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!

Fresh Vegetable Pasta

Cut vegetables into matchsticks using a knife or mandoline. Place cut vegetables in a colander in the sink. Cook whole wheat pasta until al dente. Pour boiling water and pasta into colander over the vegetables. Transfer pasta and vegetables back into pot and toss with your choice of:


Veggie Burger Meal

In large saute pan heat a little extra-virgin olive oil over medium high heat until hot. Place 2 slices whole wheat bread and 1 frozen veggie burger in hot pan. Remove bread to plate when underside is golden brown, turn burger. While burger continues to heat spread untoasted sides of bread with mayonnaise. Top with tomato slices, pickle slices, lettuce leaf. Top veggies with burger and second slice of bread.

Serve with your choice of boxed or canned soup. Since you're not having a salad with this meal get some raw veggies in by garnishing your soup with finely shredded zucchini, radishes, jicima, cucumber, tomato, apple (okay, it's a Fruit, but it's great with many soups) ... and a side of Soya King Chips .

I love the Imagine Foods boxed soups. Try these simple garnishes with the following soups:


Potato Puffs

Preheat oven to 400 degrees.

Spoon very thick mashed potatoes into a piping bag or into a ziplock bag, then cut the corner off. Pipe onto a buttered baking sheet in whatever shape you like. Bake until golden brown.

Even quicker - scoop potatoes with an ice-cream scoop onto buttered baking sheet and bake.

Shapes to try:


Perfect Roast Potatoes

from Cook's Illustrated on-line newsletter which you can receive free by clicking on over to

One of our favorites, this recipe is quick, satisfying, and the ideal showcase for dense and velvety low-starch potatoes. Never greasy or dry and brittle, these potatoes are crisp and rich, with a moist, flavorful interior.

Crucial to the success of this recipe is the unusual treatment of the potatoes. We found that roasting at 425 degrees gave us an evenly colored, crisp potato with a dense interior. Finding the interior still a bit dry for our taste, we tried parboiling and steaming prior to roasting before we hit upon the best right approach: covering with the potatoes with aluminum foil during roasting to let them steam in their own moisture. To crisp up the skins, we uncover the potatoes midway through roasting and flip them once, being careful not to scrape away the bottom crust. We prefer a mere three tablespoons of extra-virgin olive oil to coat the potatoes before cooking - any less and they were a bit dry, any more and they were overly greasy.

We’ve also included here our favorite variation, which infuses the potatoes with the heady taste of garlic and herbs.

Serves 4.

To roast more than 2 pounds of potatoes at once, use a second pan rather than crowding the first. If your potatoes are small, as are new potatoes, cut them in halves instead of wedges and turn them cut-side up during the final 10 minutes of roasting.

2 pounds Red Bliss or other low-starch potatoes, scrubbed clean, dried, halved, and cut into 3/4-inch wedges
3 tablespoons extra-virgin olive oil
sea salt and ground black pepper

Adjust oven rack to middle position and heat oven to 425 degrees.

Toss potatoes and olive oil in medium bowl to coat; season generously with sea salt and pepper and toss again to blend.

Place potatoes flesh-side down, in a single layer, on a shallow roasting pan; cover tightly with aluminum foil and cook about 20 minutes. Remove foil; roast until side of potato touching pan is crusty golden brown, about 15 minutes more. Remove pan from oven and carefully turn the potatoes over using a metal spatula. (Press the spatula against the pan as it slides the under potatoes to protect the crusts.) Return the pan to the oven and roast until the sides of the potatoes now touching the pan are crusty golden brown and the skins have raisin-like wrinkles, 5 to 10 minutes more. Remove from the oven, transfer to serving dish (again, using metal spatula and extra care not to rip crusts), and serve warm.

Roast Potatoes with Garlic & Rosemary

Serves 4

Follow the Perfect Roast Potatoes recipe. While the potatoes roast, mince two medium garlic cloves; sprinkle with 1/8 teaspoon salt and mash with the flat side of a chef’s knife blade until a paste forms. Transfer the garlic paste to a large bowl; set aside. During the last 3 minutes of roasting time, sprinkle 2 tablespoons chopped fresh rosemary evenly over potatoes. Immediately transfer potatoes to the bowl with the garlic; toss to distribute, and serve warm.

Lemon Rice

The lemon zest gives this rice a sweetly lemon flavor, without the acidic bite of lemon juice.

Brown 1 cup uncooked brown rice in 1 tablespoon butter until rice is a slightly darker tan color.

Add and bring to boil

2 large garlic cloves, minced
1/2 cup chopped onion
2 cups filtered water
1/4 teaspoon sea salt

Cover and simmer until rice is cooked. Remove from heat and stir in

finely grated zest from two lemons (make sure not to get any of the white pith with the zest)

Crispy Potato Sticks

There are several methods you could use to coat the potatoes. I prefer the ziplock bag method, because it's the quickest and there's no cleanup.

