Menus and shopping lists for May 26 – 31 and June 2 – 7
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 26 – 31
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: Broccoli Enchiladas
Tonight, broccoli is the focus of this ancient Mexican delicacy. The broccoli is bathed in a light béchamel sauce flavored with lemon, oregano and a touch of nutmeg. Sweet onion, peppers, garlic and chopped chicken (or plant based choice) complete the enchilada filling.
The dish is covered with a tasty red enchilada sauce and served with homemade tomato salsa. Spicy Rice and an avocado/citrus salad finish the plate.
This is an excellent meal for dinner guests as it can be prepared ahead of time.
Grocery List: Broccoli Enchiladas
Sunday, Broccoli Enchiladas
Produce
garlic (if needed)
1 large yellow onion
1 head butter lettuce
fresh cilantro leaves
1 red bell pepper
1 green bell pepper
1-1/2 lb. broccoli
3 limes
4 avocados
4 pink grapefruit
Canned/Dried Foods
one 32 oz. box low-sodium vegetable broth (if needed)
two 15 oz. cans no-salt chopped tomatoes
one 15 oz. can tomato sauce
balsamic vinegar (if needed)
unbleached flour (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
chili powder (if needed)
cumin powder (if needed)
red and white wine to cook with (if needed)
Frozen Foods:
Plant-based Chik’n Strips of choice
Chilled Foods/Dairy
8 oz. sharp cheddar cheese
1 package large whole-wheat tortillas
Monday: Spinach Salad
The early harvest of spinach is available. Tonight’s dinner salad pairs new spinach with a variety of textures including fresh fennel, shredded carrots and chopped smoky tempeh. It’s topped with toasted sliced almonds, savory hard boiled eggs and buttery avocado slices. The salad is served with an easy honey mustard dressing and an artisan roll of your choice.
Grocery List: Spinach Salad
Spinach Salad
Produce
garlic (if needed)
yellow onion (if needed)
2 bunches fresh spinach or 10 oz. bagged spinach
1 cucumber
1 bunch green onions
1 red bell pepper
1 bulb fennel
1 large carrot
1 avocado
2 Roma tomatoes
3 oz. sliced almonds
Canned/Dried Foods
low sodium veggie broth (if needed)
good olive oil (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Eggs (if needed)
smoky tempeh
Additional Items
1 medium-sized, artisan, whole-grain roll per serving
Tuesday: Mexican Greens with Pineapple Salsa
Delicious greens are the deal tonight. I call this dish Mexican Greens because of the salsa. However, the pineapple in the salsa makes the dish more South American since the pineapple has early roots in the Paraguay/Brazil region. Speaking of roots, the bed of potatoes under the greens continues the South American theme. The potato originated in Peru.
Regardless of where it comes from, this “fruitilicous” plate of greens has world class flavor.
Mexican Greens with Pineapple Salsa
Mexican Greens with Pineapple Salsa
Produce
garlic (if needed)
1 sweet onion
1 bunch chard
1 bunch cilantro
1 jalapeno pepper
1 Anaheim pepper
4 small red potatoes
2 limes
8 oz. fresh pineapple spears (buy canned if none available)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one 15 oz. can black beans
good extra-virgin olive oil (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
brown sugar (if needed)
chili powder (if needed)
dry oregano leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
3 oz. extra-sharp cheddar cheese
Wednesday: Aglio e Olio Pasta with Kale and Shrimp
Tonight we’ll incorporate dark, leafy greens into a bowl of aglio e olio pasta. (That’s pronounced “ah-lyo ay oh-lee-oh. The “g” is silent.) The aglio e olio sauce is tweaked with a little infusion of truffle oil. Browned mushrooms, smoky tempeh and freshly sauteed shrimp add umami to this flavor festival worthy of any upscale bistro.
