Many of the following recipes will work just as well using a variety of vegetables or meats, so often I'll give you a list of ingredients that you can choose from. I hope this isn't confusing, but frees you to use whatever you have on hand, the current supermarket special, or the foods you prefer. Even though this menu is set up to cover a one week period you can stretch the recipes to cover two or more weeks by interspursing them with leftovers, your own favorite recipes, and dinner out.
For those of you wanting to get a head start on the week these tasks can all be done over the weekend or the evening before. If you want to prepare each evenings meal on that day then just skip this section.
for day oneTomato Salad Dressing: mix Protein Bread: mix & bake a double batch of batter. Basil Pesto Foccacia: make the basil pesto. |
for day fiveHot Vinegar Syrup Chipotle Sauce Hot Greens: cook meat if you're adding it to greens |
for day twoMix 1/4-1/2 teaspoon Dijon mustard with 1/2 cup soy mayo. |
for day sixPan-Fried Steak: mix coating ingredients, saute onions |
for day threeTurkey Burgers: mix & shape Grilled Vegetables: marinate |
for day sevenRed Pepper Pasta Sauce
|
for day fourCream Cheese Pasta Sauce Olive Paste |
Fry 12-16 ounces sausage (meat or soy) and 1 small chopped onion in a large skillet, breaking up the sausage into small chunks, until most of the sausage is browned, about 5 minutes.
Cook & stir until the eggs are softly set
Remove from heat, add eggs to browned sausage & onion
Make Ahead: Brown extra sausage & onion, removing the extra sausage & onion from the pan before adding the rest of the ingredients. Later in the week you can add them to:
Leftovers: slightly warm & serve on top a bed of lettuce, with salad dressing drizzled over it
Before washing the pan you cooked the eggs in, brown any meat toppings you'll use on tomorrow's Basil Pesto Tart.
Mix together in container with lid which you can shake vigorously
Pour 1/4 cup of the dressing into a salad bowl. Save the rest for this week's lunch & dinner salads.
Add to salad bowl, 2 tablespoons flat-leaf parsley, chopped, 8-10 medium tomatoes, sliced or chopped, 1 bunch basil, chopped or julienned (I usually just toss the basil into the blender or food processor and hit the pulse button a few times.)
Variation: replace some of the tomatoes with an equal amount of any of the following:
Leftovers: add bacon, prosciutto, and/or hard-cooked eggs.
Make Ahead: Save at least half the salad to serve with day three's Turkey Burgers & Gravy.
Preheat oven to 350 degrees.
Make a double batch of Protein Bread. Spread half the batter in a greased baking sheet that has a lip.
Bake tart crust for 10-15 minutes in a 350 degree oven until a toothpick inserted in center of crust comes out clean. Watch carefully to make sure crust doesn't get too browned.
Make Ahead: put the rest of the batter in two greased mini loaf pans or muffin tins (fill each tin 3/4 full with batter - fill any unused cups 1/4 full with water to keep them from burning). You'll use this Protein Bread as burger buns for your Turkey Burgers & Gravy, as the bread crumbs in Stuffed Portobello Mushrooms, or for a lunchtime tuna salad sandwich. I often make a double batch of Protein Bread, crumb the extra bread in my blender or food processor, and freeze the crumbs so that I have them available for quick meals.
In a food processor or blender finely chop 2 cups fresh basil (this will not work with dried basil, although when I've been a little short on fresh basil I've successfully used a small amount of dried basil to make up the difference), 2 fresh garlic cloves ( 4 roasted), 6 tablespoons pine nuts, walnuts, or pecans.
When ingredients are finely chopped add enough extra-virgin olive oil to moisten, along with 2 tablespoons Soymage Parmesan. It's important that you don't use real Parmesan if you plan to use the half of this sauce that you'll set aside on pasta.
Add enough extra-virgin olive oil, mock chicken broth, heavy cream, nondairy cream cheese, or nondairy milk to make a thick sauce.
Spread 1/2 the basil sauce onto cooked tart crust. Freeze the other half to use next week for a really quick meal. If you used nondairy Parmesan label the container "Neutral", if you used dairy Parmesan label the container "Protein" and use the sauce on vegetables, chicken or fish.
Top sauce with your favorite thinly sliced, diced, or shredded pizza toppings such as
Sprinkle toppings with shredded mozzarella and a little dairy or nondairy Parmesan.
Put in upper 1/3 of oven & bake for about 9 minutes, watching carefully, just until cheese melts. Longer than 9 minutes in my oven & the crust burns.
Make Ahead: Mix 1/4 - 1/2 teaspoon Dijon mustard into 1/2 a cup of soy mayo. Refrigerate in small container you'll use for day two's salad bar.