You can use other types of potatoes than the sweet potato called for here. The sweet potato however, has a lower GI rating, especially when cooked as little as possible. I've found that the sweet potato tastes great when still a little crisp, whereas other potatoes don't taste as nice unless well-cooked.

I often make a big batch of these using a mixture of potatoes and zucchini. Cut the zucchini 1/4 inch thick and 3/4 to 1-inch wide and they'll cook in the same time as the potatoes.

This method doesn't work as well when using dairy Parmesan, or nondairy that doesn't contain casein.

Preheat oven to 450 degrees.

Toss sweet potatoes, cut into country fry size wedges, with egg white. Then toss until well coated with nondairy Parmesan cheese with casein.

Place on lightly oiled cookie sheet and bake in oven for 5 - 7 minutes, turning once, until both sides are lightly browned.

Mexican Pizzas

Preheat oven to 400 degrees.

Grate or dice 1-1/2 cups nondairy cheddar or jalapeno jack cheese.

Place 1 ~ 16 ounce can nonfat refried black beans in a small bowl. Stir in 1 tablespoon chili powder, 1/4 teaspoon ground cumin seed, 1 teaspoon  canned or Dried Tomato Paste , (and 1/8 teaspoon cocoa powder) and set aside.

Lightly oil a large baking sheet and lay 6 whole wheat or 8 corn tortillas on the baking sheet. Spread the bean mixture over each tortilla. Top each tortilla with

6 thin slices of onion, separated into rings
3 jalapeno peppers, chopped

Bake uncovered for 7-10 minutes. Top pizzas with

1 tomato, chopped
1 cup shredded lettuce
1/4 cup green onions, chopped

Serving size: 1 pizza - Calories: 240, Fat: 2 g, Cholesterol: 5 mg, Protein: 17 g, Carbohydrates: 38 g, Fiber: 6.5 g, Sodium: 380 mg

Cream of Spinach with Browned Onion on French Toast

I put this dish together one evening when I had some egg yolks left over from making a meringue, some carmelized onions left over from an afternoon sandwich, and some creamed spinach left over from the night before. It was so good that I was sorry when I was too full to eat any more.

This dish goes together especially quick if you have browned or carmelized onions on hand. I often carmelized onions and freeze them to have them handy for a quick meal.

Serve this rich toast with a salad of greens dressed with a simple vinegarette.

Mix with fork in small bowl

4 egg yolks (yolks are classified as a fat and are therefore Neutral rather than a Protein)
1/4 cup nondairy milk
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Pour egg mixture into rectangular baking dish. Place 4 slices whole grain bread in dish. Allow to soak while onions are browning, turning bread at least once. I prefer to use a dense bread for this dish. If your bread is very soft don't allow it to soak too long or it will be a soggy mess.

Melt butter in medium low hot pan. Add onions and cook over medium low heat until soft and browned. This will take twenty to thirty minutes.

1 tablespoon butter
1 chopped onion
sea salt & pepper to taste

Add to pan and heat until hot

1 package frozen, chopped spinach, thawed and squeezed dry
(1 minced clove garlic, raw or roasted)
sea salt & pepper to taste


1/2 block silken tofu
1/4 to 1/2 teaspoon ground nutmeg
juice from 1/2 a lemon
sea salt & pepper to taste
(1 tablespoon curry powder)
(1/8 teaspoon hot sauce)

When tofu is smooth, drizzle in 1/4 to 1/2 cup extra-virgin olive oil or stir in creme fraiche until sauce is desired thickness and doesn't taste chalky.

Mix sauce with hot spinach mixture. Heat just until hot. Remove from heat.

In a large pan heat extra-virgin olive oil over medium heat until hot. Place soaked bread in pan and saute until browned on both sides. Place one slice of french toast on each plate and top with hot creamed spinach and browned onions.

Wrapped Hotdog

Soy hotdogs are precooked and therefore only need to be heated or grilled according to your own preference. So nuke it, saute it, grill it, or wrap it up cold - it's up to you.

The tortillas do taste best sauteed or grilled, but nuking them will do in a pinch.


1/2 cup eggless mayo
1 tablespoon fresh lemon juice
1/2 teaspoon mustard
sea salt & black pepper to taste

Place on a paper towel whole wheat or whole wheat spelt tortilla

Top with

American or Cheddar non-dairy cheese
shredded lettuce tossed with the dressing
1 soy hotdog

Roll up as tight as you can using the paper towel wrapped around the bottom to keep it from dripping dressing and lettuce.

I like to pile on as much lettuce as I can get into the tortilla so that I don't need to have a salad on the side. Then I serve with any or all of these sides:

Orange Potatoes

Place in large pot with enough filtered water to cover 

3-1/2 cups potatoes, diced
1/2 teaspoon sea salt

Bring to a boil and cook 20 minutes, until potatoes are tender. Drain potatoes. Put back in pot; add butter and coarsely mash 2 tablespoons butter

Add, stirring as little as possible until blended

1/2 cup nondairy milk
1/3 cup parsley, finely chopped
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
3 cups very finely grated carrots
sea salt to taste

Reheat and serve.

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last revised March 12, 2006
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