It’s Saturday March 2!
A terrific Irish Stew is on the menu for tomorrow. You’ll also roast some beets for a nice dinner salad later in the week.
Menus and shopping lists for
March 3 – 8 and 10 – 15
Another great week of dining lies ahead. It’s time to make plans 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 weeks recipes
March 3 – 8
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: Irish Stew
In the true European tradition, stew is made with whatever is on hand. Plant-based folks can use “Gardein Beefless Tips” or marinated/grilled tofu for the stew. For meat eaters, I propose using a turkey breast fillet with this recipe. Make this dish early in the day and let it rest until dinnertime. While the stew rests, roast the beets that are on the grocery list for today. Scrub them, place them in an oiled and covered baking dish with a little water and bake for 1 hour at 375°. Allow to cool and store them in the fridge in a sealable bag for Tuesdays meal.
Grocery List: Irish Stew
Sunday, March Week 2 Irish Stew
Produce
garlic (if needed)
1 yellow onion
celery (if needed)
1 green bell pepper
4 oz. cremini mushrooms
1 bunch beets with greens
2 carrots
2 russet potatoes
6 oz. green beans (if none available use frozen)
1 apple
Canned/Dried Foods
one 32 oz. box low-salt veggie broth
sesame oil (if needed)
low sodium soy sauce (if needed)
basil leaves (if needed)
oregano leaves (if needed)
bay leaf (if needed)
rosemary leaves (if needed)
savory leaves (if needed)
Frozen Foods
green beans (if no fresh available)
Meat/Fish/Poultry
8 oz. round steak (if eating meat)
Chilled Foods/Dairy
milk (if needed)
16 oz. ultra firm tofu (if meatless)
Monday: Pasta Prima Vera Aglio e Olio
Prima Vera vegetables this time of year are simply what you can find in the produce aisle. The mix in this recipe will probably be available in most stores. We’re serving this pasta in garlic and olive oil which some call the “Mother Sauce.” It is one of the most simple sauces to carry off and is fabulously delicious! You can add to it with nearly endless variations of herbs and vegetables.
Feel free to substitute, or simply drop, any vegetables you can’t find at your local grocery store.
Grocery List: Pasta Prima Vera Aglio e Olio
Pasta Prima Vera Aglio e Oglio
Produce
1 head garlic
one bunch green onions
red or green leaf lettuce (if needed)
cucumber (if needed)
1 green pepper
1 red bell pepper
6 oz. broccoli
one 6 inch zucchini
1 large carrot
6 medium mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
whole wheat penne pasta
one 15 oz. can garbanzo beans
good olive oil (if needed)
red pepper flakes (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Tuesday: Teriyaki Beets and Greens
Tonight you’re treated to the earthy overtones of roasted beets and their tangy greens. You’ll fold in the sweet and salty flavors of teriyaki and the crunch of water chestnuts. The dish is served over nutty, wholesome farro. (Farro is also known as Emmer). Since farro needs about an hour to cook, you may wish to try the “Quick Cook” method early in the day. (See Notes on Organizing.) You can also substitute quinoa in this dish. \
If you didn’t cook beets Sunday, scrub beets and throw them into a 375° oven for 1 hour before you wish to dine.
Grocery List Teriyaki Beets and Greens
Grocery List Teriyaki Beets and Greens
Produce
garlic (if needed)
1 sweet onion
2-3 beets with greens
if no beets with greens available, purchase beets and also purchase 1 bunch chard
1 piece fresh ginger root
1 lime
3 mandarin oranges
Canned/Dried Food
farro (if needed)
quinoa (if needed)
one 8 oz. can sliced water chestnuts
one 8 oz. can Mandarin orange sections (if no fresh available)
sesame oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
2 squares marinated tofu (in fridge at home)
or
7 oz. Asian baked tofu
orange juice (if needed)
Wednesday: Baked Salmon with Baked Potato Fries
A fillet of baked salmon with homemade ponzu sauce is featured tonight. Add a baked version of french fries and a splash of color with steamed broccoli and peppers, and delicious victuals are on the way.
You’ll be baking an extra piece of salmon for Fridays Salmon Rice Bowl.
