It’s Saturday, August 17th
Menus and shopping lists for August 18 – 23 and August 25 – 30
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 Week’s Recipes
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.
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.
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 team 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
Next week’s recipes if you’re ordering
1 week ahead
August 25 – 30
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: Veggie Lasagna
It’s time again to take advantage of the new harvest.m Lasagna is always a standby comfort food and a most convenient food for entertaining. This vegetarian version will be anchored with slices of seasonal eggplant and fresh spinach. I prefer whole-wheat lasagna noodles and homemade marinara sauce for this recipe.
Grocery List: Veggie Lasagna
Sunday, Veggie Lasagna
Produce
garlic (if needed)
1 yellow onion
1 large bunch fresh spinach leaves or one 6 oz. bag of spinach
1 head leaf lettuce
1 cucumber
1 eggplant
9 oz. cremini mushrooms
1 pint cherry tomatoes
1 lemon
Canned/Dried Foods
Whole wheat lasagna noodles
one 15 oz. can no salt chopped tomatoes
one 15 oz. can regular tomato sauce
low sodium vegetable broth (if needed)
balsamic vinegar (if needed)
oregano leaves (if needed)
basil leaves (if needed)
ground nutmeg (if needed)
red wine to cook with (if needed)
No Frozen Foods or Meat Today
Chilled Food/Dairy
plain, nonfat yogurt
eggs (if needed)
shredded mozzarella
shredded Parmesan
1 pint part-skim Ricotta Cheese
Monday: Tomato Gazpacho
OK! It’s the height of tomato season. This ancient peasant soup is a must before the harvest is over. Prepare the soup in the morning and refrigerate in a covered glass bowl for the day. It takes about 20 minutes to assemble gazpacho.
This style of gazpacho probably has its roots in Spain and Portugal. I prefer a recipe that doesn’t use tomato juice. Commercial tomato juice is too salty.
I refer to my recipe as “Tomato Gazpacho” since the origins of this soup seem to be white gazpacho made with stale bread. Leftover (or stale) bread is still used in many tomato gazpacho recipes, but we’ll serve a fresh baguette with this soup… just because we can.
Grocery List: Gazpacho
Gazpacho and Salad
Produce
garlic (if needed)
1 medium red onion
red leaf lettuce (if needed)
1 cucumber (if needed)
1 bunch basil leaves
1 red bell pepper
1 Anaheim pepper
1 Jalapeno pepper
cherry tomatoes (if needed)
5 large, ripe tomatoes
1 lime
Canned/Dried Foods
one 15 oz. can garbanzo beans
one 32 oz. box low-sodium vegetable broth (if needed)
OR
1 box Not Chick’n Bouillon Cubes (if needed)
apple cider vinegar (if needed)
extra virgin olive oil (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Tuesday: Swiss Chard, Peaches and Feta
The last of the seasonal peaches are in the grocery stores and farmer’s markets now so be sure and take advantage of their availability.
Peaches deliver a stand-out performance tonight as they fan out across a background of nutritious green chard and protein-packed quinoa. This plate is a kaleidoscope worthy of a Busby Burkeley Musical. Strong supporting performances will be delivered by sliced “crispy tenders” and toasted almonds. “Oohs” and “Ahhs” are appropriate.
Grocery List: Chard with Peaches and Feta
Tuesday, Swiss Chard with Peaches and Feta
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
1 large or 2 medium peaches
2 oz. sliced almonds
Canned/Dried Foods
Quinoa (if needed)
olive oil (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Frozen Foods
Chickenless tenders (if going meatless)
Meat/Fish/Poultry
1 cooked chicken breast (If eating meat. From freezer at home)
Chilled Foods/Dairy
crumbled feta cheese
Wednesday: ASPGY Pasta
ASPGY stands for Apples, Spinach, Pine Nuts, Gorgonzola and Yogurt. I often use Granny Smith apples for this dish but any tart apple (Pink Lady, Braeburn, Empire) will work. The more tart the apple the better. The rich taste of roasted pine nuts and the savory flavors of freshly dressed spinach counter the tart apple flavors in this plate of pasta perfection.
I’ve created this light “cream sauce” using nonfat yogurt as a base. You get to enjoy the rich flavor combinations of a cream sauce without feeling like you ate a stick of butter.
Grocery List: ASPGY Pasta
Wednesday, ASPGY Pasta
Produce
garlic (if needed)
yellow onion (if needed)
12 oz. spinach leaves or baby spinach leaves
red leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
1 slicing tomato
1 lemon
1 Granny Smith apple
one fourth cup pine nuts
Canned/Dried Foods
spiral pasta of choice
low-sodium vegetable broth (if needed)
OR
Not Chick’n Bouillon Cubes
corn starch (if needed)
dried oregano leaves (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
crumbled Gorgonzola cheese
Thursday: Teriyaki Cod with Pilaf and Dressed Arugula
Tonight’s sweet and savory flavors are sure to satisfy. Homemade teriyaki sauce adds the sweetness to a nice fillet of ever-versatile cod. Pair it with a seasonal pilaf and dressed arugula and you have another flavor festival to enjoy!
Grocery List: Cod Teriyaki with Pilaf
Cod with Teriyaki and Pilaf
Produce
garlic (if needed)
yellow onion (if needed)
one bunch green onions
1 package baby arugula
one bunch cilantro
1 carrot
1 lemon
1 lime
3 oz. dried tart cherries
1 piece ginger root
Canned/Dried Foods
brown rice or quinoa (if needed)
low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
brown sugar (if needed)
honey (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
1 lb. sable fish or cod (3 equal filets)
Chilled Foods/Dairy
orange juice (if needed)
Friday: White Pizza with New Red Potatoes, Sausage and Gorgonzola
You’ll have happy diners tonight! A unique and delicious white pizza is on the menu! Make a basic white sauce. Then prepare pizza with roasted new potato slices, browned Field Roast Apple Sausage, red onion, and Gorgonzola cheese. While the pizza cooks, throw together a green salad and dressing.
For convenience, I’ve suggested using a frozen crust. However, feel free to make your own crust (See Tips and Time Savers). It takes about 10 minutes to assemble the dough but allow a couple of hours to let it rise. This recipe makes one 12” pizza.
Grocery List: White Pizza and Salad
White Pizza and Salad
Produce
garlic (if needed)
yellow onion (if needed)
1 red onion
fresh arugula (if needed)
red or green leaf lettuce (if needed)
1 cucumber (if needed)
2 medium red potatoes
1 pint cherry tomatoes (if needed)
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
dry oregano leaves (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
1 packaged frozen pizza crusts (if not making homemade)
Chilled Foods/Dairy
nonfat milk (if needed)
shredded Parmesan (if needed)
nonfat, plain yogurt (if needed)
Gorgonzola crumbles
plant-based Field Roast apple sausage (or equivalent product)
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Spinach Salad with Sliced Egg and Smoky Tempeh: Monday, July 29, 2024
In 1879, German chemist Erich Von Wolf misplaced a decimal point while researching the iron content of spinach and created a legendary food. He meant to write that the iron content was 3.5 grams per 100 gram serving, but instead wrote 35 grams per 100 grams.
Don’t worry though, your desire to eat a healthy spinach salad is not misplaced. It is still wonderfully nutritious, particularly when you consume it with all the other goodies that are in tonights salad.
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