It’s Saturday, November 30th.
It’s also the week after Thanksgiving and you’ll work through all manner of leftovers. Enjoy the continued feasting as we move into December.
Menus and shopping lists for
December 1 – 6 and December 8 – 13
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
December 1 – 6
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: Turkey Noodle Soup with Salad
Traditional preparation of this seasonal classic uses broth from the turkey carcass and a little leftover meat. However, a delicious version can be made using veggie broth and Chick’n strips or other similar plant based products.
Ultimately you want the delicious flavor of turkey and noodles with the slight firmness of chopped carrot, and the pop of green peas. In my family we added the earthy flavor of chopped hard-boiled egg rounds to finish the flavor profile.
Grocery List: Turkey Noodle Soup and Salad
Turkey Noodle Soup
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 cucumber
celery (if needed)
1 large carrot
1 pint cherry tomatoes
Canned/Dried Foods
8 oz. fresh fettuccini noodles or 1 package dry, flat egg noodles
two 32 oz. broth turkey broth (as needed if eating meat)
two 32 oz. boxes low sodium vegetable broth (if eating meatless)
1 package Not-Chick’n bouillon cubes (if eating plant-based)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if needed)
Plant-based Chik’n Strips of choice (if eating plant-based)
Meat/Fish/Poultry
Using meat from cooked Thanksgiving turkey (if you didn’t cook a turkey try the meatless version)
Chilled Foods/Dairy
eggs (if needed)
Additional Items
1 loaf Artisan bread of 8 artisan whole-grain rolls
Monday: Crunchy Bok Choy Stir-fry
One of my favorite vegetables joins the multilayered crunch brigade that parades across your pallet tonight. Crisp bok choy and sliced water chestnuts are supported by toasted slivered almonds in a crunchy explosion of flavor-loaded stir-fry.
The wonder-food bok choy is a small but significant member of the regiment of miracle foods standing by to ensure your good health.
Grocery List: Crunchy Bok Choy Stir-fry
Crunchy Bok Choy Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
2 bunches baby bok choy
1 red bell pepper
6 oz. cremini mushrooms
2 kiwis
3 oz. slivered almonds
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed) one
sesame oil (if needed)
8 oz. can sliced water chestnuts
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
dry cilantro leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
MPlant-based Chick/n Strips of choice (if plant-based)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if no cooked breasts at home in freezer)
Chilled Foods/Dairy
Tuesday: Pasta Prima Vera with Lemon/Basil Sauce
We’re fortunate to have fresh zucchini, mushrooms and even basil available year-round in most regions of the country. Tonight you’ll take advantage of those ingredients with a yummy Prima Vera Pasta.
Seared zucchini rounds, mushrooms, onions and peppers are paired with savory Great Northern beans in a bright lemon/basil sauce.
Grocery List: Pasta Prima Vera with Lemon/Basil Sauce
Pasta Prima Vera with Lemon Basil Sauce
Produce
garlic (if needed)
sweet onion (if needed)
1 head green leaf lettuce (if needed)
1 bunch fresh basil
1 cucumber (if needed)
red bell pepper (if needed)
two 6 inch zucchinis
6 white or crimini mushrooms
2 Roma tomatoes
1 lemon
Canned/Dried Foods
8 oz. quinoa spaghetti
one 15 oz. can Great Northern or Cannelli beans
extra virgin olive oil (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Wednesday: Turkey a l’orange
Several cultures might lay claim to orange sauce. Tonight you’ll combine flavor profiles from Asia and France to make Turkey a l‘Orange. It sounds fancy, but it’s just a snazzy way of using up leftovers.
Partner plant-based Chick’n Strips or leftover dark meat from your Thanksgiving turkey with snow peas, sweet peppers and browned mushrooms . These ingredients are smothered with a yummy orange sauce featuring spicy Asian condiments and French influenced rosemary. It’s served over wholesome brown rice and topped with chopped tomatoes.
