Menus and shopping lists for
February 11 – 16 and 18 – 23
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders0
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
February 11 – 16
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.
Festive Enchiladas
This recipe was inspired by a somewhat similar version in Vegetarian Times. I’ve engineered some of the fat out of the recipe. It’s still plenty rich and a great celebration for family or company.
The dish brings a festival of colors and flavors, combining rich, orange garnet yam, tender light zucchini, multicolored sweet bell peppers and bright yellow fresh mango seasoned with fresh cilantro and basil. They’re served with homemade guacamole and low-sodium salsa. Buenos!
There’s enough food here for 4 people, so you could invite a couple of neighbors, family members, or friends to join you.
Grocery List: Festive Enchiladas
Sunday Festive Enchiladas
Produce
garlic (if needed)
1 yellow onion
1 head leaf lettuce
1 bunch fresh cilantro
1 bunch (4 oz.) fresh basil
1 cucumber
2 jalapeno peppers
2 Anaheim peppers
1 red bell pepper
1 green bell pepper
one 8 inch zucchini
1 medium garnet yam
3 ripe avocados
1 pint cherry tomatoes
4 limes
1 mango
Canned/Dried Foods
low sodium veggie broth (if needed)
one 15 oz. can no-salt diced tomatoes
extra-virgin olive oil (if needed)
hickory smoke flavor (if needed)
Frozen Foods
Meat/Fish and Poultry
Chilled Foods/Dairy
extra-sharp cheddar cheese
lowfat or vegan mayonnaise (if needed)
7-8 large low or nonfat whole-wheat flour tortillas
White Beans and Kale Curry
Greens originated more that 2,000 years ago in Austria/Hungary. They’re a not-so-distant relative of broccoli and cauliflower. The Europeans villagers called them “capuzzo.” We call these dark greens “kale.” Kale actually has more iron per ounce than beef.
These rich tasting greens lend themselves nicely to bold flavors like curry. Tonight, you’ll prepare them using a homemade Garahm Masala Curry mix with fresh pineapple pieces to add a little sweetness.
Grocery List: White Bean and Kale Curry
White Bean and Kale Curry
Produce
garlic (if needed)
1 yellow onion
1 bunch lacinato kale
fresh cilantro (if needed)
1 bunch curly parsley
1 red bell pepper
5 oz. crimini mushrooms
5 oz. fresh pineapple chunks (if none available use canned)
1 lime
1 oz. slivered almonds
Canned/Dried Foods
Quinoa (if needed)
low sodium veggie broth (if needed)
one 15 oz. can great northern beans
one 8 oz. can pineapple chunks(if no fresh available)
Garahm Masala Curry powder (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Italian Poached Cod with Lemon/Scallion Orzo
Here is another easy way to prepare Cod. We’ll start with an old-world Marinara Sauce. Add the lemon/scallion orzo to the mix on the plate and you’ve got a tasty meal. Onions, celery, peppers, fennel and capers find their way into this succulent sauce that dresses the filets. (Lord knows how that happens, but Cod that’s good!). Pretty tasty stuff.
Grocery List: Italian-style Cod with Lemon Scallion Orzo
Italian-style Cod with Lemon Scallion Orzo
Produce
yellow onion (if needed)
1 bunch green onions
fresh parsley (if needed)
green bell pepper (if needed)
celery (if needed)
2 lemons
Canned/Dried Foods
orzo pasta (if needed)
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
capers (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
two 5 oz. cod fillets
Chilled Foods/Dairy
Shredded Parmesan (if needed)
Sweetheart Chicken
It’s Valentine’s Day! Tonight you’ll make a bistro-worthy meal for someone special.
I hope you enjoy this unique and tasty meal. It features chicken breasts or a plant-based alternate with sour cherry sauce. It’s served with Rosemary Potatoes, and some savory, seared Brussels sprouts with roasted hazelnuts and smoky tempeh.
