It’s Saturday, January 13
Menus and shopping lists for January 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 January 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: Smoked Salmon Pasta
The ancient salty and savory flavor of smoked salmon gets paired with snow peas in a terrific pasta. The dish gets extra umami from browned mushrooms and the whole dish is gift wrapped in a basil pesto “cream sauce.” Make a side salad of your choice to finish the meal.
Grocery List: Smoked Salmon Pasta
Sunday, Smoked Salmon Pasta with Snow Peas
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce (if needed)
1 bunch fresh basil
1 cucumber
9 oz. fresh snow peas (use frozen if no fresh available)
8-10 Crimini mushrooms
3 Roma tomatoes
1 pint cherry tomatoes
one fourth cup pine nuts
Canned/Dried Foods
8 oz. whole wheat or brown rice penne pasta
one 32 oz. box low-sodium vegetable broth
good extra-virgin olive oil (if needed)
cornstarch (if needed)
White wine to cook with (if needed)
Frozen foods
1 package frozen snow peas (if no fresh are available)
Meat/Fish/Poultry
4-6 oz. smoked salmon (you may find it in chilled foods)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
one 16 oz. package ultra-firm tofu
4-6 oz. smoked salmon
Monday: Hot ‘n’ Sour Stir Fried Kale
This kale dish is based on a favorite Hot n’ Sour Soup from a Seattle restaurant. Tonight we skip the soup part and add more vegetables, specifically kale. This cozy comfort-food version of stir-fry combines hot, savory, sweet and sour flavors with lots of texture.
Grocery List: Hot 'n' Sour Stir Fry
Hot n Sour Stir Fry
Produce
1 bunch Lacinato kale
garlic(if needed)
1 sweet onion
1 red bell pepper
5 oz. broccoli
5 oz. white or crimini mushrooms
2 Roma tomatoes
1 piece ginger root
Canned/Dried Foods
brown rice (if needed)
one 8 oz. can sliced water chestnuts
one 8 oz. can bamboo shoots
low sodium veggie broth (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
white granulated sugar(if needed)
cayenne pepper (if needed)
cornstarch(if needed)
white wine to cook with (if needed)
Frozen Foods:
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs(if needed)
1 package Asian-style baked tofu
Tuesday: Tuscan White Bean and Cabbage Soup
This Italian-style soup uses Cannelli Beans (you also can use Great Northern beans) with onion, garlic, fennel, cabbage and sweet peppers in a tomato base with basil and oregano.
Get ready for comfort-food to warm you on cold a winter night. If you like, pick up some artisan bread or rolls to go with tonight’s meal.
The recipe makes a big pot of soup. It’s a good meal to share with family or friends.
Grocery List: Tuscan White Bean and Cabbage Soup
Tuscan White Bean and Cabbage Soup
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce(if needed)
one half of a green cabbage
fresh parsley
cucumber (if needed)
red bell pepper
1 bulb fennel
1 carrot
cherry tomatoes (if needed)
Canned/Dried Foods
one 24 oz. box low sodium vegetable broth
one 29 oz. can chunky tomato sauce
two 15 oz. cans low-sodium Great Northern or Pinto beans
Tabasco sauce(if needed)
dry basil leaves(if needed)
dry oregano leaves (if needed)
bay leaf(if needed)
red wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese
Additional Items
a loaf of Artisan bread
Wednesday: Caesar Salad with Smoked Salmon
The classic Caesar is a standard offering at the American table and tonight it’s on the menu. This version includes Romaine lettuce, cucumbers, red bell pepper, onions and tomatoes.
We’ll compliment this Caesar with leftover smoked salmon and a delicious eggless Caesar Dressing. Skip the croutons and serve it with fresh bread or toast. Buon Appetito!
