It’s Saturday, September 14th!
We’re still celebrating the harvest!
Menus and shopping lists for September 15 – 20 and 22 – 27
Another great week of dining awaits. It’s time to make some plans and go grocery shopping.
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 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 Putanesca
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 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)
Next weeks recipes if you’re ordering
1 week ahead
September 22 – 27
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: Umbrian Bean Soup
I first tasted this wonderful soup in the ancient walled city of Spello, Italy. It was a sunny day in early October as my wife and I were exploring the streets of this picturesque old town.
As the bells tolled the lunch break, we noticed a little trattoria with a sign in the window: “Zuppa Di Fagioli Della Casa” (House Bean Soup) We ducked in and tried it. It was fabulous, and was served with fresh homemade bread! Every time I make this soup I revisit that beautiful fall afternoon!
Grocery List Umbrian Bean Soup
Umbrian Bean Soup
Produce
garlic (if needed)
1 medium sweet or yellow onion
1 head red or green leaf lettuce
fresh marjoram leaves (use dry if none available)
1 cucumber
1 fennel bulb (if needed)
celery (if needed)
1 pint cherry tomatoes
Canned/Dried Foods
2 C. dry cranberry beans or pinto beans (if cooking beans)
good olive oil (if needed)
two 32 oz. boxes low sodium vegetable broth
three 15 oz. cans pinto beans (if not cooking beans)
dry marjoram leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
smoky tempeh
Additional Items
1 loaf Artisan bread
Monday: African Spiced Chicken and Roasted Root Vegetables with Lemon Red Sauce
Tonight we’ll revisit the vivid flavors of African Chicken and Root Vegetables. I use plant-based Chick’n for this meal. Feel free to substitued chicken if you have meat eaters to cook for.
The African spice mix, with its combination of toasted cumin, coriander, caraway and garlic provides a bold flavor package to anchor this meal. A yogurt/mint sauce cools the spicy meat while the root vegetables are draped in a citrus marinara sauce. (You should have leftover marinara sauce in the fridge.) I think you’ll like the flavor combinations.
Grocery List African Spiced Chicken with Roasted Root Vegetables
African Chicken and Roasted Root Vegetables
Produce
garlic (if needed)
1 large golden potato
1 large carrot
1 rutabaga
3 medium sized beets
1 sweet onion
1 bunch green onions
1 lemon
fresh basil leaves
Fixings for a green salad (if needed)
Canned/Dried Foods
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
(if needed spices)
red pepper flakes
oregano leaves
basil leaves
ground cumin
ground coriander
caraway seeds
Frozen Foods
Plant-based Chick’n Strips of choice (if eating plant-based)
Meat/Fish/Poultry
2 boneless skinless chicken breasts (if eating meat)
Dairy
plain, nonfat yogurt
Tuesday: Chicken/Almond Stir-fry
The flavors of chopped Chick’n, broccoli, seasonal peppers and sweet onions are set off by toasted almonds in this stir-fry favorite. The combined flavors sparkle with the addition of fresh cilantro and a squeeze of lime juice.
Grocery List: Chicken Almond Stir Fry
Chicken Almond Stir Fry
Produce
garlic (if needed)
1 lime
1 yellow onion
one half lb. broccoli
red bell pepper (if needed)
4 oz. cremini mushrooms
fresh cilantro (if needed)
1 watermelon
4 oz. slivered almonds
Canned/Dried Foods
sesame oil (if needed)
brown rice (if needed)
white wine to cook with (if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
cornstarch (if needed)
one 8 oz. can sliced water chestnuts
Frozen Foods
Plant-based Chik’n Strips of choicet (if eating plant-based)
Meat/Fish/Poultry
1 cooked skinless chicken breast (if eating meat)
Chilled Foods/Dairy
(if you do not want a whole watermelon, you may find precut in the chilled section.)
Wednesday: Cauliflower/Potato Curry
According to Priya Krishna, the author of the splendid cookbook, “Indian (-ish)”, there is no such thing as curry.
Curry, as we know it, is a collision of many cultures. Portugal, Japan, Britain and India all played a part in this culinary invention. In the Western world, the word “curry” is a catch-all word describing a certain kind of spicy sauce.
What a terrific flavor burst is in store tonight! This sassy “curry” sauce is a mixture of savory, citrus and spicy. Cauliflower, potato, celery, Onion, and peas provide the interesting mix of textures and flavors.
Grocery List Cauliflower?Potato Curry
Cauliflower/Potato Curry
Produce
garlic (if needed)
sweet onion (if needed)
1 cucumber
fresh cilantro leaves (if needed)
celery (if needed)
1 cauliflower
6 baby red potatoes
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed)
one 15 oz. can garbanzo beans
low-sodium soy sauce or tamari (if needed)
honey (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
whole coriander seeds (if needed)
whole cumin seeds (if needed)
whole black pepper corns (if needed)
whole fennel seeds (if needed)
whole cloves (if needed)
whole cinnamon stick (if needed)/em>
red pepper flakes (if needed)
ground turmeric (if needed)
ground ginger (if needed)
white wine to cook with<(if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt(if needed)
almond milk (if needed)
Thursday: Soft Shell Tocos
The taco probably originated in the Los Angeles area in the 18th century and was introduced by Mexican immigrants. Those first tacos are thought to have featured chicken, beef or pork as a filling. The seasoned ground meat taco came along later and that is what’s on tonight’s menu.
The original version was also served with corn tortillas. Using a flour tortilla makes it an “American” taco. Regardless of how they’re served, tacos are a mainstream favorite food.
Grocery List: Soft Shell Tacos
Soft-shell Tacos
Produce
garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
1 bunch fresh cilantro (if making quick salsa)
1 green bell pepper (if needed)
1 Anaheim pepper (if making quick salsa)
1 Jalapeno pepper (if making quick salsa)
2 kiwis (one per diner)
2 fresh limes
Canned/Dried Foods
low sodium veggie broth (if needed)
one 15 oz. can no-salt diced tomatoes (if making quick salsa)
oregano leaves (if needed)
ground cumin (if needed)
chili powder (if needed)
Tabasco (if needed)
Frozen Foods
1 package plant-based ground meat of choice (if eating meatless)
(if eating meatless)
Meat/Fish/Poultry
one half lb. ground turkey breast (if eating meat)
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
1 pint fresh tomato salsa (If no quick low-sodium salsa at home)
6″ soft flour or corn tortillas
Friday: TLT Sandwich with Leftover Umbrian Bean Soup
This traditional Soup and Sandwich meal features a delicious and healthful version of a “bacon lettuce and tomato” sandwich. It’s made with smoky tempeh and therefore called a TLT.
You’ll accompany it with a bowl of the leftover Umbrian Bean Soup from Sunday. Here’s the good news…that soup just gets better sitting in the fridge.
Grocery List: TLT Sandwich with Leftover Bean Soup
TLT Sandwich and Leftover Bean Soup
Produce
1 slicing tomato
cucumber (if needed)
lettuce (if needed)
cherry tomatoes (if needed)
Canned/Dried Foods
lowfat Mayonnaise (if needed)
catsup (If needed)
Chilled Food/Dairy
Smoky Tempeh
Leftover bean soup