It’s Saturday February 24th
Menus and shopping lists for
February 25 – March 1 and March 3 – 8
Another great week of dining lies ahead. It’s time to plan ahead and create your grocery orders.
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 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
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Remember the satisfaction of a meatloaf dinner? Here’s a refreshing twist on the meatloaf theme using one of my favorite plant-based ground meats from Beyond Meat and has 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 and Pear with 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
Next week’s recipes if you’re ordering
1 week ahead.
March 3 – 8
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: Irish Stew
In the true European tradition, stew is made with whatever is on hand. Plant-based folks can use “Gardein Beefless Tips” or marinated/grilled tofu for the stew. For meat eaters, I propose using a turkey breast fillet with this recipe. Make this dish early in the day and let it rest until dinnertime. While the stew rests, roast the beets that are on the grocery list for today. Scrub them, place them in an oiled and covered baking dish and bake for 1 hour at 375°. Allow to cool and store them in the fridge in a sealable bag for Tuesdays meal.
Grocery List: Irish Stew
Sunday, March Week 2 Irish Stew
Produce
garlic (if needed)
1 yellow onion
celery (if needed)
1 green bell pepper
4 oz. cremini mushrooms
1 bunch beets with greens
2 carrots
2 russet potatoes
6 oz. green beans (if none available use frozen)
1 apple
Canned/Dried Foods
one 32 oz. box low-salt veggie broth
sesame oil (if needed)
low sodium soy sauce (if needed)
basil leaves (if needed)
oregano leaves (if needed)
bay leaf (if needed)
rosemary leaves (if needed)
savory leaves (if needed)
Frozen Foods
green beans (if no fresh available)
Meat/Fish/Poultry
8 oz. round steak (if eating meat)
Chilled Foods/Dairy
milk (if needed)
16 oz. ultra firm tofu (if meatless)
Monday: Pasta Prima Vera Aglio e Oglio
Prima Vera vegetables this time of year are simply what you can find in the produce aisle. The mix in this recipe will probably be available in most stores. We’re serving this pasta in garlic and olive oil which some call the “Mother Sauce.” It is one of the most simple sauces to carry off and is fabulously delicious! You can add to it with nearly endless variations of herbs and vegetables.
Feel free to substitute, or simply drop, any vegetables you can’t find at your local grocery store.
Grocery List: Pasta Prima Vera Aglio e Olio
Pasta Prima Vera Aglio e Oglio
Produce
1 head garlic
one bunch green onions
red or green leaf lettuce (if needed)
cucumber (if needed)
1 green pepper
1 red bell pepper
6 oz. broccoli
one 6 inch zucchini
1 large carrot
6 medium mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
whole wheat penne pasta
one 15 oz. can garbanzo beans
good olive oil (if needed)
red pepper flakes (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Tuesday: Teriyaki Beets and Greens
Tonight you’re treated to the earthy overtones of roasted beets and their tangy greens. You’ll fold in the sweet and salty flavors of teriyaki and the crunch of water chestnuts. The dish is served over nutty, wholesome farro. (Farro is also known as Emmer). Since farro needs about an hour to cook, you may wish to try the “Quick Cook” method early in the day. (See Notes on Organizing.) You can also substitute quinoa in this dish. \
If you didn’t cook beets Sunday, scrub beets and throw them into a 375° oven for 1 hour before you wish to dine.
Grocery List Teriyaki Beets and Greens
Grocery List Teriyaki Beets and Greens
Produce
garlic (if needed)
1 sweet onion
2-3 beets with greens
if no beets with greens available, purchase beets and also purchase 1 bunch chard
1 piece fresh ginger root
1 lime
3 mandarin oranges
Canned/Dried Food
farro (if needed)
quinoa (if needed)
one 8 oz. can sliced water chestnuts
one 8 oz. can Mandarin orange sections (if no fresh available)
sesame oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
2 squares marinated tofu (in fridge at home)
or
7 oz. Asian baked tofu
orange juice (if needed)
Wednesday: Baked Salmon with Baked Potato Fries
A fillet of baked salmon with homemade ponzu sauce is featured tonight. Add a baked version of french fries and a splash of color with steamed broccoli and peppers, and delicious victuals are on the way.
You’ll be baking an extra piece of salmon for Fridays Salmon Rice Bowl.
Grocery List: Baked Salmon with Baked Potato Freis
Grocery List Baked Salmon with Baked Potato Fries
Produce:
garlic (if needed)
sweet onion (if needed)
1 bunch fresh cilantro (if needed)
14 oz. broccoli
1 carrot
2 medium (10 oz. total) russet potatoes
fresh ginger (if needed)
1 lemon
Canned/Dried Foods:
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods:
Meat/Fish/Poultry:
1 lb. fresh salmon fillet (buy in 3 fillets)
Chilled Foods/Dairy
Thursday: Chicken and Mushrooms
Call me old fashioned – please! This meal is a delicious old-fashioned, comfort-food-style chicken and mushrooms dish. When I was a kid, my mom made this dish with chicken thighs, and cream of mushroom soup. This version offers a healthier alternative.
Grocery List: Chicken and Mushrooms
Chicken and Mushrooms
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper
9 oz. sliced cremini or white mushrooms
1 crisp tart apple
Canned/Dried Foods
brown rice (if needed)
low-sodium veggie broth
olive oil (if needed)
balsamic vinegar (if needed)
cornstarch (if needed)
dry parsley flakes (if needed)
bay leaf (if needed)
rosemary (if needed)
dried thyme leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
One package Morningside Chik’n Strips (if meatless)
frozen corn (if needed)
Meat/Fish/Poultry
2 boneless-skinless chicken breasts – total weight 8 oz. (if eating meat)
Chilled Foods/Dairy
Friday: Teriyaki Salmon Rice Bowl
A totally terrific and tasty rice bowl to tantalize your taste buds is on tap to top off the workweek. (That is as far as I’ll go with the alliteration assault.)
Use leftover rice, salmon and broccoli to make this quick meal to satisfy your hunger. It’s dressed with a delicious cilantro/lime dressing.
Grocery List: Salmon Rice Bowl
Salmon Rice Bowl
Produce
8 leaves red or green leaf lettuce
1 cucumber
Napa Cabbage
Fresh cilantro (if needed)
3/4 C. chopped broccoli
8 cherry tomatoes
Canned/Dried Foods
good olive oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/ Poultry
6-8 oz. leftover cooked salmon (from fridge at home)
Chilled Foods/Dairy
leftover Teriyaki sauce (from fridge at home)
leftover cooked rice (in fridge at home)
leftover teriyaki sauce (in fridge at home)