Mixed Food Group Recipes

I'd given up grilled cheese sandwiches and mac 'n cheese for a long time. But now with the new UnDiet guidelines, life is a little better! All of these recipes could have been made with casein-free soy cheese but because you're using a fair amount of nondairy cheese in each dish, casein-free cheeses aren't the best choice. Casein-free cheeses don't melt well, and using a lot in a dish tends to make it taste chalky.

I like the Tofutti brand but the cream of the crop in nondairy cheeses is the Trader Joe's brand. Both taste and melt very good and the Tofutti brand comes in a fat-free version which tastes miles better than dairy fat-free cheeses which taste and melt like a piece of plastic wrap. Experiment a little and you're sure to find a nondairy cheese which you like.

Grilled Vegetable & Cheese Sandwiches Starch

Heat griddle or skillet to medium high.

Top each of 4 slices whole grain bread with 1/4 of each of the ingredients below

8 ounces nondairy cheese, sliced (make sure to put the cheese directly on the bread)

1 cup zucchini or mushroom, grated or thinly sliced

1/2 small red onion, thinly sliced or chopped

4 slices cucumber, or tomato

(1/2 teaspoon dried dill)

sprinkle with sea salt and black pepper then top with

Cover with remaining slices of bread. Melt butter on griddle. Grill each side of sandwich until golden brown and soy cheese is melted. If you find that the cheese isn't melting before the bread is browned cover the pan while grilling.

If you find that the cheese isn't melting before the bread is browned cover the pan while grilling.

For a Crowd: If you're making a lot of these sandwiches you can butter a cookie sheet, place the sandwiches on top, brush the bread with melted butter and broil for a couple of minutes until bread is browned. Turn the sandwiches over, brush tops with butter and broil until browned.

When Camping: Wrap each sandwich in foil . Place over low fire - turning once - until sandwiches are hot.

Variations:

• Spread bread with mustard, mayo, or both before adding other ingredients.
• BLT: grill sandwich using soy bacon in place of veggies, then add tomato and lettuce after the sandwich is grilled.
• Use carmelized onions and soy bacon  or pepperoni in place of all other veggies.
• Grill sandwich with cheese and thinly sliced apples. This combination is surprisingly addictive!

Grilled Reuben Sandwich Starch

Heat griddle or skillet to medium high.

Spread each slice of 8 slices whole grain bread, preferably rye with dijon mustard and mayo.

Sprinkle with pickling spice, or dill.

Top each of 4 slices bread with

nondairy white cheese, sliced (make sure to put the cheese directly on the bread)

sauerkraut

soy bacon, ham, or deli slices

Cover with remaining slices of bread. Melt butter on griddle. Grill each side of sandwich until golden brown and soy cheese is melted. If you find that the cheese isn't melting before the bread is browned cover the pan while grilling.

Fettucine Alfredo with Vegetables Starch

Cook in boiling water until tender but still firm

1 pound whole grain fettucine

1 teaspoon sea salt

4 cups vegetables, try a mix of any of the following:

broccoli, carrots, onions, zucchini, mushrooms, green beans, snow peas ...

Drain and wipe pot dry. Place 8 tablespoons butter (1 stick) and 1 tablespoon whole wheat or soy flour in same pan over medium heat with, stirring until flour is browned and giving off a nutty aroma.

Stir in

1 & 1/2 cups heavy cream or nondairy milk

1/2 cup nondairy milk milk

2 cups nondairy Parmesan cheese or 1 cup nondairy Parmesan and 1 cup real shredded Parmesan

sea salt and black pepper to taste

Simmer for 5 minutes. Remove from heat and stir in pasta and vegetables.

Baked Mac 'N Cheese Starch

You don't have to make the mac 'n cheese with veggies but I usually do. I like how it tastes and it cuts down on my Starch consumption. For a lower calorie casserole don't use fat free nondairy milk, but do use fat-free soy cheese. I prefer this recipe when I substitute 1/2 cup shredded cheddar cheese for 1/2 cup of the the nondairy cheese. I would caution you not to use nondairy cheddar style cheese as I've not found one yet that doesn't have a chalky taste.

Preheat oven to 350 degrees.

Start bringing a large pot of water to boil over high heat. When water reaches a rolling boil add 2 cups whole grain elbow pasta.

