It’s Saturday March 16
Menus and shopping lists for March 17 – 22 and March 24 – 29.
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders.
Many of us have turned to online shopping apps and grocery delivery services over the past two years. For those who continue to utilize these services, we will continue providing two weeks of shopping lists so you can order ahead when you prefer.
This Week’s Recipes
March 17 – 22
Create a Master Grocery List
Start by downloading the grocery list of the first recipe you plan to cook. Save it as “Master List”. Then add other items from remaining recipes you plan to cook.
Sunday: Lasagna
A good lasagna always makes diners happy, and this one will not disappoint.
It’s Sunday so you’ll have plenty of time to prepare it. Start in the afternoon. Once assembled, it will hold until you’re ready to bake it. Start cooking it about 1-1/2 hours before you wish to dine.
Grocery List: Lasagna
Sunday, Lasagna
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 cucumber
one 6 oz. bag fresh spinach leaves
9 oz. cremini mushrooms
three 8 inch baby zucchinis
1 pint cherry tomatoes
Canned/Dried Foods
12 oz. whole wheat or quinoa lasagna noodles
one 15 oz. can tomato sauce
one 15 oz. can no salt tomato sauce
one 15 oz. can Great Northern beans
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Beefy crumbles (if meatless)
Meat/Fish/Poultry
6 oz. lean ground beef or turkey (if eating meat)
Chilled Foods/Dairy
eggs (if needed)
plain, nonfat yogurt (if needed)
1 pint part skim Ricotta Cheese
shredded skim milk mozzarella
shredded Parmesan (if needed
Monday: Baked Cod with Lemon Broccoli and Rice Pilaf
A nice piece of fish is in order tonight. A piece of baked cod is coming your way. Keep it simple with some delicious, quick tartar sauce. The meal is plated with tasty steamed broccoli dressed with lemon juice and butter and yummy nutty rice pilaf.
Grocery List Black Cod with Lemon Broccoli and Rice Pilaf
Black Cod with Lemon Broccoli
Produce
1 bunch scallions (green onions)
1 bunch curly parsley
1 bunch fresh cilantro (if needed)
12 oz. broccoli
1 lime
1 lemon
8-10 pecan halves
Canned/Dried Foods
sesame oil (if needed)
low-sodium soy sauce (if needed)
Frozen Foods
frozen corn (if needed)
frozen peas (if needed)
Meat/Fish/Poultry
two 6 oz. Pacific Cod fillets
Chilled Foods/Dairy
butter (if needed)
Tuesday: Chicken and Cheese Quesadillas
Quesadillas date back to 16th century Mexico. The word actually means “little cheesy things.” The Aztecs made these folded and stuffed tortillas with squash and baked them in clay ovens. You’ll make them on the stovetop with cheese, chicken and chopped peppers of your choosing.
Throw together a little tropical fruit salad to finish the plate.
Grocery List: Chicken/Cheese Quesadillas
Chicken Cheese Quesadilla
Produce
garlic (if needed)
onion (if needed)
lettuce for a small salad (if needed)
Fresh cilantro (if needed)
1 cucumber (if needed)
red bell pepper
1 jalapeno pepper
1 Anaheim pepper
3 Roma tomatoes
2 limes (if needed)
Canned/Dried Foods
one 4 oz. can fire-roasted, diced green chili peppers
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
butter (if needed)
plain, nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
8 nine inch soft whole-wheat Tortillas
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Wednesday: Kale with Dried Apricots and Toasted Hazelnuts
Lacinato Kale is in the works tonight and it’s cooked in a tangy sauce with dried apricots. The greens are topped with sliced chickenless tenders and the special umami of toasted hazelnuts.
Hazelnuts are also known as Filberts. (You remember Aunt Hazel and Uncle Filbert? They had great taste, but they were both nuts!)
Grocery List Dark Greens with Dried Apricots and Toasted Hazelnuts
Dark Greens with Dried Apricots and Toasted Hazelnuts
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch Lacinato kale
4 oz. dried apricots
3 oz. hazelnuts
Canned/Dried Foods
8 oz. Bulgur (if needed)
low-sodium veggie broth (if needed)
high heat canola oil (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
7 oz. baked Asian-style tofu
Thursday: Spanish Bulgur, Spinach and Black Bean Salsa
Bulgur with a Spanish flair anchors the dinner plate tonight. This grain is seasoned with a combination of Latin spices and layered over dressed fresh spinach. It’s topped with “Cowboy Salsa” (homemade salsa with black beans and seared corn), and garnished with a grating of sharp cheddar cheese.
