It’s Saturday, March 9
Menus and shopping lists for March 10 – 15 and 17 – 22
Another great week of dining lies ahead. 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
March 10 – 15
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: Black Bean Polenta with Pineapple Salsa and Seared Cabbage with Peppers
Homemade grilled black bean polenta is the feature for your plate tonight. It’s topped with fresh pineapple salsa and a sprinkle of extra sharp cheddar cheese. Seared cabbage, peppers and onions works as a perfect pairing to round out the flavor combinations of this meal.
Make polenta 2 hours or more before you start preparing dinner so it can chill.
Grocery List: Black Bean Polenta with Pineapple Salsa
Black Bean Polenta with Pineapple Salsa
Produce
garlic (if needed)
1 yellow onion
1 small head green cabbage
1 bunch cilantro (if making quick, low-sodium salsa)
1 red bell pepper
1 jalapeno pepper (if making quick, low-sodium salsa)
one Anaheim pepper (if making quick, low-sodium salsa)
3 ripe kiwi (1 per serving)
7 oz. fresh pineapple spears (if none available buy canned)
Canned/Dried Foods
one 32 oz. box low-sodium vegetable broth (if needed)
8 oz. polenta corn meal
one 15 oz. can black beans
one 15 oz. can no-salt diced tomatoes (if making quick, low-sodium salsa)
one 8 oz. can pineapple chunks (if no fresh available)
olive oil (if needed)
rice wine vinegar (if needed)
molasses (if needed)
chili powder (if needed)
dried oregano leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
3 oz. sharp cheddar cheese
1 pint fresh tomato salsa (if net making quick, low-sodium salsa)
Monday: Pasta Carbonara
Tonights pasta is an Americanized variation of carbonara pasta. This version uses a marinara sauce base and has neither egg nor prosciutto. “Bestemmia!” (Blasphemy!) might be the cry from Carbonara purists.
I actually prefer this alternate way of preparing carbonara. It’s not as rich as the pure classic carbonara. In this plant-based approach, chopped smoky tempeh brings the prosciutto (bacon) flavor to the sauce and browned mushrooms add to the umami. It’s mighty tasty.
Grocery List: Pasta Carbonara
Pasta Carbonara
Produce
garlic (if needed)
yellow onion (if needed)
1 head red or green leaf lettuce
1 cucumber 5 oz. crimini or white mushrooms
1 pint cherry tomatoes
Canned/Dried Foods
penne pasta of choice
one 15 oz. can of no salt tomato sauce
one 15 oz. can regular tomato sauce
olive oil (if needed)
Tabasco sauce (if needed)
dried basil leaves (if needed)
dried oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Turkey bacon (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Smoky tempeh (if going meatless)
Tuesday: Southwest Chard with Corn Salsa
Roasted corn salsa adds a Southwestern flair to your greens tonight. Chard is the greens of choice and it’s cooked with sweet peppers and a touch of chili and cumin. You’ll serve it over nutritious quinoa along with homemade roasted corn salsa, chickenless tenders (or optional chicken) and a splash of lime juice.
The vivid colors on this plate will have you dreaming of beautiful Santa Fe sunsets.
Grocery List: Southwest Chard with Corn Salsa
Southwest Chard with Corn Salsa
Produce
garlic (if needed)
1 sweet or yellow onion (if needed)
1 bunch chard
red bell pepper
1 large mango
1 lime
Canned/Dried Foods
quinoa (if needed)
low sodium veggie broth (if needed)
balsamic vinegar (if needed)
molasses (if needed)
chili powder (if needed)
ground cumin (if needed)
Frozen Foods
frozen corn (if needed)
Chickenless tenders or Morningside Chik’n strips (if going meatless)
Meat/Fish/Poultry
1 chicken breast (if eating meat)
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
Extra-sharp cheddar cheese (if needed)
1 pint medium-hot, fresh tomato salsa (if needed)
Wednesday: Hot Chicken Salad
Warm, freshly prepared Chick’n slices (or optional chicken) adorn a multi-textured dinner salad of lettuce, cucumber, tomatoes, dried tart cherries, tart apple and steamed broccoli. The salad is sprinkled with quinoa to up the nutritional ante, and servings are topped with chopped tomatoes and warm Honey Mustard dressing.
