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!

Each of these recipes is made up of at least 90% vegetables and all are Neutral or give you variations to make them Neutral.

Mixed Vegetable Dishes

All Vegetable Chili

This is a great recipe when you're on the Last 10 Pounds or Jumpstart UnDiet, especially since we think of chili as comfort food, this chili sans beans and meat fools our brains into thinking it's eating something high calorie that is actually a Free Food.

The night before you make this stew put 4 whole tomatoes in the freezer. The next morning move them to the fridge or kitchen counter so that they can thaw. Make sure to place them in a bowl to catch the juices that will be released as they thaw.

Working over blender or food processor bowl to catch the juices use your hands to remove and discard tomato skin and core. Puree until as smooth as possible and set aside.

Stir together in medium pot and simmer until vegetables are cooked through, about 30 minutes.

2 ~ 15 ounce cans diced tomatoes
2 medium onions, chopped
6 cloves garlic, minced or sliced
1/2 green bell pepper, chopped
1 red bell pepper, chopped
1/4 cup chili powder (if you won't be garnishing with the fresh tomato use 2 tablespoons)
1/2 cup pureed red bell pepper
1 teaspoon carob or cocoa powder
dash of ground cinnamon
1/2 teaspoon each cumin and coriander

Garnish with finely diced roasted red bell pepper using 1/4 to 1/2 cup for each bowl of chili.

Black Bean Veggie Chili: stir in canned or leftover black bean soup at a ratio of 1 can black bean to 4 cans chili.

Family Chili: Set your portion of chili aside and add enough canned kidney or black beans or cooked ground beef to the remaining chili to satisfy the family.

Tortilla Soup

from Great American Health & Nutrition

Sauté in 1 ½ tablespoons extra-virgin olive oil for 4 minutes

1 ½ c onion, chopped
1 tablespoon minced garlic

Add and simmer for 10 minutes

1 ~ 28-oz. can tomatoes
2 ¼ teaspoon dried oregano
1 ½ teaspoon ground cumin
½ teaspoon dried crushed red pepper

Add 6 cups vegetable broth, bring to a boil then lower to a simmer.


1 cup thinly sliced carrots
½ cup cubed red and yellow bell peppers
½ cup thinly sliced celery.

Simmer for 15 - 25 minutes, until vegetables are just tender. Add 1 ½ cups sliced zucchini and continue simmering for about 5 minutes until all veggies are al dente. Garnish with (crushed tortilla chips), fresh minced cilantro and grated lemon peel.

For more healthy recipes try their Recipe Search.

Bell Peppers

Roasted Red Pepper Salad

Cut into 1/2-inch thick slices. Stack and cut diagonally. Place in baking dish.

8 ounces firm tofu

Bring 1 cup water and ingredients below to boil. Pour over tofu and refrigerate.

1 teaspoon coarse salt
1/2 teaspoon oregano
1/2 teaspoon balsamic vinegar
1/4 teaspoon black pepper

Preheat broiler. Line broiler pan with aluminum foil. Cut bell peppers in half; remove seeds. Place skin side up, using your hand to flatten slightly. Broil 15 minutes until skins are charred. Transfer to paper or plastic bag. Seal and place in refrigerator to cool. Peel off skins and slice into strips. Toss with salt.

2 each, red, green and yellow peppers
1/8 teaspoon coarse salt

Combine all dressing ingredients. Toss peppers with 1 tablespoon dressing. Arrange peppers on platter. Drain tofu, discard liquid and arrange over peppers. Drizzle tofu with remaining dressing.


