It’s Saturday, August 2nd
Menus and shopping lists for August 3 – 8 and August 10 – 15
Another great week of dining awaits. It’s time to make some plans and go grocery shopping. 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
August 3 – 8
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: Barbecued Chicken with Creamed Peas and Potatoes
The seasonal foods tonight include corn on the cob, fresh peas and new potatoes! You’ll find them all at grocery stores and farmer’s markets this time of year. As a kid, one of my favorite summer side dishes was creamed peas and potatoes. Mom made this old-world dish with fresh ingredients and lots of butter and whole milk. My “new-world” version tastes like mom’s and still has the fresh ingredients, but the yogurt-based cream sauce has a fraction of the saturated fat.
The barbecued chicken can be either plant-based or meat. I love the plant-based version with barbequed Chick’n strip kabobs.
Grocery List: Barbecued Chicken with Creamed Peas and Potatoes
Barbecued Chicken with Creamed Peas and Potatoes
Produce
garlic
1 yellow onion
1 head leaf lettuce
cucumber
1-1/2 lb. peas in the pod (buy 12 oz. shelled, frozen frozen peas if no fresh available)
6 ears sweet corn
12-14 new baby potatoes
2 lemons
cherry tomatoes
Canned/Dried Foods
one 15 oz. can tomato sauce
low sodium vegetable broth
whole cloves (if needed)
bay leaf (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if no fresh available)
plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
8-10 boneless-skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt
nonfat milk (if needed)
butter (if needed)
Monday: Caesar Salad with Grilled Chicken
Hail to the Chef! Chef Caesar Cardini that is. He created this classic American salad back in 1924 when his restaurant was running out of food. As Chef Cardini was low on supplies, his salad consisted of only Romaine lettuce, anchovies and croutons. However, since I’m usually not running low on groceries when I make it, I add a few additional items to make it even more refreshing. The dressing’s what makes this salad so great and this eggless Caesar Dressing will not dissapoint.
I could live on this salad during the summer months. Buon Appetito!
Grocery List: Caesar Salad with Grilled Chicken
Caesar Salad with Grilled Chicken
Produce
1 red onion (if needed)
Romaine lettuce
Arugula
1 cucumber (if needed)
red bell pepper
jicama
10-12 cherry tomatoes
1 lemon
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Canned/Dried Foods
low sodium vegetable broth (if needed)
prepared or Dijon mustard (if needed)
Worcestershire sauce (if needed)
garlic powder (if needed)
Meat/Fish/Poultry
leftover chicken breast (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Mayonnaise or Veganaise (if needed)
Additional Items
Artisan bread
Tuesday: Swiss Chard with Pear and Gorgonzola
Your greens have a sweet and savory profile tonight when they’re combined with tree-ripened pears and layered over a bed of quinoa. The plate is then topped with chickenless tenders and sprinkled with toasted walnuts and crumbled Gorgonzola.
This is one of my favorite times of the year for greens. There are just so many options!
Grocery List: Swiss Chard with Pear and Gorgonzola
Swiss Chard with Pear and Gorgonzola
Produce
garlic(if needed)
yellow onion(if needed)
1 bunch chard
1 ripe Bartlett pear
8-10 walnut halves
Canned/Dried Foods
quinoa(if needed)
sesame oil(if needed)
low-sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
rice wine vinegar(if needed)
Frozen Foods
Chickenless tenders or equivalent product
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled Gorgonzola cheese
Wednesday: Cajun Beans ‘n’ Rice with Shrimp
The “Holy Grail” of Cajun food ingredients is on display tonight: onions, bell peppers and celery. Then there’s the seasoning, with lots of paprika, garlic powder, oregano and cayenne. Cajun food is easy to make and, as you will note from the spices, packed with flavor. It was developed by the French-speaking Arcadian people who came from Canada and settled in Louisiana.
In lieu of corn bread we’ll just have a warm corn tortilla.
Grocery List: Cajun Beans and Rice with Shrimp
Cajun Shrimp and Rice
Produce
garlic (if needed)
1 yellow onion (if needed)
1 cucumber
1 green bell pepper (if needed)
celery (if needed)
1 slicing tomato
1 lime
Canned/Dried Food
brown rice (if needed)
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
one 15 oz. can red kidney beans
low-sodium vegetable broth (if needed)
Tabasco (if needed)
onion powder (if needed)
garlic powder (if needed)
hot paprika (if needed)
oregano leaves (if needed)
basil leaves (if needed)
thyme leaves (if needed)
red wine to cook with (if needed)
Frozen Food
1 package large, raw, shelled and detailed shrimp (if not using fresh)
Meat/Fish/Poultry
12 oz. fresh, raw, shelled and detailed large shrimp (buy frozen if none available)
Chilled Food/Dairy
6” corn tortillas
plain, nonfat yogurt (if needed)
Thursday: Summer Tomato Pasta Prima Vera
There’s nothing quite like the flavor of freshly harvested tomatoes and this sweet fruit is still in season. You’ve already been introduced to the flavor-blast of garlic, onion, fresh basil and fresh tomatoes in this no-cook pasta sauce. Tonight you’ll revisit it because it’s the peak of the harvest season. Fuel up on fresh tomatoes. Enjoy!
Grocery List: Summer Tomato Pasta Prima Vera
Summer Tomato Pasta Prima Vera
Produce
garlic (if needed)
sweet onion (if needed)
fresh basil leaves
red or green leaf lettuce (if needed)
cucumber (if needed)
green pepper (if needed)
1 small 6 inch zucchini
1 small 6 inch yellow summer squash or a cayote summer squash
6 medium Cremini mushrooms
2 new carrots
3 slicing tomatoes
cherry tomatoes (if needed)
Canned/Dried Food
8 oz. dey spaghetti of choice
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Plant-based Field Roast Apple or Italian Sausage
Friday: Dino Kale with Nectarines or Peaches
Juicy tree-ripened nectarine slices and thin-sliced chickenless tenders adorn this seasonal kale dish.
The fruit and greens are served over quinoa and topped with crumbled feta cheese and toasted sliced almonds.
What a refreshing way to celebrate the close of a summer day. The harvest season just keeps on giving.
Grocery List: Dino Kale with Nectarines and Feta
Dino Kale with Nectarines, Almonds and Feta Crumbles
Produce
garlic (if needed)
yellow or sweet onion (if needed)
1 bunch of Dino Kale
1 ripe nectarine
sliced almonds(if needed)
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 of choice (if eating meatless)
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Next week’s recipes if you’re ordering
1 week ahead
August 10 – 15
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