Grocery List: Hot Chicken Salad
Hot Chicken Salad
Produce
green or red leaf lettuce
Napa or savoy cabbage
fresh cilantro leaves (if needed)
cucumber (if needed)
red bell pepper (if needed)
1 medium carrot
cherry tomatoes (if needed)
2 fresh mandarin oranges (use canned if no fresh available)
4 oz. slivered almonds
Canned/Dried Foods
one 8 oz. can Mandarin orange sections (if no fresh oranges available)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 skinless chicken breast (if eating meat)
Chilled Foods
orange juice (if needed)
Thursday: Avgolemono
Avgolemono (Egg/lemon soup) is a simple and delicious Greek soup and it’s on the menu tonight. I’m surprised this dish hasn’t caught on in a big way across America. Just a few ingredients and it’s easy to prepare. This robust soup is old-world delicious and nutritious.
Grocery List: Avgolemono
Avgolemono
Produce:
garlic (if needed)
1 yellow onion
1 head leaf lettuce
fresh savory (if you can’t find it dried savory will work)
1 pint cherry tomatoes
3 lemons
1 tart apple
Canned/Dried Foods:
1 C. long-grain brown rice (if needed)
Three 32 oz boxes low-sodium vegetable broth. (You may purchase one vegetable and 2 boxes of chicken broth if you’re eating meat.)
Edward and Sons not-chick’n bullion or equivalent product (if needed)
dried savory leaves (if no fresh available)
Frozen Foods:
Morningstar Grilled Chik’n Strips
Meat/Fish/Poultry:
Chilled foods/Dairy:
Eggs (if needed)
Plain, nonfat yogurt (if needed)
crumbled feta cheese (if needed)
Additional Items:
Leftover Artisan bread or a fresh baguette
Friday: Baked Cod with Hoisin Sauce, Black Bean Polenta and Dressed Arugula Salad
West Coast diners can start with a piece of baked cod tonight. (If you live in the Eastern US, try haddock, pollock or hake.) You may also need to buy frozen fish, but frozen seafood cooks beautifully once thawed. Tonights fish will be dressed with sweet and salty Hoisin Sauce. The fish rests on a dressed Arugula Salad with thin-sliced mango and fennel. Finish each plate with a serving of leftover black bean polenta topped with mango salsa. This meal is a real celebration of color and fresh flavors!
Grocery List: Baked Cod with Hoisin Sauce
Cod, Hoisin Sauce and Arugula
Produce
garlic (if needed)
one 6 oz. bag arugula
1 fennel bulb
1 fresh mango
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
smooth peanut butter (if needed)
honey (if needed)
brown sugar (if needed)
Frozen Foods:
Meat/Fish/Poultry
8 oz. fresh cod fillets
or
frozen cod, haddock, pollock or hake fillets
Chilled Foods/Dairy
leftover Low-sodium Tomato Salsa (fridge at home)
or
Commercial tomato salsa
Leftover Black Bean Polenta (fridge at home)
Next week’s recipes if you’re ordering
1 week ahead.
March 17 – 22
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: Lasagna
A good lasagna always makes diners happy, and this one will not disappoint.
It’s Sunday so you’ll have plenty of time to prepare it. Start in the afternoon. Once assembled, it will hold until you’re ready to bake it. Start cooking it about 1-1/2 hours before you wish to dine.
Grocery List: Lasagna
Sunday, Lasagna
Produce
garlic (if needed)
1 yellow onion
1 head red or green leaf lettuce
1 cucumber
one 6 oz. bag fresh spinach leaves
9 oz. cremini mushrooms
three 8 inch baby zucchinis
1 pint cherry tomatoes
Canned/Dried Foods
12 oz. whole wheat or quinoa lasagna noodles
one 15 oz. can tomato sauce
one 15 oz. can no salt tomato sauce
one 15 oz. can Great Northern beans
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Beefy crumbles (if meatless)
Meat/Fish/Poultry
6 oz. lean ground beef or turkey (if eating meat)
Chilled Foods/Dairy
eggs (if needed)
plain, nonfat yogurt (if needed)
1 pint part skim Ricotta Cheese
shredded skim milk mozzarella
shredded Parmesan (if needed
Monday: Baked Cod with Lemon Broccoli and Rice Pilaf
A nice piece of fish is in order tonight. Bake a piece of cod and keep it simple. Serve it with some delicious quick tartar sauce and tasty steamed broccoli dressed with lemon butter. A flavorful nutty rice pilaf finishes the plate.