Grocery List: Aglio e Oglio Pasta with Kale and Shrimp
Aglio e Oglio Pasta with Kale and Shrimp
Produce
garlic (if needed)yellow onion(if needed)
red or green leaf lettuce(if needed)
1 bunch Russian kale
1 bunch fresh parsley
fresh sage leaves (if none available use dried)
1 bunch green onions
cucumber(if needed)
9 oz. sliced Cremini mushrooms
1 pint cherry tomatoes(if needed)
Canned/Dried Foods
whole wheat or brown rice dry penne pasta
white truffle oil (if needed)
low sodium vegetable broth(if needed)
low-sodium soy sauce (if needed)
balsamic vinegar(if needed)
Chinese garlic/pepper sauce (if needed)
prepared mustard (if needed)
honey (if needed)
dried sage leaves (if no fresh available)
white wine to cook with(if needed)
Frozen Foods
one package large, shelled, cooked shrimp (if not using fresh shrimp)
Meat/Fish/Poultry
12 oz. large, cooked, shelled shrimp (if not available use frozen)
Chilled Foods/Dairy
shredded Parmesan (if needed)
1 package smoky tempeh
Thursday: Bok Choy/Cashew Stir-fry
Ever-versatile bok choy (also known as White Chinese Cabbage) anchors this delicious stir-fry tonight. Toasted cashews, onions, mushrooms, red bell peppers and sliced water chestnuts provide the links that qualify this meal as a stir-fry. The ingredients are bathed in a delicious basil accented sauce and served over brown rice.
Grocery List: Bok Choy Cashew Stir-fry
Baby Bok Choy and Cashew Stir Fry
Produce
garlic (if needed)
sweet onion (if needed)
1 small packet fresh basil
2-3 bunches baby bok choy (16 oz.)
red bell pepper (if needed)
6 oz. white mushrooms
ginger root (if needed)
1 orange
3 oz. cashews
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
One 7 oz. package Asian-style baked tofu (if no marinated tofu at home)
Friday: Free Food Friday! It’s Leftover Night!
Time to clean up the leftovers in the fridge. Knock them up a notch with a nice little green salad. Enjoy your multi-course, free food night.
Enchiladas
Green salad
Pasta
Greens
If you are really short of ideas, cook a couple handfuls of spiral pasta. Brown 1 C. of frozen corn under the broiler on an oiled cookie sheet. Mix the corn with 1 C. fresh salsa to cover the pasta. Top each serving with a little shredded Parmesan. Now that’s making quick work of leftovers!
Grocery List: Leftover night
Friday, Leftover Night
Produce
red or green leaf lettuce (if needed)
1 cucumber (if needed)
1 Roma tomato (if needed)
Next week’s recipes if you’re ordering 1 week ahead June 2 – 7
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: Lentil Loaf with Roasted New Potatoes and Caramelized Onion Sauce.
Today we’re putting together a plant-based “meat loaf.” This loaf has a lip-smacking array of flavors while delivering a powerful nutritional load. It takes a little time to assemble, but leaves a lasting impression.
While this meal might be reminiscent of some great Sunday dinners from the past, it’s not your Grandma’s meatloaf. It might be even better. It’s topped with a tangy homemade barbecue sauce and accompanied by roasted potatoes and caramelized onions.
Grocery List: Lentil Loaf Roasted Potatoes Caramelized Onion
Sunday, Lentil Loaf with Roasted Potatoes
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 bunch Dino Kale
fresh dill weed
1 cucumber
6 oz. cremini mushrooms
2 red potatoes
1 pint cherry tomatoes
Canned/Dried Foods
8 oz. brown lentils
brown rice (if needed)
one 15 oz. can tomato sauce
one 32 oz. box low sodium veggie broth
rice wine vinegar (if needed)
molasses (if needed)
Worchestershire sauce (if needed)
Panko or bread crumbs
chili powder
bay leaf (if needed)
ground cumin (if needed)
dry basil leaves (if needed)
dried oregano leaves (if needed)
cayenne pepper (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
eggs (if needed)
plain, nonfat yogurt
Monday: Pasta Puttanesca
Pasta Puttanesca! It’s one of the iconic pastas. Puttana is one of those words in Italian that can be substituted in many grammatical situations. In the case of Puttanesca, it’s like saying: “I threw a bunch of stuff together to make this spicy pasta.” We all like our spicy pasta! This one’s a favorite at my table.
