It’s Saturday, Aprl 13.
Menus and shopping lists for
April 14 – 19 and 21 – 26
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
April 14 – 19
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: Marinated Shrimp Enchiladas
Enchiladas, dating back to the Aztecs, have found a permanent place among the favorite recipes in North America. Tonight, savory marinated shrimp are rolled up with a mixture of browned mushrooms, sweet peppers, onion and mango in this sweet and feisty offering.
Grocery List: Marinated Shrimp Enchiladas
Marinated Shrimp Enchiladas
Produce
garlic (if needed)
1 yellow onion
1 bunch green onions
1 green bell pepper
1 red bell pepper
9 oz. cremini mushrooms
3 avocados
1 lime
1 fresh mango
Canned/Dried Foods
brown rice
two 15 oz. cans tomato sauce
two 15 oz. cans no salt tomato sauce
low-sodium soy sauce or tamari
Asian garlic pepper sauce
coconut extract (if needed)
dry oregano leaves (if needed)
dry basil leaves (if needed)
chili powder (if needed)
cumin (if needed)
red and white wine to cook with (if needed)
Frozen Foods
frozen corn (if needed)
1 bag large, deveined, cooked shrimp (if needed)
Meat/Fish Poultry
Chilled Foods/Dairy
4 oz. sharp cheddar cheese
1 pack 9 inch corn tortillas
Monday: Mediterranean Greens
Pay a visit to your favorite “bistro” tonight and enjoy a succulent plate of Mediterranean Greens. The bistro is located in your kitchen, and on this night you’ll become your best version of a Greek chef.
The sautéed greens rest over a creamy Mediterranean white sauce and are served with wholesome quinoa and a generous dollop of traditional hummus. It’s all garnished with a dusting of crumbled feta cheese. You’ll want to savor every flavor-loaded mouthful of this offering. Kompliménta ston sef! (Compliments to the chef!)
Grocery List: Mediterranean Greens
Mediterranean Greens
Produce
garlic (if needed)
1 yellow onion
1 bunch Chard
fresh parsley (if needed)
1 lemon
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can garbanzo beans
low sodium vegetable broth (if needed)
Asian pepper sauce (if needed)
rice wine vinegar (if needed)
low sodium soy sauce (if needed)
pitted calamata olives (if needed)
white wine to cook
tahini (if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
feta cheese crumbles (if needed)
Tuesday: Cream of Asparagus Soup
While asparagus is still in season, try this version of asparagus soup. Here’s a creamy soup that’s easy to make. It’s finished with just a touch of nutmeg.
A nice green salad and a warm artisan roll finish the meal.
Grocery List: Cream of Asparagus Soup
Tuesday, Cream of Asparagus Soup
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
1 cucumber (if needed)
celery (if needed)
1 bunch or about 1 lb. fresh asparagus
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
one 32 oz. box low sodium vegetable broth
good extra-virgin olive oil (if needed)
rice wine vinegar(if needed)
Dijon mustard(if needed)
honey (if needed)
dried oregano(if needed)
ground nutmeg (if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods Dairy
nonfat milk (if needed)
plain, nonfat yogurt(if needed)
1 package smoky tempeh
Additional Items
Artisan bread or rolls
Wednesday: Chicken and Cheese Omelet
Omelets! They’re wonderfully quick to the table and so nutritious. This folded egg delicacy is often considered to be of French origin. However, many cultures (Persians, Japanese and Romans) have used eggs in a similar way over the centuries. Regardless of who claims credit for creating the omelet, I claim it to be delicious!
