
1/4 cup nondairy milk

Creamy Pineapple Shake

I prefer this shake made with dates, almond extract and orange juice, and no rum extract. But that's me, you may love it without dates and with rum extract. When I make this drink for guests I make it how I like it, and pour it into glasses for some of my guests. Then I add the rum extract for the rest of my guests, and viola! everybody's happy.

1/2 pineapple, cut into chunks
1 banana
1/4 can coconut milk(there is a light version that most supermarkets carry in the Asian foods section which I think tastes watery, but you can boost the flavor with coconut extract)
3 dates, chopped (or 2-3 tablespoons honey, date or maple sugar)
(almond extract )
(rum extract)
(juice from 1-3 oranges)

Pineapple Berry Shake: to the above shake add 4 large strawberries, 1 tablespoon fresh lime juice and skip the orange juice.

Raspberry - Watermelon Shake

2 cups seeded watermelon, cut into chunks
1 cup raspberries(fresh or frozen)
1 cup ice cubes or 1/2 cup fresh apple or pear juice
2 tablespoons date or maple sugar

Creamy Almond

2 bananas, 1 apple, cored & peeled, 1/4 cup almond butter, dash of sea salt, glug of vanilla, (unrefined sugar).

Coconut Orange Cream

4 oranges, peeled, sectioned, membrane and seeds discarded
1 banana
2 cups coconut milk (if you use light coconut milk, bolster the flavor with coconut extract)

Tropical Cream

Grind to a fine crumb in blender

1/2 cup shredded coconut, unsweetened
1/2 cup date pieces

Add and blend until pureed

1 tablespoon vanilla
(1/4 cup honey)
1 cup fresh orange juice
2 bananas
2 cups sliced peaches, peeled, fresh or frozen


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