2 teaspoons balsamic vinegar
1/4 teaspoon salt
1/ teaspoon black pepper
1/8 teaspoon minced garlic
2 tablespoons olive oil
2 tablespoons sliced, fresh basil


Broccoli & Pepper Saute

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

2 red or yellow bell peppers, cored, seeded & cut into 1/4-inch wide strips
1/8 teaspoon crushed red pepper

Cook about 4 minutes until crisp-tender. Remove peppers to bowl. In same skillet bring to a boil

1/3 cup light veggie broth or mock chicken broth, add
1 bunch of broccoli, cut into 3 x 1 1/2-inch pieces
1/4 teaspoon sea salt

Reduce heat to medium. Cook, covered about 8 minutes until crisp-tender, stirring occasionally. Return peppers to skillet, stir until heated. Keep heated in covered bowl or pan in 200 degree oven.

Broccoli & Pepper Saute neutral

I like to have another vegetable dish to give me & any other UnDieters at the table something besides Starch vegetables to eat.

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

2 red or yellow bell peppers, cored, seeded & cut into 1/4-inch wide strips
1/8 teaspoon crushed red pepper

Cook about 4 minutes until crisp-tender. Remove peppers to bowl. In same skillet bring to a boil

1/3 cup light veggie broth or mock chicken broth, add
1 bunch of broccoli, cut into 3 x 1 1/2-inch pieces
1/4 teaspoon sea salt

Reduce heat to medium. Cook, covered about 8 minutes until crisp-tender, stirring occasionally. Return peppers to skillet, stir until heated. Keep heated in covered bowl or pan in 200 degree oven.

Broccoli with Carmelized Onions

Heat in pan until hot

extra-virgin olive oil or sesame oil

Saute over medium low heat until lightly browned, about 30 minutes

chopped or sliced onions


fresh or frozen broccoli, chopped or cut in bite-size pieces
sea salt and black pepper to taste

Continue sauteeing until broccoli is crisp tender, stirring occasionally

Eat as is or add to:

Or top with:


Mashed Cauliflower - perfectly Neutral mashed "potatoes"

I can't help it, I keep fooling with this recipe, making it even simpler and somehow it tastes better the fewer ingredients I use!

6 carbs per cup

(For those of you who downloaded this recipe before June 30, 1999 take a look at this simplified version. It came about in the usual way - guests for dinner and no time to go shopping. Since I didn't have any tofu or onions I made mashed "potatoes" without them and not only were they easier they tasted even better! I even received an e-mail the next day from one of my dinner guests who still couldn't believe he hadn't eaten "real" mashed potatoes. Yes, I couldn't resist. I told.)

This recipe tastes just like mashed potatoes. The advantage being that you can serve these mashed "potatoes" with meatloaf and fried chicken. The best part of this recipe though is all the great things you can do with the leftovers. In fact sometimes I don't even wait for the leftovers I just add Red Sauce or cheese to the cauliflower puree. I often make a double batch and freeze half to have on hand for a quick side dish.

Try an experiment. Don't tell anyone that these aren't mashed potatoes. I guarantee you no one will know if you don't tell them. Don't sit there with a smug smile on your face though or they'll keep asking you what's up and you'll have to give it up.

Season with sea salt and pepper, then steam until very soft

1 head of cauliflower, cut into florets
2 large heads of garlic
1 onion, peeled and thickly sliced

Puree vegetables with

1/4 cup sour cream
1/4 cup butter
sea salt & pepper to taste
(1 tablespoon vegetable broth powder)

Taste and adjust seasoning, butter, and sour cream so that you end up with a rich tasting, smooth puree.

Things to do with leftovers:

Red Cauliflower
Stir 1/2 cup Roasted Red Bell Pepper Sauce or Dried Tomato Sauce into 2 cups cauliflower puree.

Cheesy Mashed Cauliflower
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned. Top with grated cheddar cheese. Broil until cheese is slightly browned. Use a spatula to serve onto individual plates.

Cauliflower Pizza
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned. Top with pureed roasted red bell pepper (and leftover cooked vegetables such as bell pepper, onion, zucchini, mushroom, olives, raw tomatoes), then with shredded mozzarella or mix of mozzarella and parmesan. Broil until cheese is slightly browned. Use a spatula to serve onto individual plates.

