It’s Saturday, January 6
Menus and shopping lists for January 7 – 12 and 14 – 19
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
January 7 – 12
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: Winter Vegetable Calzone
Calzone is just a folded pizza with any variety of filling. This one features a garlic/sweet potato filling with mushrooms, peppers, celery and onion and a touch of basil pesto. Serve it in a pool of Marinara sauce. It’s a real flavor festival!
Make some pizza dough today 2 hours before you wish to dine. It can be a great adventure for kids too. Use 1/2 of the dough to make the crust for today’s calzone. Roll out a second crust and freeze it (or freeze the dough as a ball).
Grocery List: Winter Vegetable Calzone
Produce
garlic
yellow onion
1 head red or green leaf lettuce
4 oz. fresh basil
1 cucumber
celery
red bell pepper
1 Portobello mushroom
1 large sweet potato
1 medium red potato
1 pint cherry tomatoes
4 oz. pine nuts
Canned/Dried Foods
one 15 oz. can tomato sauce
one 15 oz. can no salt chopped tomatoes
low-sodium vegetable broth
balsamic vinegar
pitted Kalamata olives (if needed)
active dry yeast
honey
unbleached flour
red wine to cook with
Chilled Foods/Dairy
shredded Parmesan
Monday: Baked Salmon with Dill
Your order has been placed for a nice piece of salmon tonight. Pair it with some “Nutty Rice” and steamed carrots and broccoli. Fresh citrus pulls the meal together. Lemon juice is a dominant ingredient in the Ponzu sauce as-well-as providing the acidic charge in the Nutty Rice. Lemon wedges are also served with the steamed vegetables.
Grocery List: Baked Salmon with Dill
Monday, Baked Salmon with Dill
Produce
garlic (if needed)
1 bunch green onions
1 bunch curly parsley
12 oz. broccoli
1 large carrot
1 lemon
one half C. pecan halves
Canned/Dried Foods
1 C. brown rice (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
dry dill leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
two 5 oz. salmon fillets
Chilled Foods/Dairy
Tuesday: Mushroom Risotto
It’s time for a great risotto! The combined umami of browned mushrooms, fresh basil and caramelized onions come together in this traditional Italian offering. An additional accent of toasted smoky tempeh finishes the flavor profile.
Serve with a green salad and you’ve got something to celebrate. Risottos take a little more time, but they’re worth it!
Grocery List: Mushroom Risotto
Mushroom Risotto
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce (if needed)
cucumber (if needed)
one 10 oz. bag of crimini mushroom
cherry tomatoes (if needed)
1 tart apple
Canned/Dried Foods
Arborio rice (if needed)
one 32 oz. box low sodium vegetable broth
olive oil (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
Frozen foods:
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
one package smoky tempeh
Wednesday: Mustard Greens with Spicy Potatoes
Mustard greens, the often overlooked dark leafy green, is the center of attention tonight! If you don’t care for the sharp flavor of mustard greens, just use some chard. The greens are served over a bed of slightly spicy, roasted potato rounds. Poached winter pear pieces accent the greens with a touch of sweetness and a sprinkle of aged gouda cheese adds just enough savory richness to finish the dish.
Grocery List Mustard Greens with Spicy Potatoes
Mustard Greens with Spicy Potatoes
Produce
garlic (if needed)
onion (if needed)
1 bunch mustard greens or Chard
3 medium red potatoes
1 winter pear
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
honey (if needed)
Chili powder (if needed)
ground cumin (if needed)
Frozen Foods
Chickenless tenders (if meatless)
Meat/Fish/Poultry
2 boneless skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
3 oz. Gouda cheese
Thursday: Japanese Noodles and Snow Peas
Slurpy good dining awaits you tonight. Japanese Udon noodles are on the menu! Brown miso and a touch of wasabi add the Japanese touch to broth that holds snow peas, browned mushrooms and red bell peppers.
