It’s Saturday, September 7th.
We’re back into Fall schedules!
Menus and shopping lists for September 8 – 13 and 15 – 20
Another great week of dining awaits. It’s time to make some plans and go grocery shopping.
* A special cooking note: Soak 2-1/2 C. dried garbanzo beans in 8 quarts of water overnight tonight. You’re making falafel tomorrow!
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 Weeks Recipes
September 8 – 13
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: Falafel with Tabbouleh and Grilled Vegetables
Cucumbers are still in season, and that makes me think of Tzatziki Sauce. And tatziki sauce makes me think of the Middle Eastern street food, falafel. So I’m thinking it’s time to make some of both. It’s like having fried chicken, only better! What a great meal to share with dinner guests! Mix the falafel ingredients early in the day since the falafel dough needs to chill for 2 hours before cooking.
You will need to have soaked 2-1/2 C. dry chickpeas (garbanzo beans) overnight to make this meal today. (Canned beans don’t work here…too much moisture.)
Grocery List: Falafel with Tabbouleh and Grilled Vegetables
Falafel with Tabbouleh
Produce
garlic
1 yellow onion
1 bunch green onions
fresh mint leaves
2 bunches parsley
fresh dill
3 medium cucumbers
2 red bell peppers
2 green bell peppers
2 large zucchinis
3 large carrots
2 large tomatoes
5 lemons
Canned/Dried Foods
2 C. dried chickpeas
1 C. bulgur wheat
one 15 oz. can garbanzo beans (if making hommus)
canola oil (if needed)
good olive oil (if needed)
flour and baking powder (if needed)
ground cumin (if needed)
ground coriander (if needed)
Asian garlic pepper sauce (if needed)
Tahini (if needed)
Chilled Foods/Dairy
plain, nonfat yogurt
Additional Items
WW Pita bread
Monday: Butternut Squash Ravioli with “Cream” Sauce
Here’s another twist on serving Ravioli using a light “cream” sauce. Butternut squash ravioli and marinated beans are bathed in a delicate yogurt-based “cream” sauce with a touch of lemon and nutmeg. The ravioli are nested over dressed arugula leaves and topped with browned crimini mushrooms and Parmesan.
Grocery List: Butternut Squash Ravioli with "Cream" Sauce
Butternut Squash Ravioli with Cream Sauce
Produce
garlic (if needed)
yellow onion (if needed)
fresh basil leaves
1 bag baby Arugula
8 cremini mushrooms
1 Roma tomato
1 lemon
Canned/Dried Foods
one 15 oz. can no-salt Great Northern beans
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
honey (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
one 9 oz. package butternut squash ravioli
Tuesday: Roasted Beet Dinner Salad
Tonight we’ll feature the miraculous beet, while at the peak of their harvest season. For additional texture, we’ll surround them with an ensemble of lettuce, cucumbers, tomatoes, tree-ripened apple, plant-based tenders and toasted walnuts.
Beets, a root vegetable food source, originated in the Mediterranean and dates back to prehistoric times. High in antioxidants, beets were often used for medicinal purposes. By the 18th century, however, they became a popular food item.
If you haven’t already roasted beets, roast some during the day today. A note of caution, beet juice has been used as a natural dye (even a hair dye) for centuries so protect your hands by wearing latex gloves as you handle the cooked beets.
Grocery List: Beet Dinner Salad
Beet Salad
Produce
garlic (if needed)
sweet onion (if needed)
1 head red or green leaf lettuce
1 red bell pepper
1 cucumber
Napa cabbage (if needed)
6 baby beets or 3 medium beets with greens
16 cherry tomatoes
1 new apple
one half C. walnut halves
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one 6 oz. can sliced water chestnuts
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta cheese
Additional Items
Wednesday: Chicken and Mushrooms over Rice
It’s time for some old-fashioned comfort food.
When I was a kid, this dish was fairly common in my middle-class home. My mother made it with chicken thighs and used cream of chicken and cream of mushroom soup to make the sauce. Every bite was a salt bomb bonanza and we loved it!
However, we’ll skip the salty canned soups tonight and make our own yogurt-based white sauce. We’ll also substitute plant-based Chick’n Strips for chicken thighs. Browned mushrooms will anchor the mushroom sauce. This version is still packed with flavor but has a fraction of the fat and salt.