Cauliflower Soup
Thin puree with nondairy milk or broth, (and a little cream). Taste and adjust seasoning, adding more liquid if necessary.

Cheesy Cauliflower Soup
Stir cheddar, mozzarella, jack, gouda, or edam cheese into Cauliflower Soup.

Cauliflower Custard

The inspiration for this recipe comes from Emeril's New New Orleans Cooking recipe for Potato Custard.

Preheat oven to 350 degrees.

Butter bottom of 4 ramekins or an 8 x 8 baking dish.

Stir together in large bowl

2 cups Perfectly Neutral Mashed "Potatoes"
2/3 cup heavy cream or mix of nondairy milk and cream
1 large egg
(1 tablespoon minced garlic)
(1/4 teaspoon ground nutmeg)

Spoon into ramekins or baking dish. Place ramekins/baking dish in at least 2 inch deep pan. Place the pan in preheated oven and carefully pour water to the depth of 1 inch into larger pan. Bake for about 1 hour, until golden brown on top. To unmold ramekins, let cool about 20 minutes, then slip the tip of a knife around the side of each dish and turn over onto individual plates.


Hearty Cucumber Soup

As I never seem to be able to find enough ways to use up my garden's proliferation of cucumbers I was excited to find this recipe in "Mastering The Zone"by Dr. Barry Sears. I've made some adjustments because Dr. Sear's insistence that every meal and snack consists of specific proportions of fat, carb, and protein which will wreak havoc with your digestive processes.


6 cups cucumbers
1 1/2 cups green bell pepper
2 cups onions

Place in saucepan and add

1 clove garlic, minced
white pepper to taste
dash of celery salt
1/4 teaspoon salt
1 1/2 teaspoons hot sauce
1/4 teaspoon dry dill weed
1 cup chicken broth (if you have water left from soaking dried tomatoes, even better)

Cover and simmer on medium-heat for 25-30 minutes until onion is tender, stirring frequently. Turn off heat and add

1 cup tomato puree
1-1/4 cups diced tomato

Don't cook tomatoes. When reheating, heat just until hot enough to serve. Just before serving, stir in shredded Tofutti Mozzarella cheese or place in a small bowl to pass around the table.


Onion Sauce

Melt over medium high heat

1/4 cup ghee (clarified butter) or extra-virgin olive oil

Add to ghee and stir occasionally until a light brown (tan) color

4 large onions, chopped
salt and black pepper, seasoned to taste

Remove 1/2 the onions to a container to cool. You can use these for sandwiches, burgers, salads ...

Stir into pan with onions

2 teaspoons ground sage (1 tablespoon dried sage)
1 teaspoon whole wheat or soy flour

Lower heat to medium low, and continue stirring until onions are medium brown and soft. If the flour starts to stick and burn add the stock, otherwise wait until the onions are completely carmelized, about ten minutes.

Add and continue cooking until sauce is slightly thickened

1/2 cup vegetable broth

Remove from heat and allow to cool slightly. Puree all but 1/2 cup of the sauce. Return puree to pan, stir until hot.


Carmelized Onions

Carmelized Onions are wonderful spooned over burgers, pork or steak.

Heat in pan until hot

extra-virgin olive oil or sesame oil

Saute over medium low heat until lightly browned, about 30 minutes

chopped or sliced onions


Quick Hollandaise

Serve this easy sauce over cooked asparagus, broccoli, summer squash or brussels sprouts. Actually you could probably serve it over any vegetable you have on hand except strong flavored ones like bell peppers, eggplant, chilies ...

Melt over medium heat or in microwave

3/4 cup butter

Whirl on high speed in a blender or food processor

3 large egg yolks
1 tablespoon lemon juice
1 tablespoon water
1 teaspoon Dijon mustard

Then add the butter in a slow stream. Add and pulse just enough to blend

1/2 tablespoon lemon juice
dash of cayenne
salt to taste

Use at once or store in a thermos up to 30 minutes.

