It’s Saturday, July 13th
Menus and shopping lists for July 14 – 19 and 21 – 26
Another great week of dining lies ahead. Enjoy!
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
July 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: Barbequed Marinated Tofu with Sweet Corn and Roasted Potatoes
Today you’ll prepare some Marinated and Grilled Tofu served with a homemade, lip-smacking barbecue sauce. It will share the dinner plate with roasted potatoes and seasonal corn on the cob. A crisp green salad finishes this summer celebration.
You’ve purchased and frozen a package of extra or ultra-firm tofu. Now you’ll need to thaw that package of tofu as you prepare to make this delicacy. Marinating takes extra time so start this recipe around mid-day.
Grocery List: Barbecued "T" Ribs and Sweet Corn
Wild Game Grilled Tofu with Vegetables
Produce
garlic (if needed)
1 yellow onion
1 head red leaf lettuce
1 cucumber
1 red pepper
1 green pepper
two 8 inch zucchinis
4 ears sweet corn
6 medium red potatoes
cherry tomatoes
2 lemons
Canned/Dried Foods
one 15 oz. can tomato sauce
one 32 oz. box, low-sodium vegetable broth
white truffle oil (if needed)
balsamic vinegar (if needed)
low-sodium soy sauce or Tamari (if needed)
Dijon mustard (if needed)
Brown sugar or molasses (if needed)
thyme leaves (if needed)
Rosemary leaves (if needed)
oregano leaves (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
6 skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
1 lb. ultra firm tofu (if eating plant-based)
3 oz. capricho cheese (optional)
Monday: Curried Swiss Chard with Mango
Yet another way to enjoy fresh greens is with curry. Curry seasonings are common in warmer climates, and I find them very satisfying in hot weather. Use commercial yellow curry powder or homemade Masala Curry Spice mix.
Use fresh mango, if possible, but frozen is another option. Plant-based “chickenless” tenders, or optional chicken, will add extra protein to the meal .
Grocery List: Curried Chard with Mango
Grocery List Curried Greens with Mango
Produce
garlic (if needed)
1 yellow onion
1 bunch chard
1 red bell pepper
1 fresh mango or 8 oz. fresh cut mango (if none available use frozen)
Canned/Dried Foods
brown rice (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce or Tamari (if needed)
balsamic vinegar (if needed)
molasses (if needed)
cornstarch (if needed)
yellow curry powder (if needed)
ground turmeric (if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
chickenless tenders (if going meatless)
frozen mango pieces (if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
1 cooked chicken breast (leftover from last night and if eating meat)
Tuesday: Chicken and Cheese Quesadillas and Salad
More hot weather fare is on tap tonight. The beauty of quesadillas is how quickly they go together. You can use a few sliced chickenless tenders or optional chicken. This meal is quick to the table and nourishing.
Add a green salad with fresh, homemade dressing and you’re good to go.
Grocery List: Chicken and Cheese Quesadillas
Quesadillas with Green Salad
Produce
garlic (if needed)
onion (if needed)
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
cucumber (if needed)
red bell pepper (if needed)
2 jalapeno peppers
1 Anaheim pepper
3 Roma tomatoes
3 limes
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 cooked chicken breast from fridge at home (if eating meat)
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
two 8 inch soft flour whole-wheat tortillas
Wednesday: Edamame and Cabbage with Spicy Garlic Sauce
The rich, high-protein edamame bean is the feature of tonights meal. It’s flavor is similar to peas, only it has a more buttery overtone with a hint of nuttiness. It’s paired with Napa cabbage, shredded carrot and shaved onions. You’ll smother it in a spicy garlic sauce and served it over brown rice.
The dish offers up a refreshing new stir-fry flavor bundle that will have you looking for other recipe opportunities that feature this Asian favorite.
Grocery List: Edamame and Cabbage with Spicy Garlic Sauce
Edamame and Cabbage with Spicy Garlic Sauce
Produce
garlic (if needed)
1 yellow onion
Napa cabbage
fresh cilantro (if needed)
1 large carrot
8 oz. fresh shelled edamame (buy frozen if no fresh available)
1 piece fresh ginger root
2 purple plums
Canned/Dried Foods
high-heat canola oil (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)
Frozen Foods
frozen edamame (if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
Leftover cooked brown rice
Thursday: Chop Salad with Grapefruit and Avocado
Tonight you’ll throw together a crunchy and zesty salad of chopped vegetables and fruits that are guaranteed to add interest to your dinner table. The combination of the sharp citrus of grapefruit, the buttery richness of avocado, and the savory flavor of hardboiled egg make up the essence of this salad.
