It’s Saturday April 20th
Menus and shopping lists for April 21 – 26 and April 28 – May 3
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders.
Special Note: Be sure to freeze the 16 oz. package of ultra-firm tofu when you unpack the groceries today. You’ll need to thaw it in the morning to make Marinated, Grilled Tofu. 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
April 21 – 26
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: Spinach Salad with Carrot/Apple Soup
Tonight we feature a sweet and savory carrot/apple soup with a swirl of sour cream or yogurt. It’s topped with toasted pine nuts.
Carrots and crisp Granny Smith apples are almost always available at your local grocery store. The same is true for fresh or packaged spinach. It’s a meal to make any time of the year.
And speaking of “Granny,” this meal may bring back memories of Grandma’s table.
Grocery List: Spinach Salad and Carrot/Apple Soup
Sunday, Spinach Salad and Carrot Apple Soup
Produce
garlic (if needed)
1 yellow onion
1 bunch green onions
1 bag baby spinach or 1 bunch fresh spinach
1 cucumber
1 red bell pepper
2 lbs. carrots
8 cremini mushrooms
2 Roma tomatoes
or
cherry tomatoes
2 Granny Smith apples
1/4 C. pine nuts
Canned/Dried Foods
one 32 oz. box low sodium vegetable broth
ground cinnamon (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
gorgonzola or feta cheese (if needed)
Smoky tempeh
Additional Items
1 medium-sized whole-grain roll per serving or a loaf of Artisan bread
Monday: Baked Potato and Broccoli
Comfort food extraordinaire is in the works tonight. These tender, flakey baked potatoes are adorned with the umami flavors of creamy caramelized onion sauce with smoky tempeh pieces. Buttered lemon broccoli and an avocado/citrus fruit salad finish the plate.
Grocery List: Baked Potato and Broccoli
Monday, Baked Potato with Carrots and Broccoli
Produce
1 yellow onion
10 ounces broccoli
2 carrots (about 10 oz. total)
2 large red potatoes (14-16 oz. total)
1 avocado
1 lemon
1 grapefruit
Canned/Dried Foods
Good olive oil (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
1 package bacon of choice (if eating meat)
Chilled Foods/Dairy
smoky tempeh or tempeh bacon (if meatless)
plain, nonfat yogurt (if needed)
butter (if needed)
Wednesday: Asparagus and Arugula Salad
It’s still asparagus season. Here’s a wonderful feature salad! The earthy freshness of shredded raw asparagus with shaved fennel and tangy arugula is what makes this salad special. The salad is dressed with a rustic honey mustard dressing and finished with shaved Parmesan and toasted almonds. Add a little cold smoked trout to each plate along with a nice warmed artisan roll or baguette. This is a most satisfying and light meal!
Grocery List: Asparagus/Arugula Salad
Asparagus Arugula Salad
Produce
four ounces arugula
one pound asparagus
one fennel bulb
two ounces sliced almonds
1 crisp apple
Canned/Dried Foods
good extra-virgin olive oil (if needed)
low-sodium vegetable broth (if needed)
red-wine vinegar (if needed)
grainy mustard (if needed)
Frozen Foods
Meat/Fish/Poultry
eight ounces smoked salmon or smoked rainbow trout
Chilled Foods/Dairy
small block of Parmesan
Wednesday: Sweet and Sour Stir-fry
Sweet and Sour was a favorite flavor of mine as a young man. This stir-fry sauce, with the sweetness of pineapple juice and the zing of vinegar, is an old standby. I add a little Asian garlic/chili sauce to give the taste buds an extra jolt. Bok Choy, peppers, sweet onion, mushrooms, water chestnuts and fresh pineapple create an absolute orgy of flavors. Wrap it all in a slightly spicy sweet and sour sauce and serve it over wholesome brown rice to get this classic Sweet n Sour Stir-fry.