Grocery List Sweetheart Chicken with Sour Cherry Sauce
Valentine’s Day Sweetheart Chicken with Sour Cherry Sauce
Produce
garlic(if needed)
1 sweet onion
1 bunch green onions
6 baby red potatoes or two medium red potatoes
1 lb. Brussels sprouts
1 small package fresh rosemary (if none available use dried)
1 lemon
2 oz. hazelnuts
6 oz. dried sour cherries(if no frozen pie cherries available)
Canned/Dried Foods
low sodium vegetable broth(if needed)
100 % sour cherry juice
granulated sugar(if needed)
cornstarch(if needed)
dried thyme leaves(if needed)
dried rosemary leaves (if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips (if eating meatless)
Frozen sour pie cherries
Meat/Fish/Poultry
2 boneless, skinless chicken breasts(if eating meat)
Chilled Foods/Dairy
butter(if needed)
Smoky tempeh
Additional Items
(optional) dry sherry
Teriyaki Chicken and Vegetables
Homemade teriyaki sauce cradles browned mushrooms, seared peppers, shredded cabbage, broccoli florets and chicken tonight. The homemade teriyaki sauce has just a touch of Asian chili sauce to give it a cold weather kick.
Grocery List: Teriyaki Chicken and Vegetables
Teriyaki Chicken and Vegetables
Produce
garlic (if needed)
yellow onion (if needed)
one half head green cabbage
2 carrots
8 oz. broccoli
1 winter pear
1 piece ginger root
1 lime
Canned/Dried Foods
brown rice (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
Low sodium veggie broth (if needed)
brown sugar (if needed)
rice wine vinegar (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless-skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
orange juice (if needed)
Pizza and Salad
I love celebrating Friday with a homemade pizza. Hopefully you have saved some red sauce to start the party. If not, it goes together quickly. Maybe you even have crust, or some dough frozen just for this occasion. You can also use a frozen, store-bought crust. Check your salad fixings to be sure you have everything you need to finish the meal. If you’re making homemade crust, throw the dough together 2 hours before you wish to dine.
Chop one browned plant-based sausage (Field Roast makes an excellent Apple Sausage or Italian Sausage).
This recipe makes one 12” pizza.
Grocery List: Pizza and Salad
Pizza and Salad
Produce
medium yellow onion (if needed)red or green leaf lettuce (if needed)
cucumber (if needed)
red bell pepper (if needed)
cherry tomatoes (if needed)
Canned/Dried Foods
pitted Kalamata olives (if needed)
Frozen Foods
Pre-made frozen pizza crusts
Meat/Fish/Poultry
1 Italian Chicken or Turkey sausage link (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Field Roast Apple Sausage or Beyond Meat Italian Sausage (if eating meatless)
Menus and grocery lists for
February 18 – 23
if you’re ordering one-week ahead
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: Black Bean Casserole
This casserole is reminiscent of the traditional cassoulet that came out of southern France around the 14th century. Black beans, instead of white, are used in this recipe to add color contrast. Use a Field Roast or Beyond Meat Italian sausage in this version of the casserole.
You’ll find excellent flavor and interest in this re-engineered version of cassoulet. The meal is finished with a slice of artisan bread and a citrus fruit salad.
Grocery List: Black Bean Casserole
Sunday, Black Bean Casserole
Produce
garlic (if needed)
1 yellow onion
curly parsley
1 red bell pepper
1 green bell pepper
1 rutabaga
1 avocado
1 lime
1 orange
Canned/Dried Foods
1 lb. dried black beans (if cooking beans)
unseasoned panko or bread crumbs (if needed)
low-sodium vegetable broth (if needed)
not chick’n bouillon cubes (if needed)
two 15 oz. cans black beans (if not cooking dried beans)
dried rosemary leaves (if needed)
dried thyme leaves (if needed)
whole cloves (if needed)
bay leaf (if needed)
Frozen Foods
Beyond Meat Hot Italian Sausage
Chik’n strips of choice
Meat/Fish/Poultry
Chilled Foods/Dairy
nonfat, plain yogurt
butter (if needed)
Monday: Teriyaki Greens with Mango and Baked Tofu over Coconut Rice
Asian-style Lacinato kale with chopped mango and baked tofu with teriyaki sauce is tonight’s fair. A little extra crunch is added with bamboo shoots, and it’s served over coconut rice.
