It’s Saturday, May 18th.
Menus and shopping lists for May 19 – 24 and May 26 – 31
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
May 19 – 24
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 and Chard with Mango Salsa and Polenta
Baked wild salmon with chard will grace your table tonight, accompanied by a tropical mango salsa over toasty grilled polenta. There are bound to be praises sung in honor of this heavenly combination.
Plan to make the polenta mid-afternoon and chill it in the fridge for a couple of hours.
Grocery List : Baked Wild Salmon with Mango Salsa and Grilled Polenta
Sunday, Baked Wild Salmon with Mango Salsa and Grilled Polenta
Produce
garlic (if needed)
1 medium yellow onion
1 bunch chard
one bunch cilantro
one Anaheim Pepper
one Jalapeno pepper
one lime
1 mango
Canned/Dried Foods
8 oz. polenta style cornmeal
one 15 oz. can no-salt chunky tomato sauce
one 32 oz. box low-sodium vegetable broth
olive oil (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
24 oz. wild salmon
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
shredded Parmesan (if needed)
one 16 oz. package ultra-firm tofu
orange juice (if needed)
Monday: Baby Bok Choy Stir-fry with Spicy Garlic Sauce
Tonight, versatile and delicious Bok Choy is coming your way. The spicy garlic sauce will absolutely tickle your fancy! This tasty stir-fry includes bits of Chik’n and is served over hearty brown rice.
Grocery List: Bok Choy Stir-fry with Spicy Garlic Sauce
Bok Choy Stir Fry with Spicy Garlic Sauce
Produce
garlic (if needed)
sweet onion (if needed)
3 heads baby bok choy
Napa or Savoy cabbage (if needed)
1 yellow bell pepper
9 oz. Cremini mushrooms
1 large fresh slicing tomato
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts sesame oil (if needed)
low-sodium vegetable broth (if needed)
canola oil (if needed)
low sodium soy sauce (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
three slices marinated, grilled tofu (from fridge at home)
or
one package baked Asian-style marinated tofu
Tuesday: Grilled Polenta with Puttanesca Sauce
Puttanesca sauce is a favorite in my house. Puttanesca is usually a spicy sauce using seasonal vegetables. We get many of tonight’s “seasonal” vegetables year-round in our supermarkets.
This version of Puttanesca sauce also has some plant-based Italian sausage thrown in to ratchet up the spicy element.
We’ll use leftover polenta and marinara sauce tonight.
Grocery List: Grilled Polenta with Puttanesca Sauce
Grilled Polenta with Puttanesca Sauce
(Assuming you have leftover Polenta and Marinara Sauce)
Produce
garlic (if needed)
1 yellow onion
1 medium green pepper
5 oz. Cremini mushrooms
one 6 inch zucchini
one 6 inch yellow summer squash
1 carrot
Canned/Dried Foods
pitted calamata olives (if needed)
capers (if needed)
Frozen Foods
Meat/Fish/Poultry
1 Italian sausage of choice (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Polenta from fridge (from fridge at home)
Marinara Sauce (from fridge)
1 Beyond Meat Italian Sausage or equivalent (if eating meatless)
Wednesday: Dinner Salad with Salmon, Quinoa, Mango and Asian Dressing
As the days grow longer and warmer, put a little “spring” in your step with this salmon dinner salad. This one has a chorus of textures and flavors. Tonight crisp fresh lettuce, crunchy cucumber, popping cherry tomatoes and chewy sliced fennel harmonize with zingy mango. The salmon delivers a melody line to savor while the Asian dressing provides a memorable accompaniment.
Grocery List: Dinner Salad with Baked Salmon, Quinoa, Mango and Asian Dressing
Asian Salmon Salad with Quinoa
Produce
garlic(if needed)
1 sweet onion
1 head red or green leaf lettuce
fresh basil leaves(if needed)
1 cucumber
1 red bell pepper
1 green bell pepper
1 fennel bulb
1 piece fresh ginger
cherry tomatoes(if needed)
1 mango
Canned/Dried Foods
quinoa(if needed)
low-sodium vegetable broth(if needed)
sesame oil(if needed)
low-sodium soy sauce(if needed)
rice wine vinegar(if needed)
honey(if needed)
prepared Mustard(if needed)
Asian garlic pepper sauce(if needed)
Frozen Foods
Meat/Fish/Poultry
6 oz. fresh salmon (if needed)
Chilled Foods/Dairy
6 oz. cold, leftover, cooked salmon(from fridge at home)
Additional Items
good artisan whole grain rolls
Thursday: ASPGY Pasta
ASPGY? That’s not a typo. It’s simply the acronym for Apples, Spinach, Pine Nuts, Gorgonzola and Yogurt Pasta. It’s a delicious, and not too rich, yogurt-based, Gorgonzola pasta. The sauce cradles baby spinach and Granny Smith apples. It’s topped with toasted pine nuts and fresh tomato. OMG it’s good!
