It’s Saturday, May 11th.
Menus and shopping lists for May 12 – 17 and 19 – 24
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
May 12 – 17
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: Middle Eastern Chick’n Kabobs with Saffron Rice
This is a pretty basic Middle Eastern dinner. These Kabobs really work with plant-based Chick’n pieces. The Saffron Rice is an ancient Middle-Eastern stand-by and you’ll enjoy the coolness of the cucumber/tomato salad to top it all off. Add a piece of warm pita bread to the mix and you’ve got a lovely meal.
Grocery List: Middle Eastern Chick'n Kabobs with Saffron Rice
Sunday, Middle Eastern Kabobs and Saffron Rice
Produce
garlic (if needed)
yellow onion (if needed)
red onion (if needed)
1 bunch green onions (if needed)
one bunch fresh parsley
1 red bell pepper
1 cucumber
one medium slicing tomato
1 lemon
8 oz. fresh pineapple cubes
Canned/Dried Foods
Brown basmati rice (if needed)
One package vegetable bouillon cubes or Not-chicken bouillon cubes
good olive oil (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
ground cumin (if needed)
ground cinnamon (if needed)
paprika (if needed)
½ oz. saffron threads (if needed)
pepper flakes (if needed)
ground cumin (if needed)
powdered turmeric (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat Fish/Poultry
One large boneless skinless chicken breast (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Additional Items:
whole-wheat pita bread
bamboo kabob skewers (if needed)
Monday: Greens with Roasted Potato Crisps and Tzatziki Sauce
Tonight, sauteéd greens with a Mediterranean accent are featured on your dinner plate. Chard is the green varietal used in this recipe, but beet greens mixed with a little kale works well too.
Crispy potato rounds provide a hearty structure to this flavor profile. The greens are presented with sliced Chik’n and served with cool and tangy tzatziki sauce. A dusting of feta cheese finishes the plate. Zito!
Grocery List: Greens with Roasted Potato Crisps
Greens with Roasted Potato Crisps and Tzatziki
Produce
garlic (if needed)
1 sweet onion
1 bunch chard
fresh dill
2 cucumbers
1 fennel bulb
3 medium sized red potatoes (1/2 lb.)
1 lemon
Canned/Dried Foods
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
Frozen Foods
chickenless tenders. (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless breast (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
feta cheese crumbles (if needed)
Tuesday: Lemon Broccoli and Chik’n Stir-fry
Lemon Broccoli and Chik’n Stir-fry lights things up tonight.
The vivid green of steamed broccoli is the feature of this dish. Sliced Chick’n (or optional chicken), onion, red bell pepper and browned mushrooms fill out the color and flavor profile. Everything gets neatly folded into a light lemon sauce and served over hearty brown rice. Asian-Americantastic dining is headed to your table.
Grocery List: Lemon Broccoli and Chik'n Stir-fry
Lemon Broccoli and Chik’nStir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Crimini mushrooms
2 lemons
Canned/Dried Foods
brown rice(if needed)
low sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
rice wine vinegar (if needed)
Prepared mustard(if needed)
Honey(if needed)
cornstarch(if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
3 boneless, skinless chicken breasts(if eating meat)
Chilled Foods/Dairy
None today
Wednesday: Cajun Beans and Rice
Cajun flavors will rock your taste buds tonight. Cajun cuisine is really peasant food developed by the 17th century French/Canadian immigrants of Louisiana. What makes a dish “Cajun?” The vegetable trifecta of celery, peppers and onion is part of the formula. However, “Cajun” seasoning is the key. It’s generally a combination of paprika, thyme, cayenne pepper and oregano.