Grocery List: Chicken and Mushrooms over Rice
Chicken and Mushrooms
Produce
garlic (if needed)
yellow onion (if needed)
1 lb. fresh broccoli
9 oz. mushrooms
1 lemon
1 ripe nectarine
Canned/Dried Foods
brown rice (if needed)
Edward and Son’s Not Chick’n Bouillon cubes
low-sodium vegetable broth
cornstarch (if needed)
dry thyme leaves (if needed)
dry rosemary leaves (if needed)
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
2 boneless, skinless chicken breast (if eating meat and if none in freezer)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Thursday: Kale with Roasted Potatoes and Poached Egg
This kale dish is a “go to” version of kale in my house. Any kale will work, but I’m partial to Lacinato Kale as it’s easier to chiffonade.
Easier to what? Chiffonade is just a fancy term from French cookery for stacking leaves, rolling them and cutting them perpendicularly into thin strips. The term literally means, “little ribbons.”
The combination of the poached egg, roasted potatoes and smoky tempeh with the kale provides a delicious meal. Add a piece of seasonal fruit and enjoy a fresh, vitamin-packed meal.
Grocery List: Kale Potato and Egg
Kale with Potato and Egg
Produce
garlic (if needed)
1 red onion
1 bunch Dino Kale
4-6 new red or purple potatoes
1 fresh nectarine or pear
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
olive oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
Smoky tempeh
Friday: Falafel “Rice” Bowl
It’s Friday! Here’s a super quick supper utilizing the falafel saved from Sunday. This bowl will use bulgur (instead of rice) combined with crisp lettuce, cucumber, cabbage, and tomato. Finish the bowl by dressing it with leftover tzatziki and a drizzle of dressing made from tahini sauce.
Give those leftovers a makeover and call it a Falafel “Rice” Bowl. Your diners will call it satisfying and delicious.
Grocery List: Falafel Rice Bowl
Falafel Rice Bowl
Produce
red or green leaf lettuce (if needed)
1 cucumber (if needed)
cherry tomatoes(if needed)
2 ripe purple plums or fruit of choice
leftover cooked broccoli (if available or if needed)
Canned/Dried Foods/strong>
Frozen Foods Foods/strong>
frozen peas(if needed)
Meet/Fish/Poultry/strong>
Chilled Foods/Dairy/strong>
6-8 leftover falafel pieces
Next week’s recipes if you’re ordering
1 week ahead
September 15 – 20
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: Koftas, Persian-style Jeweled Rice and Kachumber
While reading a mystery set in India recently, I was introduced to koftas: spiced ground meat served as a kabob. I decided to learn how to make them using plant-based product. For your dining convenience, I offer this recipe on Sunday to allow time for chilling.
Holy smoke – these things are good! When making these Asian/Middle-Eastern “meatballs,” it’s all about the spices!
Serve koftas with a nice yogurt dipping sauce and some Persian-style jeweled rice. A kachumber (the Indian word for salad) will finish the meal. “Bhojan ka aanand len!” (Enjoy the meal.)
Grocery List: Koftas and Jeweled Rice
Koftas, Jeweled Rice and Kachumber
Produce
garlic
1 red onion
1 yellow onion
fresh mint leaves
1 bunch cilantro
3 serrano chilis
1 Napa cabbage
2 carrots
fresh ginger
5 lemons
2 limes
raisins (if needed)
dried apricots (if needed)
dried tart cherries (if needed)
pistachios (if needed)
slivered almonds (if needed)
Canned/Dried Foods
long-grain brown rice(if needed)
one 8 oz. can tomato paste
Not Chick’n Bouillon cubes (if needed)
canola oil (if needed)
good olive oil (if needed)
granulated sugar (if needed)
whole coriander seed (if needed)
ground coriander (if needed)
whole clove (if needed)
ground clove (if needed)
fenugreek seed (if needed)
whole black peppercorns (if needed)
bay leaf (if needed)
ground paprika (if needed)
cayenne pepper (if needed)
Frozen Foods
16 oz. Beyond Meat ground (if plant-based)
Meat/Fish/Poultry
16 oz. lean ground beef (if eating meat)
Chilled Foods/Dairy
Plain, nonfat yogurt (if needed)
Capriccho cheese
Additional Items
good Pita bread
Wooden kabob sticks (if needed)
Monday: Pasta Puttanesca
There are a number of versions of how this classic pasta dish originated. Some say that Puttanesca was first made in the Spanish Quarter brothels of Naples. Other stories include chef Sandro Petti of Ischia (just west of Naples) creating the recipe when asked to cook for friends late one night. His pantry was a bit exhausted from a busy weekend and he only had olives, capers and sauce ingredients remaining. He created Pasta Aulive et Chiapparielle (pasta with olives and capers), or Puttanesca.