Grocery List: Turkey a l'Orange
Turkey a’l’Orange
Produce
garlic (if needed)
yellow onion (if needed)
6 oz. snow peas (if none available use frozen)
red bell pepper (if needed)
7 oz. cremini mushrooms
2 Roma tomatoes
2 oranges
1 piece ginger root
Canned/Dried Foods
brown rice (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
sesame oil (if needed)
Asian garlic pepper sauce (if needed)
dried rosemary (if needed)
corn starch (if needed)
Meat/Fish/Poultry
Frozen Foods
MPlant-based Chick’n Strips of choice (if eating plant-based)
10 oz. snow peas (if no fresh available)
Chilled Foods/Dairy
leftover turkey (in fridge at home)
Thursday: Warm Lentil/Arugula Salad
Throw some lentils on to cook to get things started tonight. Let them cool slightly and enjoy them in this lovely warm lentil/arugula salad. Top the salad with sweet, fresh strawberries, toasted almonds and feta crumbles.
Pour a glass of your favorite chilled summer beverage and enjoy some leisurely dining on a warm summer evening.
Grocery List: Lentil Arugula Salad
Warm Lentil/Arugula Salad with Strawberries
Produce
sweet onion (if needed)
1 head red or green leaf lettuce
1 bag baby arugula
red bell pepper (if needed)
green bell pepper (if needed)
1 cucumber (if needed)
cherry tomatoes (if needed)
1 pint strawberries
one fourth Cup sliced almonds (if needed)
Canned/Dried Foods
1 C. brown lentils (if needed)
good olive oil (if needed)
one 32 oz. box low-sodium vegetable broth (if needed)
Prepared mustard (if needed)
Balsamic vinegar (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional items
leftover artisan bread or artisan rolls
Wednesday: Aglio e Olio Pasta with Kale and Shrimp
Tonight we’ll incorporate dark, leafy greens into a bowl of aglio e olio pasta. (That’s pronounced “ah-lyo ay oh-lee-oh. The “g” is silent.) The aglio e olio sauce is tweaked with a little infusion of truffle oil. Browned mushrooms, smoky tempeh and freshly sauteed shrimp add umami to this flavor festival worthy of any upscale bistro.
Grocery List: Aglio e Olio Pasta with Kale and Shrimp
Aglio e Olio Pasta with Kale and Shrimp
Produce
garlic (if needed)yellow onion(if needed)
red or green leaf lettuce(if needed)
1 bunch Russian kale
1 bunch fresh parsley
fresh sage leaves (if none available use dried)
1 bunch green onions
cucumber(if needed)
9 oz. sliced Cremini mushrooms
1 pint cherry tomatoes(if needed)
Canned/Dried Foods
whole wheat or brown rice dry penne pasta
white truffle oil (if needed)
low sodium vegetable broth(if needed)
low-sodium soy sauce (if needed)
balsamic vinegar(if needed)
Chinese garlic/pepper sauce (if needed)
prepared mustard (if needed)
honey (if needed)
dried sage leaves (if no fresh available)
white wine to cook with(if needed)
Frozen Foods
one package large, shelled, cooked shrimp (if not using fresh shrimp)
Meat/Fish/Poultry
12 oz. large, cooked, shelled shrimp (if not available use frozen)
Chilled Foods/Dairy
shredded Parmesan (if needed)
1 package smoky tempeh
Menus and grocery lists for
December 8 – 13
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: Old-fashioned Split Pea Soup
We’re in the throws of winter and soup always makes us feel cozy. I think you’ll enjoy this version of old-fashioned split pea soup. I took the recipe my mother taught me and gave it a couple of tweaks.
The history of split pea soup dates back to ancient Greece and Rome. It’s now found throughout the world in various forms. Years ago you would often find pea soup featured as a restaurant special late in the week. That’s because the ham was used up and it was time to boil the bone for soup stock.
Grocery List: Old-fashioned Split Pea Soup
Old Fashioned Split Pea Soup
Produce
garlic (if needed)
1 large yellow onion
1 head red or green leaf lettuce
1 bunch curly parsley
fresh basil leaves
1 cucumber
1 red bell pepper
celery (if needed)
2 carrots
1 pint cherry tomatoes
Canned/Dried Foods
12 oz. dried split peas
two 32 oz. boxes low sodium vegetable broth
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt
smoky tempeh
Additional Items
1 loaf hearty artisan bread or artisan rolls (1 roll per diner)
Monday: Tortellini with Hummus and Arugula
Middle-Eastern and Italian cuisines marry up in a most interesting pairing tonight. You’ll be serving cheese tortellini in an Italian White Sauce flavored with feta cheese. A scoop of Traditional Middle-Eastern hummus adds a happy finish to the flavors.
