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!


Starch Salads

The UnDiet salads are more than a few greens with a sprinkle of lemon or lime juice. These salads kick! With the UnDiet there's no need to omit oil, sour cream, and mayonnaise. That's right, no more suffering through oil-free dressings that really never tasted that great anyway. I thought I hated salads and had stopped eating them, substituting instead starches or cooked vegetables. When I started serving salads enhanced with the richness of virgin olive oil, nut oils, and mayonnaise I fell in love with the lowly lettuce leaf.

Lowfat Potato Salad

This salad is absolutely gorgeous when you use blue potatoes - it comes out a brilliant purple!

Bring to boil

1/2 cup filtered water or mock chicken broth
1/2 cup white wine
1 tablespoon extra-virgin olive oil
juice of 1 lemon
1/4 teaspoon each sea salt and black pepper
6 coriander seeds or 1/8 teaspoon ground coriander

Peel and slice 1 red onion into 1/8 inch thick slices. Quickly slice 1 pound unpeeled potato into 1/8 inch thick slices and place into boiling water along with onion slices. Simmer, covered until vegetables are al dente, about 10 minutes. Dump vegetables into a colander set over a bowl. Discard the coriander seeds. Place the vegetables in a small bowl. Sprinkle with 1/4 cup chopped fresh dill. Pour 1/2 cup of the reserved liquid over vegetables and refrigerate overnight or for at least 4 hours. Before serving, taste and add sea salt and pepper if needed. Garnish with 2 tablespoons chopped almonds, pine nuts, or chopped pistachios before serving.

Beet & Roquefort Salad with Walnuts

this recipe has been excerpted from The Silver Palate Cookbook and has needed no modifications to meet UnDiet guidelines.

This hearty salad is especially welcome in winter. It goes perfectly with a ham, grilled sausages or the like, and the color combination is striking on a buffet table. As a variation you may omit the Roquefort and sprinkle the salad generously with chopped fresh dill.

8 to 10 medium-size beets

3 tablespoons red wine vinegar

3 tablespoons walnut oil

1/2 cup shelled walnut halves

1/4 pound imported Roquefort cheese

freshly ground black pepper, to taste

Wash beets well, and trim stems and roots without piercing the skin. Drop the beets into a large kettle of boiling salted water and cook until tender, 20 to 40 minutes, depending on the beets. Drain, cool, and peel beets, and cut into julienne.

In a mixing bowl toss the beets gently with the vinegar and walnut oil. Taste and add more of either if you like; there should be just enough to coat the beets. Cover and chill until serving time.

To serve, toss the walnuts with the chilled beets and arrange in a shallow serving bowl. Allow to return to room temperature. Crumble the Roquefort evenly over the top and grind on black pepper to taste. Serve immediately.

6 to 8 portions

Corn & Tomato Salad Starch

This is one of my favorite salads. First because it tastes great, and second because it's so versatile. I eat it as is, serve it on top a lettuce salad, roll it in a whole wheat tortilla, stuff it in a pita, add mock chicken or veggie broth for a fast and delicious soup, stir it into refried beans ... You'll probably come up with even more ideas. There are so many variations of this salad that you can please almost anyone's tastebuds. Then the next day you can use the salad to make several completely different dishes! That's a lot of mileage out of just one recipe.

Saute approximately 10 minutes, just until tender but still crisp:

While these vegetables are cooking mix the following in a bowl:

When the sauteed vegetables have cooled to lukewarm, mix into the tomato mixture. If this salad is too tart for your taste you can add a couple tablespoons of soy mayonnaise.

Okay here are the variations.

Corn & Tomato Burrito Starch

Spread a warmed whole wheat tortilla or inside of a whole wheat pita with warmed refried beans. If you like you can sprinkle the beans with shredded Soymage Cheddar and broil or microwave until melted. Top with Corn & Tomato Salad, roll.

Variation: add shredded lettuce and a tablespoon of soy mayonnaise to the Corn & Tomato Salad.

