It’s Saturday November 2nd
We are cruising into November and the menus now reflect comfort foods for shorter days and cooler evenings.
Menus and shopping lists for
November 3 – 8 and November 10 – 15
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
November 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: Asian Pan Stew
East meets west tonight in this terrific Western-style stew with an Asian accent. Lots of plentiful root vegetables: sweet potatoes, carrots, yam, rutabaga and onion will dazzle your tastebuds. Fresh cilantro and basil, with citrus overtones are also worked into this European-style brown gravy. You’ll make some delicious and hearty marinated/grilled tofu to finish the Asian flair of this meal. Make the stew early in the day.
If using homemade Marinated Grilled Tofu, go to “Tips and Timesavers” and make it before starting this recipe.
Grocery List: Asian Pan Stew
Asian Vegetable Stew
Produce
garlic (if needed)
1 medium onion
1 small package fresh dill
1 bunch fresh basil
1 bunch fresh cilantro
1 head celery (if needed)
one 8 inch zucchini
1 red bell pepper
1 medium sweet potato
1 medium yam
2 medium rutabagas
1 Portobello mushroom
4-5 cremini mushrooms
2 limes
Canned/Dried Foods
canola oil (if needed)
sesame oil (if needed)
one 32 oz. box low-sodium vegetable broth
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
unbleached all-purpose flour (if needed)
1/2 tsp. fresh ground black pepper
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one 16 oz. package ultra-firm tofu
Additional Items whole wheat or herb rolls (one per diner)
Monday: Sugar Snap Peas with Peanut Sauce
Tonight you’ll enjoy a tangy and rich stir-fry dinner production with sugar snap peas playing the leading role. A spicy peanut sauce will get the nod for best supporting role. It’ll be a meal that lingers in the memory as a great ensemble performance.
Grocery List: Snap Peas and Peanut Sauce
Sugar Snap Peas Stir-fry with Spicy Peanut Sauce
Produce
garlic (if needed)
1 yellow onion
1 bunch cilantro
golden bell pepper
6 cremini mushrooms
8 oz. sugar snap peas(buy frozen if none available)
1 large carrot
one thumb ginger
1 lime
Canned/Dried Foods
brown rice(if needed)
low-sodium vegetable broth(if needed)
sesame oil(if needed)
low-sodium soy sauce(if needed)
rice wine vinegar(if needed)
sesame oil(if needed)
chunky peanut butter (if needed)
coconut extract(if needed)
yellow curry powder (if needed)
cayenne pepper(if needed)
Frozen Foods
Snow peas(if no fresh peas available)
No Meat Today
Chilled Foods/Dairy
plain almond milk
12 oz. ultra-firm tofu
Tuesday: Spiral Pasta with Mushroom Sauce
As the colder season continues to roll in, this comforting meal will be most welcome. Whole grain spiral pasta with mushroom sauce is on the menu. You’ll drop some sliced Chik’n strips into the sauce before bathing the pasta with these rich flavors. A side salad and sliced apple complete the meal.
Mushroom sauces present the opportunity to try some new varieties of mushrooms, or a mix of mushrooms. Try Chanterelles, Morel, Porcini or Shiitake mushrooms.
Grocery List Mushroom Pasta
Spiral Pasta with Mushroom Sauce
Produce
garlic (if needed)
yellow onion (if needed)
one 9 oz. bag cremini mushrooms
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
1 apple
Canned/Dried Foods
whole wheat spiral pasta (if needed)
low-sodium vegetable broth (if needed)
bay leaf (if needed)
dried thyme leaves (if needed)
dried rosemary leaves (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Diary
butter (if needed)
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
Wednesday: Potato Quesadilla with Mango Salsa
Here’s a meal that originated in the simplest of kitchens. Tonight you’ll experience time travel as you reach back to the 1500’s and transport quesadillas back to your dinner table. These potato and cheese delicacies feel pretty authentic as they’re served with new harvest potatoes and cheese as they might have been in the 16th century. Dress them up with some 21st century mango salsa and serve them with some chili-spiced beet greens.