You’ll gain a nice umami flavor by adding cooked shrimp to the mix. Finish the bowls with chopped green onions, chopped peanuts and fresh lime juice.
Grocery List Japanese Noodles and Snow Peas
Japanese Soba Noodles with Snow Peas Jan
Snow Peas with Japanese Noodles
Produce:
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
7 oz. snow peas (if none available buy frozen)
8 white or crimini mushrooms
1 bunch green onions
1 lime
a thumb of fresh ginger
1 Asian or Winter Pear
Canned/Dried Foods
2 oz. peanuts
sesame oil (if needed)
low-sodium veggie broth
low-sodium soy sauce (if needed)
wasabi paste
brown miso (if needed)
1 package Udon noodles
Meat/Fish/Poultry
large, cooked, shelled shrimp (if none available, buy frozen)
Frozen Foods
large, cooked, shelled and deveined shrimp (if no fresh available)
frozen snow peas (if no fresh available)
Chilled Foods/Dairy
Friday: Cajun Red Beans and Rice
Light up the tastebuds with Cajun tonight! 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.
You can use any variety of canned beans for this recipe, but red kidney beans are the most authentic.
Grocery List Cajun Beans and Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 green bell pepper
1 red bell pepper
2 stalks celery
3 kiwis (one per diner)
Canned/Dried Food
one 15 oz. can red kidney beans
one 15 oz. can diced tomatoes
low-sodium veggie broth (if needed)
brown rice (if needed)
(If need spices)
dried thyme leaves
dried oregano
paprika
white pepper
cayenne pepper
Meat/Fish/Poultry
none tonight
Chilled Foods/Dairy
plain, nonfat yogurt
Field Roast Chorizo sausage
Next week’s recipes if you’re ordering 1 week ahead. January 14 – 19
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: Smoked Salmon Pasta
The ancient salty and savory flavor of smoked salmon gets paired with snow peas in a terrific pasta. The dish gets extra umami from browned mushrooms and the whole dish is gift wrapped in a basil pesto “cream sauce.” Make a side salad of your choice to finish the meal.
Grocery List: Smoked Salmon Pasta
Sunday, Smoked Salmon Pasta with Snow Peas
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce (if needed)
1 bunch fresh basil
1 cucumber
9 oz. fresh snow peas (use frozen if no fresh available)
8-10 Crimini mushrooms
3 Roma tomatoes
1 pint cherry tomatoes
one fourth cup pine nuts
Canned/Dried Foods
8 oz. whole wheat or brown rice penne pasta
one 32 oz. box low-sodium vegetable broth
good extra-virgin olive oil (if needed)
cornstarch (if needed)
White wine to cook with (if needed)
Frozen foods
1 package frozen snow peas (if no fresh are available)
Meat/Fish/Poultry
4-6 oz. smoked salmon (you may find it in chilled foods)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
one 16 oz. package ultra-firm tofu
4-6 oz. smoked salmon
Monday: Hot ‘n’ Sour Stir Fried Kale
This kale dish is based on a favorite Hot n’ Sour Soup from a Seattle restaurant. Tonight we skip the soup part and add more vegetables, specifically kale. This cozy comfort-food version of stir-fry combines hot, savory, sweet and sour flavors with lots of texture.
Grocery List: Hot 'n' Sour Stir Fry
Hot n Sour Stir Fry
Produce
1 bunch Lacinato kale
garlic(if needed)
1 sweet onion
1 red bell pepper
5 oz. broccoli
5 oz. white or crimini mushrooms
2 Roma tomatoes
1 piece ginger root
Canned/Dried Foods
brown rice (if needed)
one 8 oz. can sliced water chestnuts
one 8 oz. can bamboo shoots
low sodium veggie broth (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
white granulated sugar(if needed)
cayenne pepper (if needed)
cornstarch(if needed)
white wine to cook with (if needed)
Frozen Foods:
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs(if needed)
1 package Asian-style baked tofu
Tuesday: Tuscan White Bean and Cabbage Soup
This Italian-style soup uses Cannelli Beans (you also can use Great Northern beans) with onion, garlic, fennel, cabbage and sweet peppers in a tomato base with basil and oregano.
