Menus and shopping lists for October 6 – 11 and 13 – 18
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
October 6 – 11
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: Bavarian Sausage Feast
Here’s a meal in honor of “Oktoberfest.” You’ll be enjoying traditional Bavarian flavors of Bratwurst, Hot Potato Salad, and Rotkohl (German red cabbage with apples and onions). I’m suggesting a couple of my favorite plant-based sausages for tonight’s meal: “Field Roast Brats” and “Beyond Meat Brats”. All sausages (animal or plant-based) are rich, but you won’t consume saturated fat when eating plant-based products.
My German Grandma kept a crockery pot with pickled cucumber and onion in the pantry. It was used as a salad or the start of a salad for many meals. Today you’ll prepare a quick version of the pickled cucumber and onion as a garnish. Das alles schmeckt gut!
Grocery List: Bavarian Sausage Feast
Bavarian Sausage Feast
Produce
garlic (if needed)
2 medium sweet onions
1 head of red cabbage
celery (if needed)
1 lb. red potatoes
2 tart apples
1 fresh melon of choice
Canned/Dried Foods
white balsamic vinegar (if needed)
Dijon mustard (if needed)
dill pickles (if needed)
caraway seed (if needed)
red wine to cook with (if needed)
Meat/Fish/Poultry
turkey bacon (if eating meat)
1 Bratwurst (if eating meat)
1 Knackwurst (if eating meat)
Chilled Foods/Dairy
Smoky Tempeh (if eating meatless)
Field Roast Apple Sausage (if eating meatless)
Beyond Meat Brats (if eating meatless)
plain nonfat yogurt or quark
Additional items
Hearty European crusty rolls
Monday: Spicy Broccoli/Ginger Stir-fry
Harvests are coming to a close so make a broccoli stir-fry tonight and add some fresh seasonal sweet peppers and onion. Enjoy the fresh local veggies while you can. You’ll add browned mushrooms, sliced water chestnuts and marinated tofu to fill out the variety of flavors and textures of this meal.
This stir-fry sauce has lots of interest with notes of fresh ginger and orange juice.
Grocery List Spicy Broccoli Stir-Fry
Broccoli Spicy-Ginger Stir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 bunch cilantro (if needed)
1 bunch green onions
14 oz. broccoli
6 oz. white or cremini mushrooms
red bell pepper(if needed)
fresh ginger root (if needed)
2 purple plums
Canned/Dried Foods
brown rice(if needed)
one 6 oz. can sliced, peeled water chestnuts
sesame oil (if needed)
low-sodium vegetable broth(if needed)
low-sodium soy sauce or tamari(if needed)
Asian garlic pepper sauce(if needed)
honey (if needed)
cornstarch(if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Nonfat milk (if needed)
orange juice (if needed)
One 7 oz. package Asian-style baked tofu
Tuesday: Ravioli with Garnet Yam/Garlic Sauce
Ravioli with a rich-tasting garnet yam sauce is coming your way tonight. The sauce combines the savory flavors of yam, garlic and onion. It has a light buttery finish with a touch of nutmeg.
You’ll also make a yogurt-based eggless aioli (pronounced aye-o-lee) to drizzle over the top.
Grocery List: Ravioli with Garnet Yam/Garlic Sauce
Ravioli with Garnet Yam/Garlic Sauce
Produce
garlic (if needed)
1 small yellow onion
green or red leaf lettuce (if needed)
1 cucumber (if needed)
1 large sweet potato or garnet yam
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
Dijon mustard (if needed)
cornstarch (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
9 oz. fresh spinach or cheese ravioli
Additional Items
# 4 coffee filters
Wednesday: Swiss Chard with Pear and Feta
We are almost at the end of local fresh pear season. It’s time to take advantage of this fruit at the peak of its freshness. Savory lightly sautéed chard with tree-ripened pears and sliced Chick’n Strips over quinoa makes up tonight’s meal. Each serving is dusted with crumbled feta cheese and a sprinkle of toasted almonds.
Grocery List: Swiss Chard with Pear and Feta
Swiss Chard with Pear and Feta
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
red bell pepper (if needed)
1 ripe pear
1 lime
Canned/Dried Foods
Quinoa (if needed)
Low-sodium vegetable broth (if needed)
low-sodium soy sauce or tamari (if needed)
balsamic vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
plant-based chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
crumbled Feta cheese
Thursday: Leftover Night
It’s leftover night. You may have some sausages, salads or rot kol leftover in the fridge. Make a couple of fresh green salads and cut up some fresh fruit to add to the mix.
