It’s Saturday, June 1st.
Menus and shopping lists for June 2 – 7 and 9 – 14.
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
June 2 – 7
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: Lentil Loaf and Roasted Red Potatoes with Caramelized Onion Sauce
Today we’re putting together a plant-based “meat loaf.” This loaf has a lip-smacking array of flavors while delivering a powerful nutritional load. It takes a little time to assemble but leaves a lasting impression.
While this meal might be reminiscent of some great Sunday dinners from the past, it’s not your Grandma’s meatloaf. It’s better. It’s topped with a tangy homemade barbecue sauce and accompanied by roasted potatoes and caramelized onions.
Grocery List: Lentil Loaf Roasted Potatoes Caramelized Onion
Sunday, Lentil Loaf with Roasted Potatoes
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 bunch Dino Kale
fresh dill weed
1 cucumber
6 oz. cremini mushrooms
2 red potatoes
1 pint cherry tomatoes
Canned/Dried Foods
8 oz. brown lentils
brown rice (if needed)
one 15 oz. can tomato sauce
one 32 oz. box low sodium veggie broth
rice wine vinegar (if needed)
molasses (if needed)
Worchestershire sauce (if needed)
Panko or bread crumbs
chili powder
bay leaf (if needed)
ground cumin (if needed)
dry basil leaves (if needed)
dried oregano leaves (if needed)
cayenne pepper (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
eggs (if needed)
plain, nonfat yogurt
Monday: Pasta Puttanesca
Pasta Puttanesca! It’s one of the iconic pastas. Puttana is one of those words in Italian that can be substituted in many grammatical situations. In the case of Puttanesca, it’s like saying: “I threw a bunch of stuff together to make this spicy pasta.” We all like our spicy pasta! This one’s a favorite at my table.
Grocery List Pasta Puttanesca
Download Listgarlic (if needed)
Pasta Puttanesca
Produce
garlic
(if needed)
1 yellow onion
(if needed)
1 head red or green leaf lettuce
1 bunch fresh basil leaves
1 cucumber
1 green bell pepper
1 red bell pepper
6 cremini mushrooms
2 Roma tomatoes
Canned/Dried Foods
penne pasta of choice(if needed)
low sodium veggie broth (if needed)
good extra-virgin olive oil(if needed)
one 15 oz. can tomato sauce
one 15 oz. can no salt chopped tomatoes
balsamic vinegar(if needed)
pitted Kalamatta olives (if needed)
capers (if needed)
Dijon Mustard(if needed)
Tabasco sauce(if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with(if needed)
Frozen Foods
Plant-based Beyond Meat Italian Sausage or equivalent product
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Tuesday: Baked Salmon with Dill
Want to know the best way to add vitamin B12 to your diet? Instead of supplements, try the old fashioned approach by eating foods rich in this essential vitamin.
Wild salmon will do the trick and it’s on the menu tonight! Finish your plate with steamed fresh broccoli and carrots splashed with a little lemon juice. Some delicious nutty rice will round out the textures and flavors.
Grocery List: Baked Salmon with Dill
Baked Salmon with Dill
Produce
1 bunch green onions
1 bunch curly parsley
fresh dill leaves
12 oz. broccoli
5-6 baby carrots or 1 large carrot
1 lemon
8 pecan halves
Canned/Dried Foods
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
dry dill leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
16 oz. fresh salmon fillet (buy 3 equal filets)
Chilled Foods/Dairy
1-1/2 C. cooked brown rice (in fridge at home leftover from Sunday)
Wednesday: Don’s Fajitas
Everybody gets to play a part in dinner preparations tonight! As I’ve said on previous occasions, fajitas just taste better when everyone gets to build their own. This is an easy and delightful way for family and friends to enjoy an evening meal!
This fajita celebration will be even more special when you make your own condiments.
Grocery List: Don's Fajitas
Don’s Fajitas
Produce
1 head garlic(if needed)
1 yellow onion
leaf lettuce(if needed)
1 bunch fresh cilantro
1 green pepper
1 red pepper
1 Anaheim pepper
1 jalapeno pepper
2 ripe avocados
2 limes
3 Roma tomatoes
Canned/Dried Food
one 15 oz. can no-salt chopped tomatoes
low-sodium vegetable broth (if needed)
ground cumin (if needed)
Frozen Food
Plant-based Chik’n Strips of choice(if eating meatless)
Meat Fish and Poultry
1 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Extra-sharp cheddar cheese
plain, nonfat yogurt (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
8” corn tortillas
Thursday: Italian Greens with Orzo
Dark leafy greens, like chard, grow everywhere in the world so it’s no surprise that chard’s been part of the Italian diet for centuries. Italians lovingly call them “biete da costa” (greens from the coast).