Grocery List: Chicken and Cheese Omelet
Wednesday, Chicken Mushroom Omelet
Produce
garlic (if needed)
1 yellow onion
1 head leaf lettuce
1 cucumber
9 ounces crimini mushrooms
1 pint cherry tomatoes
1 orange
Canned/Dried Foods
low-sodium veggie broth (if needed)
cornstarch (if needed)
dry thyme leaves (if needed)
dry rosemary leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
eggs (if needed)
nonfat milk (if needed)
feta cheese crumbles (if needed)
Thursday: Halibut with Hoisin Sauce and Tropical Arugula Salad
Make some Hoisin Sauce tonight, unless you have some already made. To the delight of your diners, you’ll drizzle a piece of baked halibut with this lovely sauce. The halibut is then served over quinoa and the plate is completed with a generous portion of a tropical arugula salad with slivered mango and fennel.
Grocery List: Halibut Hoisin Sauce Tropical Arugula Salad
Halibut with Hoisin Sauce Tropical Arugula Salad
Produce
garlic (if needed)
one 6 oz. bag arugula
1 fennel bulb (if needed)
1 mango (if needed)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
smooth peanut butter (if needed)
honey (if needed)
brown sugar (if needed)
molasses (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
white wine to cook with (if needed)
Frozen Foods:
Meat/Fish/Poultry
8 oz. frozen halibut fillets
Chilled Foods/Dairy
leftover cooked quinoa
Friday: Fancy Pants Burgers
Let’s get the jump on grilling season tonight. Beyond Meat patties are served open-face-style smothered with rich tasting browned mushroom sauce. I call them “Fancy Pants” Burgers because they aren’t your normal backyard burger! Each burger is finished with Gorgonzola (or blue cheese) crumbles and chopped tomato. A nice green salad and fresh fruit finish the meal.
Set a couple of frozen Beyond Meat Patties in the fridge to thaw this AM.
Grocery List: Fancy Pants Burgers
Thursday, Fancy Pants Burgers
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
1 cucumber (if needed)
6 oz. Crimini mushrooms
cherry tomatoes (if needed)
one slicing tomato
1 Bartlett or ripe winter pear
Canned/Dried Foods
low sodium vegetable broth (if needed)
vegan mayo or low fat mayo
cornstarch (if needed)
dried rosemary leaves (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Beyond Meat Patties (if going meatless)
Meat/Fish/Poultry
8 oz. lean ground beef or ground turkey breast with no skin (if eating meat)
Chilled Foods/Dairy
Gorgonzola cheese
Additional Items
whole-grain burger buns
Next week’s recipes if you’re ordering
1 week ahead.
April 21 – 26
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: Carrot Apple Soup with Spinach Salad
Tonight we feature a sweet and savory carrot/apple soup with a swirl of sour cream or yogurt. It’s topped with toasted pine nuts.
Carrots and crisp Granny Smith apples are almost always available at your local grocery store. The same is true for fresh or packaged spinach. It’s a meal to make any time of the year.
And speaking of “Granny,” this meal may bring back memories of Grandma’s table.
Grocery List: Spinach Salad and Carrot/Apple Soup
Sunday, Spinach Salad and Carrot Apple Soup
Produce
garlic (if needed)
1 yellow onion
1 bunch green onions
1 bag baby spinach or 1 bunch fresh spinach
1 cucumber
1 red bell pepper
2 lbs. carrots
8 cremini mushrooms
2 Roma tomatoes
or
cherry tomatoes
2 Granny Smith apples
1/4 C. pine nuts
Canned/Dried Foods
one 32 oz. box low sodium vegetable broth
ground cinnamon (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
gorgonzola or feta cheese (if needed)
Smoky tempeh
Additional Items
1 medium-sized whole-grain roll per serving or a loaf of Artisan bread
Monday: Baked Potato and Broccoli
Grocery List: Baked Potato and Broccoli
Monday, Baked Potato with Carrots and Broccoli
Produce
1 yellow onion
10 ounces broccoli
2 carrots (about 10 oz. total)
2 large red potatoes (14-16 oz. total)
1 avocado
1 lemon
1 grapefruit
Canned/Dried Foods
Good olive oil (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
1 package bacon of choice (if eating meat)
Chilled Foods/Dairy
smoky tempeh or tempeh bacon (if meatless)
plain, nonfat yogurt (if needed)
butter (if needed)
Tuesday: Asparagus Arugula Salad with Smoked Trout
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It’s still asparagus season. Here’s a wonderful feature salad! The earthy freshness of shredded raw asparagus with shaved fennel and tangy arugula is what makes this salad special. The salad is dressed with a rustic honey mustard dressing and finished with shaved Parmesan and toasted almonds. Add a little cold smoked trout to each plate along with a nice warmed artisan roll or baguette. This is a most satisfying and light meal!