The salad is enhanced with the watery crispness of jicama and served with cilantro/lime dressing.
Why is it called a chop salad? You guessed it. It’s because everyting is chopped. You’ll find this particular combination very satisfying. Pick up a nice Artisan roll to go along with the meal.
Grocery List: Chop Salad with Grapefruit and Avocado
Chop Salad with Grapefruit and Avocado
Produce
1 head Romaine lettuce
1 bunch green onions
fresh cilantro (if needed)
1 red, yellow or orange bell pepper
1 cucumber
1 jicama
1 ripe avocado
1 pint cherry tomatoes
1 lime
1 grapefruit
Canned/Dried Foods
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Cilantro-lime dressing (leftover from last night)
Additional Items
2 fresh artisan rolls (1 per diner)
eggs (if needed)
Friday: Pizza Friday
It’s Pizza Friday! You may have 2/3 C. of leftover Marinara Sauce. If not, make some. Prepare your own pizza dough early in the day (Tips and Timesavers) or use a frozen, premade crust. I’ve even purchased frozen or chilled bread dough which also works for pizza.
Use “Field Roast” Apple Sausage (or equivalent) or optional meat sausage. Everyone’s going to be happy with this meal!
Grocery List: Pizza and Salad
Friday, Pizza Night
Produce
garlic (if needed)
yellow onion (if needed)
1 head red leaf lettuce
1 cucumber
red bell pepper (if needed)
5 oz. Cremini mushrooms
cherry tomatoes
1 fresh nectarine
Canned/Dried Foods
low-sodium vegetable broth (if needed)
White Grapefruit Balsamic or white balsamic vinegar (if needed)
Tabasco sauce (if needed)
Dijon Mustard (if needed)
dry oregano leaves (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
1 Pre-made, thin pizza crust(if not making homemade)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
plain, nonfat yogurt (if needed)
Plant-based Field-Roast apple sausage
Next week’s recipes if you’re ordering
1 week ahead
July 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: Summer Salad Sampler
Prepare these salads throughout the day and enjoy a leisurely summertime meal. You’ll lay out a salad smorgasborg: Farro/Corn/Tomato Salad, an Avocado/Romaine Salad with shaved Parmesan and a seasonal Mixed Berry Salad. Compliment the salads with some Basil Hummus and a small baguette and you’ll have some lovely summertime grazing.
Assemble the Farro/Corn /Tomato salad, Seasonal Berry Salad and Basil Hummus early in the day and chill in the fridge. Wait until just before dining to finish the Avocado/Romaine Salad.
Grocery List: Summer Salad Sampler
Summer Salad Sampler
Produce
garlic(if needed)
1 sweet onion
1 head Romaine lettuce
1 bunch fresh basil leaves
1 bunch green onions
1 bunch cilantro
curly parsley
1 Anaheim pepper
1 jalapeno pepper
1 red bell pepper –
3 avocados
2 slicing tomatoes
3 limes
2 lemons
2 ripe peaches
1 quart strawberries
1 pint blueberries
Canned/Dried Foods
8 oz. wheatberries or farro
canola oil(if needed)
one 15 oz. can garbanzo beans
one 32 oz. box low-sodium vegetable broth
chunky peanut butter (if needed)
honey(if needed)
vanilla extract(if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods
plain, nonfat yogurt(if needed)
1 small block Pecorino or Parmesan cheese
Additional Items
1 small baguette or whole-wheat pita bread
Monday: Giambotta
Giambotta is a warm weather Italian stew. It’s a bit like the French ratatouille using seasonal vegetables like eggplant, zucchini and bell peppers. This happens to be the season for these wonderful veggies. Hallelujah! Giambotta often has potatoes, but I dispense with them and serve it over a summery mix of bulgur with parsley.
The extra time in preparing this recipe allows for the eggplant to sweat. You might go for a quick walk while you wait.
