February Saturdays! It’s January 27 and we’re moving into February.
Menus and shopping lists for
January 28 – February 2 and February 4 – 9
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 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.
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)
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)
Poached Halibut with Cranberry Chutney
Tonight’s dinner offers lots of interesting color, flavor and texture to dazzle diners. It features a unique version of poached halibut served with cranberry chutney.
The plate will also feature yummy nutty rice and some seared zucchini, sweet onion and bell pepper.
You’ll also cook an extra 6 oz. of halibut for a seafood pasta meal on Friday.
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)
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
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
Halibut Pasta Marnara
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)
Menus and grocery lists for February 4 – 9
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.
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 pre-colonial Mexican meal 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 to complete this dinner.
You can use your own salsa and guacamole – “Tips and Time Savers” – 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)
Grocery List: Leftover Night
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