It’s Saturday, December 28, 2024!
It’s time to go grocery shopping as we start the new year.
Let’s get started on a new year of caring for your body and good planet stewardship.
Menus and Shopping Lists for
December 29- January 5 and January – 10
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders.
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
December 29 – January 3
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: Butternut Squash Soup
Homemade soup needs a little extra time to rest before it’s consumed. It’s Sunday in January and hopefully this means you have a little more time to assemble this recipe so it can breath before dining. Add some artisan bread and a green salad to today’s Butternut Squash Soup and you’ve got a cozy winter meal.
Grocery List Butternut Squash Soup
Sunday, Butternut Squash Soup
Produce
one large yellow onion
1 head red or green leaf lettuce
one bunch fresh cilantro
1 cucumber
one head celery
one butternut squash (about 2-3 lbs.)
1 pint cherry tomatoes
1 lime
Canned/Dried Foods
two 32 oz. boxes low-sodium vegetable broth
canola oil (if needed)
yellow curry powder (if needed)
whole bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/ Dairy
plain, nonfat yogurt (if needed)
Additional Items
8 whole-grain rolls or a loaf of Artisan bread
Monday: Bok Choy with Spicy Garlic Sauce
A delicious stir-fry is on tap tonight with one of my favorite cruciferous vegetables, bok choy! Baby Bok Choy is desirable for this recipe but some stores don’t always carry it. You’ll easily find adult bok choy though. Feel free to use either one.
Grocery List Bok Choy with Spicy Garlic Sauce
Bok Choy with Spicy Garlic Sauce
Produce
garlic (if needed)
one yellow onion (if needed)
1 fresh red bell pepper (if needed)
one bunch adult bok choy
one medium carrot
1 lime
1 orange
Canned/Dried Food
brown rice (if needed)
one 6 oz. can sliced water chestnuts
one 32 oz. box low-sodium vegetable broth
sesame oil (if needed)
canola oil (if needed)
low-sodium soy sauce (if needed)
Asian garlic/chili sauce (if needed)
Rice wine vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one package baked Asian-style tofu (if needed)
Tuesday: Cioppino and Salad
It’s New Year’s Eve and Cioppino, the Italian inspired fish stew, is on the menu. Celery, onion, sweet peppers, fennel and capers punctuate a tomato-based broth that features a variety of seafood. Use frozen, cooked cod from freezer (you saved this in the first week of Dec.) and thaw it on a plate in the fridge during the day. If necessary, set it out to thaw on the counter about an hour before you start cooking.
Pick up fresh shrimp and mussels as needed. If you have no frozen cooked fish, bake about 6 oz. of cod today.
Grocery List Cioppino
Cioppino
Produce
garlic (if needed)
1 medium yellow onion
1 green bell pepper
1 red bell pepper
celery (if needed)
1 bulb fennel
1 medium carrot
Canned/Dried Foods
one 29 oz. can chopped tomatoes
one 6 oz. can chopped clams
one 24 oz. box low-sodium vegetable broth
Asian garlic pepper sauce (if needed)
bay leaf (if needed)
1 gram Spanish saffron
dry basil leaves (if needed)
dry oregano leaves (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
6 oz. cod fillet (if needed)
5 oz. small cooked shrimp
2 fresh mussels
Chilled Foods/Dairy
leftover cooked cod (if you have it in the fridge at home)
Additional Items
1 loaf of your favorite hearty bread or artisan roll
Wednesday: Don’s Fajitas
Chicken Fajitas tonight! When everyone gets to build their fajitas just the way they like ’em, they just taste better. The ultimate in fingerfood. It’s called having a little skin in the game.
And, speaking of skin, cook your chicken without it. Then you won’t wear it around your waistline later. I’ll prefer the meatless option. Either way you’re in for some fabulous, fun, fingerlicious food!