Grocery List: Teriyaki Greens and Mango
Grocery List Teriyaki Kale and Mango over Coconut Rice
Produce
garlic (if needed)
1 sweet onion (if needed)
1 bunch lacinato kale
1 piece fresh ginger root
1 fresh mango
1 lime
Canned/Dried Food
Brown rice(if needed)
one 32 oz. box low-sodium vegetable broth (if needed)
one 6 oz. can bamboo shoots
sesame oil (if needed)
coconut extract (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
orange juice (if needed)
brown sugar (if needed
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
nonfat milk or almond milk (if needed)
2 squares marinated/grilled tofu – 7 oz. – (in fridge at home)
or
7 oz. Asian baked tofu
Tuesday: Stroganoff with Red Cabbage
History suggests that this main course dish was designed by a French Chef in the employ of a wealthy Russian family in the 1890’s. It is thought that the thin strips of meat were part of the meal design because the head of the household had bad teeth. The guy with bad teeth is long gone but this recipe is a classic.
We’re adding a German version of Red Cabbage or Rotkohl (pronounced “wrote coal”) to round out this meal. Delicious food is one example of how cultures can happily come together.
Grocery List: Stroganoff and Red Cabbage
Stroganoff with Red Cabbage
Produce
Garlic (if needed)
2 sweet onions
one-half head red cabbage
8 oz. Crimini mushrooms
1 tart apple
Canned/Dried Foods
8 oz. dry egg noodles or fresh fettuccine noodles
low-sodium vegetable broth
dill pickle (if needed)
unbleached flour (if needed)
bay leaf (if needed)
Hungarian paprika (if needed)
ground clove (if needed)
caraway seed (ground or whole – if needed)
red wine to cook with (if needed)
white wine to cook with (if needed)
Frozen Foods
one 10 oz. package of Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
6 oz. skinless turkey breast fillet (if eating meat)
Chilled Foods/Dairy
nonfat milk (if needed)
plain, nonfat yogurt
Wednesday: Chef’s Salad with Roasted Sweet Potato
Chef’s salad, which is considered one of the great American dinner salads, is presented tonight with the standard sliced deli meats and salad makings. You’ll also add bell peppers, cabbage, fennel and marinated sweet potato to this mix. If you prefer not to use the sweet potato, the salad stands just fine without it, but, this marinated sweet potato is really good.
This Chef’s version replaces the meats or cold cuts with plant-based choices. The salad is dressed with a low-calorie Creamy Basil dressing.
Grocery List: Chef's Salad with Marinated Sweet Potato
Chef’s Salad with Marinated Sweet Potato
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce
fresh basil leaves (if needed)
1 cucumber
red bell pepper (if needed)
green bell pepper (if needed)
1 sweet potato or yam
1 pint cherry tomatoes (if needed)
One orange
Canned/Dried Foods
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
Plain, nonfat yogurt (if needed)
eggs (if needed)
veggie bacon or veggie ham of choice
Additional Items
good ww bread (if needed)
Grocery List:Baked Salmon with Seared Cabbage and Onions
Baked Salmon, Quinoa Pilaf and Seared Cabbage and Onions
Produce
garlic (if needed)
1 sweet onion
1 bunch green onions
one half head green cabbage
fresh cilantro(if needed)
1 bunch curly parsley
red bell pepper(if needed)
1 piece fresh ginger
2 lemons
Canned/Dried Foods
quinoa(if needed)
low sodium vegetable broth(if needed)
low sodium soy sauce>(if needed)
Frozen Foods
frozen corn(if needed)
frozen peas (if needed)
Meat/Fish/Poultry
two 5 oz. fresh salmon fillets
Chilled Foods/Dairy
None today
fresh, tomato salsa (if needed)
Friday: Leftover Night
Of course we call it ‘”Free Food Night!” It’s time to clean out that fridge and have a leftover smorgasbord. (That’s a great word isn’t it? It sounds so Scandinavian…and it IS!) You’ve got some casserole in the fridge, or maybe a spot of Stroganoff or Teriyaki Vegetables. Use up whatever you find. Make a nice little green salad to finish the meal with something fresh.
Grocery List: No Groceries tonight.
Leftover Night