Grocery List Potato Quesadillas with Mango Salsa
Potato Quesadillas with Mango Salsa
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch beet greens
cilantro leaves
jalapeno pepper
1 Anaheim pepper
1 large russet baking potato
2 limes
1 mango
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes (if making quick low-sodium salsa)
low-sodium vegetable broth (if needed)
olive oil (if needed)
balsamic vinegar (if needed)
low-sodium soy sauce (if needed)
Molasses (if needed)
chili powder (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
8 inch corn or flour tortillas
1 pint fresh tomato salsa (if no quick salsa is made)
Extra-sharp cheddar cheese
Thursday: Curried Kale with Bulgur and Lentils
Another cold weather variation of kale awaits. These greens can be traced back 2,000 years to Austria/Hungary and they are a not-so-distant relative to broccoli and cauliflower. The villagers called it “capuzzo.” We call it kale.
Tonight, you’ll return to one of my favorite versions of kale preparation. It combines homemade Masala curry spice mix with pieces of sweet, fresh pineapple. It’s served over hearty bulgur with a scoop of savory lentils.
Grocery List: Curried Kale and Pineapple with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
2 Mandarin oranges
fresh pineapple pieces (if no fresh available use canned)
2 oz. sliced almonds
Canned/Dried Foods
bulgur (if needed)
brown lentils (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth
low sodium soy sauce (if needed)
honey (if needed)
bay leaf (if needed)
Masala curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Friday: Roasted Beet and Marinated Garnet Yam Dinner Salad
Color, texture and layers of flavor will complete your plate tonight as you enjoy this satisfying dinner salad. It’s anchored with rich, earthy-flavored maroon-red beets while marinated garnet yams add a flavor nuance. The dinner salad is completed with a garden-fresh celebration of tender green lettuce, snapping fresh cucumber, thin-sliced red bell pepper and halved cherry tomatoes. The savory richness of thin-sliced hardboiled eggs and toasted sliced almonds add yet another dimension to round out the flavor and texture profile. The salad is dressed with a sweet and savory homemade honey/mustard dressing.
You may have roasted the beets and yam earlier so they’re just patiently waiting in your fridge. If not, allow an hour early in the day today to roast the beets and yam before you start making the salad. It’s worth the extra time.
Grocery List Roasted Beet Garnet Yam Salad
Roasted Beet and Marinated Garnet Yam Dinner Salad
Produce
garlic (if needed)
sweet onion
lettuce (if needed)
Napa cabbage (if needed)
cucumber (if needed)
red bell pepper (if needed)
3 medium beets
1 garnet yam
cherry tomatoes (if needed)
2 kiwis
2 oz. almond slices
Canned/Dried Foods
olive oil (if needed)
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
prepared mustard (if needed)
Honey (if needed)
coconut extract (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese(if needed)
eggs(if needed)
Menus and grocery lists for Nov. 10 – 15
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: Meatloaf and Quinoa Polenta
It’s November and cooler weather calls out for old-fashioned comfort food. Well, for cryin’ out loud it’s Sunday and you may have a bit more time to prepare “Comfort Food” dinner today!
You’ll make an ever-dependable meat loaf. I recommend plant-based ground meat product, but you may also use lean ground beef. A homemade barbecue sauce topping is just the ticket to finish the loaf. Quinoa Polenta and lemon-butter roasted cauliflower will round out the menu.
Grocery List: Meatloaf with Quinoa Polenta
Sunday, Meatloaf and Quinoa Polenta
Produce
garlic (if needed)
1 yellow onion
1 medium head cauliflower
1 lemon
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can no salt diced tomatoes
one 15 oz. can tomato sauce
8 oz. dried breadcrumbs (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
dried rosemary (if needed)
dried thyme (if needed)
red wine to cook with (if needed)
Frozen Foods
1 lb. plant-based ground product of choice (if eating meatless)
Meat/Fish/Poultry
1 lb. lean ground beef (if eating meat)
Chilled Foods/Dairy
butter (if needed)
eggs (if needed)
Monday: Japanese Udon Noodle Bowl with Snow Peas
Delicately flavored Japanese-style noodles grace your table tonight. Snow peas are the center of attention and are surrounded with shredded cabbage, red bell pepper, red onion and mushrooms. All of this is bathed in a bouillon/miso broth with a touch of wasabi.
The bowl is finished with chopped green onion, peanuts, fresh cilantro and lime juice.