Meanwhile saute 2 medium onions, chopped in just a bit of oil over medium high heat. When onion is translucent add 3 tablespoons butter and 3 tablespoons whole wheat or soy flour. Stir until browned and giving off a slightly nutty aroma.

In a slow stream stir in 3 cups nondairy milk or 1/2 cup heavy cream and 2-1/2 cups nondairy milk).

Then add

2 bay leaves

1/2 teaspoon paprika (or sage, or nutmeg)

sea salt and black pepper to taste

(add a couple dashes of cayenne pepper for a little extra spice)

When sauce is thick enough to cling to the back of your stirring spoon (about 15 minutes) remove from heat and add 2 cups white nondairy cheese, shredded or diced. Stir until cheese is melted, then stir in pasta. Pour 1/2 the mixture into a greased 3 quart casserole dish. Sprinkle with 1/2 cup nondairy cheese, shredded or diced. Top with remaining pasta mixture then another 1/2 cup nondairy cheese, shredded or diced.

Bake for 30-40 minutes, until top is browned and casserole is bubbly. Let stand for at least 5 minutes before serving.

Variations:

• Sub broccoli or spinach (fresh or frozen) for half the onion.
• Before baking, top casserole with 1/2 cup whole wheat breadcrumbs or crushed crackers  tossed with 1 tablespoon melted butter - if you have potato chips you could use them and skip the butter.
• Add to casserole 1 cup diced Canadian soy bacon.
• Before baking top with 2 tablespoons nondairy Parmesan.

Cheesy Polenta with Sausage Starch

There is a small amount of cooked tomato in this polenta, but it's such a small amount that it shouldn't cause any reaction unless you are extremely sensitive to the acidity in tomatoes. If so, drinking a glass of carrot juice before your meal or serving up a large salad will alkalinize this meal.

Spray tart pan, cake pan, or pie plate with oil.

In a 3-quart microwave casserole dish combine

1 cup cornmeal

28 ounces light-colored veggie broth

pinch each of sea salt and black pepper

Cook, covered with plastic wrap (poke slit in it) or lid of casserole set slightly askew, on high for five minutes. Stir well. Cook, covered in the same way as before, 4 to 6 minutes until the polenta is thick. Optional: stir in 1 ounce nondairy mozzarella cheese, shredded or diced and 1/4 cup nondairy Parmesan. If you prefer to use dairy cheese use either the mozzarella or the Parmesan but not both.

Pour mixture into prepared casserole. Let stand until firm (15 to 30 minutes).

Meanwhile, in nonstick skillet over medium heat, heat a little olive oil. When oil is hot add 4 links of soy sausage, cut into 1/2-inch thick slices.

Cook 10 to 12 minutes, turning occasionally until well browned on all sides. Remove sausages and set aside on paper plate or piece of waxed paper. Add to skillet

4 cups sliced zucchini

2 cups sliced mushrooms

1 tomato, chopped

1/4 cup dry red or white wine or light veggie broth

1/4 cup fresh basil, chopped or 2 tablespoons dry basil

Bring to boil over medium heat, stirring. Reduce heat to low. Simmer, covered, 6 minutes. Uncover. Cook about 5 minutes until vegetables are tender and mixture has thickened.

Return sausages to skillet along with 1 fresh tomato, cut into thin wedges.

Cook 2 to 3 minutes longer, stirring occasionally until tomatoes and sausages are heated. Cut polenta into wedges and serve topped with sausage and veggies.

Leftovers: Any leftover sausage mixture can be served over whole grain pasta, brown rice, or couscous or stirred into tomato soup.

Tips & Tricks

Drinking vinegar to help the body burn fat, instead of storing it is an old model's trick. Stir 2 teaspoons of unpasteurized, unfiltered apple cider vinegar (not white vinegar which has a PH balance that's incompatible with the human body) in a glass of water 10 minutes before any meal that contains cooked foods.

$$$avers

When you use ground meat in a recipe reduce the amount of meat, adding extra veggies to give you the same amount of bulk. Keep the meat you save a freezer bag to use for burgers, meatballs, meatloaf, etc. Besides being a $$$aver this is a good UnDiet trick to get more veggies in.

Step By Step

1. Shop.
2. Cook.
3. Eat.
4. Now that you've cooked up a storm take a look at how to use your Leftovers to save time in the kitchen.

Check out these books which are the food-combining Bibles:

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last revised October 24, 2008
Copyright Kathleane C. O'Leary 1997-2008 all rights reserved
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