In a large heavy saucepan melt 2 tablespoons butter. Add 2 medium onions, sliced. Stir frequently about 5 minutes. Add 4 pounds of grated zucchini, 4 cups mock chicken broth, & 4 cups filtered water. Bring to boil, lower heat & simmer about 20 minutes until the zucchini is crisp tender. Season to taste with sea salt & white or black pepper. (Serve grated Gruyere cheese as a garnish.)
Make Ahead: After dinner you should have lots of soup left over. Puree it in a blender or food processor. You'll now have a completely different soup to serve on day four. To further vary the flavor you may add any or all of the following before pureeing: roasted garlic, a few shakes of ground nutmeg, tofu (gives the soup a rich and creamy texture). When pureed, this soup is good cold or hot.
Serve buffet style or pass plates around the table. Put an assortment of the following items on a platter or several plates. Start with a lettuce leaf, layering with your choice of fillings & dressing. Starting with the wide end of the lettuce leaf tuck & roll. When you get to the end of the lettuce leaf press lightly to break spine & secure with a toothpick.
Serve with slices of toasted Protein Bread or rolls.
Vegetarian Meal
You can serve whole grain bread with the vegetarian meal instead of Protein Bread or rolls. The small amount of cheese in the Zucchini Soup is okay with a Starch bread.
Mix & shape into 4 patties. Cook in large skillet for 5 minutes. Carefully turn patties over. Cover & cook until meat is thoroughly cooked, about 7 minutes.
When the burgers have been removed from the skillet add to the skillet 2 tablespoons soy or nut* flour, stirring constantly, scraping up any browned bits from cooking the burgers, for 2 minutes until flour is browned and has a pleasant, nutty scent. Add 1 cup filtered water or light vegetable broth, simmering until the gravy is the thickness you like. This should take 2 - 3 minutes. Season to taste with sea salt & pepper. Pour the gravy over the burgers & serve.
Variation - top your burgers with any of the following before covering with gravy
If you must have some type of bun with your burger use slices of Protein Bread sliced from the mini loaves or muffins you baked on day one.
Make Ahead: make 4 extra burgers and break them into bite-size chunks to add to any Protein soup next week, such as Zucchini Soup leftovers or a beef broth with veggies & turkey burger bites. Add a salad and Protein Bread muffins (add extra cheese and minced onion to the batter) for a very easy dinner!
* You can make your own nut or seed thickeners by finely grinding your choice of nuts and seeds in a blender. Chestnut Flour can be found at Walnut Acres which can be used in baked goods in place of wheat flour.
Toss together
In the morning place an assortment of Neutral vegetables (no potatoes or other Starch vegetables) such as mushrooms, zucchini slices, broccoli, cauliflower, bell pepper slices, celery stalks, onion slices, asparagus ... in a ziplock bag with
When ready to roast drain the veggies in a colander placed over a large measuring cup or small bowl with pouring spout (my blender bowl works great). Pour marinade back into bag, seal & put in refrigerator. Place vegetables on baking sheet & broil 3 - 4 inches from broiler 5-7 minutes until crisp tender & slightly blackened. Or if you're grilling the burgers, grill the veggies also. I prefer to turn the veggies as soon as one side blackens so that the other side can get crisp & blackened. Most like these vegetables as is, but if your kids won't eat them try serving any of the following dipping sauces: leftover soy mayo with mustard, any creamy salad dressing, Tartar Sauce, or Red Pepper Pasta Sauce, soy mayo mixed with tomato-free barbecue sauce.
Make Ahead: Make Cream Cheese Pasta Sauce and Olive Paste from day four's menu.
Puree leftover Zucchini Soup from day two. Heat or serve cold, & don't add the cheese garnish. Add the cooked sausage and onion leftover from day one if you have it and if you used soy sausage.
Boil in filtered water 8 ounces whole grain fettucine noodles with 4 cups of your choice of vegetables. When noodles are al dente, drain in a colander.
Melt 3 tablespoons butter in the pasta pot. Add
Stir constantly with a whisk until smooth. Add 1/4 teaspoon white or black pepper &: 1/4 teaspoon ground nutmeg. Slowly add 1-1/2 cups nondairy Parmesan cheese that contains casein, stirring with whisk until the cheese is melted. Remove from heat & let sit, covered, until ready to serve.
Toss pasta/vegetable mix with sauce. Set aside half to use when you make day seven's Quick Vegetable Lasagna. Serve immediately.
Warning: this bread topper is a creamy charcoal gray color. No one will believe you when you tell them it's really, really good, but it really, really is. I've served this to people who tell me they don't like olives and they've loved this. It's so good that it's worth the extra effort it will take to convince your family and/or guests to give it a try.
Puree in blender, adding extra-virgin olive oil or mock chicken broth only if needed to make a smooth puree the mixture
Scoop out into a small dish & serve with a really good whole grain bread or .