Grocery List: Baked Salmon with Baked Potato Freis
Grocery List Baked Salmon with Baked Potato Fries
Produce:
garlic (if needed)
sweet onion (if needed)
1 bunch fresh cilantro (if needed)
14 oz. broccoli
1 carrot
2 medium (10 oz. total) russet potatoes
fresh ginger (if needed)
1 lemon
Canned/Dried Foods:
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods:
Meat/Fish/Poultry:
1 lb. fresh salmon fillet (buy in 3 fillets)
Chilled Foods/Dairy
Thursday: Chicken and Mushrooms
Call me old fashioned – please! This meal is a delicious old-fashioned comfort-food-style chicken and mushrooms dish. When I was a kid, my mom made this dish with chicken thighs and cream of mushroom soup. This version offers a healthier alternative.
Grocery List: Chicken and Mushrooms
Chicken and Mushrooms
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper
9 oz. sliced cremini or white mushrooms
1 crisp tart apple
Canned/Dried Foods
brown rice (if needed)
low-sodium veggie broth
olive oil (if needed)
balsamic vinegar (if needed)
cornstarch (if needed)
dry parsley flakes (if needed)
bay leaf (if needed)
rosemary (if needed)
dried thyme leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
One package plant-based Chik’n Strips of choice (if meatless)
frozen corn (if needed)
Meat/Fish/Poultry
2 boneless-skinless chicken breasts – total weight 8 oz. (if eating meat)
Chilled Foods/Dairy
Friday: Salmon Rice Bowl
A totally terrific and tasty rice bowl to tantalize your taste buds is on tap to top off the workweek. (That is as far as I’ll go with the alliteration assault.)
Use leftover rice, salmon and broccoli to make this quick meal to satisfy your hunger. It’s dressed with a delicious cilantro/lime dressing.
Grocery List: Salmon Rice Bowl
Salmon Rice Bowl
Produce
8 leaves red or green leaf lettuce
1 cucumber
Napa Cabbage
Fresh cilantro (if needed)
3/4 C. chopped broccoli
8 cherry tomatoes
Canned/Dried Foods
good olive oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/ Poultry
6-8 oz. leftover cooked salmon (from fridge at home)
Chilled Foods/Dairy
leftover Teriyaki sauce (from fridge at home)
leftover cooked rice (in fridge at home)
leftover teriyaki sauce (in fridge at home)
Next weeks recipes
March 10 – 15
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: Black Bean Polenta with Pineapple Salsa and Seared Cabbage with Onions
Homemade grilled black bean polenta is the feature for your plate tonight. It’s topped with fresh pineapple salsa and a sprinkle of extra sharp cheddar cheese. Seared cabbage, peppers and onions work as a perfect pairing to round out the flavor combinations of this meal.
Make polenta 2 hours or more before you start preparing dinner so it can chill.
Grocery List: Black Bean Polenta with Pineapple Salsa
Black Bean Polenta with Pineapple Salsa
Produce
garlic (if needed)
1 yellow onion
1 small head green cabbage
1 bunch cilantro (if making quick, low-sodium salsa)
1 red bell pepper
1 jalapeno pepper (if making quick, low-sodium salsa)
one Anaheim pepper (if making quick, low-sodium salsa)
3 ripe kiwi (1 per serving)
7 oz. fresh pineapple spears (if none available buy canned)
Canned/Dried Foods
one 32 oz. box low-sodium vegetable broth (if needed)
8 oz. polenta corn meal
one 15 oz. can black beans
one 15 oz. can no-salt diced tomatoes (if making quick, low-sodium salsa)
one 8 oz. can pineapple chunks (if no fresh available)
olive oil (if needed)
rice wine vinegar (if needed)
molasses (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
3 oz. sharp cheddar cheese
1 pint fresh tomato salsa (if net making quick, low-sodium salsa)
Monday: Pasta Carbonara
Tonights pasta is an Americanized variation of carbonara pasta. This version uses a marinara sauce base and has neither egg nor prosciutto. “Bestemmia!” (Blasphemy!) might be the cry from Carbonara purists.
I actually prefer this alternate way of preparing carbonara, it’s not as rich as the pure classic carbonara. In this plant-based approach, chopped smoky tempeh brings the prosciutto (bacon) flavor to the sauce and browned mushrooms add to the umami. It’s mighty tasty.