Wherever it originated, this dish is a favorite in my home kitchen. It works with any combination of vegetables you have on hand.
Grocery List Pasta Puttanesca
Download Listgarlic (if needed)
Pasta Puttanesca
Produce
sweet onion (if needed)
1 head red or green leaf lettuce
fresh dill weed
1 cucumber
10 cremini mushrooms
1 pint cherry tomatoes
Canned/Dried Foods
penne pasta of choice
one 15 oz. can white navy beans
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
rice wine vinegar (if needed)
pitted Calamatta olives (if needed)
capers (if needed)
cayenne pepper (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
Tuesday: Chard with Marinated Shrimp and Salsa
Greens are on the menu tonight. Delicious Asian-flavored chard is served over quinoa and topped with homemade Mango Salsa. Marinated shrimp are spread over the top of this bright and tasty presentation. Top off this flavor parade with toasted sliced almonds.
Some of the time allotted for tonight’s preparation is for making fresh salsa.
Grocery List: Asian-style Chard with Shrimp and Salsa
Chard, Marinated Shrimp and Salsa
Produce
garlic (if needed)
1 sweet onion
1 bunch rainbow chard
1 bunch cilantro leaves
1 Anaheim pepper
1 Jalapeno pepper
1 Anaheim pepper
2 limes
1 ripe pear
2 oz. sliced almonds
Canned/Dried Foods
16 oz. quinoa
One 15 oz. can no-salt chopped tomatoes
Low-sodium vegetable broth (if needed)
sesame oil (if needed)
Asian garlic pepper sauce (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
12 large, raw, shelled and deveined shrimp (if not using fresh)
Meat/Fish/Poultry
12 large, raw, shelled and deveined shrimp (if not using frozen)
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making homemade salsa)
Wednesday: Gingered Halibut
This version of Halibut is one of my favorites. It’s served with a delicious ginger/yogurt sauce and accompanied by caramelized potato slices. Seared fennel, red onions and carrots finish the plate.
Cook a total of one pound of halibut today. Save one 6 oz. piece of cooked halibut for Friday’s meal of Pasta with Halibut.
Grocery List: Gingered Halibut
Gingered Halibut>
Produce
garlic (if needed)
red onion (if needed)
fresh cilantro (if needed)
1 bulb fresh fennel
1 large carrot (if needed)
3 medium red potatoes
1 lemon
1 piece ginger root
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Two 8 oz. halibut fillets
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Thursday: Quinoa Cakes with Spicy Roasted Sweet Potato
I played with these protein-rich black bean/quinoa cakes for a while before I landed on this delicious version.
Tonight, quinoa cakes are made with black beans, quinoa, red bell pepper and green onions. They’re blanketed with a sweet and savory peach/tomato salsa. The cakes are served with spicy, roasted sweet potatoes and a green salad. (You can use canned peaches if you can’t find fresh peaches.)
Grocery List: Quinoa Cakes with Spicy Sweet Potato Fries
Quinoa Cakes with Spicy Roasted Sweet Potatoes
Produce
garlic (if needed)
1 yellow or sweet onion
one bunch green onions
1 head red or green leaf lettuce or a package of mixed greens (if needed)
1 bunch cilantro
red bell pepper (if needed)
1 Jalapeno pepper
1 Anaheim pepper
2 medium sweet potatoes or garnet yams
cherry tomatoes (if needed)
1 ripe peach
1 lemon
lime
Canned/Dried Foods
bread crumbs (if needed)
one 15 oz. can black beans
one 15 oz. can no salt diced tomatoes
low-sodium vegetable broth (if needed)
Dijon mustard (if needed)
cornstarch (if needed)
paprika (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
ground cumin (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
plain, nonfat yogurt (if needed)
quick tomato salsa (leftover from Monday)
Friday: Pasta with Halibut
Tonight you’ll use leftovers to create a classic Italian-style pasta with fish. It’s easy to assemble when you already have the cooked fish.
Enjoy a fantastical, pasta with flavorful fresh fish from the fridge. This is an excellent meal for a relaxing Friday feast.
Grocery List: Pasta with Halibut
Pasta with Halibut
Produce
red onion (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
green bell pepper (if needed)
red bell pepper (if needed)
celery (if needed)
5 sliced cremini mushrooms
cherry tomatoes (if needed)
Canned/Dried Foods
spiral pasta of choice
capers (if needed)
Frozen Foods
Meat/Fish/Poultry
1 cooked halibut filet (Leftovers in fridge at home)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
one and one half cup Red Sauce (Leftovers in fridge at home)