It’s Saturday March 30th.
Menus and shopping lists for March 31 – April 5 and April 7 – 12
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
March 31 – April 5
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: Lentil Ragout
I call this dish Lentil Ragout as it features a thick and rich mélange of lentils, vegetables and sausage. It’s brightly seasoned with sundried tomato pesto and holds up beautifully as a single dish meal.
This meal will take about an hour to assemble and cook and it will be worth it. The bonus is that the leftovers will continue to please.
Grocery List: Lentil Ragout
Lentil Ragout
Produce
garlic (if needed)
1 yellow onion (if needed)
one bunch red kale
4 crimini mushrooms
3 medium red potatoes
2 large carrots
2 large oranges
Canned/Dried Foods
brown or green lentils (if needed)
one 32 oz. box low-sodium veggie broth
good extra-virgin olive oil (if needed)
balsamic vinegar (if needed)
bay leaf (if needed)
ground cumin (if needed)
Frozen Foods
Beyond Meat Hot Italian Sausage (plant-based option)
Meat/Fish/Poultry
2 Italian sausages of choice (if eating meat)
Chilled Foods/Dairy
plain, non fat yogurt (if needed)
Field Roast Apple Sausage or similar plant-based product (plant-based option)
Additional Items
Artisan, whole-grain bread
Monday: Tuna Dinner Salad
Tonights dinner is on the lighter side – a terrific tuna salad for two. Should we call that the tantalizing tuna salad tango?
Allow me to lead…
Grocery List: Tuna Dinner Salad
Grocery List Tuna Dinner Salad
Produce
1 sweet onion
10-12 leaves red or green leaf lettuce
Napa cabbage (if needed)
One bunch fresh basil leaves
1 cucumber
red bell pepper
green bell pepper
1 carrot
16 cherry tomatoes
2 Satsuma oranges
1 oz. sunflower seeds
Canned/Dried Foods
good extra-virgin olive oil (if needed)
one 6 oz. can chunk light tuna – packed in water (if needed)
capers (if needed)low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Additional items
1 baguette or a couple of artisan rolls
Tuesday: Teriyaki Chicken and Vegetables
Here’s another great example of how favorite foods are born when two cultures assimilate. Teriyaki sauce got its start in Hawaii when the Japanese newcomers added pineapple juice and brown sugar to their basting sauce.
This scrumptious homemade teriyaki sauce works great as a stir-fry sauce over any meat and vegetable combination.
Grocery List: Teriyaki Chicken and Vegetables
Teriyaki Chicken and Vegetables
Produce
garlic (if needed)
yellow onion (if needed)
one half head green cabbage
8 oz. broccoli
2 carrots
1 piece ginger root
1 lime
1 winter pear
Canned/Dried Foods
brown rice (if needed)
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)
brown sugar (if needed)
Frozen Foods
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
orange juice (if needed)
Wednesday: Ravioli with Spinach and Mushrooms
Cheese or spinach ravioli in a yogurt-based cream sauce and dressed fresh spinach find their way to your table this evening. The ravioli are served with browned mushrooms and the pasta is topped off with chopped fresh tomato and a sprinkle of Gorgonzola crumbles.
This dinner is a one plate wonder that doesn’t even need a side salad.
Grocery List: Ravioli with Spinach and Mushrooms
Ravioli with Spinach and Mushrooms
Produce
garlic (if needed)
yellow or sweet onion (if needed)
leaf lettuce (if needed)
1 package baby spinach
cucumber (if needed)
8 crimini mushrooms
2 Roma tomatoes
Canned/Dried Foods
low sodium vegetable broth (if needed)
good extra-virgin olive oil (if needed)
balsamic vinegar (if needed)
cornstarch (if needed)
Tabasco sauce (if needed)
dry oregano leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Gorgonzola or blue cheese (if needed)
shredded Parmesan cheese (if needed)
one 9 oz. package fresh cheese tortellini
Thursday: Comfort Food Greens with Egg and Roasted Potato Rounds
Lacinato kale plays the leading role in tonight’s production, but it’s the supporting cast that makes this ensemble sing. Smoky tempeh delivers a powerful performance (filling the role of bacon) and poached eggs anchor this tasty production with savory richness. This memorable ensemble is completed with caramelized potato slices.