Grocery List: ASPGY Pasta
ASPGY Pasta
Produce
garlic (if needed)
yellow onion (if needed)
12 oz. spinach leaves or baby spinach leaves
1 head red or green leaf lettuce
1 cucumber
1 pint cherry tomatoes
1 slicing tomato or two small Roma tomatoes
1 lemon
1 Granny Smith apple
3 oz. pine nuts
Canned/Dried Foods
whole wheat or brown rice spiral pasta
low-sodium vegetable broth (if needed)
Or
Edward and Sons Not Chick’n Bouillon Cubes
cornstarch (if needed)
dried oregano leaves (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
crumbled Gorgonzola or blue cheese (if needed)
Friday: Hawaiian Pizza
It’s Pizza Friday! I find this combination of toppings very satisfying. Refreshing Hawaiian Pizza with thin ham slices and fresh pineapple is headed to your table. Use Canadian bacon or plant-based ham slices for this crowd pleaser. Cheers!
Grocery List: Hawaiian Pizza
Hawaiian Pizza
Produce
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber(if needed)
cherry tomatoes(if needed)
6 oz. fresh pineapple spears (if available – if not use canned)
Canned/Dried Foods
one 8 oz. can pineapple rings (if no fresh available)
low-sodium vegetable broth (if needed)
good olive oil (if needed)
balsamic vinegar(if needed)
Dijon mustard(if needed)
Frozen Foods
frozen pizza crusts
Meat/Fish/Poultry
6 oz. sliced Canadian Bacon(if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese(if needed)
shredded Mozzerella
Meatless Canadian Bacon or Ham (if eating meatless)
Next week’s recipes if you’re ordering
1 week ahead.
May 26 – 31
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: Broccoli Enchiladas
Tonight, broccoli is the focus of this ancient Mexican delicacy. The broccoli is bathed in a light béchamel sauce flavored with lemon, oregano and a touch of nutmeg. Sweet onion, peppers, garlic and chopped chicken (or plant based choice) complete the enchilada filling.
The dish is covered with a tasty red enchilada sauce and served with homemade tomato salsa. Spicy Rice and an avocado/citrus salad finish the plate.
This is an excellent meal for dinner guests as it can be prepared ahead of time.
Grocery List: Broccoli Enchiladas
Sunday, Broccoli Enchiladas
Produce
garlic (if needed)
1 large yellow onion
1 head butter lettuce
fresh cilantro leaves
1 red bell pepper
1 green bell pepper
1-1/2 lb. broccoli
3 limes
4 avocados
4 pink grapefruit
Canned/Dried Foods
one 32 oz. box low-sodium vegetable broth (if needed)
two 15 oz. cans no-salt chopped tomatoes
one 15 oz. can tomato sauce
balsamic vinegar (if needed)
unbleached flour (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
chili powder (if needed)
cumin powder (if needed)
red and white wine to cook with (if needed)
Frozen Foods:
Plant-based Chik’n Strips of choice
Chilled Foods/Dairy
8 oz. sharp cheddar cheese
1 package large whole-wheat tortillas
Monday: Spinach Salad
The early harvest of spinach is available. Tonight’s dinner salad pairs new spinach with a variety of textures including fresh fennel, shredded carrots and chopped smoky tempeh. It’s topped with toasted sliced almonds, savory hard boiled eggs and buttery avocado slices. The salad is served with an easy honey mustard dressing and an artisan roll of your choice.
