It’s Saturday, February 3rd.
Menus and shopping lists for
February 4 – 9 and February 11 – 16
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
February 4 – 9
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.
White Chili
White bean chili is on the menu. You’ll get a kick out of this delicious and unique chili. I’m offering it as a weekend entree. A specially seasoned “Red Swirl” will add a decorative appeal while providing an extra chili kick.
Assemble the soup early in the day and let it rest for at least an hour.
Grocery List: White Chili
Sunday, White Chili
Produce
garlic (if needed)
one yellow onion
1 head red leaf lettuce
1 cucumber
celery (if needed)
2 jalapeno peppers
1 green bell pepper
1 red bell pepper
10 oz. cherry tomatoes
Canned/Dried Foods
one 32 oz. box low sodium veggie broth
12 oz. dried white navy beans (if cooking beans) or two 15 oz. cans white navy beans (if not cooking beans)
ground cloves (if needed)
white pepper (if needed)
ground cumin (if needed)
chili powder (if needed)
cayenne pepper (if needed)
dried oregano leaves (if needed)
Frozen Foods
8 oz. plant-based chicken strips (if going meatless)
Meat/Fish/Poultry
8 oz. turkey breast fillet (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
nonfat milk (if needed)
Additional Items
1 loaf artisan bread of choice
Broccoli/Cashew Stir-fry
Tonight’s stir-fry is loaded with nutrients! Broccoli is available pretty much year round and you can cash in on cashews in either bulk foods or the nut aisle. (I’ve actually met some very interesting people in the “nut isle.”) Enjoy!
Grocery List Broccoli Cashew Stir Fry
Broccoli Cashew Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper (if needed)
10 oz. broccoli
4 oz. crimini or white mushrooms
1 Roma tomato
6 oz. roasted low-salt cashews
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed)
one 6 oz. can sliced water chestnuts
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
dried basil leaves (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
Edamame Risotto with Cilantro/Lime Pesto
Our meal tonight starts with rice, an ancient food of the Arabs and Spaniards. It was later adapted in the kitchens of Italy to become Arborio rice.
With Arborio rice in hand, we’ll make risotto. We’ll fold additional cultures into the meal as well. Mediterranean and North-African countries contribute to the plate with the use of a cilantro/lime pesto. The protein in the dish comes from edamame beans with roots in East Asia.
Hang out your United Nations flags and enjoy!
Grocery List Edamame Risotto CilantroLime Pesto
Edamame Risotto with Cilantro Lime Pesto
Produce
garlic (if needed)
1 sweet onion
red or green leaf lettuce (if needed)
1 bunch cilantro leaves
cucumber (if needed)
9 oz. sliced crimini mushroom
cherry tomatoes (if needed)
1 Roma tomato
4 oz. low-salt roasted peanuts
2 limes
Canned/Dried Foods
8 oz. Arborio rice (if needed)
one 32 oz. box low sodium veggie broth
olive oil (if needed)
canola oil (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
12 oz. frozen, shelled edamame
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Sweet Potato Quesadillas with Homemade Tomato Salsa
This easy to make colonial Mexican favorite is basically a grilled tortilla sandwich. It can have any number of fillings: cheese, squash, even mashed potatoes. Tonight you get the flavors of savory sweet potatoes (or yams), onions, peppers, garlic, Kalamata olives and lime juice. Some quick beans and rice are added to the plate for variety.
You can use your own salsa and guacamole or your favorite commercial products.
Grocery List Sweet Potato Quesadillas
Sweet Potato Quesadillas
Produce
1 head garlic
1 yellow onion (if needed)
1 bunch fresh cilantro (if needed)
red bell pepper (if needed)
1 jalapeno pepper
1 Anaheim Pepper
one sweet potato or yam
1 slicing tomato
2 avocados
1 lime
1 orange
Canned/Dried Foods
brown rice (if needed)
one 15 oz. can black beans
one 15 oz. can no-salt chunky tomato sauce
low-sodium vegetable broth (if needed)
pitted Calamata olives (if needed)
ground cumin (if needed)
Frozen Food
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
4 oz. sharp cheddar cheese
9″ corn or whole wheat tortillas
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Leftover Night
Have yourself a smorgasbord! It’s Leftover Time!
Try serving tonights leftovers as a multi course meal. Make it an adventure.
Grocery List: Leftover Night
No grocery list needed today. You’re eating leftovers.
Hazelnut Tortellini
Something special is in store tonight. You’ll start with a simple cheese tortellini and then wrap it in a rich-tasting, toasted hazelnut sauce.
The dish is topped with chopped tomato and shredded Parmesan. Add dressed greens to the plate and this meal is finished. It’s easy but it tastes like a complex gourmet meal.
Grocery List: Hazelnut Tortellini
Hazelnut Tortellini
Produce
garlic (if needed)
1 yellow onion
one bag mixed spring greens
1 Roma tomato
1 pint cherry tomatoes
3 oz. hazelnuts
Canned/Dried Foods
Extra-virgin olive oil (if needed)
low sodium vegetable broth (if needed)
cornstarch (if needed)
dried oregano leaves (if needed)
ground nutmeg (if needed)
allspice (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan (if needed)
8 – 10 oz. fresh cheese tortellini
Menus and grocery lists:
February 11 – 16
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.
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 as a food source more that 2,000 years ago in Austria/Hungary. They’re a not-so-distant relative to broccoli and cauliflower. The European villagers called them “capuzzo.” We call these dark greens “kale.” Kale actually has more iron per ounce than beef and has become a staple worldwide in the human diet. These rich tasting greens lend themselves nicely to bold flavors like curry. Tonight, you’ll prepare them using a homemade 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)