Bravo to the comfort food experience!
Grocery List: Comfort-food Greens
Comfort-Food Greens with Egg and Roasted Potato Slices
Produce
garlic (if needed)
yellow or red onion (if needed)
1 bunch lacinato kale or any other dark leafy green
2 medium red potatoes
2 kiwi (one per diner)
Canned/Dried Foods
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
molasses (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
smoky tempeh
Chilled Foods/Dairy
eggs (if needed)
Friday: Pasta with Italian Sausage
A traditional Italian meal will grace your table tonight. You’ll be plating penne pasta with Marinara Sauce, mushrooms and chopped Italian sausage. Use a link of your favorite plant-based or optional meat sausage in this dish.
Grocery List: Pasta with Italian Sausage
Pasta with Italian Sausage
Produce
1 head green or red leaf lettuce
1 pint cherry tomatoes
1 cucumber
6 oz. crimini mushrooms
1 yellow onion
garlic (if needed)
Canned/Dried Food
two 15 oz. can tom sauce
two 15 oz. can no salt tom sauce
red wine to cook with (if needed)
ground fennel seed (if needed)
one package whole wheat dry penne pasta
Frozen Foods
Plant-based Italian Sausage of choice (if going meatless)
Meat/Fish/Poultry
2 Italian Sausage links of choice (if using meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Next week’s recipes if you’re ordering
1 week ahead.
April 7 – 12
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: Hint of Spring Feast
A flavor-packed, marinated and grilled tofu is paired with roasted turnips and garlic baby red potatoes. It’s served with a light and tangy pan sauce. A savory creamed spinach brightens up the plate and a dollop of whole cranberries compliments the earthy flavors. There’s a hint of the wild in this old-fashioned, flavor-packed meal.
Thaw a brick of frozen tofu this morning. You’ll be making Marinated/Grilled Tofu today.
Grocery List: Hint of Spring Feast
Sunday, Hint of Spring Feast
Produce
garlic (if needed)
1 medium onion
One large bag – 8 oz. – fresh spinach or 2 bunches fresh spinach
20 baby red potatoes
4 turnips
fresh thyme leaves (if none available, use dried)
Canned/Dried Foods
one 15 oz. can whole cranberries
white truffle oil (if needed)
low sodium soy sauce (if needed)
Rosemary leaves (if needed)
dried oregano leaves (if needed)
1 bay leaf (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
one 16 oz. package extra-firm tofu (if eating meatless)
nonfat milk
plain, nonfat yogurt (if needed)
butter
2 oz. Chevre Cheese
Monday: Kale with Winter Pear and Roasted Potatoes
It’s tax season! The season may give you heartburn, but this meal won’t. Tender Lacinato kale over caramelized potato slices is the heart of the meal. The dish is accented with browned and thin-sliced Field Roast Apple Sausage and dusted with crumbled Gorgonzola cheese. An arrangement of poached winter pears over of the greens will finish the plate.
Grocery List: Kale with Winter Pear and Roasted Potatoes
Kale with Winter Pear and Roasted Potatoes
Produce
garlic (if needed)
sweet onion (if needed)
one bunch fresh Dino kale
1 large russet potato
1 winter pear
Canned/Dried Foods
olive oil (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
one Italian Sausage (if eating meat)
Chilled Foods/Dairy
Gorgonzola crumbles
Field Roast Italian Sausage or Beyond Meat Italian Sausage (if meatless)
(optional) 1 C. cooked white beans from Sunday)
Tuesday: Baked Salmon with Browned Mushroom Orzo
Baked salmon appears in the starring role in tonight’s dinner production, while a tasty mushroom orzo takes on a supporting role. They’re accompanied by a sassy chorus of seared cabbage and onions. Standing ovations are not uncommon!