Grocery List: Japanese Noodles and Snow Peas
Japanese Udon Noodles with Snow Peas
Produce
garlic(if needed)
1 bunch green onions (if needed)
1 red onion
1 bunch fresh cilantro
Napa or Savoy cabbage(if needed)
1 red bell pepper (if needed)
4 oz. cremini or white mushrooms
6 oz. snow peas (use frozen in no fresh available)
1 lime
2 kiwis or other seasonal fruit
2 oz. peanuts (if needed)
Canned/Dried Foods
8 oz. Japanese Udon Noodles
“Not Chick’n” bouillon cubes (if needed)
sesame oil(if needed)
canola oil (if needed)
rice wine vinegar(if needed)
1 tube of prepared Wasabi paste
brown rice miso(if needed)
Frozen Foods
frozen snow peas(if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
one 7 oz. package Asian-style Baked Tofu
Tuesday: Greens ‘n’ Beans with Seared Corn Salsa
Terrific flavors abound tonight as you treat your body well before the upcoming Thanksgiving Feast. A plate of greens is served with pinto beans, seared corn and tomato salsa. It is served over a bed of nutritious bulgur and topped with shredded cheddar cheese.
Don’t get me wrong, I love Thanksgiving! However, eating nutritiously before the holiday just helps me love it even more.
Grocery List: Beans and Greens with Seared Corn Salsa
Greens and Beans with Bulgur and Seared Corn Salsa
Produce
garlic (if needed)
1 yellow onion
1 bunch chard
cilantro (if making quick, low-sodium salsa)
1 Anaheim pepper (if making quick, low-sodium salsa)
1 jalalpeno pepper (if making quick, low-sodium salsa)
1 lime
Canned/Dried Foods
8 oz. bulgur (if needed)
one 15 oz. can pinto beans
one 15 oz. can no-salt diced tomatoes (if making quick, low-sodium salsa)
low sodium vegetable broth (if needed)
balsamic vinegar
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
2 oz. sharp cheddar cheese
1 pint fresh, tomato salsa (if not making quick, low-sodium salsa)
Wednesday: Baked Salmon and Roasted Purple Potatoes with Bok Choy
It’s time for a piece of fish and tonight. You’ll bake some salmon with homemade ponzu sauce. Fill in the plate with roasted purple potatoes and onions and a substantial helping of seared bok choy.
This is one of those meals where you cook ahead for another meal. Today, you’ll be cooking an extra fillet of salmon for Friday’s meal.
Grocery List Baked Salmon with Roasted Potatoes
Baked Salmon with Roasted Potatoes
Produce
garlic (if needed)
1 red onion
1 bunch fresh parsley
fresh cilantro
12 oz. bok choy
3 medium purple or red potatoes
1 lemon
1 piece fresh ginger root
Canned/Dried Foods
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
1 lb. fresh salmon fillets (buy 3 fairly equal sized filets)
Chilled Foods/Dairy
Thursday: Broccoli Cashew Stir-Fry
A broccoli stir-fry with loads of flavor and texture is speeding towards your table tonight. Passengers on this flavor train are seasonal peppers and onions, chopped pineapple, snappy water chestnuts, crunchy slivered almonds and Chick’n Strips.
Bring you appetite. The dining car will be open in less than an hour.
Grocery List: Broccoli Cashew Stir Fry
Broccoli/Cashew Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
14 oz. broccoli
red bell pepper (if needed)
6 oz. white or cremini mushrooms
1 Asian pear or a winter pear
6 oz. cashews
8 oz. fresh pineapple chunks (used canned if none available)
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced, peeled water chestnuts
one 6 oz. can pineapple pieces (if no fresh available)
sesame oil
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
white wine to cook with
Frozen Foods
Plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
Friday: Salmon Rice Bowl with Seared Corn Salsa
You’ve saved food all week for a delicious salmon rice bowl tonight: leftover salmon, steamed broccoli, rice and perhaps even leftover corn salsa.
If you don’t have homemade salsa in the fridge you can use some commercially made tomato salsa. However, it only takes a few minutes to make a batch of Low-sodium Tomato Salsa. Add some seared corn to it and you have homemade corn salsa.
Grocery List Salmon Rice Bowl
Salmon Rice Bowl with Corn Salsa
Produce
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
cucumber (if needed)
Napa cabbage (if needed)
8 cherry tomatoes (if needed)
Canned/Dried Foods
balsamic vinegar (if needed)
good, extra-virgin olive oil (if needed)
canola oil (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover cooked broccoli (fridge at home)
leftover cooked rice (fridge at home)
6-8 oz. leftover, baked salmon (fridge at home)
fresh tomato salsa (if needed)