It’s Saturday, April 6 and time to make some plans.
Menus and shopping lists for April 7 – 12 and 14 – 19.
Another great week of dining lies ahead. Enjoy!
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 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: Hint of Spring Feast
A flavor-packed marinated and grilled tofu is paired with roasted turnips and baby red garlic potatoes today. It’s served with a light and tangy pan sauce. A savory creamed spinach brightens up the plate and a dollop of whole cranberries compliments the earthy flavors. There’s a hint of the wild in this old-fashioned, flavor-packed meal.
Thaw a brick of frozen tofu this morning. You’ll be making Marinated/Grilled Tofu during the day.
Grocery List: Hint of Spring Feast
Sunday, Hint of Spring Feast
Produce
garlic (if needed)
1 medium onion
One large bag – 8 oz. – fresh spinach or 2 bunches fresh spinach
20 baby red potatoes
4 turnips
fresh thyme leaves (if none available, use dried)
Canned/Dried Foods
one 15 oz. can whole cranberries
white truffle oil (if needed)
low sodium soy sauce (if needed)
Rosemary leaves (if needed)
dried oregano leaves (if needed)
1 bay leaf (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one 16 oz. package extra-firm tofu (if eating meatless)
nonfat milk
plain, nonfat yogurt (if needed)
butter
2 oz. Chevre Cheese
Monday: Kale with Winter Pear and Roasted Potatoes
It’s tax season! The season may give you heartburn, but this meal won’t. Tender Lacinato kale over caramelized potato slices is the heart of the meal. The dish is accented with browned and thin-sliced Field Roast Apple Sausage and dusted with crumbled Gorgonzola cheese. An arrangement of poached winter pears over of the greens will finish the plate.
Grocery List: Kale with Winter Pear and Roasted Potatoes
Kale with Winter Pear and Roasted Potatoes
Produce
garlic (if needed)
sweet onion (if needed)
one bunch fresh Dino kale
1 large russet potato
1 winter pear
Canned/Dried Foods
olive oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
one Italian Sausage (if eating meat)
Chilled Foods/Dairy
Gorgonzola crumbles
Field Roast Italian Sausage or Beyond Meat Italian Sausage (if meatless)
(optional) 1 C. cooked white beans from Sunday)
Tuesday: Baked Salmon with Browned Mushroom Orzo
Baked salmon appears in the starring role in tonight’s dinner production, while a tasty mushroom orzo takes on a supporting role. They’re accompanied by a sassy chorus of seared cabbage and onions. Standing ovations are not uncommon!
Grocery List: Baked Salmon with Browned Mushroom Orzo
Baked Salmon with Browned Mushroom Orzo
Produce
garlic (if needed)
1 large yellow onion
1 head Napa or Savoy cabbage
1 bunch fresh cilantro
1 red bell pepper
6 oz. crimini mushrooms
Canned/Dried Foods
orzo pasta
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
bay leaf (if needed)
white wine for cooking (if needed)
Frozen Foods
Meat/Fish/Poultry
1 lb. wild salmon fillets (purchase in 3 filets – you can use frozen filets)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Wednesday: Crunchy Bok Choy Stir-fry
One of my favorite vegetables joins the multilayered crunch brigade that parades across your pallet tonight. Crisp bok choy and sliced water chestnuts are supported by toasted slivered almonds in a crunchy explosion of flavor-loaded stir-fry.
The wonder-food bok choy is a small but significant member of the regiment of miracle foods standing by to ensure your good health.
Grocery List: Crunchy Bok Choy Stir-fry
Crunchy Bok Choy Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
2 bunches baby bok choy
1 red bell pepper
6 oz. crimini mushrooms
2 kiwis
3 oz. slivered almonds
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed) one
sesame oil (if needed)
8 oz. can sliced water chestnuts
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
dry cilantro leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chick/n Strips of choice(if meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if no cooked breasts at home in freezer)
Chilled Foods/Dairy
Thursday: Savory Salmon Tacos
You’ll be catching some fish tacos tonight that’re jumping with flavor. You’ve saved some baked salmon for the occasion. The tacos will be dressed with a quick tartar sauce, filled with thin-sliced Savoy Cabbage, seared peppers, and then topped off with refreshing homemade Salsa.
Finish the plate with a little avocado and Mandarin orange salad.