Grocery List Pasta Puttanesca
Download Listgarlic (if needed)
Pasta Puttanesca
Produce
garlic
(if needed)
1 yellow onion
(if needed)
1 head red or green leaf lettuce
1 bunch fresh basil leaves
1 cucumber
1 green bell pepper
1 red bell pepper
6 cremini mushrooms
2 Roma tomatoes
Canned/Dried Foods
penne pasta of choice(if needed)
low sodium veggie broth (if needed)
good extra-virgin olive oil(if needed)
one 15 oz. can tomato sauce
one 15 oz. can no salt chopped tomatoes
balsamic vinegar(if needed)
pitted Kalamatta olives (if needed)
capers (if needed)
Dijon Mustard(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
Plant-based Beyond Meat Italian Sausage or equivalent product
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Tuesday: Baked Salmon with Dill
Want to know the best way to add vitamin B12 to your diet? Instead of supplements, try the old fashioned approach by eating foods rich in this essential vitamin.
Wild salmon will do the trick tonight, and it’s on the menu! Finish your plate with steamed fresh broccoli and carrots splashed with a little lemon juice. Some delicious nutty rice will round out the textures and flavors.
Grocery List: Baked Salmon with Dill
Baked Salmon with Dill
Produce
1 bunch green onions
1 bunch curly parsley
fresh dill leaves
12 oz. broccoli
5-6 baby carrots or 1 large carrot
1 lemon
8 pecan halves
Canned/Dried Foods
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
dry dill leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
16 oz. fresh salmon fillet (buy 3 equal filets)
Chilled Foods/Dairy
1-1/2 C. cooked brown rice (in fridge at home leftover from Sunday)
Wednesday: Don’s Fajitas
Everybody gets to play a part in dinner preparations tonight! As I’ve said on previous occasions, fajitas just taste better when everyone gets to build their own. This is an easy and delightful way for family and friends to enjoy an evening meal!
This fajita celebration will be even more special when you make your own condiments.
Grocery List: Don's Fajitas
Don’s Fajitas
Produce
1 head garlic(if needed)
1 yellow onion
leaf lettuce(if needed)
1 bunch fresh cilantro
1 green pepper
1 red pepper
1 Anaheim pepper
1 jalapeno pepper
2 ripe avocados
2 limes
3 Roma tomatoes
Canned/Dried Food
one 15 oz. can no-salt chopped tomatoes
low-sodium vegetable broth (if needed)
ground cumin (if needed)
Frozen Food
Plant-based Chik’n Strips of choice(if eating meatless)
Meat Fish and Poultry
1 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Extra-sharp cheddar cheese
plain, nonfat yogurt (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
8” corn tortillas
Thursday: Italian Greens with Orzo
Dark leafy greens, like chard, grow everywhere in the world so it’s no surprise chard has been part of the Italian diet for centuries. Italians lovingly call them “biete da costa” (greens from the coast).
Tonight, we’ll serve chard over orzo with Marinara Sauce and speak of them “dolcemente a con amore.”
Grocery List: Italian Greens
Italian Greens
Produce
2 cloves garlic (if needed)
1 medium yellow onion
1 bunch chard
1 red bell pepper
1 green bell pepper
Canned/Dried Foods
1 package orzo pasta (if needed)
one 15 oz. can white kidney beans or Great Northern beans
one 32 oz. box low sodium veggie broth
good extra-virgin olive oil (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one and one half C. leftover red sauce (leftover in fridge at home)
shredded Parmesan cheese (if needed)
Friday: Teriyaki Salmon Bowl
Quick and delicious describe the Teriyaki Salmon Rice Bowl on the menu tonight. If you don’t have leftover rice, cook some bulgur (recipe below).
Most of this meal comes from planned leftovers. If you don’t have leftover cooked salmon, pick up about 6 oz. of cooked salmon at your local deli.
If necessary, make your own savory and sweet teriyaki sauce from the recipe provided. Teriyaki sauce keeps for quite awhile in the fridge. You can also freeze it.
Grocery List: Teriyaki Salmon Rice Bowl
Teriyaki Salmon Rice Bowl
Produce
garlic (if needed)
1 yellow onion (if needed)
savoy or Napa cabbage
1 head red or green leaf lettuce
green onions
Fresh fennel
red bell pepper
1 cucumber
1 pint cherry tomatoes
1 lime
1 piece fresh ginger root
Canned/Dried Foods
bulgur (if needed)
low-sodium vegetable broth (if needed)
good extra-virgin olive oil (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
brown sugar (if needed)
rice wine vinegar (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
leftover salmon and rice in fridge at home
Chilled Foods/Dairy
orange juice (if needed)