It’s Saturday, October 19th!
We’re at the peak of the fall harvest. I love the cuisine that accompanies the shorter days and cooler nights of the late fall.
Menus and shopping lists for
October 20 – 25 and October 27 – November 1
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 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
It’s the perfect time of year for this dish. You’ll truly celebrate the fruits of the harvest with this ancient casserole. Eggplant, tomatoes, sweet onion, garlic, summer squash, new harvest bell peppers, lots of basil, fresh thyme and parsley blend to offer up a terrific flavor combo. All of this is paired with succulent, roasted tri-colored potatoes in this 18th century dish.
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)
Menus and grocery lists for October 27 – November 1
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: Butternut Squash Soup
The winter squashes are still available in the stores and markets. You’ve made this soup before. It snuggles up nicely with a cool November evening. You can also use a mix of squashes; acorn, delicata, pumpkin, etc.
The soup presents a blend of roasted squash, garlic, onion and celery with a hint of curry. It’s finished with fresh cilantro and a squeeze of lime-juice.
Make it early in the day and let it rest for one to two hours. Add the cilantro and lime juice when you reheat it.
Grocery List Butternut Squash Soup
Butternut Squash Soup
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
one bunch cilantro leaves
1 cucumber
1 fennel bulb
celery (if needed)
1 butternut squash (3 lbs) or combo of other winter squashes
1 pint cherry tomatoes
1 lime
Canned/Dried Foods
two 32 oz. boxes low-sodium vegetable broth
yellow curry powder (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
butter (if needed)
plain nonfat yogurt
Additional Items
1 whole grain role per person or a loaf of Artisan bread for everyone
Monday: Asian-style Kale with Pineapple
Your plate of greens comes alive tonight with a variety of textures and flavor. The kale is cooked in an Asian-style sauce. This dish is a dark leafy greens stir-fry. Each serving of kale is loaded with fresh pineapple, snappy water chestnuts, Asian-style baked tofu and topped with crunchy, toasted slivered almonds. It’s served over ever-versatile high-protein quinoa.
Diners will be happy!
Grocery List Asian Kale with Pineapple
Asian-Style Kale with Pineapple
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch Lacinato Kale or any kind of chard
one bunch green onions (if needed)
8 oz. pineapple spears (if available, if not, buy canned)
1 lime
slivered almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
one 6 oz. can sliced water chestnuts
one 8 oz. can pineapple chunks (if no fresh available)
sesame oil (if needed)
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
low-sodium soy sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
7 oz. extra or ultra-firm baked Asian tofu
Tuesday: Pasta Prima Vera Aglio e Oglio
Oh Mamma! Pasta with garlic and olive oil or Aglio e Oglio is on the menu. It’s the “Mother Sauce.” This simple sauce will make just about anything you put into the pasta taste better.
I’ve chosen mushrooms and peas for this version. Enjoy!
Grocery List: Pasta Prima Vera Aglio e Olio
Pasta Prima Vera Aglio e Olio
Produce
1 head garlic
one bunch green onions
red or green leaf lettuce (if needed)
cucumber (if needed)
10 medium cremini mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
penne pasta of choice
good olive oil (if needed)
red pepper flakes (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Wednesday: Italian Baked Cod with Bok Choy
Tonight you’ll be poaching a cod fillet in a flavor-packed Italian sauce of tomatoes, garlic, peppers, celery and onion. The sauce carries a slight aroma of oregano with a touch of lemon.
Top off the meal with seared bok choy and onions and a light Almond/Scallion rice.
Grocery List Baked Italian Cod Boy Choy
Baked Cod with Bok Choy
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch green onions
1 bunch Italian parsley
1 lb. Bok Choy
celery (if needed)
grape or cherry tomatoes (if needed)
2 lemons
Canned/Dried Foods
brown rice (if needed)
one 15 oz. can no-salt chopped or diced tomatoes
low-sodium vegetable broth (if needed)
sesame oil (if needed)
rice wine vinegar (if needed)
dry oregano leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
three 5 oz. cod fillets
Chilled Foods/Dairy
Thursday: Sausage and Potatoes with Buttered, Lemon Broccoli
Roast some potatoes and onions, brown a sausage and toss them together in a paprika-laced, lemon-red sauce tonight. It all comes together as a fabulous comfort-food meal. Finish the plate with refreshing lemon broccoli.
I recommend the Beyond Meat Hot Italian Sausage for this meal. As always, you are free to use your favorite sausage of choice. Buon Appetito!
Grocery List Sausage and Potatoes
Sausage and Potatoes with Buttered Lemon Broccoli
Produce
1 yellow onion (if needed)
fresh Rosemary
12 oz. broccoli
2 red potatoes (about 6 oz. total weight)
1 lemon
1 fresh apple
Canned/Dried Foods
one 15 oz. can no salt tomato sauce
one 15 oz. can regular tomato sauce
ground smoky paprika (if needed)
dried basil leaves (if needed)
dried oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
2 Italian turkey sausages (if eating meat)
Chilled Foods/Dairy
Butter (if needed)
1 Field Roast Apple Sausage or 1 Beyond Meat Italian Sausage (if eating plant-based)
Friday: Fish Tacos with Caramelized Onion
Fish tacos tonight. The payoff for cooking ahead. Use the leftover cod filet from Wednesday. I suggest you make some Quick, low-sodium Salsa as you start preparations. You’ll also make a caramelized onion/yogurt sauce that really turns these tacos loose! Happy Friday!
Grocery List: Fish Tacos
Fish Tacos with Caramelized Onion Sauce
Produce
1 sweet onion
red leaf lettuce (if needed)
fresh cilantro (if making quick salsa)
Napa or Savoy cabbage (if needed)
one Anaheim pepper (if making quick salsa)
one jalapeno pepper (if making quick salsa)
2 Roma tomatoes
1 lime (if making quick salsa)
2 kiwis
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes (if making quick salsa)
low-sodium vegetable broth (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
Low fat, 6″ diameter, soft flour tortillas
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Curried Kale and Pineapple with Bulgur and Lentils: Thursday, November 7, 2024
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.
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