As we close in on the end of October, we’re seeing the last 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 27 – November 1 and November 3 – 8
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 29 – November 3
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 Butternut 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 Olio
Oh Mamma! Pasta with garlic and olive oil or Aglio e Olio 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
Menus and grocery lists for Nov. 3 – 8
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: 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)