It’s Saturday, February 17 and once again time go shopping.
Menus and shopping lists for February 18 – 23 and February 25 – March 1
Coronavirus Update: Due to the ongoing need for social distancing and the challenges it presents with grocery shopping, we are providing two weeks of shopping lists so you can order ahead for next week’s recipes, with plenty of time to have them delivered.
This Week’s Recipes
February 18 – 23
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.
If you’re cooking black beans, add an extra hour to your preparation time.
If you’re cooking beans from scratch, be sure to soak them overnight on Saturday.
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
It’s time to enjoy some greens this week!Wait’ll you see what’s in store this time.
Asian-style lacinato kale with chopped mango and baked tofu with teriyaki sauce is tonight’s fare. A little extra texture 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 and 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)
Thursday: Baked Salmon with Seared Cabbage and Onions and Quinoa Pilaf
A nice piece of baked salmon is on the menu tonight. You’ll pair it with high-protein quinoa pilaf and one of my family’s favorites, seared cabbage and onions. You’ll make a nice homemade Ponzu sauce to dress the salmon before you bake it. Fine flavors! Fine dining!
Grocery List: Baked Salmon with Seared Cabbage and Quinoa Pilaf
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
1 small packet 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)
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: Leftovers (Better known as “Free Food 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: Leftovers (no groceries tonight)
Leftover night (no groceries required)
Next week’s recipes if you’re ordering
1 week ahead.
February 25 – March 1
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: Potato/Leek Soup
A lovely rich potato/leek soup will carry you through this cold winter evening. The soup is made with creamy golden potatoes combined with chopped leeks. It’s seasoned with fresh dill and smoky tempeh, while getting an extra ping from plain yogurt swirled into each bowl. The preparation time of 2-1/2 hours will allow time to let the soup rest before dining.
Grocery List: Potato Leek Soup
Potato Leek Soup
Produce
garlic (if needed)
1 yellow onion
2 large leeks
1 head green leaf lettuce
fresh dill (if needed)
1 cucumber
4 medium red potatoes
1 pint cherry tomatoes
1 Granny Smith apple
Canned/Dried Foods
two 32 oz. boxes low-salt vegetable broth
unseasoned bread crumbs (if needed)
unbleached flour (if needed)
bay leaf (if needed)
dry oregano leaves
ground cinnamon (if needed)
dry rosemary leaves (if needed)
dry thyme leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Plain, nonfat yogurt (if needed)
Nonfat milk (if needed)
eggs (if needed)
smoky tempeh
Monday: Sunset Apple Loaf
Remember the satisfaction of a meatloaf dinner? Here’s a refreshing twist on the meatloaf theme. It’s made with Beyond Meat burger and uses tart Granny Smith apples and a touch of cinnamon.
The loaf is served with a mild curry cream sauce and a tasty corn, peppers and edamame succotash. The plate finishes with caramelized potato halves with a yogurt/scallion topping. I call it sunset loaf because the sun is still setting before dinner.
Grocery List: Sunset Apple Loaf
Sunset Apple Loaf
Produce
garlic (if needed)
yellow onion (if needed)
one bunch green onions
fresh cilantro or fresh basil
red bell pepper
4 medium–sized red potatoes (one per person)
1 lime
Canned/Dried Foods
Unseasoned dry bread crumbs (if needed)
Low-sodium vegetable broth (if needed)
olive oil (if needed)
rice wine vinegar (if needed)
honey (if needed)cornstarch (if needed)
ground cinnamon (if needed)
ground allspice (if needed)
yellow curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen corn (if needed)
frozen, shelled edamame
Plant-based Ground meat of choice(If making meatless loaf)
Meat/Fish/Poultry
16 oz. Ground turkey breast (if making meat loaf)
Chilled Foods/Dairy
Eggs (if making meatloaf today)
plain nonfat yogurt (if needed)
butter (if needed)
Tuesday: Rainbow Chard with Pear and Dried Tart Cherries and Pecans over Quinoa
Wonderful chard with winter pear and dried tart cherries is on tonights menu.
Be sure to wash greens well before using. Use fresh winter pears like D’Anjou or Comice. It’s OK if the pears are firm. You’re poaching them. You may use canned pears if you cannot find fresh. Just slice them and arrange them over the greens (no need to poach them).
Grocery List: Chard, Winter Pear and Dried Cherries
Grocery List: Rainbow Chard, Pear, Dried Cherries
Produce
Garlic (if needed)
yellow onion (if needed)
1 bunch fresh Chard
fresh basil leaves
one bosc pear
8 pecan halves
one half cup dried tart cherries
Canned/Dried Foods
quinoa (if needed)
olive oil (if needed)
low-sodium veggie broth (if needed)
rice wine vinegar (if needed)
cayenne pepper (if needed)
white wine for cooking (if needed)
Frozen Foods
Chickenless tenders (if meatless)
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled Gorgonzola cheese
Wednesday:Gingered Halibut
Here’s a delicious version of baked halibut with a unique yogurt/ginger and caramelized shallot sauce. it’s surrounded by crispy sliced potatoes and seared fennel and red onions.
Frozen halibut may be the only halibut you can find at this time of year. If you can’t find halibut, haddock stands in as a worthy substitute.
Grocery List: Gingered Halibut
Gingered Halibut
Produce
garlic (if needed)
red onion (if needed)
1 shallot
fresh cilantro (if needed)
1 bulb fresh fennel
1 large carrot (if needed)
3 medium red potatoes
1 lemon
1 piece ginger root
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Two 5 oz. halibut fillets
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Thursday: Japanese Noodles with Broccoli
Yummy steamed broccoli is featured in this Japanese Udon noodle bowl tonight. A tasty broth with touches of brown-rice miso and wasabi surrounds the noodles and vegetables. The bowl is finished with a sliced hard-boiled egg, green onions, chopped peanuts chopped cilantro and a splash of lime juice.
Grocery List: Japanese Noodles with Broccoli
Japanese Udon Noodles with Broccoli
Produce
garlic (if needed)
1 bunch green onions
8 oz. fresh broccoli
2 white mushrooms
1 medium carrot
fresh ginger root
2 Roma tomatoes
1 avocado
1 lemon
1 orange
2 oz. peanuts
Canned/Dried Foods
9 oz. udon noodles
low sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Asian hot pepper sauce (if needed)
low-sodium soy sauce (if needed)
brown-rice miso
wasabi paste
brown sugar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods
eggs (if needed)
Friday: Caesar Salad with Chick’n Strips
You may have thought it was named after the emperor, but Chef Caesar Cardini invented the Caesar Salad on a busy 4th of July weekend in 1924 when he was running low on ingredients at his restaurant in Tijuana. The salad was so popular it became a regular menu item.
I offer this salad with a terrific eggless Caesar Dressing. We’ll throw some browned Chick’n strips (or optional sliced chicken) on the salads to add extra interest.
Grocery List: Caesar Salad with Chick'n Strips
Download List
Produce
garlic (if needed)
Romaine lettuce
red bell pepper (if needed)
1 cucumber
1 lemon
2 Roma tomatoes or 6 cherry tomatoes
one apple
Canned/Dried Foods
low sodium vegetable broth (if needed)
good extra-virgin olive oil (if needed)
Dijon mustard (if needed)
Worcestershire Sauce (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
Cooked chicken breast from freezer at home (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Vegannaise (if needed)
Additional Items
A loaf of your favorite artisan bread