Grocery List: Savory Salmon Tacos
Grocery List: Salmon Tacos, April
Produce
garlic (if needed)
1 yellow onion (if needed)
Napa or Savoy cabbage (if needed)
cilantro leaves (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 jalapeno pepper
1 Anaheim pepper
1 lemon
1 lime
2 avocados
1 Grapefruit
Canned/Dried Foods
low sodium vegetable broth (if needed)
one 15 oz. can no-salt, diced tomatoes (if making quick, low-sodium salsa)
vegan mayonnaise (if needed)
chili powder (if needed)
Meat/Fish/Poultry
1 leftover piece of cooked salmon (from fridge at home)
Chilled Food/Dairy
quark or thick, plain, nonfat yogurt (if needed)
2 oz. sharp cheddar cheese
soft flour or corn Tortillas
commercial, fresh tomato salsa (if needed)
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Grocery List: Fish Tacos, April
Produce
garlic (if needed)
1 yellow onion (if needed)
Napa or Savoy cabbage (if needed)
cilantro leaves (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 jalapeno pepper
1 Anaheim pepper
1 lemon
1 lime
2 avocados
1 Grapefruit
Canned/Dried Foods
low sodium vegetable broth (if needed)
one 15 oz. can no-salt, diced tomatoes (if making quick, low-sodium salsa)
vegan mayonnaise (if needed)
chili powder (if needed)
Meat/Fish/Poultry
1 leftover piece of cooked fish (from fridge at home)
Chilled Food/Dairy
quark or thick, plain, nonfat yogurt (if needed)
2 oz. sharp cheddar cheese
soft flour or corn Tortillas
commercial, fresh tomato salsa (if needed)
Friday: Asian Rice Bowl
With leftover Bok Choy Stir-fry and rice from Wednesday, and some fresh green salad fixings in the crisper, you’ve got what’s needed for a rice bowl. You can also add some marinated tofu or chicken.
Start by preparing lettuce and fresh vegetables. Add a simple dressing and divide between two large flat bowls. Warm the rice and stir-fry and arrange it over the fresh vegetables for a lovely combination of textures and flavors.
Grocery List: Asian Rice Bowl
Asian Rice Bowl
Produce
red or green leaf lettuce (if needed)
Napa cabbage (if needed)
cucumber (if needed)
2 Roma tomatoes or 8 cherry tomatoes (if needed)
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
Tamari sauce (if needed)
rice-wine vinegar (if needed)
Frozen Foods
Gardein Chickenless tenders (if meatless)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover rice (from fridge at home)
leftover stir fry (from fridge at home)
1 cooked, boneless, skinless chicken breast (if eating meat – from fridge at home)
Next week’s recipes if you’re ordering
1 week ahead.
April 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: Marinated Shrimp Enchiladas
Enchiladas, dating back to the Aztecs, have found a permanent place among the favorite recipes in North America. Tonight, savory marinated shrimp are rolled up with a mixture of browned mushrooms, sweet peppers, onion and mango in this sweet and feisty offering.
Grocery List: Marinated Shrimp Enchiladas
Marinated Shrimp Enchiladas
Produce
garlic (if needed)
1 yellow onion
1 bunch green onions
1 green bell pepper
1 red bell pepper
9 oz. cremini mushrooms
3 avocados
1 lime
1 fresh mango
Canned/Dried Foods
brown rice
two 15 oz. cans tomato sauce
two 15 oz. cans no salt tomato sauce
low-sodium soy sauce or tamari
Asian garlic pepper sauce
coconut extract (if needed)
dry oregano leaves (if needed)
dry basil leaves (if needed)
chili powder (if needed)
cumin (if needed)
red and white wine to cook with (if needed)
Frozen Foods
frozen corn (if needed)
1 bag large, deveined, cooked shrimp (if needed)
Meat/Fish Poultry
Chilled Foods/Dairy
4 oz. sharp cheddar cheese
1 pack 9 inch corn tortillas
Monday: Mediterranean Greens
Pay a visit to your favorite “bistro” tonight and enjoy a succulent plate of Mediterranean Greens. The bistro is located in your kitchen, and on this night you’ll become your best version of a Greek chef.
The sautéed greens rest over a creamy Mediterranean white sauce and are served with wholesome quinoa and a generous dollop of traditional hummus. It’s all garnished with a dusting of crumbled feta cheese. You’ll want to savor every flavor-loaded mouthful of this offering. Kompliménta ston sef! (Compliments to the chef!)