Get ready for comfort-food to warm you on cold a winter night. If you like, pick up some artisan bread or rolls to go with tonight’s meal.
The recipe makes a big pot of soup. It’s a good meal to share with family or friends.
Grocery List: Tuscan White Bean and Cabbage Soup
Tuscan White Bean and Cabbage Soup
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce(if needed)
one half of a green cabbage
fresh parsley
cucumber (if needed)
red bell pepper
1 bulb fennel
1 carrot
cherry tomatoes (if needed)
Canned/Dried Foods
one 24 oz. box low sodium vegetable broth
one 29 oz. can chunky tomato sauce
two 15 oz. cans low-sodium Great Northern or Pinto beans
Tabasco sauce(if needed)
dry basil leaves(if needed)
dry oregano leaves (if needed)
bay leaf(if needed)
red wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese
Additional Items
a loaf of Artisan bread
Wednesday: Caesar Salad with Smoked Salmon
The classic Caesar is a standard offering at the American table and tonight it’s on the menu. This version includes Romaine lettuce, cucumbers, red bell pepper, onions and tomatoes.
We’ll compliment this Caesar with leftover smoked salmon and a delicious eggless Caesar Dressing. Skip the croutons and serve it with fresh bread or toast. Buon Appetito!
Grocery List Caesar Salad with Sliced Chicken
Caesar Salad with Smoked Salmon
Produce
garlic (if needed)
cherry tomatoes (if needed)
1 red bell pepper (if needed)
Romaine or Green Leaf Lettuce
1 cucumber (if needed)
Canned/Dried Foods
balsamic vinegar (if needed)
prepared mustard (if needed)
low sodium vegetable broth (if needed)
Good olive oil (if needed)
Worchestershire Sauce (if needed)
Frozen Foods
None tonight
Meat/Fish/Poultry
None tonight
Chilled Foods/Dairy
Shredded Parmesan cheese (if needed)
Veganaise (if needed)
Leftover smoked salmon from fridge at home
Additional Items
one whole-grain roll per diner
Thursday: Curried Kale with Bulgur and Lentils
Another cold weather variations of kale awaits. These greens can be traced back 2,000 years to Austria/Hungary and they are a not-so-distant relative to broccoli and cauliflower. The villagers called it “capuzzo.” We call it kale.
Tonight, you’ll return to one of my favorite versions of kale preparation. It combines homemade Masala curry spice mix with pieces of sweet, fresh pineapple. It’s served over hearty bulgur with a scoop of savory lentils.
Grocery List Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
2 Mandarin oranges
Canned/Dried Foods
bulgur (if needed)
low sodium vegetable broth
low-sodium soy sauce (if needed)
bay leaf (if needed)
Masala curry powder (if needed)
honey (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Friday: Pasta Bolognese
Today, you’ll add another recipe to your repertoire of pasta sauces. Pasta Bolognese (or pasta Bologna-style). That, however, would not be pasta made with cheap lunch meet slices. Bologna is a region in Northern Italy where they enjoy this version of pasta with meat sauce. Featuring ground meat in the sauce is an American adaptation. You’ll create your own Italian h omemade Italian sausage right on the stovetop. You can trust this sausage, as you know everything that’s in it.
Grocery List Pasta Bolognese
Pasta Bolognese
Produce
1 head green or red leaf lettuce
1 pint cherry tomatoes
1 cucumber
1 yellow onion
garlic (if needed)
Canned/Dried Food
two 15 oz. can tom sauce
two 15 oz. can no salt tom sauce
red wine to cook with (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
ground fennel seed (if needed)
one package whole wheat dry penne pasta (or pasta of choice)
Frozen Foods
meatless ground substitute (if going meatless)
Meat/Fish/Poultry
one half lb. ground turkey breast (if using meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)