It’s Saturday May 4th.
Menus and shopping lists for May 5 – 10 and 12 – 17
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
May 5 – 10
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: Potato Gnocchi with Spinach Nest
Some Italians would consider gnocchi (pronounced no-kee) to be comfort food. I do too! Tonight these delicate dumplings are served with a sage/gorgonzola cream sauce.
The process of making gnocchi is easy, but they’ll take a little time to prepare. You’ll start by baking and mashing some potatoes followed by rolling and shaping the gnocchi. This activity offers an excellent opportunity to draft the services of a child or partner.
Grocery List: Potato Gnocchi with Spinach Nest
Sunday, Potato Gnocchi and Spinach Nest
Produce
garlic (if needed)
1 yellow onion
1 head of leaf lettuce
1 bag baby spinach leaves
1 cucumber
2 -1/2 lbs. Russet potatoes
cherry tomatoes (if needed)
2 Roma tomatoes
Canned/Dried Foods
one box low-sodium veggie broth
good olive oil (if needed)
balsamic vinegar (if needed)
dry oregano leaves (if needed)
unbleached flour (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Gorgonzola cheese (if needed)
shredded Parmesan cheese (if needed)
eggs (if needed)
Monday: Bok Choy Stir-fry with Peanut Sauce
Seriously! Bok choy is really good for you! And it’s seriously delicious in this rich tasting stir-fry. It’s nearly a religious experience when supported by a choir of Napa Cabbage, onions, mushrooms, bell peppers and fresh basil. Tonight’s meal service finishes with a heavenly homemade peanut sauce. Diners will sing your praises.
Grocery List: Bok Choy with Peanut Sauce
Baby Bok Choy Stir Fry with Peanut Sauce
Produce
garlic (if needed)
1 medium yellow onion
1 bunch fresh basil leaves
1 Napa Cabbage
2 bunches baby bok choy
1 red bell pepper
9 oz. bag sliced crimini or white mushrooms
1 lime
Canned/Dried Foods
basmati or brown rice(if needed)
wild rice (if needed)
one 32 oz. box low-sodium vegetable broth
sesame oil(if needed)
low-sodium soy sauce(if needed)
rice wine vinegar(if needed)
Asian garlic chili sauce(if needed)
crunchy peanut butter(if needed)
coconut extract(if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
nonfat milk(if needed)
16 oz. extra firm tofu
Tuesday: Baked Hazelnut Encrusted Cod
Let’s do something interesting with fish tonight! You can find cod, sablefish, black cod or Pacific cod at the fish counter, or freezer section. They are all reasonably sustainable catches so dare I say: “In Cod We Trust?”
Tonight, you’ll cook the fish with a toasted hazelnut crust. The fish is accompanied by a healthy portion of nutty rice. Bright green steamed broccoli with butter and lemon finishes the plate.
Grocery List: Hazelnut Encrusted Cod Nutty Rice and Broccoli
Baked Hazelnut Encrusted Cod
Produce
1 bunch green onions
1 bunch fresh parsley
12 ounces of broccoli
1 lemon
one half C. pecan halves
4-5 hazelnuts
Canned/Dried Foods
Panko or dried bread crumbs
(if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce(if needed)
rice wine vinegar(if needed)
balsamic vinegar(if needed)
unbleached flour(if needed)
Frozen Foods
Meat/Fish/Poultry
one lb. cod fillets
Chilled Foods/Dairy
one and one half C. cooked brown rice (in fridge at home leftover from yesterday)
Wednesday: Kale with Fried Green Apples
Tonight you’ll enjoy Lacinato or Dino kale with fried green apples that have just a whisper of cinnamon.
The greens are cooked with fresh basil and combined with dried tart cherries. They’re served with sliced chicken or chickenless tenders and toasted almonds. It’s all presented over a bed of high-protein quinoa.