Grocery List: Pasta Carbonara
Pasta Carbonara
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce
1 cucumber 5 oz. crimini or white mushrooms
1 pint cherry tomatoes
Canned/Dried Foods
penne pasta of choice
one 15 oz. can of no salt tomato sauce
one 15 oz. can regular tomato sauce
olive oil (if needed)
Tabasco sauce (if needed)
dried basil leaves (if needed)
dried oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Turkey bacon (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Smoky tempeh (if going meatless)
Tuesday: Southwest Chard with Corn Salsa
Roasted corn salsa adds a Southwestern flair to your greens tonight. Chard is the variety of choice and it’s cooked with sweet peppers and a touch of chili and cumin. You’ll serve it over nutritious quinoa topped with homemade roasted corn salsa, chickenless tenders (or optional chicken) and a splash of lime juice.
The vivid colors on this plate will have you dreaming of beautiful Santa Fe sunsets.
Grocery List: Southwest Chard with Corn Salsa
Southwest Chard with Corn Salsa
Produce
garlic (if needed)
1 sweet or yellow onion (if needed)
1 bunch chard
red bell pepper
1 large mango
1 lime
Canned/Dried Foods
quinoa (if needed)
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
molasses (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Foods
frozen corn (if needed)
Chickenless tenders or Morningside Chik’n strips (if going meatless)
Meat/Fish/Poultry
1 chicken breast (if eating meat)
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
Extra-sharp cheddar cheese (if needed)
1 pint medium-hot, fresh tomato salsa (if needed)
Wednesday: Hot Chicken Salad
Warm, freshly prepared Chick’n slices (or optional chicken) adorn a multi-textured dinner salad of lettuce, cucumber, tomatoes, dried tart cherries, tart apple and steamed broccoli. The salad is sprinkled with quinoa to up the nutritional ante, and servings are topped with chopped tomatoes and warm honey mustard dressing.
Grocery List: Hot Chicken Salad
Hot Chicken Salad
Produce
green or red leaf lettuce
Napa or savoy cabbage
fresh cilantro leaves (if needed)
cucumber (if needed)
red bell pepper (if needed)
1 medium carrot
cherry tomatoes (if needed)
2 fresh mandarin oranges (use canned if no fresh available)
4 oz. slivered almonds
Canned/Dried Foods
one 8 oz. can Mandarin orange sections (if no fresh oranges available)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 skinless chicken breast (if eating meat)
Chilled Foods
orange juice (if needed)
Thursday: Avgolemono
Avgolemono (Egg/lemon soup) is a simple and delicious Greek soup and it’s on the menu tonight. I’m surprised this dish hasn’t caught on in a big way across America. Just a few ingredients and it’s easy to prepare. This robust soup is old-world delicious and nutritious.
Grocery List: Avgolemono
Avgolemono
Produce:
garlic (if needed)
1 yellow onion
1 head leaf lettuce
fresh savory (if you can’t find it dried savory will work)
1 pint cherry tomatoes
3 lemons
1 tart apple
Canned/Dried Foods:
1 C. long-grain brown rice (if needed)
Three 32 oz boxes low-sodium vegetable broth. (You may purchase one vegetable and 2 boxes of chicken broth if you’re eating meat.)
Edward and Sons not-chick’n bullion or equivalent product (if needed)
dried savory leaves (if no fresh available)
Frozen Foods:
Morningstar Grilled Chik’n Strips
Meat/Fish/Poultry:
Chilled foods/Dairy:
Eggs (if needed)
Plain, nonfat yogurt (if needed)
crumbled feta cheese (if needed)
Additional Items:
Leftover Artisan bread or a fresh baguette
Friday: Baked Cod with Hoisin Sauce, Black Bean Polenta and Dressed Arugula Salad
West Coast diners can start with a piece of baked cod tonight. (If you live in the Eastern US, try haddock, pollock or hake.) You may also need to buy frozen fish, but frozen seafood cooks beautifully once thawed. Tonights fish will be dressed with sweet and salty Hoisin Sauce. The fish rests on a dressed Arugula Salad with thin-sliced mango and fennel. Finish each plate with a serving of leftover black bean polenta topped with mango salsa. This meal is a real celebration of color and fresh flavors!
Grocery List: Cod, Black Bean Polenta and Arugula Salad
Black Bean Polenta, Cod Hoisin Sauce Arugula
Produce
garlic (if needed)
one 6 oz. bag arugula
1 fennel bulb
1 fresh mango
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
smooth peanut butter (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods:
Meat/Fish/Poultry
8 oz. fresh cod fillets
or
frozen cod, haddock, pollock or hake fillets
Chilled Foods/Dairy
leftover Low-sodium Tomato Salsa (fridge at home)
or
Commercial tomato salsa
Leftover Black Bean Polenta (fridge at home)