It’s Saturday, June 8th.
Menus and shopping lists for
June 9 – 14 and 16 – 21
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 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 with Potato Slaw
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 casual dining and leisurely 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: Cheese Tortellini with White Sauce, Basil Hummus and Arugula Nest
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 with Poke Sauce, Baby Bok Choy and Lemon Rice
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
Menus and grocery lists for
June 16 – 21
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.
Sunday: Berry Fine Feast
Berries abound in this nourishing salad combo tonight. Part of the tabletop celebration will be a dazzling seasonal salad of strawberries, raspberries, blueberries and blackberries. You’ll set them off with a yogurt, mint and honey sauce.
You’ll also cook the ancient grain farro (also known as emmer). The farro anchors a terrific sweet and savory salad made with toasted hazelnuts, chopped scallions and dried tart cherries. Serve the salads alongside a piece of smoked salmon or trout with a warmed baguette. It’s a great leisurely Sunday feast.
Grocery List: Berry Fine Feast
Berry Fine Feast
Produce
1 bunch green onion
1 bunch curly parsley
fresh mint leaves
fresh cilantro leaves
3 lemons
1 quart strawberries
1 pint raspberries
1 pint blackberries
1 pint blueberries
3 oz. hazelnuts
6 oz. dried tart cherries (If sweet cherries are still available, you can substitute 1 C. halved and pitted sweet cherries for the dried cherries.)
Canned/Dried Foods
8 oz. wheat berries or faro
good olive oil (if needed)
low sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
18 oz. fresh salmon fillet
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Monday: Grilled Rockfish with Mango Salsa
Rockfish is a tasty and sustainable seafood option for summer dining. Stovetop grilling provides a quick preparation method and adding a mango salsa topping really makes the flavor meter jump.
We’ll add some black bean and roasted corn quinoa and sliced avocado and tomato to the plate.
Grocery List: Grilled Rockfish with Mango Salsa
Grilled Rockfish with Mango Salsa
Produce
garlic (if needed)
1 bunch green onions (if needed)
one bunch cilantro (if needed)
one Anaheim Pepper (if needed)
one Jalapeno pepper (if needed)
one avocado
1 slicing tomato
one lime
1 mango
Canned/Dried Foods
Quinoa (if needed)
one 15 oz. can no-salt diced tomatoes
one 15 oz. can black beans
one 32 oz. box low-sodium vegetable broth (if needed)
olive oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
10 oz. fresh rockfish
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Tuesday: Caesar Salad with Sliced Chicken
The first time I experienced a Caesar Salad was at the famous Brown Derby restaurant in LA. I was young, newly married and naive. It turned out to be the only thing on the menu my wife and I could afford.
When the waiter wheeled the cart to our table to prepare the salads, he grabbed the egg at speed with a flourish and cracked it with one hand. Nothing happened. The kitchen had sent him a hardboiled egg. He smiled through gritted teeth and hissed at the busboy to fetch him a raw egg for the dressing. The show was worth the price.
You won’t have the same problem with this version since it utilizes a wonderful eggless Caesar dressing. Enjoy!
Grocery List: Caesar Salad with Sliced Chicken
Caesar Salad with Sliced Chicken
Produce
Garlic (if needed)
1 sweet onion
1 head Romaine or green leaf lettuce
1 cucumber
1 red bell pepper
4 oz. white or crimini mushrooms
2 Roma tomatoes
1 lemon
8 oz. fresh strawberries
Canned/Dried Foods
Good Olive oil (if needed
low sodium veggie broth (if needed)
Worcestershire sauce (if needed
Lemon juice (if needed
1 tin of anchovies (if needed and if you eat them)
1/4 C. sliced almonds
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 cooked chicken breast (from freezer at home)
Chilled Foods/Dairy
shredded Parmesan (if needed)
eggs (if needed)
Veganaise(if needed)
Wednesday: Falafel Roll-ups with Tabbouleh
Warmer days demand cooler kitchens. Back in September you froze leftover falafel. Tonight you’ll put it to use and make some delicious dinner roll-ups. If you don’t have leftover falafel, Chickenless Tenders will work just fine. Add some tabbouleh salad to the mix and a piece of fruit, and you’ve got a refreshing meal.
Pull 8 falafel pieces from the freezer and transfer to a plate in the fridge for the day.
Grocery List: Falafel Roll-ups with Tabbouleh
Falafel Roll-ups with Tabbouleh
Produce
garlic (if needed)
1 sweet onion
1 bunch green onions
1 head green leaf lettuce (if needed)
1 bunch curly parsley
1 small package fresh dill (if making tzatziki sauce)
2 cucumbers
cherry tomatoes (if needed)
2 lemons
1 pint strawberries or seasonal cherries
Canned/Dried Foods
8 oz. bulgur (if needed)
low sodium vegetable broth (if needed)
rice wine vinegar (if needed)
prepared mustard (if needed)
tahini (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Crumbled feta cheese (if needed)
1 package 10” whole wheat tortillas
low fat or vegan mayonnaise (if needed)
Plain, nonfat yogurt (if making Tzatziki)
7 falafel pieces (from freezer or fridge at home)
Thursday: Pizza Burgers with Arugula Salad
Open-faced sandwiches are actually old-world delicacies. Back in the 15th century the English called these sandwiches “trenches.” The French called them “trenchers.” The idea was that the slice of bread also served as the plate and after you ate the toppings, you ate the “plate” which was soaked with the various juices from the sandwich.
Tonight you’ll have Pizza Burgers served open-faced. It’ll be served with a fruit-laced arugula salad. We’ve progressed a bit since the 15th century. A plate will be provided.
Grocery List: Pizza Burgers with Arugula Salad
Open-faced Pizza Burgers
Produce
garlic (if needed)
1 yellow onion
Leaf lettuce (if needed)
1 bag baby arugula
1 cucumber
1 pint cherry tomatoes
1 mango (if needed)
Canned/Dried Foods
red wine to cook with (if needed)
one 15 oz. can no salt tomato sauce
one 15 oz. can tomato sauce
dry basil leaves (if needed)
dry oregano leaves (if needed)
Dijon mustard (if needed)
honey (if needed)
low sodium veggie broth (if needed)
whole grain burger buns (if needed)
Frozen Foods
Plant-based burger patties (if going meatless)
Meat/Fish/Poultry
6 oz. ground turkey breast or ground beef (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Friday: Kale and Quinoa Salad with Smoky Tempeh and Toasted Almonds
This recipe was inspired by a Kate Sherwood recipe featured in the Nutrition Action Newsletter. If you’ve got quinoa on hand you’re good to go. Use any kind of kale for this one. It’s a tasty, multi-textured, warm weather meal. Pick a couple of artisan rolls to serve as a compliment to the meal.
Make the salad early and let it rest for an hour.
Grocery List: Kale Quinoa Salad
Kale Quinoa Salad with Tempeh and Toasted Almonds
Produce
garlic (if needed)
1 sweet onion
1 bunch curly green kale
fresh mint leaves
1 fennel bulb
1 lemon
2 kiwi (1 per diner)
sliced almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
good olive oil (if needed)
low sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Smoky tempeh (if needed)
Additional Items
Artisan bread or rolls
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It’s Saturday, December 14! The Holidays are approaching!
IT’S SATURDAY, December 16! CHRISTMAS HOLIDAYS ARE AT HAND.
Menus and shopping lists for December 17 – 22 and December 24 – 29.
We are winding through the Holiday Season. It’s good to pay attention to our diet and have a plan.
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