It’s Saturday, January 20
Menus and shopping lists for January 21 – 26 and January 28 – February 2
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 21 – 26
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 as an option.
semble and bake. Since it’s Sunday, one way or the other you’re sure to find the thyme.
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
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
Tonight you 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. Just make sure they’re the seedless variety.(You can used canned Mandarin sections too.)
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)
Next week’s recipes if you’re ordering
1 week ahead.
January 28 – February 2
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: Asian Vegetable Stew
East meets west tonight in this terrific Western-style stew with an Asian accent. Lots of plentiful root vegetables; sweet potatoes, mushrooms, carrots, yam, rutabaga and onion inhabit this stew. It has fresh cilantro and basil with citrus overtones that are all worked into a European-style brown gravy. You’ll also make some delicious and hearty marinated/grilled tofu to add to this meal.
You can make the entire recipe early in the day and let it rest until time to dine.
Grocery List Asian Vegetable Stew
Sunday, Asian Vegetable Stew
Produce
garlic (if needed)
1 medium onion
1 small package fresh dill
1 bunch fresh basil
1 bunch fresh cilantro
1 head celery (if needed)
one 8 inch zucchini
1 red bell pepper
1 medium sweet potato
1 medium yam
2 medium rutabagas
1 Portobello mushroom
4-5 crimini mushrooms
2 limes
Canned/Dried Foods
canola oil (if needed)
sesame oil (if needed)
one 32 oz. box low-sodium vegetable broth
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
unbleached all-purpose flour (if needed)
1/2 tsp. fresh ground black pepper
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one 16 oz. package ultra-firm tofu
Additional Items whole wheat or herb rolls (one per diner)
Monday: Hot Chicken Salad
Eating a little lighter from time-to-time is good for all of us, so today we have warm, freshly-cooked chicken slices (or plant-based option) on a multi-textured dinner salad. Lettuce, cucumber, tomatoes, dried tart cherries and steamed broccoli play parts in this salad celebration. It’s dressed with a warm orange juice based, Asian-style dressing.
Grocery List Hot Chicken Salad
Hot Chicken Salad
Produce
1 head Romaine lettuce
green pepper (if needed)
sweet onion
3 Roma tomatoes
1 tart apple
4 oz. dried tart cherries
5 oz. broccoli
garlic (if needed)
Canned/Dried Foods
white wine for cooking (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
Dijon mustard (if needed)
quinoa (if needed)
Frozen Foods
1 package Morningside Chik’n Strips (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
(If you need to stock up, buy a 4 or 6 pack)
Chilled Foods/Dairy
orange juice (if needed)
Tuesday: Poached Halibut with Cranberry Chutney
Tonight we offer another wonderful flavor combo. This version of poached halibut may elicit cheers from your diners. It is served with a pineapple/cranberry chutney. Basically chutney is a tangy/spicy spreadable paste that often includes fruit.
The plate will also feature yummy nutty rice and some sautéed zucchini, sweet onion and bell pepper.
There’s lots of interesting color, flavor and texture here to dazzle diners.
You’ll have about 6 oz. of cooked halibut ready for a quick pasta meal on Friday.
Quick-cook some rice as you get ready for work this morning.
Grocery List Poached Halibut with Cranberry Chutney
Poached Halibut with Cranberry Chutney
Produce
two 8 inch zucchinis
1/2 a red bell pepper (if needed)
1 sweet onion
1 bunch green onions
2-4 oz fresh pineapple spears (if available, if not use canned)
garlic (if needed)
1 jalapeno or serrano pepper
1 thumb of ginger root
1 lime
1 lemon
8 pecan halves
3 oz. dried cranberries
Canned/Dried Foods
brown rice (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
dried cilantro (if needed)
olive oil (if needed)
rice wine vinegar (if needed)
low sodium soy sauce (if needed)
dried parsley leaves (if needed)
low sodium veggie broth (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
1 lb. fresh halibut fillets
Chilled Foods/Dairy
orange juice (if needed)
Wednesday: Spanish-style Rice with Nested Arugula
When I was a kid in Montana, my mom used to call this dish “Spanish rice.” I make it a little differently. Arugula and fresh cilantro were way too “exotic” to find on the menu in Montana back then, but now they’re mainstream in most supermarkets.
Use last night’s leftover rice for tonight’s meal.
Grocery List Spanish Beans and Rice with Nested Arugula
Wednesday, Spanish-style Rice with Nested Arugula
Produce
garlic (if needed)
1 yellow onion
1 bag organic arugula
3 kiwis
Canned/Dried Foods
brown rice (if needed)
one 15 oz. can no-salt chunky tomatoes
one 15 oz. can black beans
extra virgin olive oil (if needed)
balsamic vinegar (if needed)
molasses (if needed)
honey (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
ground cumin (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Thursday: Bok Choy Stir-fry
A delicious stir-fry is on tap tonight with one of my favorite cruciferous vegetables, bok choy! Baby Bok Choy is desirable for this recipe but some stores may not carry it on a regular basis. You’ll easily find adult bok choy though. Feel free to use either one.
You’ll need 1 C. dry quinoa and 2 C. water ready to go as you start the recipe.
Grocery List Baby Bok Choy Stir-fry
Bok Choy Stir Fry
Produce
garlic (if needed)
sweet onion (if needed)
2 bunches baby bok choy
red bell pepper (if needed)
6 oz. white mushrooms
1 orange
4 oz. slivered almonds
Canned/Dried Foods
quinoa (if needed)
one 6 oz. can sliced water chestnuts
low sodium veggie broth (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
white wine for cooking (if needed)
Frozen Foods
chicknless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
Friday: Halibut Pasta Marinara
Tonight you’ll use leftovers to create a tasty Italianate seafood ragu dish.
Mushrooms, onions, sweet peppers and celery combine with leftover cooked halibut, Italian Sausage and capers in a spicy Marinara sauce. This meal is a fantastical feast of pasta with fresh fish from the fridge. What a great choice for a relaxing Friday night.
If you don’t have leftover Marinara Sauce, make some as you begin prep (“Tips and Time Savers.)
Grocery List: Halibut Marinara Pasta
Halibut Pasta Marinara
Produce
garlic (if needed)
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
green bell pepper (if needed)
red bell pepper (if needed)
cherry tomatoes (if needed)
Canned/Dried Foods
dry brown rice penne pasta
one 15 oz. can tomato sauce
one 15 oz. can no salt tomato sauce
Dijon mustard (if needed)
white balsamic vinegar (if needed)
capers (if needed)
red wine to cook with (if needed)
Frozen foods
Meat/Fish/Poultry
Leftover cooked halibut (fridge at home)
Leftover, cooked, meatless Italian Sausage (fridge at home)
Chilled Foods/Dairy
shredded Parmesan (if needed)