Grocery List: Leftover Night
Leftover Night
Produce:
Lettuce for salad (if needed)
Cucumber for salad (if needed)
Cherry tomatoes for salad (if needed)
A piece of seasonal fruit for slicing (if needed)
Friday: Autumn Pasta with Sicilian Pesto and Fresh Tomato
My wife and I were exhausted after a long day of walking and sight-seeing in Venice. We stopped for dinner and ordered a plate of pasta with Sicilian Pesto. We were thrilled with the flavors! We asked the waiter about the herb combination and he explained that the addition of marjoram and substitution of almonds for pine nuts made it Sicilian-style. After a little experimentation at home, we landed on this version.
Here’s a perfect pasta for a fall evening. It’s loaded with newly harvested zucchini, summer squash, peppers and mushrooms. The Sicilian Pesto turns it into a special pasta experience.
Finish the week with a smile.
Grocery List: Autumn Pasta with Sicilian Pesto and Tomato
Autumn Penne Pasta with Sicilian Pesto
Produce
garlic (if needed)
1 red onion
6 cremini mushrooms
1 small zucchini
1 small summer squash
1 red bell pepper
1 bunch fresh basil – 4 oz. –
1 small package fresh marjoram – 1 oz. –
1 head leaf lettuce(if needed)
cucumber(if needed)
cherry tomatoes(if needed)
4 Roma tomatoes
2 oz. slivered almonds
Canned/Dried Foods
10 oz. dry whole-wheat penne pasta
low sodium vegetable broth(if needed)
good olive oil(if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating plant-based)
Meat/Fish/ Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese(if needed
Menus and grocery lists for October 13 – 18if 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: Hungarian Cabbage Rolls
Wonderful flavors of ground meat, cabbage, tomatoes, lemon, dill, paprika and allspice come together with gusto in this hearty, old-world, cool weather favorite today. (Give yourself plenty of time as the dish takes 1 hour and 45 minutes to cook.)
I got the inspiration for this dish from a dear friend and his wife in Montana. He came from a large family with Hungarian roots and grew up on this food. Of course, their version was made from home-grown cabbage, onions and home-canned tomatoes.
I’ve added whole wheat rolls and a sassy apple and radish salad to compliment the meal.
Grocery List: Hungarian Cabbage Rolls
Hungarian Cabbage Rolls
Produce
garlic (if needed)
1 large yellow onion
1 large head green cabbage
fresh dill
1 bunch radishes
2 lemons
2 new Honeycrisp apples
2 oz. sliced almonds
Canned/Dried Foods
brown rice (if needed)
2 quarts sauerkraut
one 15 oz. can tomato sauce
one 15 oz. can no-salt diced tomatoes
brown sugar (if needed0
paprika (if needed)
dill weed (if no fresh dill available)
ground allspice (if needed)
chipotle chili powder (if needed)
low-sodium veggie broth (if needed)
Frozen Foods
16 oz. Beyond Meat ground burger or equivalent (if plant-based)
Meat/Fish/Poultry
1 lb. lean ground beef (if eating meat)
Chilled Foods/Dairy
eggs (if needed
buttermilk (if needed)
Additional Items
European-style whole grain rolls
Monday: Hot’n Sour Stir-fry
This kale dish is based on a favorite Hot ‘n Sour Soup from a Seattle restaurant. Tonight we skip the soup part and add more vegetables…in this case, kale. This cozy, comfort-food version of stir-fry combines hot, savory, sweet and sour flavors with lots of texture.
Hint: Quick-cook some rice this morning. Simply place 1 C. brown rice and 2-1/4 C. water on the stovetop and bring to a hard boil. Turn off burner, let the boil settle a little, cover and leave sitting on the burner for the day. You’ll have perfect rice waiting as you start fixing dinner tonight.
If using homemade marinated grilled tofu and if needed, make Marinated Grilled Tofu (Extra Recipe Info.) during the day today. You’ll need to thaw some frozen, ultra-firm tofu this AM.
Grocery List Hot'n SourKale SF
Tuesday, Hot n Sour Kale Stir Fry
Produce
garlic (if needed)
1 red onion
1 bunch lacinato kale
5 oz. Cremini mushrooms
1 thumb fresh ginger
1 medium tomato
Canned/Dried Foods
brown rice(if needed)
low sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
one 6 oz. can sliced water chestnuts (if needed)
sesame oil(if needed)
white vinegar(if needed)
granulated sugar(if needed)
cornstarch(if needed)
cayenne pepper(if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
16 oz. plain, ultra-firm tofu (if making homemade marinated tofu.)
one package Asian flavored baked tofu (if not making homemade marinated tofu.)
eggs(if needed)
Tuesday: Baked Halibut with Sicilian Pesto
Halibut season will run into November so, before it’s over, let’s have some baked halibut with Sicilian pesto. Brussels sprouts are a treasure trove of phytonutrients and rich in vitamin K, so I’ve put them into tonight’s menu as well.
The trick in enjoying sprouts is good seasoning and not over cooking. Tonight they’re wrapped in a delicious honey/orange sauce and baked to perfection. You get a little sweetness and acidity of citrus combined with the earthy and tangy flavor of the sprouts.
