It’s Saturday, August 10th
Menus and shopping lists for August 11 – 16 and August 18 – 23
Another great week of dining awaits. It’s time to make some plans and go grocery shopping.
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 Weeks Recipes
August 11 – 16
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: Burgers and Potato Salad
It’s Sunday in the heart of the summer. That means it’s time to fire up the outdoor barbecue and toss some burgers. Tonight we’ll use Beyond Meat patties and seasonal condiments, including crisp new lettuce.
To make this dinner extra special, we’ll throw in corn on the cob and a classic homemade potato salad. Add some seasonal ripe melon on the side.
Grocery List: Burgers and Potato Salad
Burgers and Potato Salad
Produce
1 large sweet onion
1 head leaf lettuce
celery (if needed)
fresh dill weed
6 ears fresh sweet corn
4-5 red potatoes – 14 oz. –
2 slicing tomatoes
1 large fresh cantaloupe or watermelon
Canned/Dried Foods
low fat or vegan mayonnaise
dill pickles (if needed)
prepared mustard (if needed)
ground paprika (if needed)
Frozen Foods
Beyond Meat Burger Patties or equivalent plant-based product (if eating plant-based)
Meat/Fish/Poultry
lean ground beef (10% fat) 4 oz. per diner (if eating meat)
Chilled Foods/Dairy
4 oz. sharp cheddar cheese
eggs (if needed)
plain, nonfat yogurt
Additional Items
1 package whole grain burger buns
Monday: Rainbow Chard with Apricot Salsa
This seasonal variation of chard comes alive with tree-ripened apricots presented in a delicious apricot salsa. Toss some black beans into the chard and serve it over protein-packed quinoa. Individual servings will be topped with apricot salsa and a grating of sharp cheddar cheese. This one’s sure to light up your taste buds!
Grocery List: Rainbow Chard with Apricot Salsa
Rainbow Chard with Black Beans and Apricot Salsa
Produce
garlic (if needed)
sweet onion (if needed)
1 bunch rainbow chard
1 bunch fresh cilantro
1 Anaheim pepper
1 jalapeno pepper
1 green bell pepper
7 fresh apricots
2 limes
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can black beans
one 15 oz. can no-salt diced tomatoes
low sodium vegetable broth (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
extra-sharp cheddar cheese (if needed)
Tuesday: Cold Salmon Pasta Salad
Cold pasta salad will keep both you and the kitchen cool tonight. Multi-textures and rich flavors of smoked salmon, fresh sugar snap peas, sweet onions, shredded cabbage, cucumbers and sweet new cherry tomatoes make up the ingredients. It’s all wrapped in a creamy, yogurt-based dressing made with ginger, lime and fresh cilantro. A lightly dressed arugula salad finishes the plate to complete a perfect warm weather meal. Make the pasta salad early in the day and tuck it away in the fridge.
Grocery List: Chilled Smoked Salmon Pasta Salad
Cold Salmon Pasta Salad
Produce
sweet onion (if needed)
4 oz. arugula leaves
fresh cilantro (if needed)
1 cucumber
Napa cabbage (if needed)
1 red bell pepper
10 oz. fresh snow peas or sugar snap peas
1 medium carrot
1 new apple
1 pint cherry tomatoes
1 lime
1 piece ginger root
Canned/Dried Foods
whole-wheat penne pasta
sesame oil (if needed)
low sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
rice wine vinegar (if needed)
low-fat mayonnaise (if needed)
Frozen Foods
Meat/Fish/Poultry
6 oz. smoked salmon
Chilled Foods/Dairy
quark or nonfat plain yogurt
shredded Parmesan (if needed)
Wednesday: Bok Choy/Tomato Stir-fry with Lemon Basil Sauce
A few seasonal items are combined in a tasty warm-weather stir-fry tonight. Bok choy and tomatoes are the featured all stars, bathed in a summery lemon basil sauce. Toasted slivered almonds add a little extra crunch to this dish.
It’s a stir-fry, so once the cooking starts, you’ll be out of the kitchen in no time.