The dinner is finished with a savory arugula, tomato and toasted almond salad.
Grocery List Tortellini with Hummus and Arugula Salad
Tortellini with Hummus and Arugula
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
one bag baby arugula
1 cucumber (if needed)
cherry tomatoes (if needed)
1 large Roma tomato
1 golden bell pepper
Canned/Dried Foods
one 15 oz. can garbanzo beans
tahini (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
good olive oil (if needed)
honey (if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
crumbled feta cheese
9 oz. cheese tortellini
plain, nonfat yogurt
Tuesday: Fish Tacos
Fish tacos are on the menu. If you don’t have leftover fish, you can cook some. I’ve even used the plant-based “f’sh fillets” by Gardien. They worked quite well. Just bake them per package instructions.
The tacos are served with a quick tarter sauce, shredded cabbage, lettuce, seared peppers and homemade Quick, Low-sodium Tomato Salsa. Serve some vitamin rich kiwis as a finish.
Grocery List Fish Tacos
Fish Tacos
Produce
garlic (if needed)
sweet onion(if needed)
Napa cabbage (if needed)
red leaf lettuce (if needed)
1 jalapeno pepper
1 Anaheim pepper
2 Roma tomatoes
fresh cilantro
2 limes
1 lemon
2 kiwi or fresh seasonal fruit of choice (one per diner)
Canned/Dried Foods
one 15 oz. can no-salt diced tomatoes
sesame oil(if needed)
capers (if needed)
dill pickle (if needed)
capers (if needed)
rice wine vinegar(if needed)
low-fat or vegan mayo (if needed)
Meat/Fish/Poultry
6 oz. fresh cod
Chilled Foods/Dairy
sharp cheddar cheese (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
plain, nonfat yogurt (if needed)
Wednesday: Broccoli Stir-fry with Lemon/Basil Sauce
A delicious version of stir-fry with an Asian lemon sauce will step into the spotlight tonight.
Broccoli, browned mushrooms, onion, red bell pepper and Chik’n strips (or optional sliced chicken breast) harmonize with a the light lemon sauce in a tasty and memorable stir-fry. Hearty brown rice anchors the ensemble as a steady and dependable base.
Grocery List Lemon Chicken/Broccoli Stir-Fry
Lemon Chicken/Broccoli Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Creimini mushrooms
2 lemons
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
honey (if needed)
Prepared mustard (if needed)
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chickenless tenders or equivalent product (if plant-based)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Thursday: Kale with White Beans and Caramelized Onion
Seriously good kale and white beans is what’s for dinner tonight!
The kale and beans sit atop a bed of high-protein quinoa and are served with creamy caramelized onion. Plates are garnished with chopped, fresh tomato and Parmesan cheese.
Grocery List: Kale, White Beans and Caramelized Onion
Kale with White Beans and Caramelized Onion
Produce
garlic (if needed)
1 large yellow onion
1 bunch Lacinato or Dino kale
2 Roma tomatoes
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can Great Northern beans
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
shredded Parmesan cheese (if needed)
Friday: Asian Rice Bowl
It’s Friday and using Wednesday’s leftovers, you’ll create a delicious rice bowl tonight.
You’ve got leftover stir-fry and rice. You’ll only need to prepare the fresh ingredients and the dressing. Dinner in 25 minutes folks!
Grocery List Asian Rice Bowl
Asian Rice Bowl
Produce
garlic (if needed)
onion (if needed)
fresh basil leaves (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
Napa cabbage (if needed)
3 Roma tomato about 16 cherry tomatoes (if needed)
fresh ginger root (if needed)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
sesame oil (if needed)
rice wine vinegar (if needed)
low-sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Plant-based Chickenless tenders (if plant-based)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if no cooked breast at home)
Chilled Foods/Dairy
leftover cooked rice (in fridge at home)
leftover stir fry (in fridge at home)