Grocery List: Kale with Fried Apples and Dried Tart Cherries
Kale and Fried Apples with Dried Cherries
Produce
garlic (if needed)
1 yellow onion
1 yellow bell pepper
1 bunch fresh Lacinato kale
1 bunch fresh basil (if needed)
1 large apple
6 oz. dried cherries
sliced almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
low-sodium vegetable broth (if needed)
sesame oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
one cooked chicken breast (if eating meat)
Chilled Foods/Dairy
crumbled gorgonzola or blue cheese (if needed)
Thursday: Spiral Pasta with Italian Sausage and Spinach
We call it “Comfort Food” because it makes us feel better. This version of pasta might just bring back memories of favorite foods from your childhood.
Grocery List: Spiral Pasta with Italian Sausage and Spinach
Spiral Pasta with Italian Sausage and Spinach
Produce
garlic (if needed)
yellow onion(if needed)
red or green leaf lettuce (if needed)
1 bag baby spinach
cucumber (if needed)
one 9 oz. package cremini mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
spiral pasta of choice
one 15 oz. can of no salt tomato sauce
one 15 oz. can regular tomato sauce
pitted Kalamata olives (if needed)
dry basil leaves(if needed)
dry oregano leaves(if needed)
Tabasco sauce(if needed)
red wine to cook with(if needed)
Meat/Fish/Poultry
1 turkey Italian sausage(if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Plant-based Field Roast Apple Sausage or equivalent(if meatless)
Friday: Dinner Salad with Baked Cod Quinoa and Asian Dressing
It’s Friday and you won’t have a lot of cooking to do tonight.
You’ve saved a piece of baked Hazelnut Cod from Tuesday. You’ll just need to warm it and break it over fresh crisp dinner salad fixings. Here’s an express meal that’s satisfying, refreshing and nourishing. Enjoy!
Grocery List: Dinner Salad with Baked Cod
Dinner Salad with Baked Cod, Quinoa and Asian Dressing
Produce
garlic(if needed)
sweet onion
red or green leaf lettuce(if needed)
fresh basil or cilantro leaves
green bell pepper (if needed)
1 cucumber
1 carrot
16 cherry tomatoes (if needed)
one orange
1 piece fresh ginger
Canned/Dried Foods
low sodium vegetable broth (if needed)
sesame oil(if needed)
low sodium soy sauce or tamari(if needed)
rice wine vinegar(if needed)
Prepared mustard (if needed)
Asian pepper sauce(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover cooked quinoa(in fridge at home)
Leftover cod fillet(in fridge at home)
Next week’s recipes if you’re ordering
1 week ahead.
May 12 – 17
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: Middle Eastern Chick’n Kabobs with Saffron Rice
This is a pretty basic Middle Eastern dinner. These Kabobs really work with plant-based Chick’n pieces. The Saffron Rice is an ancient Middle-Eastern stand-by and you’ll enjoy the coolness of the cucumber/tomato salad to top it all off. Add a piece of warm pita bread to the mix and you’ve got a lovely meal.
Grocery List: Middle Eastern Chick'n Kabobs with Saffron Rice
Sunday, Middle Eastern Kabobs and Saffron Rice
Produce
garlic (if needed)
yellow onion (if needed)
red onion (if needed)
1 bunch green onions (if needed)
one bunch fresh parsley
1 red bell pepper
1 cucumber
one medium slicing tomato
1 lemon
8 oz. fresh pineapple cubes
Canned/Dried Foods
Brown basmati rice (if needed)
One package vegetable bouillon cubes or Not-chicken bouillon cubes
good olive oil (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
ground cumin (if needed)
ground cinnamon (if needed)
paprika (if needed)
½ oz. saffron threads (if needed)
pepper flakes (if needed)
ground cumin (if needed)
powdered turmeric (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat Fish/Poultry
One large boneless skinless chicken breast (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Additional Items:
whole-wheat pita bread
bamboo kabob skewers (if needed)
Monday: Greens with Roasted Potato Crisps
Tonight, sauteéd greens with a Mediterranean accent are featured on your dinner plate. Chard is the green varietal used in this recipe, but beet greens mixed with a little kale works well too.
Crispy potato rounds provide a hearty structure to this flavor profile. The greens are presented with sliced Chik’n and served with cool and tangy tzatziki sauce. A dusting of feta cheese finishes the plate. Zito!