Grocery List: Bok Choy/Tomato Stir-fry with Lemon Basil Sauce
Bok Choy and Tomato Stir Fry Lemon Basil
Produce
garlic (if needed)
1 yellow onion
1 bunch fresh basil
1 red bell pepper
1 lb. baby bok choy
1 large slicing tomato (if needed)
1 thumb fresh ginger
1 lemon
¼ C. sliced almonds
Canned/Dried Foods
Brown rice (if needed)
Low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
granulated sugar (if needed)
cornstarch (if needed)
Frozen Foods
plant-based chickenless tenders
Meat Today
Chilled Foods/Dairy
Thursday: Don’s Fajitas de Verano
Fajitas de Verano simply means summer fajitas. The history of fajitas dates back to the 1930’s and 40’s. It’s the original TexMex cowboy food. Ranch workers made fajitas from the cheapest cuts of meat which were grilled with whatever was available, and wrapped in a tortilla. Today, folks wrap almost any meat or vegetable in their fajitas.
This time of year we have lots of fajita options from the summer harvest. Tonight we’ll fold in summer squash, sweet peppers, onions and fennel. Chicken, or Chik’n Strips, will stand in for the beef. They’re served with homemade salsa and guacamole. Wahoo!
Grocery List: Don's Fajitas de Verano
Don’s Fajitas de Verano
Produce
garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
1 bunch cilantro leaves
1 green bell pepper
1 red bell pepper
1 jalapeno pepper
1 Anaheim pepper
2 ripe acocados
one 6 inch zucchini
3 Roma tomatoes
2 limes
1 orange
Canned/Dried Foods
One 15 oz. can no-salt diced tomatoes
low sodium veggie broth (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Foods
Plant-based Chik’n Strips (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
2 oz. extra sharp cheddar cheese
whole wheat flour tortillas
quick tomato salsa (leftovers or freshly made)
Friday: Greek Salad
Summer calls out for leisurely dining that’s designed for hot weather. A fresh, crisp Greek salad awaits. Relax and enjoy this classic. Basil hummus, warm bread and vine-ripened canteloupe complete the meal.
Just a note about this salad: An overly ripe avocado will begin to break up and mash when you toss it with the finished salad. Therefore, it’s best to use an avocado that isn’t too soft.
Grocery List: Greek Salad
Greek Salad
Produce
garlic (if needed)
1 red onion (if needed)
1 sweet onion (if needed)
1 head Romaine lettuce
1 bunch fresh basil
fresh parsley (if needed)
1 cucumber (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 lemon
1 lime
\
1 avocado
4 Roma Tomatoes
Canned/Dried Foods
one 15 oz. can garbanzo beans
rice wine vinegar(if needed)
good olive oil (if needed)
peanut butter (if needed)
red wine vinegar (if needed)
Dijon mustard(if needed)
pitted Calamata olives (if needed)
dried oregano (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese (if needed)
1 seeded baguette
Next weeks recipes if you’re ordering
1 week ahead
August 18 – 23
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:Breaded Rockfish and Lemon Rice with Seared Fennel and Summer Squash
Cook a piece of breaded rockfish tonight using an age-old cooking method that I watched my mother perform many times. It’s a frying method using flour, egg and breadcrumbs and it works for chicken, meat or fish.
Tonight’s fish is served with a homemade tartar sauce and complimented with the bright flavors of Lemon/Scallion Rice and seared summer squash with fennel.
Grocery List: Breaded Rockfish with Lemon Rice Fennel Summer Squash
Breaded Rockfish with Fennel and Summer Squash
Produce
garlic (if needed)
sweet onion (if needed)
1 bunch fresh basil (if needed)
fresh curly parsley (if needed)
1 bunch green onions
2 lemons
1 fennel bulb
one 8 inch yellow summer squash
one 8 inch zucchini
Canned/Dried Foods
brown rice (if needed)
Panko or dried bread crumbs (if needed)
Low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
canola oil (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
dill pickle (if needed)
capers (if needed)
Frozen Foods
Meat/Fish/Poultry
1 lb. Rockfish fillets
Chilled Foods/Dairy
plain, nonfat Greek yogurt or quark (if needed)
eggs (if needed)
low-fat or vegan mayonnaise (if needed)
Monday: Chef’s Salad
Tonight the “King of American Salads” wears a crown of sliced hardboiled egg. We’re talking about a Chef’s Salad. We’ll continue to take advantage of the abundance of the harvest season in the process by adding some shredded purple and Napa cabbage to the mix. The “cold cuts” consist of plant-based ham slices and thin-sliced Chik’n strips.
