It’s Saturday, August 24th
Menus and shopping lists for August 25 – 30 and September 1 – 6
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 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.
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.
Make Quark this morning: (It takes 5 minutes to prepare and 3 hours to drain.)
Place #4 coffee filter in a strainer over a medium-size bowl. Spoon 2 C. plain, nonfat yogurt into the filter. Quark, a thick version of yogurt, will be ready to use in about 3 hours. Store the whey (clear liquid) in a container in the fridge. Use it tomorrow in the Gazpacho.
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 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: Baked 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 and Salad
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)
Next weeks recipes if you’re ordering
1 week ahead
September 1 – 6
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: Vegetarian Chili
Today’s vegetarian chili will definitely tickle your fancy. Seasonal peppers, shredded sweet carrots, celery, onion and deep red kidney beans make for a vegetarian chili bursting with flavor and color. It’s topped with a grating of extra-sharp cheddar cheese and served with cornbread.
The preparation time accounts for the assembly and basic cooking. Make the chili mid-afternoon so that you can let it rest for a few hours before you eat it. Chili just gets better as it ages a little.
Make some old-fashioned cornbread to go with the chili about 30 minutes before you wish to dine.
You’ll have some terrific leftovers!
Grocery List: Vegetarian Chili and Cornbread
Vegetarian Chili
Produce
garlic (if needed)
1 medium yellow onion
celery
2 jalapeno peppers
one green pepper
one red bell pepper
2 carrots
Canned/Dried Foods
2 C. cornmeal
one 29 oz. can chopped tomatoes
one 15 oz. can no salt tomato sauce
two 15 oz. cans kidney beans
olive oil (if needed)
one 32 oz. box low-sodium vegetable broth
baking powder (if needed)
chili powder (if needed)
ground cloves (if needed)
ground cumin (if needed)
dried oregano leaves (if needed)
Chilled Foods/Dairy
1 pint buttermilk
sharp cheddar cheese
Monday: Garlic Shrimp and Snow Peas
Lightly marinated shrimp will add just the right touch to this stir-fry tonight. You’ll toss in crisp, sweet snow or snap peas, onion, bell pepper, carrots, mushrooms and crunchy water chestnuts to complete this stir-fry. It’s served over brown rice with spicy garlic sauce.
Serve tree-ripened, sweet pear slices as a finish.
Grocery List: Garlic/Lime Shrimp and Snow Peas
Monday, Garlic Shrimp with Snow Peas
Produce
garlic (if needed)
5 cremimi mushrooms
1 red bell pepper
1 medium yellow onion
fresh cilantro leaves
fresh basil leaves
9 oz. fresh snow peas (if no fresh available by frozen)
1 medium-sized carrot
1 ripe pear
1 piece fresh ginger root
Canned/Dried Foods
brown rice (if needed)
one 8 oz. can sliced water chestnuts
l sesame oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
snow peas (if no fresh available)
large, raw shelled shrimp (if no fresh available)
Meat/Fish/Poultry
15 large shelled and deveined shrimp (can also use frozen)
Chilled Foods/Dairy
Tuesday: Dark Greens with Pear, Toasted Pecans and Gorgonzola
Let’s highlight some seasonal fruit again. Pears are still in so use ‘em while you can. Kale’s a great choice for this meal, but if you’d prefer, chard is always available.
Robust kale is softened by the sweetness of tree-ripened pears today. We’ll add umami with some toasted pecans and a sprinkle of Gorgonzola. It’s served over nutritious quinoa with Chickenless Tenders. Oh Mamma!
Grocery List: Dark Greens with Pear, Pecans and Gorgonzola
Dark Greens, Pear, Pecans and Gorgonzola
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper (if needed)
1 bunch chard or dark greens of choice
1 ripe pear
one half cup pecan halves
Canned/Dried Foods
quinoa (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
white wine for cooking (if needed)
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 skinless chicken breast (if eating meat and if no cooked chicken in freezer)
Chilled Foods/Dairy
crumbled gorgonzola cheese (if needed)
Wednesday: Baked Salmon with Dill
You’ll splash a nice piece of salmon with a homemade Ponzu sauce and bake it with fresh dill tonight.
A dressed arugula bed with sliced almonds and Mandarin orange sections serves as a presentation platform for the salmon. Finish the plate with a tasty Herbed Couscous Pilaf.
Grocery List: Dark Greens with Pear, Pecans and Gorgonzola
Dark Greens, Pear, Pecans and Gorgonzola
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper (if needed)
1 bunch chard or dark greens of choice
1 ripe pear
one half cup pecan halves
Canned/Dried Foods
quinoa (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
white wine for cooking (if needed)
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 skinless chicken breast (if eating meat and if no cooked chicken in freezer)
Chilled Foods/Dairy
crumbled gorgonzola cheese (if needed)
Thursday: Hot Chicken Salad
Here’s a lovely light meal for a fall evening. Is it possible that a dinner salad can be comfort food? There’s a simple answer. Yes!
Tonight you’ll top fresh salad greens with crisp apple and dried tart cherries. Finish the salad with warm broccoli, Chick’n Strips and quinoa. It’s all dressed with a homemade Cilantro/Lime Dressing.
Finish the presentation with some warm artisan bread or rolls and you’ve got a hit!
Grocery List: Hot Chicken Salad
Hot Chicken Salad
Produce
garlic (if needed)
sweet onion (if needed)
1 head Romaine lettuce (if needed)
1 head green or red leaf lettuce (if needed)
1 bunch fresh basil leaves
1 cucumber
one 6 inch zucchini
2 slicing tomatoes
1 lemon
1 nectarine or other seasonal fruit
Canned/Dried Foods
canola oil (if needed)
sesame oil (if needed)
rice wine vinegar (if needed)
low sodium soy sauce (if needed)
white wine to cook with
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
a package of 6 skinless chicken breast (if eating meat and no breasts in freezer at home)
Chilled Foods/Dairy
orange juice (if needed)
Friday: Open-faced Chili Burgers
Tonight, you’ll serve a refreshing meal utilizing leftover veggie chili. All hail! Behold the open-faced Chili Burger!
“Open-faced” is just a nice way to enjoy any sandwich that might be too difficult to pick up. In this case, the sandwich is impossible to pick up so you’ll welcome a knife and fork.
It’s actually an old-fashioned way of serving a sandwich. The French call this stylish sandwich a tartine and often serve it for breakfast. This is not breakfast, however!
Add a crisp green salad to the mix, and you’ve got a refreshing meal.
Grocery List: Open-faced Chili Burgers
Open-faced Chili Burgers
Produce
sweet onion (if needed)
1 cantaloupe
Canned/Dried Foods
Frozen Foods
frozen veggie burgers of choice (if eating meatless) This recipe calls for Beyond Meat Patties, but any plant-based burger works.
Meat/Fish/Poultry
6 oz. lean ground beef or ground turkey breast (if eating meat)
Chilled Foods/Dairy
one and one half C. leftover chili from Sunday (from fridge at home)
cheddar cheese (if needed)
Additional Items
good whole grain burger buns (if needed)
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Chicken and Mushrooms over Rice: Wednesday, September 11, 2024
It’s time for some old-fashioned comfort food. When I was a kid, this dish was fairly common in my middle-class home. My mother made it with chicken thighs and used cream of chicken and cream of mushroom soup to make the sauce. Every bite was a salt bomb bonanza and we loved it! However, we’ll skip the salty canned soups tonight and make our own yogurt-based white sauce. We’ll also substitute plant-based Chick’n Strips for chicken thighs. Browned mushrooms will anchor the mushroom sauce. This version is still packed with flavor but has a fraction of the fat and salt.
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