Grocery List Don's Fajitas
Don’s Fajitas
Produce
1 head garlic (if needed)
1 yellow onion
leaf lettuce (if needed)
1 bunch fresh cilantro
1 green pepper
1 red pepper
1 Anaheim pepper
1 jalapeno pepper
1 bunch cilantro
2 limes
3 Roma tomatoes
Canned/Dried Food
one 15 oz. can pinto beans (if meatless – optional)
one 15 oz. can no-salt diced tomatoes
low-sodium vegetable broth (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Food
chickenless tenders or Plant-based Chik’n Strips of choice (if eating plant-based)
Meat Fish Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Extra-sharp cheddar cheese
plain, nonfat yogurt (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
Thursday: Mustard Glazed Chicken
Tonight features an old-fashioned “meat and potatoes” approach to supper. Morningstar Chick’n Strips work well for this recipe, but you can also use optional chicken. The tangy chicken is served over fried and poached apple slices. Lemon broccoli with roasted red potato halves finishes the plate. Pretty tasty stuff!
Grocery List:Mustard Glazed Chicken Breast
Mustard Glazed Chicken Breast
Produce
16 oz. broccoli
10 small baby red potatoes (12 oz.)
1 lemon
1 Granny Smith or other tart apple
Canned/Dried Food
Low-sodium vegetable broth (if needed)
olive oil (if needed)
honey (if needed)
Dijon Mustard (if needed)
inexpensive white wine for cooking (if needed)
Frozen Food
Plant-based Chik’n Strips of choice (if going plant-based)
Meat, Fish & Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Friday: Bok Choy, Cod and Pesto
Bok Choy, Cod and Pesto…that’s either an exotic law firm or tonight’s dinner. Bok choy, like cauliflower and brocolli, is a member of the cruciferous vegetable family. It is loaded with phytonutrients and vitamins. All you really need to know is it tastes great. You’ll cook a piece of Cod tonight. Add a little pesto for extra flavor and everybody’s happy.
Grocery List: Cod and Pesto with Nutty Rice and Bok Choy
Bok Choy, Cod and Pesto
Produce:
garlic (if needed)
yellow onion (if needed)
4-6 oz. fresh basil leaves
2 heads baby bok choy
red bell pepper (if needed)
1 lemon
1/2 C. pine nuts
1/4 C. pecan halves
Canned/Dry Foods
brown rice(if needed)
low-sodium vegetable broth (if needed)
olive oil (if needed)
sesame oil (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
Meat, Fish, Poultry
8 oz. fresh cod filet
Frozen Foods
Chilled Foods, Dairy
shredded Parmesan (if needed)
Next week’s recipes if you’re ordering
1 week ahead.
January 5 – 10
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: Winter Vegetable Calzone
Calzone is just a folded pizza with any variety of filling. This one features a garlic/sweet potato filling with mushrooms, peppers, celery and onion and a touch of basil pesto. Serve it in a pool of Marinara sauce. It’s a real flavor festival!
Make some pizza dough today 2 hours before you wish to dine. It can be a great adventure for kids too. Use 1/2 of the dough to make the crust for today’s calzone. Roll out a second crust and freeze it (or freeze the dough as a ball).
Grocery List: Winter Vegetable Calzone
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce
4 oz. fresh basil
1 cucumber
celery (if needed)
red bell pepper (if needed)
1 Portobello mushroom
1 large sweet potato
1 medium red potato
1 pint cherry tomatoes
4 oz. pine nuts
Canned/Dried Foods
one 15 oz. can tomato sauce
one 15 oz. can no salt chopped tomatoes
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
pitted Kalamata olives (if needed)
active dry yeast
honey (if needed)
ww flour (if needed)
unbleached flour (if needed)
red wine to cook with (if needed)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Monday: Baked Salmon with Dill
Your order has been placed for a nice piece of salmon tonight. Pair it with some “Nutty Rice” and steamed carrots and broccoli. Fresh citrus pulls the meal together. Lemon juice is a dominant ingredient in the Ponzu sauce as-well-as providing the acidic charge in the Nutty Rice. Lemon wedges are also served with the steamed vegetables.