Grocery List: Greens with Roasted Potato Crisps
Greens with Roasted Potato Crisps and Tzatziki
Produce
garlic (if needed)
1 sweet onion
1 bunch chard
fresh dill
2 cucumbers
1 fennel bulb
3 medium sized red potatoes (1/2 lb.)
1 lemon
Canned/Dried Foods
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
Frozen Foods
chickenless tenders. (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless breast (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
feta cheese crumbles (if needed)
Tuesday: Lemon Broccoli and Chik’n Stir-fry
Lemon Broccoli and Chik’n Stir-fry lights things up tonight.
The vivid green of steamed broccoli is the feature of this dish. Sliced Chik’n (or optional chicken), onion, red bell pepper and browned mushrooms fill out the color pallet. Everything gets neatly folded into a light lemon sauce and served over hearty brown rice. This is Asian-Americantastic dining!
Grocery List: Lemon Broccoli and Chik'n Stir-fry
Lemon Broccoli and Chik’nStir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Crimini mushrooms
2 lemons
Canned/Dried Foods
brown rice(if needed)
low sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
rice wine vinegar (if needed)
Prepared mustard(if needed)
Honey(if needed)
cornstarch(if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
3 boneless, skinless chicken breasts(if eating meat)
Chilled Foods/Dairy
None today
Wednesday: Cajun Beans and Rice
Cajun flavors will rock your taste buds tonight. Cajun cuisine is really peasant food developed by the 17th century French/Canadian immigrants of Louisiana. What makes a dish “Cajun?” The vegetable trifecta of celery, peppers and onion is part of the formula. However, “cajun” seasoning is the key. It’s generally a combination of paprika, thyme, cayenne pepper and oregano.
Grocery List: Cajun Beans 'n' Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 bunch cilantro leaves
1 Anaheim pepper
1 jalapeno pepper
1 green bell pepper
celery (if needed)
2 limes
1 orange
Canned/Dried Foods
brown rice (if needed)
one 15 ounce can red kidney beans
one 15 ounce can no-salt chunky tomato sauce
low sodium vegetable broth (if needed)
Tabasco sauce (if needed)
ground paprika (if needed)
dried thyme (if needed)
white pepper (if needed)
black pepper (if needed)
cayenne pepper (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover red sauce (in fridge at home)
1 package six inch corn tortillas
Thursday: Roasted Beet and Arugula Salad
Tonight you’ll turn to the fridge and harvest beets that were roasted earlier in the week. Get ready to savor the sweet and earthy tones of roasted beets, the slightly bitter flavor of the arugula, and a variety of other fresh crisp veggies. Some of my favorite flavors reside in this salad. You’ll drizzle the whole salad with a slightly sweet orange juice dressing.
Fan sliced hard boiled eggs over the top and garnish with toasted pecan pieces and fresh mango. Now that’s a flavor festival! A sprinkle of crumbled feta cheese completes the plate.
Grocery List: Roasted Beet and Arugula Salad
Roasted Beet and Arugula Salad
Produce
garlic (if needed)
1 sweet onion
1 bag fresh arugula leaves
red or green leaf lettuce (if needed)
1 cucumber (if needed)
1 carrot
4 small beets
cherry tomatoes(if needed)
1 fresh mango
6 pecan halves
Canned/Dried Foods
low-sodium vegetable broth (if needed)
good olive oil(if needed)
balsamic vinegar(if needed)
Dijon mustard(if needed)
honey(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
orange juice (if needed)
Additional Items
2 Artisan rolls
Friday: Leftover Night! Free Food Friday!
Finish the end of the month by enjoying a leftover night with a stop in front of your fridge tonight. Enjoy your multi-course stroll down memory lane.
Possibilities?
Cajun Beans ‘n’ Rice
Lemon Broccoli Stir Fry
Saffron Rice
Grocery List: Leftover Night
No groceries required tonight. Enjoy a leftover smorgasbord.
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Salmon Rice Bowl, Friday, October 04, 2024
Dinner will be quick and easy tonight. Throughout the week you’ve saved leftover salmon, cooked brown rice and steamed broccoli. Just what’s needed for the beginnings of a Salmon Rice Bowl. Tonight the rice bowl will be served with homemade tartar sauce and Low-sodium Tomato Salsa.
What a deal! It’s almost a “free food Friday.”
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