Grocery List: Cajun Beans 'n' Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 bunch cilantro leaves
1 Anaheim pepper
1 jalapeno pepper
1 green bell pepper
celery (if needed)
2 limes
1 orange
Canned/Dried Foods
brown rice (if needed)
one 15 ounce can red kidney beans
one 15 ounce can no-salt chunky tomato sauce
low sodium vegetable broth (if needed)
Tabasco sauce (if needed)
ground paprika (if needed)
dried thyme (if needed)
white pepper (if needed)
black pepper (if needed)
cayenne pepper (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover red sauce (in fridge at home)
1 package six inch corn tortillas
Thursday: Roasted Beet and Arugula Salad
Tonight you’ll turn to the fridge and harvest beets that were roasted earlier in the week. Get ready to savor the sweet and earthy tones of roasted beets, the slightly bitter flavor of the arugula, and a variety of other fresh crisp veggies. Some of my favorite flavors reside in this salad. You’ll drizzle the whole salad with a slightly sweet orange juice dressing.
Fan sliced hard boiled eggs over the top and garnish with toasted pecan pieces and fresh mango. Now that’s a flavor festival! A sprinkle of crumbled feta cheese completes the plate.
Grocery List: Roasted Beet and Arugula Salad
Roasted Beet and Arugula Salad
Produce
garlic (if needed)
1 sweet onion
1 bag fresh arugula leaves
red or green leaf lettuce (if needed)
1 cucumber (if needed)
1 carrot
4 small beets
cherry tomatoes(if needed)
1 fresh mango
6 pecan halves
Canned/Dried Foods
low-sodium vegetable broth (if needed)
good olive oil(if needed)
balsamic vinegar(if needed)
Dijon mustard(if needed)
honey(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
orange juice (if needed)
Additional Items
2 Artisan rolls
Friday: Leftover Night
Finish the month by enjoying a leftover night with a stop in front of your fridge. Enjoy your multi-course stroll down memory lane.
Possibilities?
Cajun Beans ‘n’ Rice
Lemon Broccoli Stir Fry
Saffron Rice
Grocery List: Leftover Night
Leftover Night! No groceries required tonight.
Next week’s recipes if you’re ordering
1 week ahead.
May 19 – 24
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: Baked Wild Salmon, Chard with Mango Salsa and Grilled Polenta
Baked wild salmon with chard will grace your table tonight, accompanied by a tropical mango salsa over toasty grilled polenta. There are bound to be praises sung in honor of this heavenly combination.
Plan to make the polenta mid-afternoon and chill it in the fridge for a couple of hours.
Grocery List : Baked Wild Salmon with Mango Salsa and Grilled Polenta
Sunday, Baked Wild Salmon with Mango Salsa and Grilled Polenta
Produce
garlic (if needed)
1 medium yellow onion
1 bunch chard
one bunch cilantro
one Anaheim Pepper
one Jalapeno pepper
one lime
1 mango
Canned/Dried Foods
8 oz. polenta style cornmeal
one 15 oz. can no-salt chunky tomato sauce
one 32 oz. box low-sodium vegetable broth
olive oil (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
24 oz. wild salmon
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
shredded Parmesan (if needed)
one 16 oz. package ultra-firm tofu
orange juice (if needed)
Monday: Bok Choy with Spicy Garlic Sauce
Tonight, versatile and delicious Bok Choy is coming your way. The spicy garlic sauce will absolutely tickle your fancy! This tasty stir-fry includes bits of Chik’n and is served over hearty brown rice.
Grocery List: Bok Choy Stir-fry with Spicy Garlic Sauce
Bok Choy Stir Fry with Spicy Garlic Sauce
Produce
garlic (if needed)
sweet onion (if needed)
3 heads baby bok choy
Napa or Savoy cabbage (if needed)
1 yellow bell pepper
9 oz. Cremini mushrooms
1 large fresh slicing tomato
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts sesame oil (if needed)
low-sodium vegetable broth (if needed)
canola oil (if needed)
low sodium soy sauce (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
three slices marinated, grilled tofu (from fridge at home)
or
one package baked Asian-style marinated tofu
Tuesday: Grilled Polenta with Puttanesca Sauce
Puttanesca sauce is a favorite in my house. Puttanesca is usually a spicy sauce using seasonal vegetables. We get many of tonight’s “seasonal” vegetables year-round in our supermarkets.
This version of Puttanesca sauce also has some plant-based Italian sausage thrown in to ratchet up the spicy element.
We’ll use leftover polenta and marinara sauce tonight.