Grocery List: Baked Salmon with Dill
Monday, Baked Salmon with Dill
Produce
garlic (if needed)
1 bunch green onions
1 bunch curly parsley
12 oz. broccoli
1 large carrot
1 lemon
one half C. pecan halves
Canned/Dried Foods
1 C. brown rice (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
dry dill leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
two 5 oz. salmon fillets
Chilled Foods/Dairy
Tuesday: Mushroom Risotto
It’s time for a great risotto! The combined umami of browned mushrooms, fresh basil and caramelized onions come together in this traditional Italian offering. An additional accent of toasted smoky tempeh finishes the flavor profile.
Serve with a green salad and you’ve got something to celebrate. Risottos take a little more time, but they’re worth it!
Grocery List: Mushroom Risotto
Tuesday, Mushroom Risotto
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce (if needed)
cucumber (if needed)
one 10 oz. bag of crimini mushroom
cherry tomatoes (if needed)
1 tart apple
Canned/Dried Foods
Arborio rice (if needed)
one 32 oz. box low sodium vegetable broth
olive oil (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
Frozen foods:
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
one package smoky tempeh
Wednesday: Mustard Greens with Spicy Potatoes
Mustard greens, the often overlooked dark leafy green, is the center of attention tonight! If you don’t care for the sharp flavor of mustard greens, just use some chard. The greens are served over a bed of slightly spicy, roasted potato rounds. Poached winter pear pieces accent the greens with a touch of sweetness and a sprinkle of aged gouda cheese adds just enough savory richness to finish the dish.
Grocery List: Mustard Greens with Spicy Potatoes
Mustard Greens with Spicy Potatoes
Produce
garlic (if needed)
onion (if needed)
1 bunch mustard greens or Chard
3 medium red potatoes
1 winter pear
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
honey (if needed)
Chili powder (if needed)
ground cumin (if needed)
Frozen Foods
Chickenless tenders (if meatless)
Meat/Fish/Poultry
2 boneless skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
3 oz. Gouda cheese
Thursday: Japanese Noodles with Shrimp and Snow Peas
Slurpy good dining awaits you tonight. Japanese Udon noodles are on the menu! Brown miso and a touch of wasabi add the Japanese touch to broth that holds snow peas, browned mushrooms and red bell peppers.
You’ll gain a nice umami flavor by adding cooked shrimp to the mix. Finish the bowls with chopped green onions, chopped peanuts and fresh lime juice.
Grocery List: Japanese Noodles with Shrimp and Snow Peas
Japanese Soba Noodles with Snow Peas Jan
Snow Peas with Japanese Noodles
Produce:
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
7 oz. snow peas (if none available buy frozen)
8 white or crimini mushrooms
1 bunch green onions
1 lime
a thumb of fresh ginger
1 Asian or Winter Pear
Canned/Dried Foods
2 oz. peanuts
sesame oil (if needed)
1 box low-sodium vegetable broth
low-sodium soy sauce (if needed)
wasabi paste
brown miso (if needed)
1 package Udon noodles
Meat/Fish/Poultry
large, cooked, shelled shrimp (if none available, buy frozen)
Frozen Foods
large, cooked, shelled and deveined shrimp (if no fresh available)
frozen snow peas (if no fresh available)
Chilled Foods/Dairy
g quick low-sodium salsa)
Friday: Cajun Red Beans and Rice
Light up the tastebuds with Cajun tonight! What makes a dish “Cajun?” The vegetable trifecta of celery, peppers and onion is part of the formula. However, “cajun” seasoning is the key. It’s generally a combination of paprika, thyme, cayenne pepper and oregano.
You can use any variety of canned beans for this recipe, but red kidney beans are the most authentic.
Grocery List: Cajun Red Beans and Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 green bell pepper
1 red bell pepper
2 stalks celery
3 kiwis (one per diner)
Canned/Dried Food
one 15 oz. can red kidney beans
one 15 oz. can diced tomatoes
low-sodium veggie broth (if needed)
brown rice (if needed)
(If need spices)
dried thyme leaves
dried oregano
paprika
white pepper
cayenne pepper
Meat/Fish/Poultry
none tonight
Chilled Foods/Dairy
plain, nonfat yogurt
Field Roast Chorizo sausage