In the absence of good bread you could spread it over slices of fried polenta which you can make from scratch or purchase from the supermarket. It comes wrapped in plastic tubes much like bulk sausage.
Leftover Olive Paste: add extra-virgin olive oil and use as a pasta sauce. This pesto tastes best when you add the oil at least 30 minutes before serving.
Spread 1/2 cup soy flour in a pie plate. Rub both sides of 5 ~ 1-pound catfish fillets with 1 tablespoon black pepper. Sprinkle with sea salt. Press each fillet into the soy flour, coating both sides. Shake off any excess.
Lightly coat skillet with canola oil, & cook fillets over medium-high heat about 5 minutes per side, until each side is golden brown & fish flakes easily. Set aside 1 fish fillet for next week's Cajun Fish Croquets. Serve with Tartar Sauce.
Any leftover fish (besides what you've already set aside) can be reheated on a cookie sheet in a 350 degree oven until hot. Microwaving breaded items tends to make them soggy.
Place 2-4 tablespoons tartar sauce or Chipotle Sauce on each dinner plate, then top with 1-3 fish fillets. Besides the fact that it looks elegant, I do this so that I don't have to put the sauce in a serving dish with a serving spoon which is just 2 extra dishes to wash. If you want to make this dish extra special sprinkle chopped red pepper & thinly sliced green onion over fish cakes.
Mix in a small bowl
Let rest for at least 30 minutes to allow flavors to meld together. If you'll be serving the sauce immediately it's best not to refrigerate it. If you're making it ahead, take it out of the fridge 30 minutes before serving to allow it to come to room temperature.
Save 1/2 the sauce for:
Combine above ingredients in a salad bowl. Crumble 3 ounces Roquefort cheese over salad. Drizzle on a little extra-virgin olive oil & toss well. Add balsamic vinegar, sea salt & pepper to taste. Toss again.
The vinegar syrup keeps indefinitely in the fridge or on the shelf. I keep mine unrefrigerated so that I can use it when I want. When it's refrigerated it gets very thick.
Carefully clean 3 pounds fresh or frozen greens (no need to clean frozen greens). Try collard, mustard, turnip, or kale.
Coarsely chop, tossing any yellowed leaves or tough spines. Place them in a pot & cover with filtered water. Simmer for 10-30 minutes until the greens are as tender as you like them. Drain. Place in a bowl & season with sea salt, pepper, and Hot Vinegar Syrup to taste.
Variation: add some cooked & chopped pork, turkey, bacon or ham.
In medium-sized heavy bottomed saucepan bring 2 cups balsamic vinegar to a simmer and cook over low heat for about 30 minutes until reduced by almost 3/4 and coats a spoon like maple syrup would. Remove from heat and stir in 1/4 - 1 teaspoon Tabasco sauce (or 1/8 - 1 teaspoon cayenne or crushed red pepper).
Combine in a gallon-size ziplock bag
Cut 1-1/2 pounds boneless beef loin steak (sirloin or loin strip) in 4 equal portions & add them to the flour mixture. Shake well to coat.
Saute steak in unrefined canola oil 5 minutes on each side over medium-high heat (for medium rare) or until done to your taste.
Leftover steak can be thinly sliced & used to top a green salad.
Thickly slice & saute 1 onion per person over low heat with just a touch of extra-virgin olive oil or butter until brown & carmelized. You can add a drop or two of Tabasco for a little extra kick. Pile on top of Pan-Fried Steak.
Make Ahead: make extra sauteed onions to use in sandwiches, or on top of a baked potato, burger, salad ...
Whisk together in salad bowl
Pour all but 1/2 cup into a covered jar to use for future salads. Add to bowl and toss:
Remove stems from 4-1/2 pounds portobello mushrooms. Cut any fibrous parts from stems & mince stems. Combine with 1 small yellow onion, minced, 1/2 red pepper, seeded, minced, 3 tablespoons chopped fresh parsley (1-1/2 tablespoons dried).
In a small bowl combine 1 tablespoon extra-virgin olive oil, 2 tablespoons balsamic vinegar, & 2 cloves minced garlic. Season to taste with sea salt & black pepper.
In a medium-sized saucepan heat 1 tablespoon of the vinaigrette over medium-low heat. Add mushroom/onion mixture. Cover & cook until soft, stirring occasionally. Add 2 tablespoons chopped fresh basil (1 tablespoon dried), 1/2 cup dry red wine Continue cooking for 3-4 minutes. Add 1 cup Protein Bread crumbs or finely crushed pork rinds. Mix & season to taste with sea salt & pepper.