Grocery List Sweet and Sour Stir-fry
Wednesday, Sweet and Sour Stir-fry
Produce
garlic (if needed)
1 yellow onion
2 bunches chopped baby bok choy
1 red bell pepper
1 green bell pepper
Canned/Dried Foods
brown rice (if needed)
one – 6 fl. oz. can pineapple juice
one 6 oz. can sliced, peeled water chestnuts
one 6 oz. can pineapple chunks
one 32 oz. box low-sodium vegetable broth
sesame oil (if needed)
canola oil (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
Asian pepper sauce (if needed)granulated sugar (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one – 7 oz. – package Asian style baked tofu
Thursday: Saged Greens with Lentils
We celebrate a true “power couple” tonight. Heart-healthy, high-protein lentils get married to the pride of K Street (vitamin K that is), Swiss Chard. They arrive for this evening’s festivities with an entourage of nutritious quinoa and widely acclaimed caramelized onions.
It promises to be a most memorable event, presented in good taste.
Grocery List: Saged Greens with Lentils
Thursday, Saged Greens with Lentils
Produce
garlic (if needed)
yellow onion\(if needed)
1 bunch chard or mustard greens
fresh sage leaves
1 fennel bulb
Canned/Dried Foods
1 C. dry brown or green lentils
quinoa(if needed)
low sodium vegetable broth (if needed)
high-heat canola oil(if needed)
good, extra-virgin olive oil(if needed)
low-sodium soy sauce or tamari(if needed)
balsamic vinegar(if needed)
bay leaf(if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional Items
1 package gauze tea bags (if needed for use as a spice packet)
Friday: Leftover Night
It’s time to empty the fridge. Well…not actually empty it, but to use up the edible leftovers. Turn the meal into a multi-course Friday adventure.
It’s free food Friday! What have you got in your fridge?
Soup?
Quinoa?
Salad fixings?
Stir Fry?
Leftover lentils?
Enjoy!
Grocery List: Leftover Night
(It’s leftover night so the only thing you may need are ingredients for a green side salad.)
Produce:
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
Next week’s recipes if you’re ordering
1 week ahead.
April 28 – May 3
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: White Chili
White bean chili is on the menu. You’ll get a kick out of this delicious and unique chili. I’m offering it as a weekend entree. The total time allots prep and then cooking beans (1 hour) and letting the soup rest for at least an hour. A specially seasoned “Red Swirl” will add a decorative appeal while providing an extra chili kick.
Grocery List: White Bean Chili
White Chili
Produce
garlic (if needed)
one yellow onion
1 head red leaf lettuce
1 cucumber
celery (if needed)
2 jalapeno peppers
1 green bell pepper
1 red bell pepper
10 oz. cherry tomatoes
Canned/Dried Foods
one 32 oz. box low sodium veggie broth
12 oz. dried white navy beans (if cooking beans)
or
three 15 oz. cans white navy beans (if not cooking beans)
ground cloves (if needed)
white pepper (if needed)
ground cumin (if needed)
chili powder (if needed)
cayenne pepper (if needed)
dried oregano leaves (if needed)
Frozen Foods
8-9 oz. plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
8 oz. turkey breast fillet (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
nonfat milk (if needed)
Monday: Baked Salmon Dinner Salad
As the days grow longer and warmer, put a little “spring” in your step with this salmon dinner salad. This one has a chorus of textures and flavors. Tonight crisp lettuce, crunchy cucumber, popping cherry tomatoes and refreshing sliced fennel harmonize with zingy mango. The salmon delivers a melody line to savor while the Asian dressing provides a memorable accompaniment.
Grocery List: Baked Salmon Salad
Baked Salmon Dinner Salad
Produce
1 sweet onion (if needed)
red or green leaf lettuce (if needed)
2 oz. fresh basil leaves
red bell pepper (if needed)
green bell pepper (if needed)
cucumber (if needed)
1 carrot
cherry tomatoes (if needed)
1 apple
Canned Dries Foods
low-sodium vegetable broth (if needed)
good olive oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Dijon mustard (if needed)
Frozen Foods
Meat/Fish/Poultry
6-8 oz. fresh salmon fillets
Chilled Foods/Dairy
Additional Items
whole grain bread (if needed)
Tuesday: Cauliflower/Potato Curry
A terrific flavor burst is in store tonight. This satisfying mix of savory, citrus and spicy cauliflower/potato curry puts flavor and freshness on one plate. There’s a little extra texture with the addition of peas at the end of the cooking process.