Leftover sauce doesn't work well as a sauce but it can be used to make a base for an onion or zucchini soup. Stir together and heat

onion or zucchini or both, cooked (cook with tarragon)
light vegetable or mock chicken broth

Remove from heat and stir a little hot broth into the leftover sauce, then slowly stir the sauce into the soup.

Spaghetti Squash

Basil Lemon Squash

Bake one small whole spaghetti squash for 40 - 60 minutes in 350 degree oven until the shell is soft to the touch and the kitchen is filled with a sweet, nutty smell.

While squash is baking alice 3 strips bacon into thin strips, place in preheated large skillet over high heat. Cook, stirring, 2 minutes. Add 2 teaspoons extra-virgin olive oil (if using turkey bacon increase oil to 1/4 cup), 4 cups thinly sliced zucchini, 1/4 teaspoon sea salt and 1/2 teaspoon black pepper; cook, stirring, until just tender-crisp, about 5 minutes. Stir in 2 large garlic cloves, minced; cook 1 minute.

When squash is cool enough to handle (or wear oven mitts) cut in half lengthwise, scoop out seeds and mushy strings from center, discard. Use a large spoon to scoop squash flesh into large bowl. It will separate into spaghetti-like strands. Toss with 1/4 teaspoon freshly grated lemon peel, 1/4 cup extra-virgin olive oil or light vegetable broth, 1 tablespoon fresh lemon juice, zucchini mixture and and 1/2 cup fresh basil that you've cut into thin strips.

Southwest Spaghetti Squash

Preheat oven to 350 degrees.

Bake for 40 minutes or until outer shell can be pierced with a fork

1 two pound spaghetti squash

Cut squash in half, scoop out and discard seeds and mushy strands clinging to them. Scoop out flesh and using a fork or your fingers separate into strands. Combine with ingredients below in 1 and 1/2 quart casserole dish sprayed with oil

1 (15 oz) jar roasted red peppers, undrained
1 (3 ounce) can diced green chilies
1/4 cup cilantro, minced
1/4 teaspoon garlic salt
1/4 teaspoon freshly ground black pepper
1 teaspoon ground cumin
1/2 cup shredded dairy or nondairy Monterey Jack or cheddar cheese

Sprinkle top of casserole with

1/4 cup shredded dairy or nondairy Monterey Jack or cheddar cheese

Bake, uncovered 30-35 minutes or until heated through.


Creamy Spinach Casserole

Preheat oven to 350 degrees.


2 ten-ounce boxes frozen spinach, thawed & squeezed dry
1 cup cubed cream cheese or 1 cup pureed cottage cheese
1/4 cup butter, cubed
1 and 1/2 cups Cheddar cheese, cubed or shredded (can also use nondairy cheese)
3 eggs
1/4 cup soy flour
1/2 teaspoon sea salt

Bake for 20-30 minutes until top is browned & knife inserted in center comes out clean.

Crockpot Variation: Cook on high or 1 hour, on low 4-5 hours.

Lacto-Ovo Variation: Use 1 cup pureed tofu in place of the cream cheese and 3/4 cups pureed tofu in place of the eggs.


Oven Dried Tomatoes

This recipe is not my own invention. You'll find some version of this recipe in many cookbooks, but it's such a mainstay on my own menus that I thought I'd pass it on to you all.

Cut plum tomatoes in half, sprinkle with sea salt and black pepper. Place in 275 degree oven for about 2 hours until dried to consistency you like. Make a couple sheets and take them out at different times.

Variation: sprinkle with balsamic vinegar which will carmelize as the tomatoes dry in the oven.


Zucchini Cakes

In a medium bowl stir together

6 medium zucchini, shredded (8 cups), left for 30 minutes in colander to drain, then pressed with back of spoon to release more liquid, or squeezed tightly in hands to release as much liquid as possible
1/2 cup fresh Parmesan cheese, shredded(not the kind in a can, not nondairy)

Now you can leave it like that, short and simple, or you can add any of the following which won't necessarily make the cakes better, just different.

