It’s Saturday September 28th!
We all love this time of year with the cooler evenings.
Menus and shopping lists for
September 29 – October 4 and October 6 – 11
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
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.
Sunday: Baked Salmon with Fresh 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 the perfect fit tonight. The mouth watering rich and savory aromas of browned onions and mushrooms will fill your kitchen. 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 your meal with a freshly sliced pear. However, there’re still other seasonal fruit choices available.
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 greens, tzatziki sauce and sliced tenders will be served over nutritious quinoa.
It’s such 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 Roll ups 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, Spinach and Black Bean Salsa
Freshly dressed spinach serves as the bed for this one-plate meal. The plate features bulgur seasoned with chili spices and topped with a black bean/seared corn salsa. The servings are topped with shredded sharp cheddar.
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. It’s 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)
Next weeks recipes if you’re ordering
1 week ahead October 6 – 11
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: Bavarian Sausage Feast
Here’s a meal in honor of “Oktoberfest.” You’ll be enjoying traditional Bavarian flavors of Bratwurst, Hot Potato Salad, and Rotkohl (German red cabbage with apples and onions). I’m suggesting a couple of my favorite plant-based sausages for tonight’s meal: “Field Roast Brats” and “Beyond Meat Brats”. All sausages (animal or plant-based) are rich, but you won’t consume saturated fat when eating plant-based products.
My German Grandma kept a crockery pot with pickled cucumber and onion in the pantry. It was used as a salad or the start of a salad for many meals. Today you’ll prepare a quick version of the pickled cucumber and onion as a garnish. Das alles schmeckt gut!
Grocery List: Bavarian Sausage Feast
Bavarian Sausage Feast
Produce
garlic (if needed)
2 medium sweet onions
1 head of red cabbage
celery (if needed)
1 lb. red potatoes
2 tart apples
1 fresh melon of choice
Canned/Dried Foods
white balsamic vinegar (if needed)
Dijon mustard (if needed)
dill pickles (if needed)
caraway seed (if needed)
red wine to cook with (if needed)
Meat/Fish/Poultry
turkey bacon (if eating meat)
1 Bratwurst (if eating meat)
1 Knackwurst (if eating meat)
Chilled Foods/Dairy
Smoky Tempeh (if eating meatless)
Field Roast Apple Sausage (if eating meatless)
Beyond Meat Brats (if eating meatless)
plain nonfat yogurt or quark
Additional items
Hearty European crusty rolls
Monday: Spicy Broccoli/Ginger Stir-fry
Harvests are coming to a close so make a broccoli stir-fry tonight and add some fresh seasonal sweet peppers and onion. Enjoy the fresh local veggies while you can. You’ll add browned mushrooms, sliced water chestnuts and marinated tofu to fill out the variety of flavors and textures of this meal.
This stir-fry sauce has lots of interest with notes of fresh ginger and orange juice.
Grocery List Spicy Broccoli Stir-Fry
Broccoli Spicy-Ginger Stir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 bunch cilantro (if needed)
1 bunch green onions
14 oz. broccoli
6 oz. white or cremini mushrooms
red bell pepper(if needed)
fresh ginger root (if needed)
2 purple plums
Canned/Dried Foods
brown rice(if needed)
one 6 oz. can sliced, peeled water chestnuts
sesame oil (if needed)
low-sodium vegetable broth(if needed)
low-sodium soy sauce or tamari(if needed)
Asian garlic pepper sauce(if needed)
honey (if needed)
cornstarch(if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Nonfat milk (if needed)
orange juice (if needed)
One 7 oz. package Asian-style baked tofu
Tuesday:Ravioli with Garnet Yam/Garlic Sauce
Ravioli with a rich-tasting garnet yam sauce is coming your way tonight. The sauce combines the savory flavors of yam, garlic and onion. It has a light buttery finish with a touch of nutmeg.
You’ll also make a yogurt-based eggless aioli (pronounced aye-o-lee) to drizzle over the top.
Grocery List: Ravioli with Garnet Yam/Garlic Sauce
Ravioli with Garnet Yam/Garlic Sauce
Produce
garlic (if needed)
1 small yellow onion
green or red leaf lettuce (if needed)
1 cucumber (if needed)
1 large sweet potato or garnet yam
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
Dijon mustard (if needed)
cornstarch (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
9 oz. fresh spinach or cheese ravioli
Additional Items
# 4 coffee filters
Wednesday: Swiss Chard with Pear and Feta
Grocery List: Swiss Chard with Pear and Feta
Swiss Chard with Pear and Feta
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
red bell pepper (if needed)
1 ripe pear
1 lime
Canned/Dried Foods
Quinoa (if needed)
Low-sodium vegetable broth (if needed)
low-sodium soy sauce or tamari (if needed)
balsamic vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
plant-based chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
crumbled Feta cheese
Thursday: Leftover Night
You probably have some sausages and leftover salad or rot kol in the fridge. Use up the leftover goodies!
Make a couple of green salads and slice some fresh fruit to add to the mix.
Grocery List: Leftover Night
Leftover Night
Produce:
Lettuce for salad (if needed)
Cucumber for salad (if needed)
Cherry tomatoes for salad (if needed)
A piece of seasonal fruit for slicing (if needed)
Friday: Autumn Penne Pasta with Sicilian Pesto and Tomato
My wife and I were exhausted after a long day of walking and sight-seeing in Venice. We stopped for dinner and ordered a plate of pasta with Sicilian Pesto. We were thrilled with the flavors! We asked the waiter about the herb combination and he explained that the addition of marjoram and substitution of almonds for pine nuts made it Sicilian-style. After a little experimentation at home, we landed on this version.
Here’s a perfect pasta for a fall evening. It’s loaded with newly harvested zucchini, summer squash, peppers and mushrooms. The Sicilian Pesto turns it into a special pasta experience.
Finish the week with a smile.
Grocery List: Autumn Pasta with Sicilian Pesto and Tomato
Autumn Penne Pasta with Sicilian Pesto
Produce
garlic (if needed)
1 red onion
6 cremini mushrooms
1 small zucchini
1 small summer squash
1 red bell pepper
1 bunch fresh basil – 4 oz. –
1 small package fresh marjoram – 1 oz. –
1 head leaf lettuce(if needed)
cucumber(if needed)
cherry tomatoes(if needed)
4 Roma tomatoes
2 oz. slivered almonds
Canned/Dried Foods
10 oz. dry whole-wheat penne pasta
low sodium vegetable broth(if needed)
good olive oil(if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating plant-based)
Meat/Fish/ Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese(if needed
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