It’s Saturday, October 12th.
We all love this time of year. The season is changing with cooler evenings and we’re celebrating the bounty of the harvest. .
Menus and Shopping Lists for
October 13 – 18 and 20 – 25
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 13 – 18
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 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 Delicata 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 Beet 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
Next week’s recipes if you’re ordering
1 week ahead.
October 20 – 25
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: Ratatouille
Ratatouille literally means “motley stew.” The combination of vegetables hasn’t really varied over the centuries. However, I add some pinto beans for extra protein. The flavor- filled casserole is one of my favorite ways to enjoy the late harvest. And, it’s a great meal for guests.
Grocery List: Ratatouille
Sunday, Ratatouille
Produce
garlic (if needed)
1 large yellow onion
fresh basil
fresh thyme
1 bunch fresh parsley
1 green bell pepper
1 red bell pepper
one 8 inch zucchini
1 large egg plant (at least 14 oz.)
2 large carrots
2 red potatoes
3 medium golden potatoes
2 purple potatoes.
2 large Heirloom tomatoes
2 honeycrisp apples
Canned/Dried Foods
one 15 oz. can pinto beans
good olive oil (if needed)
pitted Calamata olives
bay leaf (if needed)
dry thyme leaves (if no fresh available)
dry basil leaves (if no fresh available)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Additional Items
one large loaf Artisan bread
Monday: Linguini with Clam Sauce
Let’s enjoy a seafood pasta tonight. I like to use whole wheat, or quinoa linguini when available. Use whatever pasta you can find. Spaghetti will also work. This pasta is really all about the sauce.
A yogurt-based white sauce keeps the fat content in this pasta manageable while still providing the taste of a delicious “cream” sauce. The flavors of garlic, white wine, fresh thyme and parsley bring the clam flavors forward in this plate of pasta perfection.
If you have young diners who aren’t sure about clams, set aside half the sauce and substitute some plant-based Chik’n or poultry for the clams.
Grocery List: Linguini with Clam Sauce
Linguini with Clam Sauce
Produce
garlic (if needed)
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
1 red bell pepper
fresh fennel bulb
9 oz. crimini mushrooms
cherry tomatoes (if needed)
1 lemon (if needed)
Canned/Dried Foods
4 oz. whole wheat, quinoa or regular linguini pasta
two 6 oz. cans chopped clams
Low-sodium vegetable broth (if needed)
cornstarch (if needed)
dried basil leaves (if needed)
dried oregano leaves (if needed)
dried thyme leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
nonfat milk (if needed)
plain, nonfat yogurt (if needed)
Tuesday: Mexican Greens with Mango Salsa
We love our greens! This version tips a sombrero to our neighbors to the South. Black beans and crispy tortilla strips add texture and interest to chard spiced with chili powder, oregano and cumin. The greens are served over crispy potato rounds and topped with homemade mango salsa. Buenos!
Grocery List: Mexican Greens with Mango Salsa
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Mexican Greens with Mango Salsa
Produce
garlic (if needed)
1 yellow onion (if needed)
one bunch fresh chard
1 bunch fresh cilantro leaves
1 red bell pepper
1 green bell pepper
1 Jalapeno pepper
1 Anaheim pepper
6 small red potatoes
1 fresh mango or one 6-8 oz. container of fresh mango pieces
1 lime
Canned/Dried Food
one 15 oz. can black beans
one 15 oz. can no-salt chopped or diced tomatoes
one 24 oz. box veg. broth (if needed)
olive oil(if needed)
low sodium soy sauce(if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick low-salt tomato salsa)
3 oz. sharp cheddar cheese
Wednesday: Stroganoff with Cabbage and Peppers
This meal makes me happy! It’s time for Stroganoff. This 19th century German/Russian dish has gained worldwide popularity. The version you’ll cook tonight starts with thin-sliced, plant-based Chick’n Strips. They’re combined with browned mushrooms, onions and dill pickles in a yogurt-based gravy generously seasoned with paprika. It’s served over noodles and accompanied by a spicy version of seared cabbage and peppers.
I grew up eating comfort food meals like this. Well, maybe not the cabbage and peppers, but a similar version of the comfort-food Stroganoff dish.
Grocery List: Stroganoff with Cabbage and Peppers
Wednesday, Stroganoff with Cabbage and Peppers
Produce
garlic (if needed)
1 yellow onion(if needed)
9 oz. cremini mushrooms
1 red bell pepper
1 green bell pepper
1 jalapeno pepper
Canned/Dried/Foods
egg noodles(if needed)
brown rice (if needed)
rice wine vinegar(if needed)
dill pickles (if needed)
one 32 oz. box low-sodium veggie broth(if needed)
white wine for cooking (if needed)
unbleached flour (if needed)
molasses (if needed)
bay leaf (if needed)
chipotle chili powder (if needed)
Hungarian paprika (if needed)
Frozen Foods
Plant-based Chick’n strips of choice(if eating meatless)
Meat/Fish/Poultry
8 oz. round steak or chicken breast (if eating meat)
Chilled Foods/Dairy
nonfat milk (if needed)
nonfat, thick, Greek yogurt (if needed)
leftover cooked rice (from fridge at home)
Thursday: Baked Potato and Chili
Remember when you froze the leftover vegetarian chili in the second week of September? Well, now’s the payoff. Here’s an easy weeknight meal! Thaw that chili! Set it out on the counter to thaw during the day or pick up a can of vegetarian chili at your local grocery store.
Comfort food flavors of chili combined with baked potato and a dash of extra sharp cheddar cheese are on tonight’s menu. This meal’s very satisfying and packs a bunch of potassium and magnesium as a bonus.
Make individual green side salads as a companion to the meal.
Grocery List Baked Potato and Chili
Baked Potato and Chili
Produce
red or green leaf lettuce(if needed)
cucumber(if needed)
2 medium Russet baking potatoes
cherry tomatoes(if needed)
Canned/Dried Foods
one 15 oz. can vegetarian chili (if no chili available in your freezer)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
1 pint leftover Vegetarian Chili (removed from freezer this morning)
4 oz. sharp cheddar cheese(if needed)
plain nonfat yogurt (if needed)
Friday: White Pizza!
White Pizza and salad are on the menu for tonight’s dinner! You should have about 1/2 C. of white sauce left over from Monday’s meal. If not, you can make some.
This terrific white sauce pizza is topped with thin-sliced apple sausage, red bell peppers, browned mushroom slices and shredded Parmesan cheese.
It’s Pizza Friday!
Grocery List: White Pizza and Salad
White Pizza and Salad
Produce
garlic (if needed)
onion(if needed)
red bell pepper (if needed)
red or green leaf lettuce(if needed)
cucumber(if needed)
9 oz. bag sliced cremini mushrooms
cherry tomatoes(if needed)
Canned/Dried Foods
low sodium vegetable broth(if needed)
dry oregano leaves(if needed)
Frozen Foods
1 package premade pizza crusts(if not making homemade crusts)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan(if needed)
nonfat, plain yogurt (if needed)
Field Roast apple sausage(or equivalent plant-based sausage)