Grocery List Spinach Spanish Bulgur and BB Salsa
Spanish Bulgur with Spinach and Black Bean Salsa
Produce
garlic (if needed)
sweet onion (if needed)
1 bunch fresh spinach or one 6 oz. bag baby spinach
fresh cilantro leaves
1 Anaheim pepper
1 jalapeno pepper
1 lime
3 kiwis (one per diner)
Canned/Dried Foods
8 oz. bulgur
one 15 oz. can low-sodium black beans
one 15 oz. can no-salt chopped tomatoes
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
molasses (if needed)
ground cumin (if needed)
Chili powder (if needed)
white wine to cook with (if needed)
Frozen Foods
Frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
sharp cheddar cheese
1 pint fresh tomato salsa (if not making quick salsa)
Friday: Asparagus Risotto
Asparagus risotto is a favorite in my house. The rich, earthy flavor of asparagus in the creamy company of Arborio rice with browned mushrooms, smoky tempeh pieces and a touch of lemon will light up your taste buds tonight. The dish is topped off with shaved Parmesan and the umami freshness of chopped tomato.
Risotto takes a little more time to prepare, but it’s Friday. Turn the evening into a fashionably late dining experience.
Grocery List: Asparagus Risotto
Asparagus Risotto
Produce
garlic (if needed)
sweet onion
red or green leaf lettuce (if needed)
cucumber (if needed)
1 bunch thick-stemmed asparagus (About 1 lb.)
9 oz. crimini mushrooms
cherry tomatoes (if needed)
1 Roma tomato
1 lemon
Canned/Dried Foods
abrorio rice (if needed)
one 32 oz. box low-sodium veggie broth
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
1 package smoky tempeh
Next week’s recipes if you’re ordering
1 week ahead.
March 24 – 29.
Create a Master Grocery List
Start by downloading the grocery list of the first recipe you plan to cook. Save it as “Master List”. Then add other items from remaining recipes you plan to cook.
Sunday: Pasta with Sun-dried Tomato Pesto
Tonight’s menu features a seriously good pasta dish. A sauce anchored with a tangy sundried tomato pesto wraps around whole wheat penne pasta and chicken strips. Browned mushrooms and onion finish the unforgettable flavor profile of this pasta dish. You’ll have leftover pesto to use later.
Also, if you didn’t roast beets yesterday, put them in the oven to roast today while you’re hanging around the house. Once roasted, store in the fridge. You’ll use them in a beet dinner salad on Thursday.
Grocery List: Sun-dried Tomato Pesto Pasta
Sun-dried Tomato Cilantro Pesto Pasta
Produce
garlic (if needed)
1 head red or green leaf lettuce
1 bunch fresh cilantro
1 cucumber
6 oz. sliced mushrooms
3-4 medium-sized beets
1 pint cherry tomatoes
1 lime
Canned/Dried Foods
8 oz. dried whole wheat penne pasta
one 32 oz. box low-sodium vegetable broth (if needed)
good, extra-virgin olive oil (if needed)
sesame oil (if needed)
1 package (3 oz.) sun-dried tomatoes (do not purchase sun-dried tomatoes packed in oil)
6 oz. peanuts (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled/Foods/Dairy
shredded Parmesan (if needed)
Monday: Curried Kale with Pineapple
Curries are simply dishes seasoned with a combination of spices. They date back thousands of years to India and Persia. These spices can be any combination of herbs and spices: curry leaves, ground cumin, coriander, cardamom, turmeric, ginger and chilies. An Indian friend of mine once told me: “A curry is what spices you put in your cooking pot today.” You can either make homemade Masala Curry Spice or simply use some commercially prepared yellow curry powder and add a little extra turmeric.
Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
fresh pineapple pieces (if no fresh available use canned)
2 oz. sliced almonds
Canned/Dried Foods
bulgur (if needed)
brown lentils (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth
low sodium soy sauce (if needed)
honey (if needed)
bay leaf (if needed)
If making homemade Masala Curry
whole coriander seeds whole cumin seeds whole whole black pepper corns whole fennel seeds whole cloves 1 cinnamon stick red pepper flakes
ground turmeric ground ginger
yellow curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Tuesday: Farmhouse White Beans and Salad
Buttery white Great Northern or Cannellini beans anchor this meal. They’re doused with Marinara Sauce and perked up with the bacon flavor of smoky tempeh. The savory beans are combined with seared sweet onion and peppers. Each plate gets a garnish of shredded Parmesan.
This farmhouse Italian-style dinner, served with wholesome artisan bread and a green salad, offers cozy comfort-food dining.
Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
fresh pineapple pieces (if no fresh available use canned)
2 oz. sliced almonds
Canned/Dried Foods
bulgur (if needed)
brown lentils (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth
low sodium soy sauce (if needed)
honey (if needed)
bay leaf (if needed)
If making homemade Masala Curry
whole coriander seeds whole cumin seeds whole whole black pepper corns whole fennel seeds whole cloves 1 cinnamon stick red pepper flakes
ground turmeric ground ginger
yellow curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Wednesday: White Pizza and Salad
You’ll have happy diners tonight! A unique and delicious white pizza is on the menu! Make a basic white sauce. Then prepare pizza with roasted new potato slices, browned Field Roast Apple Sausage, red onion, and Gorgonzola cheese. While the pizza cooks, throw together a green salad and dressing.
For convenience, I’ve suggested using a frozen crust. However, feel free to make your own crust (See Tips and Time Savers). It takes about 10 minutes to assemble the dough but allow a couple of hours to let it rise. This recipe makes one 12” pizza.
Grocery List: White Pizza and Salad
White Pizza and Salad
Produce
garlic (if needed)
onion (if needed)
red bell pepper (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
9 oz. bag crimini mushrooms
Canned/Dried Foods
low sodium veggie broth (if needed)
dry oregano leaves (if needed)
Frozen Foods
1 package premade pizza crusts
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
shredded Parmesan (if needed)
nonfat, plain yogurt (if needed)
Field Roast apple sausage
Thursday: Roasted Beet Dinner Salad
The rich loamy tones of roasted beets and buttery avocado join forces with crisp greens, thin-sliced apple and toasted walnuts in a powerhouse dinner salad. Top it with a quick honey/mustard dressing, add an artisan roll and enjoy this dinner salad feast.
You already may have roasted beets in the fridge from Sunday. If not, plan on roasting beets today. (Wear some latex gloves as you handle the cooked beets.)
Grocery List: Roasted Beet Dinner Salad
Roasted Beet Dinner Salad
Produce
Garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
4 oz. baby spinach leaves
cucumber (if needed…you’ll need about 1/2 a cucumber tonight)
red bell pepper (if needed)
4-6 small to medium-sized beets
2 Roma tomatoes or 12 cherry tomatoes
one tart apple
3 oz. walnut halves (if needed)
Canned/Dried Foods
Extra-virgin olive oil (if needed)
one 8 oz. can sliced water chestnuts
dried tarragon (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
One cooked, boneless, skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
orange juice (if needed)
crumbled feta cheese
Additional Items
1 loaf of Artisan bread or 1 artisan roll each
Friday: Spicy Nested Chicken with Sweet Potato Fries
Thin-sliced and brightly seasoned Chik’n strips with seared peppers and onions are nested into a bed of dressed arugula tonight. Oven-roasted sweet potato fries round out this flavorful plate.
Here’s a meal that offers an abundance of fresh flavors and textures. It’ll also keep you light on your feet for a fabulous Friday night.
Grocery List: Spicy Nested Chicken with Sweet Potato Fries
Spicy Nested Chicken and Sweet Potato Fries
Produce
large garnet yam
garlic (if needed)
yellow onion (if needed)
1 lime
arugula (if you don’t care for arugula, use 3 C. washed and sliced lettuce leaves)
red bell pepper (if needed)
Canned/Dried Foods
chili powder (if needed)
powdered cumin (if needed)
garlic powder (if needed)
onion powder (if needed)
dried oregano leaves (if needed)
balsamic vinegar (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if plant-based)
frozen corn (if needed)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
3 oz. extra-sharp cheddar cheese