Tonight, we’ll serve chard over orzo with Marinara Sauce and speak of them “dolcemente a con amore.”
Grocery List: Italian Greens
Italian Greens
Produce
2 cloves garlic (if needed)
1 medium yellow onion
1 bunch chard
1 red bell pepper
1 green bell pepper
Canned/Dried Foods
1 package orzo pasta (if needed)
one 15 oz. can white kidney beans or Great Northern beans
one 32 oz. box low sodium veggie broth
good extra-virgin olive oil (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one and one half C. leftover red sauce (leftover in fridge at home)
shredded Parmesan cheese (if needed)
Friday: Teriyaki Salmon Rice Bowl
Quick and delicious describe the Teriyaki Salmon Rice Bowl on the menu tonight. If you don’t have leftover rice, cook some bulgur.
Most of this meal comes from planned leftovers. If you don’t have leftover cooked salmon, pick up about 6 oz. of cooked salmon at your local deli.
If necessary, make your own savory and sweet teriyaki sauce from the recipe provided. Teriyaki sauce keeps for quite awhile in the fridge. You can also freeze it.
Grocery List: Teriyaki Salmon Rice Bowl
Teriyaki Salmon Rice Bowl
Produce
garlic (if needed)
1 yellow onion (if needed)
savoy or Napa cabbage
1 head red or green leaf lettuce
green onions
Fresh fennel
red bell pepper
1 cucumber
1 pint cherry tomatoes
1 lime
1 piece fresh ginger root
Canned/Dried Foods
bulgur (if needed)
low-sodium vegetable broth (if needed)
good extra-virgin olive oil (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
brown sugar (if needed)
rice wine vinegar (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
leftover salmon and rice in fridge at home
Chilled Foods/Dairy
orange juice (if needed)
Next week’s recipes if you’re ordering
1 week ahead.
June 9 – 14
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: Salad Night
Warmer weather calls out for gatherings with family and friends to share good food. This potato/cabbage slaw will answer the call and get the conversation started. Pair it with a yummy avocado salad, some smoked salmon and a fresh baguette. It’s perfect food for leisurely gatherings and conversation.
Make the salads early in the day and refrigerate.
Finish the evening with fresh seasonal strawberries.
Grocery List: Salad Night
Salad Night
Produce
garlic (if needed)
1 Walla Walla sweet onion
Napa cabbage (if needed)
1 med. cucumber
4 new carrots
8-10 red potatoes
3 Avocados
3 Roma tomatoes
1 quart fresh strawberries
Canned/Dried Foods
good olive oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
granulated sugar (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen nonfat or low fat vanilla yogurt
Meat/Fish/Poultry
one 8 oz. piece smoked salmon
Chilled Foods/Dairy
A small block of Pecorino, Romano or Parmesan cheese
smoky tempeh
Monday: Tortellini with Basil Hummus and Arugula Salad
Soft pasta pillows of tortellini step into the spotlight tonight. They’re turned out with a dazzling white sauce and each dinner plate wears a designer hat of basil hummus. A compliment of soft and frilly dressed baby arugula is draped over the shoulders of this Italian favorite while accents of chopped red tomato punctuate the presentation.
Tasteful applause is acceptable.
Grocery List: Tortellini with Basil Hummus and Arugula Salad
Tortellini, Basil Hummus and Arugula
Produce
garlic (if needed)
1 white or yellow onion
1 bag fresh arugula
1 bunch fresh basil
1 bunch fresh parsley
1 golden bell pepper
3 Roma tomatoes
1 lemon
1 lime
Canned/Dried Foods
one 15 oz. can garbanzo beans
low-sodium vegetable broth (if needed)
chunky peanut butter (if needed)
Asian garlic pepper sauce (if needed)
rice wine vinegar (if needed)
balsamic vinegar (if needed)
low-sodium soy sauce (if needed)
pitted Calamata olives (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
one 8 oz. package cheese tortellini
Tuesday: Couscous Salad
Couscous became a known food product around the 12th century and is most often associated with North African cuisine. It’s actually a tiny pasta and not a grain. Traditionally it was cooked with sour milk and butter. Tonight we’ll cook it in a more conventional manner. Couscous will be fully cooked in about 10 minutes. We’ll then add a boat-load of goodies to make this fabulous one-dish meal.