Grocery List: Spinach Salad
Spinach Salad
Produce
garlic (if needed)
yellow onion (if needed)
2 bunches fresh spinach or 10 oz. bagged spinach
1 cucumber
1 bunch green onions
1 red bell pepper
1 bulb fennel
1 large carrot
1 avocado
2 Roma tomatoes
3 oz. sliced almonds
Canned/Dried Foods
low sodium veggie broth (if needed)
good olive oil (if needed)
balsamic vinegar (if needed)
low sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Eggs (if needed)
smoky tempeh
Additional Items
1 medium-sized, artisan, whole-grain roll per serving
Tuesday: Mexican Greens with Pineapple Salsa
Delicious greens are the deal tonight. I call this dish Mexican Greens because of the salsa. However, the pineapple in the salsa makes the dish more South American since the pineapple has early roots in the Paraguay/Brazil region. Speaking of roots, the bed of potatoes under the greens continues the South American theme. To top things off, the potato originated in Peru.
Regardless of where it comes from, this “fruitilicous” plate of greens has world class flavor.
Mexican Greens with Pineapple Salsa
Mexican Greens with Pineapple Salsa
Produce
garlic (if needed)
1 sweet onion
1 bunch chard
1 bunch cilantro
1 jalapeno pepper
1 Anaheim pepper
4 small red potatoes
2 limes
8 oz. fresh pineapple spears (buy canned if none available)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
one 15 oz. can black beans
good extra-virgin olive oil (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
brown sugar (if needed)
chili powder (if needed)
dry oregano leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
3 oz. extra-sharp cheddar cheese
Wednesday: Aglio e Olio Pasta with Kale and Shrimp
Tonight we’ll incorporate dark, leafy greens into a bowl of aglio e olio pasta. (That’s pronounced “ah-lyo ay oh-lee-oh. The “g” is silent.) The aglio e olio sauce is tweaked with a little infusion of truffle oil. Browned mushrooms, smoky tempeh and freshly sauteed shrimp add umami to this flavor festival worthy of any upscale bistro.
Grocery List: Aglio e Oglio Pasta with Kale and Shrimp
Aglio e Oglio Pasta with Kale and Shrimp
Produce
garlic (if needed)yellow onion(if needed)
red or green leaf lettuce(if needed)
1 bunch Russian kale
1 bunch fresh parsley
fresh sage leaves (if none available use dried)
1 bunch green onions
cucumber(if needed)
9 oz. sliced Cremini mushrooms
1 pint cherry tomatoes(if needed)
Canned/Dried Foods
whole wheat or brown rice dry penne pasta
white truffle oil (if needed)
low sodium vegetable broth(if needed)
low-sodium soy sauce (if needed)
balsamic vinegar(if needed)
Chinese garlic/pepper sauce (if needed)
prepared mustard (if needed)
honey (if needed)
dried sage leaves (if no fresh available)
white wine to cook with(if needed)
Frozen Foods
one package large, shelled, cooked shrimp (if not using fresh shrimp)
Meat/Fish/Poultry
12 oz. large, cooked, shelled shrimp (if not available use frozen)
Chilled Foods/Dairy
shredded Parmesan (if needed)
1 package smoky tempeh
Thursday: Bok Choy/Cashew Stir-fry
Ever-versatile bok choy (also known as White Chinese Cabbage) anchors this delicious stir-fry tonight. Toasted cashews, onions, mushrooms, red bell peppers and sliced water chestnuts provide the links that qualify this meal as a stir-fry. The ingredients are bathed in a delicious basil accented sauce and served over brown rice.
Grocery List: Bok Choy Cashew Stir-fry
Baby Bok Choy and Cashew Stir Fry
Produce
garlic (if needed)
sweet onion (if needed)
1 small packet fresh basil
2-3 bunches baby bok choy (16 oz.)
red bell pepper (if needed)
6 oz. white mushrooms
ginger root (if needed)
1 orange
3 oz. cashews
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
One 7 oz. package Asian-style baked tofu (if no marinated tofu at home)
Friday: Free Food Friday! It’s Leftover Night!
Time to clean up the leftovers in the fridge. Knock them up a notch with a nice little green salad. Enjoy your multi-course, free food night.
Enchiladas
Green salad
Pasta
Greens
If you are really short of ideas, cook a couple handfuls of spiral pasta. Brown 1 C. of frozen corn under the broiler on an oiled cookie sheet. Mix the corn with 1 C. fresh salsa to cover the pasta. Top each serving with a little shredded Parmesan. Now that’s making quick work of leftovers!
Grocery List: Leftover Night
Friday, Leftover Night
Produce
red or green leaf lettuce (if needed)
1 cucumber (if needed)
1 Roma tomato (if needed)