Grocery List: Mediterranean Greens
Mediterranean Greens
Produce
garlic (if needed)
1 yellow onion
1 bunch Chard
fresh parsley (if needed)
1 lemon
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can garbanzo beans
low sodium vegetable broth (if needed)
Asian pepper sauce (if needed)
rice wine vinegar (if needed)
low sodium soy sauce (if needed)
pitted calamata olives (if needed)
white wine to cook
tahini (if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
feta cheese crumbles (if needed)
Tuesday: Cream of Asparagus Soup
While asparagus is still in season, try this version of asparagus soup. Here’s a creamy soup that’s easy to make. It’s finished with just a touch of nutmeg.
A nice green salad and a warm artisan roll finish the meal.
Grocery List: Cream of Asparagus Soup
Tuesday, Cream of Asparagus Soup
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
1 cucumber (if needed)
celery (if needed)
1 bunch or about 1 lb. fresh asparagus
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
one 32 oz. box low sodium vegetable broth
good extra-virgin olive oil (if needed)
rice wine vinegar(if needed)
Dijon mustard(if needed)
honey (if needed)
dried oregano(if needed)
ground nutmeg (if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods Dairy
nonfat milk (if needed)
plain, nonfat yogurt(if needed)
1 package smoky tempeh
Additional Items
Artisan bread or rolls
Wednesday: Chicken Cheese Omelet
Omelets! They’re wonderfully quick to the table and so nutritious. This folded egg delicacy is often considered to be of French origin. However, many cultures (Persians, Japanese and Romans) have used eggs in a similar way over the centuries. Regardless of who claims credit for creating the omelet, I claim it to be delicious!
Grocery List: Chicken and Cheese Omelet
Wednesday, Chicken Mushroom Omelet
Produce
garlic (if needed)
1 yellow onion
1 head leaf lettuce
1 cucumber
9 ounces crimini mushrooms
1 pint cherry tomatoes
1 orange
Canned/Dried Foods
low-sodium veggie broth (if needed)
cornstarch (if needed)
dry thyme leaves (if needed)
dry rosemary leaves (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
eggs (if needed)
nonfat milk (if needed)
feta cheese crumbles (if needed)
Thursday: Halibut with Hoisin Sauce and Tropical Arugula Salad
Make some Hoisin Sauce tonight, unless you have some already made. To the delight of your diners, you’ll drizzle a piece of baked halibut with this lovely sauce. The halibut is then served over quinoa and the plate is completed with a generous portion of a tropical arugula salad with slivered mango and fennel.
Grocery List: Halibut Hoisin Sauce Tropical Arugula Salad
Halibut with Hoisin Sauce Tropical Arugula Salad
Produce
garlic (if needed)
one 6 oz. bag arugula
1 fennel bulb (if needed)
1 mango (if needed)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
smooth peanut butter (if needed)
honey (if needed)
brown sugar (if needed)
molasses (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
white wine to cook with (if needed)
Frozen Foods:
Meat/Fish/Poultry
8 oz. frozen halibut fillets
Chilled Foods/Dairy
leftover cooked quinoa
Friday: Fancy Pants Burgers
Let’s get the jump on grilling season tonight. Beyond Meat patties are served open-face-style smothered with rich tasting browned mushroom sauce. I call them “Fancy Pants” Burgers because they aren’t your normal backyard burger! Each burger is finished with Gorgonzola (or blue cheese) crumbles and chopped tomato. A nice green salad and fresh fruit finish the meal.
Set a couple of frozen Beyond Meat Patties in the fridge to thaw this AM.
Grocery List: Fancy Pants Burgers
Thursday, Fancy Pants Burgers
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
1 cucumber (if needed)
6 oz. Crimini mushrooms
cherry tomatoes (if needed)
one slicing tomato
1 Bartlett or ripe winter pear
Canned/Dried Foods
low sodium vegetable broth (if needed)
vegan mayo or lofat mayo
cornstarch (if needed)
dried rosemary leaves (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Beyond Meat Patties (if going meatless)
Meat/Fish/Poultry
8 oz. lean ground beef or ground turkey breast with no skin (if eating meat)
Chilled Foods/Dairy
Gorgonzola or blue cheese crumbles
Additional Items
whole-grain burger buns
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