It’s Saturday, September 21st!
We all love cooler evenings of fall as we finish celebrating the harvest!
Menus and shopping lists for September 22 – 27 and Sept 29 – October 4
Another great week of dining awaits. It’s time to make some plans and go grocery shopping.
An important cooking note: Rinse and soak 2 C. of dried Cranberry or Pinto beans overnight tonight.
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 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
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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
Next weeks recipes if you’re ordering
1 week ahead September 29 – October 4
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.
Baked Salmon with Pear Salsa and Quinoa/Potato Patties
Fall Salmon runs are coming into the stores and tree-ripened pears are also in the markets.
Tonight’s offering is baked salmon with a pear/tomato salsa. Yup – these two fruits play well together and this salsa will dazzle your diners. The salmon and salsa are accompanied by another favorite at my house, grilled quinoa/potato patties. It’s all served with a tasty dressed arugula salad.
Grocery List for Baked Salmon with Fresh Pear Salsa
Salmon With Pear Salsa and Quinoa Patties
Produce
1 ripe Bartlett pear
yellow onion (if needed)
garlic (if needed)
1 fennel bulb
1 bunch fresh cilantro leaves
1 medium potato (about 6 oz.)
1 bag of fresh arugula
14 oz. fresh tomato
1 Anaheim pepper
1 jalapeno pepper
1 lime
1 lemon
Canned/Dried Foods
honey (if needed)
balsamic vinegar (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
quinoa (if needed)
couscous (if needed)
1 jar Better Than Bouillon Seasoned Vegetable Base (reduced sodium)
one 15 oz. can no-salt diced tomatoes
Frozen Foods
None today
Meat/Fish/Poultry
1 lb. salmon filets
Chilled Foods/Dairy
Monday: Homemade Mushroom Soup and Salad
With the arrival of cooler evenings, a nice mushroom soup is a perfect fit tonight. The rich savory aromas of browned onions and mushrooms will fill your kitchen and get this meal started. This soup is seasoned with bay leaf, touches of rosemary and thyme and a whisper of butter. A side salad and artisan bread or rolls completes the meal.
I suggest finishing this meal with a freshly sliced pear, ornother seasonal fruit choices.
Grocery List Homemade Mushroom Soup and Salad
Homemade Mushroom Soup and Salad
Produce
garlic (if needed)
1 medium yellow onion
1 head red or green leaf lettuce
1 cucumber
1 lb. white or crimini mushrooms
cherry tomatoes (if needed)
2 pears
Canned/Dried Foods
Not Chick’n Bouillon cubes (if needed)
1 jar Better Than Bouillon Mushroom Base (if needed)
one 32 oz. box low-sodium veggie broth
balsamic vinegar (if needed)
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
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt
Additional Items
1 loaf Artisan whole grain bread or 3 Artisan rolls
Tuesday: Chard with Tzatziki Sauce
We’re revisiting greens with Tzatziki Sauce tonight! It’s a must while cucumbers are in season. I love the crisp freshness of this version of greens. The chard, tzatziki sauce and sliced tenders will be served over nutritious quinoa.
Now here’s a satisfying comfort-food flavor combination, and it’s easy to put together.
Grocery List Greens with Tzatziki Sauce
Produce
Download ListGreens with Tzatziki Sauce
Produce
garlic (if needed)
sweet onion (if needed)
1 large bunch fresh chard – 12-14 oz.
1 small package fresh dill
1 medium cucumber
2 Roma tomatoes
1 lemon
1 apple
Canned/Dried Foods
good olive oil (if needed)
low sodium soy sauce (if needed)
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
Frozen Foods
Plant-based Chickenless tenders (if eating meatless)
Meat/Fish/Poultry None today
Boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
crumbled feta cheese
Wednesday:Falafel Rollups with Tabbouleh Salad
You’ve got some falafel in the freezer, so we’ll make some delicious dinner roll-ups with it tonight. Add some tabbouleh salad to the mix and a piece of fruit, and you’ve got a refreshing meal.
This AM
Pull 8 falafel pieces from the freezer and transfer to a plate in the fridge for the day.
Put 1 C. bulgur into a small saucepan with 2 C. water. Bring to a boil, turn off heat, and cover. Leave it for the day.
Grocery List: Falafel Roll-ups with Tabbouleh
Falafel Roll-ups with Tabbouleh
Produce
garlic (if needed)
1 sweet onion
1 bunch green onions
green leaf lettuce (if needed)
1 bunch curly parsley
2 cucumbers
cherry tomatoes (if needed)
2 lemons
Canned/Dried Foods
8 oz. bulgur (if needed)
low sodium vegetable broth (if needed)
rice wine vinegar (if needed)
prepared mustard (if needed)
tahini (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Crumbled feta cheese (if needed)
1 package 10” whole wheat tortillas
low fat or vegan mayonnaise (if needed)
7 falafel pieces (from freezer or fridge at home)
Thursday: Spanish Bulgur over Dressed Spinach Bed with Black Bean Corn Salsa
Bulgur with a Spanish flair anchors the dinner plate tonight. The grain is seasoned with a combination of Latin spices and layered over dressed fresh spinach. It’s topped with “Cowboy Salsa” (homemade salsa with black beans and seared corn) and garnished with a grating of sharp cheddar cheese.
Grocery List Spinach Spanish Bulgur and BB Salsa
Spanish-style bulgur with Spinach
Produce
garlic (if needed)
1 sweet onion
one 4 oz. bag organic spinach
1 bunch cilantro
1 jalapeno pepper
1 Anaheim pepper
2 kiwis
Canned/Dried Foods
Bulgur (if needed)
one 15 oz. can no-salt diced tomatoes
one 15 oz. can black beans
extra virgin olive oil (if needed)
balsamic vinegar (if needed)
molasses (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
Extra-sharp cheddar cheese (if needed)
Friday: Salmon Rice Bowl
Dinner will be quick and easy tonight. Throughout the week you’ve saved leftover salmon, cooked brown rice and steamed broccoli, just what’s needed for the beginnings of a Salmon Rice Bowl. Tonight the rice bowl will be served with homemade tartar sauce and Low-sodium Tomato Salsa. What a deal! It’s almost a “free food Friday.”
Grocery List: Salmon Rice Bowl
Friday, Salmon Rice Bowl
Produce
garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
Napa Cabbage (if needed)
cucumber (if needed)
6 oz. broccoli (if no leftover broccoli)
1 piece ginger root
cherry tomatoes (if needed)
Canned/Dried Foods
sesame oil (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
dill pickle (if needed)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
fresh tomato salsa (if needed)
one cooked salmon filet (fridge at home)