Grocery List: Baked Halibut with Sicilian Pesto
Baked Halibut with Sicilian Pesto
Produce
garlic (if needed)
12 oz. fresh Brussels sprouts
1 bunch basil leaves
one 1 oz. package fresh marjoram leaves
1 bunch cilantro (if needed for salsa)
1 jalapeno pepper (if needed for salsa)
1 Anaheim pepper (if needed for salsa)
3 medium red potatoes – total 12 oz.
1 lime
1 tart apple
2 oz. slivered almonds
Canned/Dried Foods
one 15 oz. can no-salt diced tomatoes (if needed for salsa)
good olive oil (if needed)
low sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
prepared basil pesto (if needed and if not making your own Sicilian pesto)
Frozen Foods
Meat/Fish/Poultry
1 lb. fresh halibut fillets (buy 3 equal filets)
Chilled Foods/Dairy
orange juice (if needed)
fresh tomato salsa (if not making low-sodium salsa tonight)
plain, nonfat yogurt (if needed)
Wednesday, Hawaiian Stuffed Delicatta Squash
Delicata Squash are now appearing at the farmer’s markets and grocery stores. Depending upon where you live they may be called “Peanut Squash,” “Bohemian Squash” or “Sweet Potato Squash”. They offer a light and sweet flesh that plays well with almost any flavor combination.
Hawaiian is the flavor theme today as you create little dugout canoes of squash filled with rice, pineapple, coconut and toasted pecans. A delightful delicata delicacy!
Scrub squash well before cooking. You can eat the skin as well as the tender flesh.
Grocery List Hawaiian Stuffed Delicata Squash
Hawaiian Stuffed Delicata Squash
Produce
sweet onion(if needed)
1 bag baby spinach
fresh mint leaves
fresh basil leaves
2 medium delicata squash or 1 large delicata squash
celery(if needed)
8 oz. fresh cut pineapple pieces (used canned if not available)
1 oz. pecans halves
1 oz. dried cranberries
Canned/Dried/Foods
low sodium vegetable broth(if needed)
one 8 oz. can chunk pineapple (if no fresh pineapple available)
shredded coconut(if needed)
low sodium soy sauce(if needed)
rice wine vinegar(if needed)
honey(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover cooked rice(from fridge at home)
Thursday: Curried Lentils with Greens
This Middle Eastern-inspired lentil dish works perfectly with beet or mustard greens. You can also use chard.
I recommend using red lentils for this dish. They cook faster. Curried lentils are pared with the strong flavor of hearty greens and the relatively neutral flavors of a lemon quinoa. It all turns into a tasty, ultra-nutritious meal that’s good for your blood vessels and even better for your taste buds.
Grocery List: Curried Lentils with Beet Greens
Curried Lentils and Beet Greens with Quinoa
Produce
garlic (if needed)
1 large sweet onion (if needed)
1 bunch green onions
1 beet, greens, mustard greens or chard
1 lime
1 lemon
One melon of choice
Canned/Dried Foods
quinoa(if needed)
one bag red lentils
low-sodium vegetable broth(if needed)
balsamic vinegar(if needed)
molasses(if needed)
ground cumin(if needed)
curry powder(if needed)
ground turmeric (if needed)
white wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese(if needed)
Friday: Zuppa di Mare
In Italian, Zuppa di Mare means soup of the sea. Tonight we’ll use leftover halibut. I happen to think that “Zuppa di Mare” sounds tidier and more appetizing than “fish soup.”
You’ll be combining pieces of leftover baked halibut with chopped shrimp in a tomato, red wine and broth base. Add fresh onion, fennel, celery and peppers, along with Italian spices and capers to complete the final touches on this dish.
Throw together a nice green salad to add to the mix and a piece of fresh fruit as a finish. Fantastico!
Grocery List: Zuppa di Mare
Zupa di Mare and Salad
Produce
garlic (if needed)
1 yellow onion
1 fennel bulb
celery (if needed)
red or green leaf lettuce (if needed)
cucumber (ifneeded)
one 6 inch zucchini
red bell pepper (if needed)
green bell pepper (if needed)
6 oz. cremini mushrooms
cherry tomatoes (if needed)
2 nectarines
Canned/Dried Foods
one 32 oz. box low sodium veggie broth.
one 28 oz. can no-salt chopped tomatoes
you can substituted two 15 oz. cans
thyme leaves(if needed)
dry basil leaves(if needed)
oregano leaves(if needed)
dry rosemary leaves (if needed)
bay leaf(if needed)
red wine to cook with(if needed)
Frozen Foods
Frozen cooked or raw, shelled and deveined shrimp (if no fresh shrimp available)
Meat/Fish and Poultry
4 oz. fresh raw or cooked, shelled and deveined shrimp (buy frozen if no fresh available)
Chilled Foods/ Dairy
Additional Items
loaf of Artisan bread or whole grain rolls