Grocery List Caesar Salad with Sliced Chicken
Caesar Salad with Smoked Salmon
Produce
garlic (if needed)
cherry tomatoes (if needed)
1 red bell pepper (if needed)
Romaine or Green Leaf Lettuce
1 cucumber (if needed)
Canned/Dried Foods
balsamic vinegar (if needed)
prepared mustard (if needed)
low sodium vegetable broth (if needed)
Good olive oil (if needed)
Worchestershire Sauce (if needed)
Frozen Foods
None tonight
Meat/Fish/Poultry
None tonight
Chilled Foods/Dairy
Shredded Parmesan cheese (if needed)
Veganaise (if needed)
Leftover smoked salmon from fridge at home
Additional Items
one whole-grain roll per diner
Thursday: Curried Kale with Bulgur and Lentils
Another cold weather variations of kale awaits. These greens can be traced back 2,000 years to Austria/Hungary and they are a not-so-distant relative to broccoli and cauliflower. The villagers called it “capuzzo.” We call it kale.
Tonight, you’ll return to one of my favorite versions of kale preparation. It combines homemade Masala curry spice mix with pieces of sweet, fresh pineapple. It’s served over hearty bulgur with a scoop of savory lentils.
Grocery List Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
2 Mandarin oranges
Canned/Dried Foods
bulgur (if needed)
low sodium vegetable broth
low-sodium soy sauce (if needed)
bay leaf (if needed)
Masala curry powder (if needed)
honey (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Friday: Pasta Bolognese
Today, you’ll add another recipe to your repertoire of pasta sauces. Pasta Bolognese (or pasta Bologna-style). That, however, would not be pasta made with cheap lunch meet slices. Bologna is a region in Northern Italy where they enjoy this version of pasta with meat sauce. Featuring ground meat in the sauce is an American adaptation. You’ll create your own Italian h omemade Italian sausage right on the stovetop. You can trust this sausage, as you know everything that’s in it.
Grocery List Pasta Bolognese
Pasta Bolognese
Produce
1 head green or red leaf lettuce
1 pint cherry tomatoes
1 cucumber
1 yellow onion
garlic (if needed)
Canned/Dried Food
two 15 oz. can tom sauce
two 15 oz. can no salt tom sauce
red wine to cook with (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
ground fennel seed (if needed)
one package whole wheat dry penne pasta (or pasta of choice)
Frozen Foods
meatless ground substitute (if going meatless)
Meat/Fish/Poultry
one half lb. ground turkey breast (if using meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Menus and grocery lists for January 21 – 26 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: Baked Egg and Cauliflower Casserole
A few years ago I discovered lemon thyme while selecting plants for my herb garden. It’s now my favorite version of thyme and is the dominant herb in this Egg/Cauliflower Casserole. You can substitute regular thyme and a tablespoon of fresh lemon juice if you need to.
Grocery List: Baked Egg and Cauliflower Casserole
Baked Egg and Cauliflower Casserole
Produce
1 sweet onion
16 oz. cauliflower
1 red bell pepper
two 6 inch zucchinis
4 medium red potatoes
fresh lemon thyme leaves (use dry thyme if none available)
2 Mandarin oranges
Canned/Dried Foods
dry thyme leaves (if needed)
1 bottle Santa Cruz pure lemon juice (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
nonfat milk (if needed)
4 oz. smoked gouda cheese
1 package Field Roast Apple Sausage
Monday: Broccoli Pineapple Stir-fry
It’s tangy, tasty and terrific! You’re being good to yourself with this large dose of cruciferous vegetables. Powerhouse broccoli, with onion, sliced water chestnuts and browned mushrooms are paired with fresh pineapple, toasted sliced almonds and marinated/grilled tofu in a tangy Asian sauce. Flavors and textures galore live in this meal!
Grocery List Broccoli/Pineapple Stir Fry
Broccoli/Pineapple Stir Fry
Produce
garlic (if needed)
1 yellow onion (if needed)
5 large cremini mushrooms
12 oz. broccoli
9 oz. fresh pineapple spears (if available – if not purchase canned chunks)
4 oz. sliced almonds
Canned/Dried Foods
brown rice (if needed)
low sodium vegetable broth (if needed)
one 6 oz. can sliced water chestnuts
one 6 oz. can pineapple chunks (if no fresh available)
sesame oil (if needed)
low sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
rice wine vinegar (if needed)
coconut extract (if needed)
cornstarch (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
1 package Asian style baked tofu (if no marinated tofu at home)
almond milk (if needed)
Tuesday: Mediterranean Tortellini with Hummus and Spinach
Turn your place into a fine neighborhood bistro tonight! You’re fixing a Mediterranean-style tortellini with hummus and fresh spinach. The service is great, the company is stellar and the price is right.