Grocery List: Cous Cous Salad
Cous Cous Salad
Produce
garlic (if needed)
1 sweet onion
fresh basil leaves (if needed)
1 bunch fresh parsley
3 baby summer squash or 2 baby zucchini
1 cucumber
1 red bell pepper
one 9 oz. bag sliced crimini mushrooms
3 Roma tomatoes
2 fresh apricots or other available fresh fruit
Canned/Dried Foods
one package or 6 oz. CousCous
one 15 oz. can garbanzo beans
one 15 oz. can artichoke hearts
low sodium vegetable broth (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
pitted Kalamata olives (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Wednesday: Grilled Halibut or Cod and Poke Sauce with Lemon Scallion Rice and Bok Choy
One of the easiest ways to prepare fish is on the grill. It can be done on an outdoor grill (using a wire basket if necessary) or on an oiled stovetop grill. Tonight it’ll be finished with poke sauce (pronounced po-kay). It’s perfectly acceptable to use frozen fish for this meal. Be sure to set it in the fridge to thaw in the morning.
Baby Bok Choy is available in the supermarkets so enjoy this versatile vegetable tonight. Delicate lemon/scallion rice finishes the plate.
Grocery List: Grilled Fish with Lemon Scallion Rice and Bok Choy
Grilled Fish with Lemon Scallion Rice and Bok Choy
Produce
1 yellow onion
1 bunch green onions
1 bunch Italian parsley
fresh cilantro leaves
fresh ginger root
sesame oil
sesame seeds
2 bunches baby bok choy
one 9 oz. package cremini or white mushrooms
1 lemon
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
rice-wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
16 oz. halibut or cod fillets
Meat/Fish/Poultry
16 oz. Halibut or Cod fillets (if not using frozen)
Chilled Foods/Dairy
Thursday: Seasonal Bing Cherry and Grilled Chicken Salad
The short season for fresh, sweet cherries has arrived and they’re not to be missed. Sweet Cherries are a welcome addition to any dinner table and tonight they’ll play a feature role in a dinner salad production. Supporting roles will be filled by plant-based Chik’n, toasted pecans and the usual ensemble of fresh harvest favorites. If cherries aren’t available, use fresh strawberries. Dinner promises to offer a dazzling presentation. Bravi!
Grocery List: Green Salad, Chicken strips and Fresh Cherries
Green Dinner Salad with Chicken Strips and Fresh Cherries
Produce
Garlic (if needed)
1 sweet onion
one head red or green leaf lettuce
fresh basil leaves (if needed)
1 cucumber
1 red bell pepper
1 yellow bell pepper
2 Roma tomatoes
2 C. Bing or similar variety fresh sweet cherries (Use strawberries if no cherries are in)
one fourth cup pecan halves
Canned/Dried Foods
good olive oil (if needed)
low sodium vegetable broth (if needed)
honey (if needed)
rice wine vinegar (if needed)
Prepared mustard (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice(if plant-based)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if no cooked chicken in freezer at home)
Chilled Foods/Dairy
Gorgonzola or Blue Cheese crumbles (if needed)
plain, nonfat yogurt (if needed)
Additional Items
whole-grain bread or artisan rolls
Friday: Fish Tacos
Fish tacos are on the menu. If you don’t have leftover fish, you can cook some. The tacos are served with a quick, tarter sauce, shredded cabbage, lettuce, seared peppers and homemade Quick, Low-sodium Tomato Salsa.
Serve a plate of orange slices as a finish to the meal.
Grocery List: Fish Tacos with Caramelized Onion
Fish Tacos with Caramelized Onion Sauce
Produce
Garlic (if needed)
1 sweet onion
red leaf lettuce (if needed)
fresh cilantro leaves
Napa cabbage (if needed)
1 Anaheim pepper
1 jalapeno pepper
1 green bell pepper (if needed)
1 red bell pepper (if needed)
2 limes
2 kiwis
Canned/Dried Foods
one – 15 oz. – can no-salt chopped tomatoes
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)
chili powder (if needed)
Meat/Fish/Poultry
1 leftover grilled fillet (if fridge at home)
Chilled Foods/Dairy
plain, nonfat yogurt
extra-sharp cheddar cheese (if needed)
6” corn tortillas
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Bavarian Sausage Feast: Sunday, October 6, 2024
Here’s a meal in honor of “Oktoberfest.” You’ll be enjoying traditional Bavarian flavors of Bratwurst, Hot Potato Salad, and Rotkohl (German red cabbage with apples and onions). I’m suggesting a couple of my favorite plant-based sausages for tonight’s meal: “Field Roast Brats” and “Beyond Meat Brats”. All sausages (animal or plant-based) are rich, but you won’t consume saturated fat when eating plant-based products.
My German Grandma kept a crockery pot with pickled cucumber and onion in the pantry. It was used as a salad or the start of a salad for many meals. Today you’ll prepare a quick version of the pickled cucumber and onion as a garnish. Das alles schmeckt gut!
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