Grocery List: Giambotta
Giambotta
Produce
garlic (if needed)
1 medium sweet onion
1 head green leaf lettuce
1 bunch fresh basil leaves (if needed)
1 cucumber
1 green bell pepper
1 red bell pepper
8 oz. Cremini mushrooms
16 oz. eggplant
cherry tomatoes (if needed)
Canned/Dried Foods
one 15 oz. can no salt diced or chopped tomatoes
one 15 oz. can tomato sauce
balsamic vinegar (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan
Additional Items
1 baguette
Tuesday: Avocado, Peach and Warm, Grilled Chicken Salad
This is a terrific dinner salad for warm summer evenings. It’s inspired by a recipe from Kate Sherwood in The Nutrition Action Newsletter.
This recipe features juicy, tree-ripened peaches with the buttery richness of avocado, crisp fresh lettuce and a variety of other salad fixings. It makes for a fantastical mix of fresh flavors on your plate.
Pick up a loaf of artisan bread, or a couple of rolls, to enjoy with your dinner tonight.
Grocery List: Peach and Avocado Salad
Avocado/Peach/Grilled Chicken Salad
Produce
garlic (if needed)
1 bunch green onions
1 head red or green leaf lettuce
1 cucumber
1 Anaheim pepper
1 avocado
1 pint cherry tomatoes
2 limes
1 large ripe peach
2 ripe purple plums or one per person
Canned/Dried Foods
sliced almonds (if needed)
good olive oil (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice(if eating meatless)
Meat/Fish/Poultry
1 grilled, skinless chicken breast (if eating meat)
Additional Items
artisan bread of choice
Wednesday: Japanese Noodles and Broccoli
Garden fresh broccoli is featured in this Japanese Udon noodle bowl. The noodles and vegetables are bathed in a slightly sweet broth seasoned with ginger, miso, rice wine vinegar and a touch of wasabi. Chopped green onions and peanuts finish this flavorful noodle dish. You add Asian-style baked tofu to provide additional protein to the bowl.
This meal is a real celebration of summer flavors and is finished with some chilled cantaloupe.
Grocery List: Japanese Noodle Bowl with Broccoli
Japanese Noodles and Broccoli
Produce
garlic (if needed)
one bunch green onions (if needed)
savoy cabbage (if needed)
red bell pepper (if needed)
yellow bell pepper (if needed)
1/2 lb. broccoli
5 medium, white or cremini mushrooms
1 lime
one fourth Cup roasted peanuts
Canned/Dried Foods
sesame oil (if needed)
high heat canola oil (if needed)
low sodium vegetable broth (if needed)
Asian garlic/pepper sauce (if needed)
brown rice miso (if needed)
rice wine vinegar (if needed)
9 oz. dry Udon noodles
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
1 package Asian style baked tofu
one half chilled melon (if needed)
Thursday: Warm Lentil/Arugula Salad
Throw some lentils on to cook to get things started tonight. Let them cool slightly and enjoy them in this lovely warm lentil/arugula salad. Top the salad with sweet, fresh strawberries, toasted almonds and feta crumbles.
Pour a glass of your favorite chilled summer beverage and enjoy some leisurely dining on a warm summer evening.
Grocery List: Lentil Arugula Salad
Warm Lentil/Arugula Salad with Strawberries
Produce
sweet onion (if needed)
1 head red or green leaf lettuce
1 bag baby arugula
red bell pepper (if needed)
green bell pepper (if needed)
1 cucumber (if needed)
cherry tomatoes (if needed)
1 pint strawberries
one fourth Cup sliced almonds (if needed)
Canned/Dried Foods
1 C. brown lentils (if needed)
good olive oil (if needed)
one 32 oz. box low-sodium vegetable broth (if needed)
Prepared mustard (if needed)
Balsamic vinegar (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional items
leftover artisan bread or artisan rolls
Friday: Free-food Friday! It’s Leftover Night!
Hey! It’s Free Food Friday at your house. Celebrate! Make it a multi-course affair. You’ll mostly use the microwave tonight, so the kitchen shouldn’t get too hot. Make a little green salad to add something fresh to the affair.
Grocery List: No Groceries Required - Leftover Night
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