It’s Saturday, August 31st!
Back to School Saturdays! It’s Already September!
Menus and shopping lists for September 1 – 6 and 8 – 13
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
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 serving. Chili just gets better as it ages, and you’ll have some terrific leftovers.
Make some old-fashioned cornbread to go with the chili about 30 minutes before you wish to dine.
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 snow peas (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, it is always available.
We’ll add umami with some toasted pecans and a sprinkle of Gorgonzola. The greens and pear are arranged 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: Baked Salmon with Dill
Baked Salmon, Couscous Pilaf
Produce
garlic (if needed)
1 yellow onion
1 bunch green onions
1 bunch fresh cilantro leaves
1 bunch Italian parsley
1 bunch of beet greens
1 medium carrot
1 lemon
Canned/Dried Foods
Couscous (if needed)
one 32 oz. box low-sodium vegetable broth
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
honey (if needed)curry powder (if needed)
ground cumin (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
three 5 oz. salmon fillets
Chilled Foods/Dairy
Thursday: Hot Chicken Salad
Is it possible that a dinner salad can be comfort food? There’s a simple answer, yes! Here’s a lovely light meal for a fall evening.
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. Behold the open-faced Chili Burger!
”Open faced is just a way to serve any sandwich that might be a bit messy to pick up. In this case, you’ll welcome a knife and fork.
This approach is actually an old-fashioned way of serving a sandwich. The French call this stylish sandwich a tartine and often serve it for breakfast. This meal is not breakfast, however!
Add a crisp green salad to the mix, and you’ve got a refreshing dinner.
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)
Next weeks recipes if you’re ordering
1 week ahead
September 8 – 13
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: Falafel with Tabbouleh and Grilled Vegetables
Cucumbers are still in season, and that makes me think of Tzatziki Sauce. And tatziki sauce makes me think of the Middle Eastern street food, falafel. So I’m thinking it’s time to make some of both. It’s like having fried chicken, only better! What a great meal to share with dinner guests! Mix the falafel ingredients early in the day since the falafel dough needs to chill for 2 hours before cooking.
You will need to have soaked 2-1/2 C. dry chickpeas (garbanzo beans) overnight to make this meal today. (Canned beans don’t work here…too much moisture.)
Grocery List: Falafel with Tabbouleh and Grilled Vegetables
Falafel with Tabbouleh
Produce
garlic
1 yellow onion
1 bunch green onions
fresh mint leaves
2 bunches parsley
fresh dill
3 medium cucumbers
2 red bell peppers
2 green bell peppers
2 large zucchinis
3 large carrots
2 large tomatoes
5 lemons
Canned/Dried Foods
2 C. dried chickpeas
1 C. bulgur wheat
one 15 oz. can garbanzo beans (if making hommus)
canola oil (if needed)
good olive oil (if needed)
flour and baking powder (if needed)
ground cumin (if needed)
ground coriander (if needed)
Asian garlic pepper sauce (if needed)
Tahini (if needed)
Chilled Foods/Dairy
plain, nonfat yogurt
Additional Items
WW Pita bread
Monday: Butternut Squash Ravioli with “Cream” Sauce
Here’s another twist on serving Ravioli using a light “cream” sauce. Butternut squash ravioli and marinated beans are bathed in a delicate yogurt-based “cream” sauce with a touch of lemon and nutmeg. The ravioli are nested over dressed arugula leaves and topped with browned crimini mushrooms and Parmesan.
Grocery List: Butternut Squash Ravioli with "Cream" Sauce
Butternut Squash Ravioli with Cream Sauce
Produce
garlic (if needed)
yellow onion (if needed)
fresh basil leaves
1 bag baby Arugula
8 cremini mushrooms
1 Roma tomato
1 lemon
Canned/Dried Foods
one 15 oz. can no-salt Great Northern beans
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
honey (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
one 9 oz. package butternut squash ravioli
Tuesday: Roasted Beet Dinner Salad
Tonight we’ll feature the miraculous beet. They’re at the peak of their harvest season. For additional texture, we’ll surround them with an ensemble of lettuce, cucumbers, tomatoes, tree-ripened apple, plant-based tenders and toasted walnuts.
Beets, a root vegetable food source, originated in the Mediterranean and dates back to prehistoric times. High in antioxidants, beets were often used for medicinal purposes. By the 18th century, however, they became a popular food item.
If you haven’t already roasted beets, roast some during the day today. A note of caution, beet juice has been used as a natural dye (even a hair dye) for centuries so be sure to wear latex gloves to protect you hands as you handle the cooked beets.
Grocery List: Beet Dinner Salad
Beet Salad
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce
1 red bell pepper
1 cucumber
Napa cabbage (if needed)
6 baby beets or 3 medium beets with greens
16 cherry tomatoes
1 new apple
one half C. walnut halves
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one 6 oz. can sliced water chestnuts
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional Items
Wednesday: Chicken and Mushrooms
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.
Grocery List: Chicken and Mushrooms over Rice
Chicken and Mushrooms
Produce
garlic (if needed)
yellow onion (if needed)
1 lb. fresh broccoli
9 oz. mushrooms
1 lemon
1 ripe nectarine
Canned/Dried Foods
brown rice (if needed)
Edward and Son’s Not Chick’n Bouillon cubes
low-sodium vegetable broth
cornstarch (if needed)
dry thyme leaves (if needed)
dry rosemary leaves (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
2 boneless, skinless chicken breast (if eating meat and if none in freezer)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Thursday: Kale with Roasted Potatoes and Poached Egg
This kale dish is a “go to” version of kale in my house. Any kale will work, but I’m partial to Lacinato Kale as it’s easier to chiffonade.
Easier to what? Chiffonade is just a fancy term from French cookery for stacking leaves, rolling them and cutting them perpendicularly into thin strips. The term literally means, “little ribbons.”
The combination of the poached egg, roasted potatoes and smoky tempeh with the kale provides a delicious meal. Add a piece of seasonal fruit and enjoy a fresh, vitamin-packed meal.
Grocery List: Kale Potato and Egg
Kale with Potato and Egg
Produce
garlic (if needed)
1 red onion
1 bunch Dino Kale
4-6 new red or purple potatoes
1 fresh nectarine or pear
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
olive oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
Smoky tempeh
Friday: Falafel Rice Bowl
It’s Friday! Here’s a super quick supper utilizing the falafel saved from Sunday. This bowl will use bulgur (instead of rice) combined with crisp lettuce, cucumber, cabbage, and tomato. Finish the bowl by dressing it with leftover tzatziki and a drizzle of dressing made from tahini sauce.
Give those leftovers a makeover and call it a Falafel “Rice” Bowl. Your diners will call it satisfying and delicious.
Grocery List: Falafel Rice Bowl
Falafel Rice Bowl
Produce
red or green leaf lettuce (if needed)
1 cucumber (if needed)
cherry tomatoes(if needed)
2 ripe purple plums or fruit of choice
leftover cooked broccoli (if available or if needed)
Canned/Dried Foods/strong>
Frozen Foods Foods/strong>
frozen peas(if needed)
Meet/Fish/Poultry/strong>
Chilled Foods/Dairy/strong>
6-8 leftover falafel pieces