Using a spoon scrape most of the gills from the inside of the mushroom caps, discard or add to salad dressing. Brush inside & outside of caps with vinaigrette & place on cookie sheet. Place under preheated broiler outer side up for about 3 minutes. Remove from oven, lowering heat to 350 degrees, & fill caps generously with stuffing mixture (it will shrink down into the caps as it cooks). Top with any grated white cheese (except white cheddar). If you want to avoid dairy use nondairy Parmesan or diced nondairy cheese. Return mushrooms to oven, stuffed side up. Place on middle rack & cook for about 15 minutes.
Preheat oven to 425 degrees.
Spread day four's leftover Cream Cheese Pasta in a large lightly oiled baking dish. Top with
Bake until hot, about 12 minutes.
I use Red Pepper Pasta Sauce as a substitute for tomato sauce when it must be cooked with the dish. In a soup or stew I can just stir in Dried Tomato Paste at the end, but in a lasagna dish the sauce must cook with the rest of the ingredients. If I don't have fresh or jarred roasted red peppers on hand I use a white sauce in place of the tomato sauce then spoon Dried Tomato Pasta Sauce onto each individual's plate, topping with a square of the lasagna.
Roughly puree 1 ~ 14-16 ounce jar roasted red peppers, or 6 fresh peppers, roasted and peeled, 1 head roasted garlic, sea salt & black pepper to taste, and your favorite Italian seasonings. Some suggestions:
You could make this a Protein Salad by using Protein Bread instead of whole grain.
In the morning place an assortment of the following vegetables equal to 5 cups in marinade bag from Roasted Vegetables:
Broil vegetables on cookie sheet until tender, about 10 minutes. Put vegetables in salad bowl. Place 2 cups whole grain bread cut into 1-inch pieces on cookie sheet & toast under broiler, turning once if necessary. Toss bread with roasted vegetables and 1/2 cup sliced celery, 1/2 cup diced tomato, Tomato Salad Dressing.
Preheat oven to 350 degrees.
In medium bowl mix until crumbs hold together when pressed into a ball
Press 2 tablespoons of crumb mixture into each muffin tin pressing very firmly into bottom and up sides of tin. Bake for 10 minutes.
Melt 4 ounces grain-sweetened chocolate and 1/4 cup unsalted butter in a bowl over hot, not simmering water in a saucepan, or nuke in microwave oven until melted. Set aside.
Heat 3 eggs in a bowl over water simmering in a saucepan. Stir to prevent curdling, until just warm. Make sure bottom of bowl doesn't touch the water. Remove bowl from heat. Beat eggs until very soft peaks have formed. Fold half the eggs into the chocolate mixture until almost incorporated. Fold in remaining eggs until just blended and no streaks remain, making sure anything on bottom of bowl is mixed in. Taste and if you'd like the filling sweeter fold in up to 1/4 cup unrefined sugar.
Spoon about 2 tablespoons of filling into each muffin tin. Bake for 10 minutes or until slightly puffed. Let cool at least 30 minutes. Lift puffs carefully out of cups. Garnish with UnDiet Whipped Cream, if desired.
Place medium-sized metal bowl, beaters, and 1/4 cup cream in freezer for 15 minutes.
In microwave-safe medium-size bowl microwave together 6 ounces grain-sweetened vanilla chips. If you can't find vanilla chips you may use any type of grain-sweetened chips such as peanut butter, chocolate, or espresso. Nuke on medium 3 minutes or until chips are almost melted. Whisk until smooth. Let cool 15 minutes.
In bowl, with electric mixer beat together 3/4 cup heavy cream and 1-2 tablespoons orange liqueur or other fruit flavored liqueur until soft peaks form. Fold cream mixture into melted chips just until combined. Spoon mixture into individual pudding cups or a medium bowl. Refrigerate 30 minutes - overnight to set. Remove from fridge 30 minutes before serving. Can be garnished with homemade whipped cream. Pretty much everything can be though, can't it? If you're trying to lose weight you can serve this over a bowl of berries, bananas, or peaches. The live enzymes in the Fruit help to digest your dinner and dessert and fill you up with less calories.
Place 1 cup heavy cream, bowl and beaters in freezer for 15 minutes. Beat cream with 1 teaspoon vanilla extract and 1/4 cup unrefined sugar until soft peaks form.
Or use this search engine to search the UnDiet site.
| UNDIET TOOLS | Home | Vegetarian Recipes | Living Food Recipes | Questions | Links | UnDiet Toolbox | Fast Food Card |
| FOOD ON LINE | Indian Harvest |
Kalyx
Foods |
| RESOURCES | Amazon.com | Fogdog Sports | Sport Chalet | Oshmans |
| FITNESS | BallyFitness |
| FREE STUFF | 2000Freebies.com
|
This site was created by Out Of Your Mind Graphic & Web Design
a division of K.C.O. Marketing Services
undiet@kco1.net
last revised August 24, 2003
Copyright Kathleane C. O'Leary 1997-2005 all rights reserved
Void where prohibited. Keep hands and feet inside the vehicle at all
times.