A mound of traditional hummus rises from the center of this serving of cheese tortellini swimming in a yogurt-based white sauce with sweet peppers and kalamata olives. The plate is finished with a wreath of dressed baby spinach and chopped tomatoes.
Grocery List Mediterranean Tortellini with Hummus and Spinach
Mediterranean Tortellini with Hummus and Spinach
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce (if needed)
1 package baby spinach
1 bunch fresh parsley
1 cucumber (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 lemon
1 Roma tomato
1 pint cherry tomatoes (if needed)
Canned/Dried Foods
low sodium vegetable broth (if needed)
olive oil (if needed)
balsamic vinegar (if needed)
tahini paste (if needed)
4 pitted Kalamata olives (if needed)
cornstarch (if needed)
dried oregano leaves (if needed)
dried ground cumin (if needed)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
crumbled. feta cheese
8 – 10 oz. fresh cheese tortellini or ravioli
Wednesday: Borscht
If you’ve cooked ahead by roasting beets on Sunday, that’s great! If needed, cook them now.
Earthy, rich and colorful beets are the major feature in this famous root vegetable soup. This soup has been a staple food in Russian, Jewish and Eastern Slavic cultures for centuries.
You’ll enhance the nourishment and interest with shredded carrots, red potatoes, and cabbage.
Finish the meal with some cucumber salad and yummy artisan rye bread.
Grocery List: Borscht
Borscht
Produce
garlic (if needed)
1 large yellow onion
1 sweet onion
one fourth head cabbage (if needed)
1 cucumber
3 large beets
2 medium red potatoes
2 large carrots
Canned/Dried Foods
one 32 oz. box low sodium vegetable broth
apple cider vinegar (if needed)
rice wine vinegar (if needed)
ground caraway seed (if needed)
dry dill weed (if needed)
No Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Additional Items
Artisan Rye Bread
Thursday: Asian-style Chard with Mandarin Oranges and Tofu
Tonight your dinner plate will feature chard. These dark leafy greens have been adopted and adapted as a food source by nearly every culture on earth. You’ll serve it over quinoa, (pronounced “keen-wa”), an ancient grain from the Andes that is very high in protein.
This recipe also calls for Mandarin orange sections. Look for them under other aliases like Satsuma, tangerines or clementines making sure they’re the seedless variety. (You can also use canned Mandarin oranges).
Grocery List Asian Style Chard, Mandarin Oranges and Tofu
Asian-Style Chard with Mandarin Oranges
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
2 Mandarin Oranges
sliced almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
sesame oil (if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
1 package Asian style baked tofu
Friday: Taco Salad
Maximum munchability awaits your diners tonight. This taco salad features a fluted tortilla cup filled with homemade taco filling and surrounded by seasonal crisp lettuce. Savory avocados, sliced bell peppers, cucumbers and poppin’ good cherry tomatoes round out the flavor and texture profile. It’s topped with homemade tomato salsa. What’s not to like here?
Grocery List Taco Salad
Thursday, Taco Salad
Produce
garlic (if needed)
1 medium yellow onion
1 head red leaf lettuce
1 bunch cilantro leaves
1 cucumber
1 green pepper
1 Anaheim pepper
1 Jalapeno pepper
1 lime
3 Roma tomatoes
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one – 15 oz. can no-salt chopped tomatoes
honey (if needed)
dry oregano leave (if needed)
ground cumin (if needed)
mild chili powder (if needed)
red wine to cook with (if needed)
Frozen Foods
ground meatless substitute (if going meatless)
Meat/Fish/Poultry
one half lb. ground turkey breast (if eating meat)
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese
fresh tomato salsa (if not making quick, low-sodium salsa)
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TLT Sandwich and Leftover Umbrian Bean Soup: Friday, September 27, 2024
This traditional Soup and Sandwich meal features a delicious and healthful version of a “bacon lettuce and tomato” sandwich. It’s made with smoky tempeh and therefore called a TLT.
You’ll accompany it with a bowl of the leftover Umbrian Bean Soup from Sunday. Here’s the good news…that soup just gets better sitting in the fridge.
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