This homemade Masala Curry Spice Mix will really light up your taste buds.
Grocery List: Cauliflower/Potato Curry
Cauliflower/Potato Curry
Produce
garlic (if needed)
sweet onion (if needed)
fresh cilantro leaves (if needed)
celery (if needed)
1 cucumber
1 cauliflower
6 baby red potatoes
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
one 15 oz. can garbanzo beans
low-sodium soy sauce, tamari or Braggs (if needed)
yellow curry powder (if needed)
honey (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
almond milk (if needed-any non-dairy milk will do)
Wednesday: Whole Wheat Pasta and Old World Marinara Sauce
Hey folks, remember those sailors we talked about back in January who felt better when they ate pasta and red sauce after a long voyage? Well, they’re back in town, so feed your inner sailor with this delicious old world version of Pasta Marinara. (Add some white beans or plant-based sausage for a little extra protein.)
Grocery List: Whole Wheat Pasta Old World Marinara Sauce
Whole Wheat Penne Pasta with Old-world Marinara Sauce
Produce
garlic (if needed)
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
one 8 inch zucchini
4 oz. cremini mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
dry whole-wheat penne pasta
one 15 oz. can of no salt chunky tomato sauce
one 15 oz. can regular tomato sauce
one 15 oz. can Great Northern beans (if no leftover cooked beans)
extra-virgin olive oil (if needed)
Tabasco sauce (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Thursday: Chef’s Salad
You’re “Puttin’ on the Ritz” tonight. In the 1940s, Chef Louis Diat, chef of the Ritz Carlton in New York City, created this salad for customers requesting a light, off-menu dinner salad. He probably got his inspiration from the 17th century cold-cut-laden family-style salad plate called Salmagundi.
Today, Chef’s Salad is easily recognizable and something we can get our heads (and appetites) around. Hard-boiled egg, cold cuts and crisp fresh salad ingredients make up these individual dinner salads.
Grocery List: Chef's Salad
Chef’s Salad
Produce
garlic(if needed)
sweet onion (if needed)
1 bunch green onions (if needed)
1 head red or green leaf lettuce
fresh basil leaves (if needed)
1 cucumber
red bell pepper (if needed)
fresh fennel bulb
Napa Cabbage (if needed)
1 pint cherry tomatoes (if needed)
Canned/Dried Foods
good olive oil(if needed)
rice wine vinegar(if needed)
Dijon mustard(if needed)
Frozen Foods
Plant-based Chick’n Strips of choice(if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
¼ lb. deli-sliced ham (if eating meat)
Chilled Foods/Dairy
Plain, nonfat yogurt (if needed)
eggs (if needed)
Yves veggie ham (if eating plant-based)
Additional Items
1 loaf artisan bread
Friday: Fried Apple/Gorgonzola Pizza
Hey, it’s Friday night! And what is a favorite Friday night fare? Pizza!! White, Fried Apple, Gorgonzola Pizza to be precise. After tasting this pizza, your memory bank will be saving this pizza recipe for future dates. Many happy returns.
You’ll have leftover white sauce for later in the week.
Grocery List: Fried Apple/Gorgonzola Pizza
Fried Apple/Gorgonzola Pizza and Salad
Produce
garlic (if needed)
1 red onion
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
1 tart apple of choice
Canned/Dried Foods
low-sodium vegetable broth (if needed)
white wine for cooking (if needed)
Frozen Foods
2 premade Frozen pizza crusts (if not using premade raw pizza dough)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
crumbled Gorgonzola cheese
Field Roast Apple Sausage (or equivalent plant-based sausage)
1 package ww raw pizza dough (if not using frozen pizza crusts)
1 C. leftover white sauce (from fridge at home)
SUBSCRIBING
My Account
Cart
Checkout
| Website hosted and maintained by CharlesWorks