Grocery List Black Cod with Lemon Broccoli and Rice Pilaf
Black Cod with Lemon Broccoli
Produce
1 bunch scallions (green onions)
1 bunch curly parsley
1 bunch fresh cilantro (if needed)
12 oz. broccoli
1 lime
1 lemon
8-10 pecan halves
Canned/Dried Foods
sesame oil (if needed)
low-sodium soy sauce (if needed)
Frozen Foods
frozen corn (if needed)
frozen peas (if needed)
Meat/Fish/Poultry
two 6 oz. Pacific Cod fillets
Chilled Foods/Dairy
butter (if needed)
Tuesday: Chicken and Cheese Quesadillas
Quesadillas date back to 16th century Mexico. The word actually means “little cheesy things.” The Aztecs made these folded and stuffed tortillas with squash and baked them in clay ovens. You’ll make them on the stovetop with cheese, chicken and chopped peppers of your choosing. Throw together a little tropical fruit salad to finish the plate.
Grocery List: Chicken/Cheese Quesadillas
Chicken Cheese Quesadilla
Produce
garlic (if needed)
onion (if needed)
lettuce for a small salad (if needed)
Fresh cilantro (if needed)
1 cucumber (if needed)
red bell pepper
1 jalapeno pepper
1 Anaheim pepper
3 Roma tomatoes
2 limes (if needed)
Canned/Dried Foods
one 4 oz. can fire-roasted, diced green chili peppers
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
butter (if needed)
plain, nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
8 nine inch soft whole-wheat Tortillas
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Wednesday: Kale with Dried Apricots and Toasted Hazelnuts
Lacinato Kale is in the works tonight and it’s cooked in a tangy sauce with dried apricots. The greens are topped with sliced chickenless tenders and the special umami of toasted hazelnuts.
Hazelnuts are also known as Filberts. (You remember Aunt Hazel and Uncle Filbert? They had great taste, but they were both nuts!)
Grocery List Dark Greens with Dried Apricots and Toasted Hazelnuts
Dark Greens with Dried Apricots and Toasted Hazelnuts
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch Lacinato kale
4 oz. dried apricots
3 oz. hazelnuts
Canned/Dried Foods
8 oz. Bulgur (if needed)
low-sodium veggie broth (if needed)
high heat canola oil (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
7 oz. baked Asian-style tofu
Thursday: Fresh Dressed Spinach and Spanish Bulgur with Black Bean 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 Bulgur with Spinach and Black Bean Salsa
Produce
garlic (if needed)
sweet onion (if needed)
1 bunch fresh spinach or one 6 oz. bag baby spinach
fresh cilantro leaves
1 Anaheim pepper
1 jalapeno pepper
1 lime
3 kiwis (one per diner)
Canned/Dried Foods
8 oz. bulgur
one 15 oz. can low-sodium black beans
one 15 oz. can no-salt chopped tomatoes
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
molasses (if needed)
ground cumin (if needed)
Chili powder (if needed)
white wine to cook with (if needed)
Frozen Foods
Frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
sharp cheddar cheese
1 pint fresh tomato salsa (if not making quick salsa)
Friday: Asparagus Risotto
Asparagus risotto is a favorite in my house. The rich, earthy flavor of asparagus in the creamy company of Arborio rice with browned mushrooms, pieces of smoky tempeh and a touch of lemon will light up your taste buds tonight. The dish is topped off with shaved Parmesan and the umami freshness of chopped tomato.
Risotto takes a little more time to prepare, but it’s Friday. Turn the evening into a fashionably late dining experience.
Grocery List: Asparagus Risotto
Asparagus Risotto
Produce
garlic (if needed)
sweet onion
red or green leaf lettuce (if needed)
cucumber (if needed)
1 bunch thick-stemmed asparagus (About 1 lb.)
9 oz. crimini mushrooms
cherry tomatoes (if needed)
1 Roma tomato
1 lemon
Canned/Dried Foods
abrorio rice (if needed)
one 32 oz. box low-sodium veggie broth
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
1 package smoky tempeh