Grocery List: Asparagus/Arugula Salad
Asparagus Arugula Salad
Produce
four ounces arugula
one pound asparagus
one fennel bulb
two ounces sliced almonds
1 crisp apple
Canned/Dried Foods
good extra-virgin olive oil (if needed)
low-sodium vegetable broth (if needed)
red-wine vinegar (if needed)
grainy mustard (if needed)
Frozen Foods
Meat/Fish/Poultry
eight ounces smoked salmon or smoked rainbow trout
Chilled Foods/Dairy
small block of Parmesan
Wednesday: Sweet and Sour Stir-fry
Sweet and Sour was a favorite flavor of mine as a young man. This stir-fry sauce, with the sweetness of pineapple juice and the zing of vinegar, is an old standby. I add a little Asian garlic/chili sauce to give the taste buds an extra jolt. Bok Choy, peppers, sweet onion, mushrooms, water chestnuts and fresh pineapple create an absolute orgy of flavors. Wrap it all in a slightly spicy sweet and sour sauce and serve it over wholesome brown rice to get this classic Sweet and Sour Stir-fry.
Grocery List Sweet and Sour Stir-fry
Wednesday, Sweet and Sour Stir-fry
Produce
garlic (if needed)
1 yellow onion
2 bunches chopped baby bok choy
1 red bell pepper
1 green bell pepper
Canned/Dried Foods
brown rice (if needed)
one – 6 fl. oz. can pineapple juice
one 6 oz. can sliced, peeled water chestnuts
one 6 oz. can pineapple chunks
one 32 oz. box low-sodium vegetable broth
sesame oil (if needed)
canola oil (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
Asian pepper sauce (if needed)granulated sugar (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one – 7 oz. – package Asian style baked tofu
Thursday: Saged Greens and Lentils
We celebrate a true “power couple” tonight. Heart-healthy, high-protein lentils get married to the pride of K Street (vitamin K that is), Swiss Chard. They arrive for this evening’s festivities with an entourage of nutritious quinoa and widely acclaimed caramelized onions.
It promises to be a most memorable event, presented in good taste.
Grocery List: Saged Greens with Lentils
Thursday, Saged Greens with Lentils
Produce
garlic (if needed)
yellow onion\(if needed)
1 bunch chard or mustard greens
fresh sage leaves
1 fennel bulb
Canned/Dried Foods
1 C. dry brown or green lentils
quinoa(if needed)
low sodium vegetable broth (if needed)
high-heat canola oil(if needed)
good, extra-virgin olive oil(if needed)
low-sodium soy sauce or tamari(if needed)
balsamic vinegar(if needed)
bay leaf(if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional Items
1 package gauze tea bags (if needed for use as a spice packet)
Friday: Leftover Night
It’s time to empty the fridge. Well…not actually empty it, but to use up the edible leftovers. Turn the meal into a multi-course Friday adventure.
It’s free food Friday! What have you got in your fridge?
Soup?
Quinoa?
Salad fixings?
Stir Fry?
Leftover lentils?
Enjoy!
Grocery List: Leftover night
Friday: Leftover Night (The only thing you may need are ingredients for a side salad to add to the mix tonight.)
Produce
red or green leaf lettuce (if needed)
1 cucumber (if needed)
cherry tomatoes (if needed)