Menus and shopping lists for July 28 – August 2 and August 4 – 9
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 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 for prima vera sauce: onions, red and green peppers, spinach, zucchini and summer squash to name a few. A good Prima Vera sauce 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
The omelet, wow! Talk about dish with deep roots in multiple cultures. The French tend to lay claim to it however. Let’s just agree to claim it delicious.
Tonight 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) or optional meat sausage. 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
Next week’s recipes if you’re ordering
1 week ahead
August 4 – 9
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: Barbecued Chicken with Creamed Peas and Potatoes
The seasonal foods tonight include corn on the cob, fresh peas and new potatoes! You’ll find them all at grocery stores and farmer’s markets this time of year. As a kid, one of my favorite summer side dishes was creamed peas and potatoes. Mom made this old-world dish with fresh ingredients and lots of butter and whole milk. My “new-world” version tastes like mom’s and still has the fresh ingredients, but the yogurt-based cream sauce has a fraction of the saturated fat.
The barbecued chicken can be either plant-based or meat. I love the plant-based version with barbequed Chick’n strip kabobs.
Grocery List: Barbecued Chicken with Creamed Peas and Potatoes
Barbecued Chicken with Creamed Peas and Potatoes
Produce
garlic
1 yellow onion
1 head leaf lettuce
cucumber
1-1/2 lb. peas in the pod (buy 12 oz. shelled, frozen frozen peas if no fresh available)
6 ears sweet corn
12-14 new baby potatoes
2 lemons
cherry tomatoes
Canned/Dried Foods
one 15 oz. can tomato sauce
low sodium vegetable broth
whole cloves (if needed)
bay leaf (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if no fresh available)
plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
8-10 boneless-skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt
nonfat milk (if needed)
butter (if needed)
Monday: Caesar Salad with Grilled Chicken
Hail to the Chef! Chef Caesar Cardini that is. He created this classic American salad back in 1924 when his restaurant was running out of food. As Chef Cardini was low on supplies, his salad consisted of only Romaine lettuce, anchovies and croutons. However, since I’m usually not running low on groceries when I make it, I add a few additional items to make it even more refreshing. The dressing’s what makes this salad so great and this eggless Caesar Dressing will not dissapoint.
I could live on this salad during the summer months. Buon Appetito!
Grocery List: Caesar Salad with Grilled Chicken
Caesar Salad with Grilled Chicken
Produce
1 red onion (if needed)
Romaine lettuce
Arugula
1 cucumber (if needed)
red bell pepper
jicama
10-12 cherry tomatoes
1 lemon
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Canned/Dried Foods
low sodium vegetable broth (if needed)
prepared or Dijon mustard (if needed)
Worcestershire sauce (if needed)
garlic powder (if needed)
Meat/Fish/Poultry
leftover chicken breast (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Mayonnaise or Veganaise (if needed)
Additional Items
Artisan bread
Tuesday: Swiss Chard with Pear and Gorgonzola
Plate some chard paired with sliced pear tonight. The first Bartletts are in so use ‘em at their peak.
Your greens take on that sweet and savory profile tonight with the help of fresh tree-ripened pears. They’re layered over a bed of quinoa and topped with chickenless tenders. Finish the plate with a sprinkle of toasted walnuts and crumbled Gorgonzola.
This is one of my favorite times of the year for greens. There are just so many preparation options.
Grocery List: Swiss Chard with Pear and Gorgonzola
Swiss Chard with Pear and Gorgonzola
Produce
garlic(if needed)
yellow onion(if needed)
1 bunch chard
1 ripe Bartlett pear
8-10 walnut halves
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
Chickenless tenders or equivalent product
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled Gorgonzola cheese
Wednesday: Cajun Beans ‘n’ Rice with Shrimp
The “Holy Grail” of Cajun food ingredients is on display tonight: onions, bell peppers and celery. Then there’s the seasoning, with lots of paprika, garlic powder, oregano and cayenne. Cajun food is easy to make and, as you will note from the spices, packed with flavor. It was developed by the French-speaking Arcadian people who came from Canada and settled in Louisiana.
In lieu of corn bread we’ll just have a warm corn tortilla.
Grocery List: Cajun Beans and Rice with Shrimp
Cajun Shrimp and Rice
Produce
garlic (if needed)
1 yellow onion (if needed)
1 cucumber
1 green bell pepper (if needed)
celery (if needed)
1 slicing tomato
1 lime
Canned/Dried Food
brown rice (if needed)
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
one 15 oz. can red kidney beans
low-sodium vegetable broth (if needed)
Tabasco (if needed)
onion powder (if needed)
garlic powder (if needed)
hot paprika (if needed)
oregano leaves (if needed)
basil leaves (if needed)
thyme leaves (if needed)
red wine to cook with (if needed)
Frozen Food
1 package large, raw, shelled and detailed shrimp (if not using fresh)
Meat/Fish/Poultry
12 oz. fresh, raw, shelled and detailed large shrimp (buy frozen if none available)
Chilled Food/Dairy
6” corn tortillas
plain, nonfat yogurt (if needed)
Thursday: Summer Tomato Pasta Prima Vera
There’s nothing quite like the flavor of freshly harvested tomatoes and this fruit of sweet perfection is still in season. You’ve already been introduced to the flavor-blast of garlic, onion, fresh basil and fresh tomatoes in this no-cook pasta sauce. Tonight you’ll revisit it because it’s the peak of the harvest season. Fuel up on fresh tomatoes. Enjoy!
Grocery List: Summer Tomato Pasta Prima Vera
Summer Tomato Pasta Prima Vera
Produce
garlic (if needed)
sweet onion (if needed)
fresh basil leaves
red or green leaf lettuce (if needed)
cucumber (if needed)
green pepper (if needed)
1 small 6 inch zucchini
1 small 6 inch yellow summer squash or a cayote summer squash
6 medium Cremini mushrooms
2 new carrots
3 slicing tomatoes
cherry tomatoes (if needed)
Canned/Dried Food
8 oz. dey spaghetti of choice
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Plant-based Field Roast Apple or Italian Sausage
Friday: Dino Kale with Peaches or Nectarines
Juicy tree-ripened nectarine slices and thin-sliced chickenless tenders adorn this seasonal kale dish.
The fruit and greens are served over quinoa and topped with crumbled feta cheese and toasted almond slices.
What a refreshing way to celebrate the close of a summer day. The harvest season just keeps on giving.
Grocery List: Dino Kale with Nectarines and Feta
Dino Kale with Nectarines, Almonds and Feta Crumbles
Produce
garlic (if needed)
yellow or sweet onion (if needed)
1 bunch of Dino Kale
1 ripe nectarine
sliced almonds(if needed)
Canned/Dried Foods
quinoa(if needed)
olive oil (if needed)
low-sodium veggie broth(if needed)
low sodium soy sauce(if needed)
balsamic vinegar(if needed)
Frozen Foods
Chickenless tenders of choice (if eating meatless)
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
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Cioppino Tuesday, December 31, 2024
It’s New Year’s Eve and Cioppino, the Italian inspired fish stew, is on the menu. Celery, onion, sweet peppers, fennel and capers punctuate a tomato-based broth that features a variety of seafood. Use frozen, cooked cod from freezer (you saved this in the first week of Dec.) and thaw it on a plate in the fridge during the day. If necessary, set it out to thaw on the counter about an hour before you start cooking.
Pick up fresh shrimp and mussels as needed. If you have no frozen cooked fish, bake about 6 oz. of cod today.
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