1/4 - 1/2 teaspoon black pepper
3 large garlic cloves, minced
1 tablespoon fresh sage, diced or 1 teaspoon dried leaves, 1/2 teaspoon ground

Heat small amount of oil in skillet until very hot, or use a nonstick pan with no oil, but get it very hot. Form about 1/4 cup of the mixture into hamburger shaped cakes. Saute on both sides until lightly browned.


Roasted Summer Squash

Preheat oven to 500 degrees.

Halve 3 medium yellow squash and cut into 1/4-inch-thick slices. On a cookie sheet toss the squash with 1 tablespoon extra-virgin olive oil, 1/4 teaspoon sea salt and 1/4 teaspoon black pepper. Roast in the upper third of oven for 20 minutes, until golden brown.

In a bowl toss the squash with 1 stalk finely chopped green onion, 2 tablespoons yogurt, and 1/2 teaspoon your choice of seasonings below:

Parmesan Zucchini Fingers

The first time I made these I used regular dairy Parmesan for the kids and non-dairy Parmesan for myself, thinking that they wouldn't like the non-dairy cheese. Well it turned out that they didn't like their Parmesan fingers at all, left them on the plate with one bite taken. One of the kids came in late, grabbed a finger off my plate though and loved it! I tasted the fingers I'd made for them and could definitely taste the difference. The non-dairy Parmesan fingers were crisp and tasty, while the dairy Parmesan fingers were soggy and tasteless.

Note: upon further experimentation the crispy tastiness of these fingers rely upon the unique composition of Soymage's Lite & Lean dairy-free Parmesan with casein. You can try it with other types of Parmesan but they tend to turn out soggy and not as tasty, although not completely ready for the garbage disposal. How do you think I came up with Zucchini Parmesania?

Preheat oven to 350 degrees.

Trim ends from zucchini. Slice zucchini lengthwise to make 1/4 inch thick slices. Dip slices in egg white or egg yolks that have been beaten with a fork (and seasoned with black pepper). Use the same fork to spear each slice and place in shallow dish of nondairy Parmesan cheese. Place slices on oiled baking sheet (foil lined for easy cleanup). Bake for 10 minutes. Turn slices and bake for another 10 minutes.

Reheat leftovers in toaster oven or oven. Microwaving them will make them soggy.

Zucchini Parmesania

Preheat oven to 350 degrees.

Place enough baked Zucchini Fingers (make them with a Protein breading substitute , or whole grain bread crumbs if you're using nondairy cheese, in place of the Parmesan coating) in a lightly oiled casserole dish to make a single layer. Spoon tomato or red pepper pasta sauce over fingers. Top with mozzarella cheese(can also use nondairy cheese). Continue layering until all Zucchini Fingers are used, ending with a layer of mozzarella.

Bake for twenty minutes until casserole is heated through and cheese is melted.

Zucchini-Red Pepper Tian

Preheat oven to 375 degrees. Saute in a little olive oil, for about 5 minutes

1 large onion, quartered and thinly sliced
2 garlic cloves, thinly sliced, lightly salted
1/4 - 1/2 teaspoon herbs*

Spread the onions evenly over the bottom of a casserole dish and season with pepper. In same pan heat a little more olive oil to saute

2-3 cups zucchini (or yellow squash), sliced into 1/4-inch rounds and lightly salted
1/4 - 1/2 teaspoon herbs*

Stir frequently until they just start to color, about 10 minutes. Spread the zucchini over the onions. Tuck among the zucchini

1 cup roasted red or yellow bell peppers cut into strips (or saute a fresh pepper until soft)

Cover with foil and bake for 25 minutes. Remove the foil and continue baking for 10 minutes to let the juices evaporate. Serve warm or at room temperature.

* Herb mixtures to choose from:

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