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!

Tomato Onion Rice

I've doubled the ingredients in this recipe so you can use the leftovers to make a thick and creamy Tomato Soup for another meal.

Saute 2 chopped onions over medium heat in 1 tablespoon extra-virgin olive oil until just starting to color. Stir in

4 cloves sliced garlic
2 teaspoons dried oregano
1/2 cup parboiled brown rice
1/2 cup vegetable broth or water
1 cup dry red wine
1/4 teaspoon each sea salt and black pepper

Place in dish 4 tomatoes cut in half and placed with cut side down. Lower heat to low and cook covered without stirring for 10 minutes. Remove lid and using a pair of tongs grab the skin of each tomato and discard. Stir the dish mashing the tomato as you do so. If the dish is too soupy continue cooking, stirring frequently over low heat until desired consistency. Remove from heat; taste and add sea salt and pepper if needed and 1/4 cup fresh chopped parsley. Set aside half and refrigerate for another meal.

You may garnish with any of the following if desired:

Thick Tomato Soup

You can use deli or canned tomato soup or make your own using the recipe below.

In the morning place 1 bag sun-dried tomatoes and enough filtered water to just cover the tomatoes in a blender jar. Refrigerate. If you're using deli or canned soup you can skip this step.

Thirty to sixty minutes before serving remove the blender jar from the refrigerator and puree until smooth. (If using deli or canned tomato soup pour 1/2 of it into the blender container and proceed with the recipe.) Add 1/2 the saved Tomato Onion Rice and 1 drained jar roasted red bell pepper; continue pureeing. Add vegetable broth if needed to puree. Pour the mixture into a medium saucepan adding the remainder of the Tomato Onion Rice and 2 to 4 cups vegetable broth or the remainder of the deli/canned soup; heat over medium heat until hot, but do not boil.

Optional additions:

Instant Oatmeal

Put 1/2 cup quick-cooking oats in a blender and blend on high until powdery. Set aside in a small bowl, and repeat with an additional 1/2 cup oats. If you're using a food processor, you can do 1 cup of oats at a time.

Put the following ingredients into each baggie: 1/4 cup un-powdered quick-cooking oats, 2 tablespoons powdered oats, and small pinch of sea salt. Store baggies in an airtight container.

To serve: Empty packet into a bowl. Add 3/4 cup boiling water. Stir and let stand for 2 minutes. For thicker oatmeal, use less water - for thinner

oatmeal, use more water.


Apple-Cinnamon: to each packet add 1 tablespoon unrefined sugar, 1/4 teaspoon cinnamon, and 1/4 cup chopped dried apples.

Sweetened: to each packet add 1 tablespoon unrefined sugar or 1 packet Nutrasweet.

Maple Cinnamon: to each packet add 1 tablespoon maple sugar & 1/4 teaspoon cinnamon.

Raisin Maple: to each packet add 1 tablespoon maple sugar and 2 tablespoons raisins.

Health Nut: to each packet add 2 tablespoons each wheat germ and ground nuts.

Fruit & Cream: to each packet add 1 tablespoon cream and 1/4 cup chopped dried Fruit.

Fun Fruit: to each packet, add 6 or 7 pieces of "Fruit snack" type dehydrated Fruit.

Confetti: to each packet, add 1 tsp. decorative cake/cookie sprinkles.

Chocolate Chip: add 1 tablespoon grain-sweetened chocolate chips to each packet.

The above variations were inspired by Kaylin Cherry who is the editor/owner of three ezines, Real Food for Real

People, Real Healthy Food for Real People, and Real Crafts for Real People. For free, daily email recipes, visit her at or subscribe by sending an email to:

Veggie Patties

Here's a recipe from the Global Fitness newsletter that needed only a little tweaking to meet UnDiet guidelines.

Makes: 4 servings

Preheat broiler. Line broiler pan with aluminum foil and lightly coat with oil. In a large bowl, combine and mix well

3/4 cup shredded zucchini
3/4 cup shredded carrots
2 tablespoons minced onion
2 large cloves garlic, minced
15 ounce can fat-free refried black beans
1/2 cup cooked brown rice
1/4 cup egg white
2 tablespoons whole grain bread crumbs
1 teaspoon Italian seasoning

If mixture is too moist to shape, refrigerate for 1 hour before shaping.

Shape mixture into 8 patties and place on prepared pan. Broil 4 to 6 inches from heat for 5 to 6 minutes per side, until lightly browned. These patties are great as a sandwich on a whole grain roll with lettuce, tomato, and mustard flavored mayo.

Note: For more healthy, delicious recipes and a suggested shopping list go to Global Health & Fitness Recipes.

Carriba Beans & Rice

Cook 2/3 cup instant brown rice according to package directions using 1/3 cup vegetable broth and1/3 cup filtered water. Set aside, covered to keep warm.

Heat 1 teaspoon extra-virgin olive oil over medium-high heat. Add

1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 and 1/2 teaspoons minced garlic
Stir frequently until vegetables are tender, about 5 minutes. Add
1 cup chopped tomatoes, drained if canned
1/4 teaspoon each ground cumin and crushed red pepper

Continue cooking, stirring often for 2 to 3 minutes. Stir in cooked rice, 15 ounce can black beans, rinsed and drained & 1/4 cup fresh cilantro, chopped. Cook over medium heat until heated through.

Super Smoothies: 50 recipes for Health and Energy

by Mary Corpening Barber, Sara Corpening Whiteford, Jan Newberry, Sara Corpening Whiteford, E. Jane Armstrong (Photographer)
List Price: $16.95 / Our Price: $13.56 / Used Price: $10.95 / Paperback - 132 pages (May 2000)
This collection of 50 healthy drinks is perfect for folks who do not cook but do look after their health. Not only are these smoothies delicious, they're packed with serious nutrients. But these recipes aren't just for health nuts; kids, moms, and guys will find their drinks of choice here, too. School-Bus Breakfast fortifies youngsters with six grams of protein and other important nutrients. Bone Builder gives Mom 283 milligrams of calcium, plus needed magnesium, phosphorous, and vitamin D. Men can choose from various virility and libido builders.
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Ultimate Smoothies : Delicious Recipes for over 125 of the Best Smoothies, Freezes, and Blasts

by Donna Pliner Rodnitzky
List Price: $12.95 / Your Price: $10.36 / Used Price: $9.32
You'll find 125 easy-to-make recipes for the most delectable, energy-boosting smoothies, freezes, and blasts imaginable, including:
  • The Chicago Berries
  • Last Mango in Paris
  • Oh My Papaya
  • Peach Blanket Bingo
  • Shaked-Pear in Love
  • Peter, Peter, Pumpkin Smoothie
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Smoothies! The Original Smoothie Book : Recipes From the Pro's
by Dan Titus
List Price: $16.95 / Your Price: $16.95 / Used Price: $13.25 / Paperback - 170 pages (January 1, 2000)
This is a good smoothie book to have around as it has seasonal and holiday recipes.
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Smoothies & Juices
List Price: $12.95 / Your Price: $10.36 / Used Price: $7.50 / Hardcover - 84 pages (May 1998)
This book is filled with simple, tasty recipes for making delectable spritzers, smoothies and other drinks at home.
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last revised March 12, 2006
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