Grocery List: Grilled Polenta with Puttanesca Sauce
Grilled Polenta with Puttanesca Sauce
(Assuming you have leftover Polenta and Marinara Sauce)
Produce
garlic (if needed)
1 yellow onion
1 medium green pepper
5 oz. Cremini mushrooms
one 6 inch zucchini
one 6 inch yellow summer squash
1 carrot
Canned/Dried Foods
pitted calamata olives (if needed)
capers (if needed)
Frozen Foods
Meat/Fish/Poultry
1 Italian sausage of choice (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Polenta from fridge (from fridge at home)
Marinara Sauce (from fridge)
1 Beyond Meat Italian Sausage or equivalent (if eating meatless)
Wednesday: Dinner Salad with Leftover Salmon, Quinoa and Asian Dressing
As the days grow longer and warmer put a little “spring” in your step with this salmon dinner salad. This one has a chorus of textures and flavors. Tonight crisp fresh lettuce, crunchy cucumber, popping cherry tomatoes and chewy sliced fennel harmonize with zingy mango. The salmon delivers a melody line to savor while the Asian dressing provides a memorable accompaniment.
Grocery List: Dinner Salad with Baked Salmon, Quinoa, Mango and Asian Dressing
Asian Salmon Salad with Quinoa
Produce
garlic(if needed)
1 sweet onion
1 head red or green leaf lettuce
fresh basil leaves(if needed)
1 cucumber
1 red bell pepper
1 green bell pepper
1 fennel bulb
1 piece fresh ginger
cherry tomatoes(if needed)
1 mango
Canned/Dried Foods
quinoa(if needed)
low-sodium vegetable broth(if needed)
sesame oil(if needed)
low-sodium soy sauce(if needed)
rice wine vinegar(if needed)
honey(if needed)
prepared Mustard(if needed)
Asian garlic pepper sauce(if needed)
Frozen Foods
Meat/Fish/Poultry
6 oz. fresh salmon (if needed)
Chilled Foods/Dairy
6 oz. cold, leftover, cooked salmon(from fridge at home)
Additional Items
good artisan whole grain rolls
Thursday: ASPGY Pasta
ASPGY? That’s not a typo. It’s simply the acronym for Apples, Spinach, Pine Nuts, Gorgonzola and Yogurt Pasta. It’s a delicious, and not too rich, yogurt-based, Gorgonzola pasta. The sauce cradles baby spinach and Granny Smith apples. It’s topped with toasted pine nuts and fresh tomato. OMG it’s good!
Grocery List: ASPGY Pasta
ASPGY Pasta
Produce
garlic (if needed)
yellow onion (if needed)
12 oz. spinach leaves or baby spinach leaves
1 head red or green leaf lettuce
1 cucumber
1 pint cherry tomatoes
1 slicing tomato or two small Roma tomatoes
1 lemon
1 Granny Smith apple
3 oz. pine nuts
Canned/Dried Foods
whole wheat or brown rice spiral pasta
low-sodium vegetable broth (if needed)
Or
Edward and Sons Not Chick’n Bouillon Cubes
cornstarch (if needed)
dried oregano leaves (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
crumbled Gorgonzola or blue cheese (if needed)
Friday: Hawaiian Pizza
It’s Pizza Friday! I find this combination of toppings very satisfying. Refreshing Hawaiian Pizza with thin ham slices and fresh pineapple is headed to your table. Use Canadian bacon or plant-based ham slices for this crowd pleaser. Cheers!
Grocery List: Hawaiian Pizza
Hawaiian Pizza
Produce
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber(if needed)
cherry tomatoes(if needed)
6 oz. fresh pineapple spears (if available – if not use canned)
Canned/Dried Foods
one 8 oz. can pineapple rings (if no fresh available)
low-sodium vegetable broth (if needed)
good olive oil (if needed)
balsamic vinegar(if needed)
Dijon mustard(if needed)
Frozen Foods
frozen pizza crusts
Meat/Fish/Poultry
6 oz. sliced Canadian Bacon(if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese(if needed)
shredded Mozzerella
Meatless Canadian Bacon or Ham (if eating meatless)