The salad is served with a creamy basil dressing and a choice of seasonal fresh fruit.
Grocery List: Chef's Salad
Chef’s Salad
Produce
sweet onion (if needed)
1 head leaf lettuce
1 bunch fresh basil leaves
Napa cabbage (if needed)
purple cabbage
1 cucumber (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 pint cherry tomatoes
1 apple or pear
Canned/Dried Foods
rice wine vinegar(if needed)
Dijon mustard(if needed)
Frozen Foods
chickenless tenders(if eating meatless)
Meat/Fish/Poultry
1 skinless chicken breast(if eating meat)
2 oz. sliced deli ham(if eating meat)
Chilled Foods/Dairy
eggs(if needed)
extra-sharp cheddar cheese
plain, nonfat yogurt
meatless ham slices(if eating meatless)
Tuesday: Swiss Chard with Poached Apple, Fennel and Roasted Potatoes
The new apple crop has started appearing in grocery stores and farmers markets. There’s nothing quite like the flavor of fresh, tree-ripened apples. Tonight you’ll use these seasonal gifts as a feature in your greens dish.
Poached apple slices, seared fennel and thin-sliced Field Roast Apple sausage will share the spotlight with Swiss Chard this evening. The greens dish will be served over caramelized potato slices with a dusting of Gorgonzola crumbles to finish the plate. MMMM, MMMM, GOOD!
Grocery List: Swiss Chard with Poached Apples and Roasted Potatoes
Chard with Apples and Fennel over Roasted Potatoes
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch Swiss Chard
1 fennel bulb
3 medium-sized red potatoes
1 apple
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Plant-based Field Roast Apple Sausage or equivalent product
crumbled Gorgonzola or blue cheese (if needed)
Wednesday: Southwest Beans ‘n’ Rice with Peppers and Seared Corn Salsa
Seared peppers, onions and Napa cabbage jteam up with beans and rice tonight. The Beans and Rice is topped with a delicious seared, sweet corn salsa for a flavor-packed one-dish meal. Finish each plate with a drizzle of plain yogurt and a little shredded, sharp cheddar cheese.
It’s seasonal dining with a Southwest accent. Enjoy!
Grocery List: Beans 'n' Rice with Peppers and Sweet Corn Salsa
Beans and Rice with Peppers and Sweet Corn Salsa
Produce
garlic (if needed)
yellow onion (if needed)
fresh cilantro leaves (if needed)
Napa cabbage (if needed)
green bell pepper (if needed)
red bell pepper (if needed)
2 ears sweet corn (buy frozen if not available)
2 kiwis
Canned/Dried Foods
brown rice (if needed)
one 15 oz. can chopped tomatoes
one 15 oz. can pinto beans
chili powder (if needed)
dried oregano leaves (if needed)
ground cumin (if needed)
Frozen Foods
Frozen corn (if no fresh corn available)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt
extra sharp cheddar cheese
Thursday: Fish Tacos
You’ve saved some breaded rockfish from Sunday so you’re ready to enjoy yummy fish tocos tonight.
Homemade condiments will include a quick Tarter Sauce and Low-sodium Tomato Salsa. A nice little cabbage slaw will fill out the menu.
Serve a couple of large purple plums as a finish to the meal.
Grocery List: Fish Tacos
Fish Tacos
Produce
garlic (if needed)
sweet onion (if needed)
Red or green leaf lettuce (if needed)
fresh cilantro leaves (if needed)
Napa or savoy cabbage (if needed)
1 Jalapeno pepper
1 Anaheim pepper
2 ripe avocados
1 lime
2 large purple plums
Canned/Dried Foods
one 15 oz. can no-salt diced tomatoes
sesame oil (if needed)
rice wine vinegar (if needed)
No Frozen Foods or Meats Today
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
cheddar cheese (if needed)
soft 6 ” flour or corn Tortillas (if needed)
Friday: Free Food Friday! It’s Leftover Night!
It’s time to use up the leftovers and clean out the fridge as you head into September.
Serve a chilled cantaloupe or seasonal melon of choice to perk up those leftovers.
Grocery List: Leftover Night
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