It’s Saturday, July 20th
Menus and shopping lists for July 21 – 26 and July 28 – August 2
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 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 and uses 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 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, 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.
The weather is warm so the light cooking involved in this recipe will be welcome. 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 Friday Free Food Night 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
Next week’s recipes if you’re ordering
1 week ahead
July 28 – August 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: Grilled Polenta with Prima Vera Sauce
It’s harvest time, and this is when we have access to seemingly endless fresh-from-the-garden choices: onions, red and green peppers, spinach, zucchini and summer squash to name a few. A good Prima Vera with fresh vegetables is pretty much guaranteed during this season.
Serve your Prima Vera Sauce over grilled polenta tonight!
Grocery List: Red Sauce Prima Vera with Grilled Polenta
Grilled Polenta with Prima Vera Sauce
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 handful of baby spinach leaves or small bag baby spinach
1 cucumber 1 red bell pepper
1 green pepper
one 6 inch zucchini
1 small yellow summer squash
4 oz. Crimini mushrooms
1 pint cherry tomatoes
Canned/Dried Foods
8 oz. polenta style cornmeal (if needed)
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
pitted Kalamata olives (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 (if needed)
1 package plant-based Field Roast Apple Sausage or equivalent product
Monday: Spinach Salad with Smoky Tempeh and Sliced Egg
In 1879, German chemist Erich Von Wolf misplaced a decimal point while researching the iron content of spinach and created a legendary food. He meant to write that the iron content was 3.5 grams per 100 gram serving, but instead wrote 35 grams per 100 grams serving.
Don’t worry though, your desire to eat a healthy spinach salad is not misplaced. It is still wonderfully nutritious, particularly when you consume it with all the other goodies that are in tonight’s salad.
Grocery List: Spinach Salad Egg,Tempeh
Spinach Salad with Tempeh and Sliced Eggs
Produce
one 4 oz. bag baby spinach leaves or 1 bunch fresh spinach
1 cucumber
1 bunch green onions
red bell pepper (if needed)
1 medium carrot
2 Roma tomatoes or 10 cherry tomatoes
3 oz. sliced almonds
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
Smoky tempeh
blue or Gorgonzola cheese crumbles
Additional Items
1 whole grain Artisan roll per serving
Tuesday: Swiss Chard with Shrimp and Mango
Chard with an Asian flair is served with shrimp and fresh mango tonight. The sauce is accented with mint and basil while sliced water chestnuts add additional snap to each savory bite. The greens are served over the ever-versatile quinoa and topped off with toasted almond slices. Tasty dining awaits.
Grocery List: Swiss Chard with Shrimp and Mango
Swiss Chard with Shrimp and Mango
Produce
garlic (if needed)
1 yellow onion (if needed)
1 bunch Swiss Chard
fresh mint leaves
fresh basil leaves (if needed)
1 fresh mango
1 oz. almond slices (if needed)
Canned/Dried Foods
quinoa(if needed)
low-sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
rice wine vinegar(if needed)
Asian hot pepper sauce (if needed)
Frozen Foods
Large, cooked, shelled and detailed shrimp (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
Wednesday: Mushroom and Cheese Omelet
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It’s time again for an omelet. The omelet, wow! Talk about dish with a blend of cultures! Although the French claim it, it’s origins have deep international roots. We’ll be adding smoky tempeh (a contemporary version of an Indonesian staple) and then we’ll top it with homemade tomato salsa (thanks to the Aztecs and Mayans).
A crisp green salad finishes this meal.
Grocery List: Mushroom Cheese Omelet and Salsa
Mushroom Cheese Omelet
Produce
garlic (if needed)
1 yellow onion (if needed)
1 head leaf lettuce
1 cucumber
6 crimini mushrooms
1 pint cherry tomatoes
1 orange
Canned/Dried Foods
whole grain bread (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
1 package Smoky Tempeh
butter (if needed)
eggs (if needed)
nonfat milk (if needed)
sharp cheddar cheese (if needed)
Thursday: Baked Salmon with Roasted Cauliflower and Green Pea Chutney
A beautiful piece of baked salmon complimented by seasonal roasted cauliflower will share the spotlight tonight. Complete the plate with some light and refreshing Lemon/Scallion Rice and a delightful green pea chutney.
This is a memorable summer ensemble.
Grocery List: Baked Salmon, Roasted Cauliflower, Lemon Scallion Rice
Baked Salmon with Roasted Cauliflower and Lemon Scallion Rice
Produce
fresh cilantro leaves
1 bunch Italian parsley
1 bunch green onions<(if needed)
1 small head of cauliflower (about 12 oz.)
1 serrano pepper
cherry tomatoes(if needed)
2 lemons
1 lime
Canned/Dried Foods
brown rice(if needed)
sesame oil(if needed)
fenugreek seeds
black peppercorns
walnuts (if needed)
low-sodium soy sauce(if needed)
Asian garlic pepper sauce(if needed)
Frozen Foods
Frozen peas (if needed)
Meat/Fish/Poultry
1 lb. fresh salmon fillets(buy in 3 equal fillets)
Chilled Foods/Dairy
Friday: Pizza Friday
It’s Pizza Friday! Make 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. You may have 2/3 C. of leftover Marinara Sauce. If not, make some.
Use Field Roast Apple Sausage (or equivalent) for this pizza. Everyone’s going to be happy with this meal!
Grocery List: Friday Pizza Night
Friday Pizza and Salad
Produce
yellow onion (if needed)
red or green leaf lettuce (if needed)
1 cucumber (if needed)
6 oz. medium-sized cremini mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
rice wine vinegar(if needed)
Dijon mustard (ifneeded)
pitted Kalamata olives (if needed)
dried dill weed (if needed)
dried savory leaves (ifneeded)
Frozen Foods
1 package frozen pizza crusts(if not making homemade crusts)
Meat/Fish/Poultry
1 Italian chicken or turkey sausage link (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese(if needed)
Plant-based Field Roast Italian sausage or other plant-based option (if eating meatless)
Leftover Marinara Sauce from fridge at home
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