Sassy Refried Beans

Heat canned or homemade refried beans (black beans are great). Remove from heat and add Corn & Tomato Salad.

Corn, Tomato & Black Bean Soup

Heat canned or homemade black bean soup. Add Corn & Tomato Salad. Remove from heat as soon as the soup is hot enough to serve. Take care not to boil the soup so that tomatoes don't cook.

Corn & Tomato Soup Starch

Add a scoop of Corn & Tomato Salad to "chicken" or veggie broth. Heat until just hot enough to serve. Remove immediately from heat. Take care not to let the soup boil, so that you're not cooking the tomatoes.

Variation: top soup with shredded Soymage cheddar and/or broken corn tortilla chips.


Mexican Caesar Salad Starch, Neutral if not using tortilla

You'll most likely have dressing left over to use for another day's salad.


8 ounces soft tofu, about 1 cup (don't use silken tofu)
1/4 cup fresh lemon or lime juice
1 tablespoon mole or diced green chilies, or 1/16 teaspoon chipotle in adobe sauce
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons white balsamic vinegar
1/4 cup fresh cilantro, 2 tablespoons dried

When mixture is smooth (you may need to scrape the sides of the blender with a spatula once or twice), with the blender running, open the top and drizzle (don't pour all at once) in 1/2 cup extra-virgin olive oil. If the dressing is too thick add a little soymilk.

Break 8 cups romaine lettuce into bite-sized pieces. Toss with enough dressing to evenly coat. Garnish with baked tortilla strips (and 2 tablespoons toasted pumpkin seeds).

Starch garnish:

Preheat oven to 400 degrees. Bake 2 corn tortillas cut into 1/4-inch x 2-inch strips for about 10 minutes until crisp but not browned, or microwave for 2-3 minutes until crisp. You only need 2 tortillas for this salad, but as long as you're running the oven why not fill up a cookie sheet with a single layer of tortilla strips which you can then use to garnish soups and salads for the next few days.

Protein garnish:

1 tablespoon each toasted pumpkin seeds and shredded cheddar cheese for each individual serving.


Pizza Salad Protein if using meat, Neutral if not using meat

Please forgive seeing this combination again. I often use the "pizza" idea for omelettes, crepes, sandwiches, quiches ... It is one of my favorites and always a hit with children.

This recipe is excellent for a salad bar. Any leftover toppings can be used to make an omelette or scrambled eggs for another meal. Lay out a big bowl of lettuce and your favorite pizza toppings. Here are some suggestions:

Tomato Dressing Neutral

Puree in blender until smooth. You may need to stop and scrape down the sides of the blender a couple of times. With blender running slowly drizzle in extra-virgin olive oil until dressing is desired consistency.



Spiced Tomatoes

These tomatoes have lots of uses: salad, soup, or mashed potato garnish, stirred into rice or pasta, as a burger topper ... but be prepared as they take 3-5 hours in the oven. They don't need to be watched carefully but need to be checked and stirred after at least 2 hours and then every half hour to hour after that.

Preheat oven to 200 degrees.

Chop, salt (and black pepper). Set in colander to drain for at least 30 minutes

4 medium tomatoes

Lightly oil a baking sheet and scatter tomatoes onto sheet. They'll dry for 3-5 hours. After 2 hours check and stir them. After 3 hours, taste a piece and remove from oven or allow to continue drying checking every half hour to hour.

Variations: toss tomatoes with dried basil, oregano, or thyme

Crispy Kale

When I first made this I wasn't sure it was worth the little effort it takes, but as I began to use these crispy critters sprinkled over salads, rice and pasta dishes ...  well, by the end of the week I was eagerly making another batch.


1 bunch kale

Scatter kale on oiled, foil-lined baking sheet. Sprinkle kale with

sea salt
(black pepper)
Lite & Lean Parmesan or real Parmesan

Bake for 20-30 minutes, stirring every 10 minutes. Check after 20 minutes and if you would prefer your kale crisper keep baking.

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