Grocery List: Baked Salmon with Browned Mushroom Orzo
Baked Salmon with Browned Mushroom Orzo
Produce
garlic (if needed)
1 large yellow onion
1 head Napa or Savoy cabbage
1 bunch fresh cilantro
1 red bell pepper
6 oz. crimini mushrooms
Canned/Dried Foods
orzo pasta
low-sodium vegetable broth (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
bay leaf (if needed)
white wine for cooking (if needed)
Frozen Foods
Meat/Fish/Poultry
1 lb. wild salmon fillets (purchase in 3 filets – you can use frozen filets)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Wednesday: Crunchy Bok Choy Stir-fry
One of my favorite vegetables joins the multilayered crunch brigade that parades across your pallet tonight. Crisp bok choy and sliced water chestnuts are supported by toasted slivered almonds in a crunchy explosion of flavor-loaded stir-fry.
The wonder-food bok choy is a small but significant member of the regiment of miracle foods standing by to ensure your good health.
Grocery List: Crunchy Bok Choy Stir-fry
Crunchy Bok Choy Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
2 bunches baby bok choy
1 red bell pepper
6 oz. crimini mushrooms
2 kiwis
3 oz. slivered almonds
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed) one
sesame oil (if needed)
8 oz. can sliced water chestnuts
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
dry cilantro leaves (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chick/n Strips of choice(if meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat and if no cooked breasts at home in freezer)
Chilled Foods/Dairy
Thursday: Savory Salmon Tacos
You’ll be catching some fish tacos tonight that’re jumping with flavor. You’ve saved some baked salmon for the occasion. The tacos will be dressed with a quick tartar sauce, filled with thin-sliced Savoy Cabbage, seared peppers, and then topped off with refreshing homemade Salsa.
Finish the plate with a little avocado and Mandarin orange salad.
Grocery List: Savory Salmon Tacos
Grocery List: Salmon Tacos, April
Produce
garlic (if needed)
1 yellow onion (if needed)
Napa or Savoy cabbage (if needed)
cilantro leaves (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 jalapeno pepper
1 Anaheim pepper
1 lemon
1 lime
2 avocados
1 Grapefruit
Canned/Dried Foods
low sodium vegetable broth (if needed)
one 15 oz. can no-salt, diced tomatoes (if making quick, low-sodium salsa)
vegan mayonnaise (if needed)
chili powder (if needed)
Meat/Fish/Poultry
1 leftover piece of cooked salmon (from fridge at home)
Chilled Food/Dairy
quark or thick, plain, nonfat yogurt (if needed)
2 oz. sharp cheddar cheese
soft flour or corn Tortillas
commercial, fresh tomato salsa (if needed)
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Grocery List: Fish Tacos, April
Produce
garlic (if needed)
1 yellow onion (if needed)
Napa or Savoy cabbage (if needed)
cilantro leaves (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
1 jalapeno pepper
1 Anaheim pepper
1 lemon
1 lime
2 avocados
1 Grapefruit
Canned/Dried Foods
low sodium vegetable broth (if needed)
one 15 oz. can no-salt, diced tomatoes (if making quick, low-sodium salsa)
vegan mayonnaise (if needed)
chili powder (if needed)
Meat/Fish/Poultry
1 leftover piece of cooked fish (from fridge at home)
Chilled Food/Dairy
quark or thick, plain, nonfat yogurt (if needed)
2 oz. sharp cheddar cheese
soft flour or corn Tortillas
commercial, fresh tomato salsa (if needed)
Friday: Asian Rice Bowl
With leftover Bok Choy Stir-fry and rice from Wednesday, and some fresh green salad fixings in the crisper, you’ve got what’s needed for a rice bowl. You can also add some marinated tofu or chicken.
Start by preparing lettuce and fresh vegetables. Add a simple dressing and divide between two large flat bowls. Warm the rice and stir-fry and arrange it over the fresh vegetables for a lovely combination of textures and flavors.
Grocery List: Asian Rice Bowl
Asian Rice Bowl
Produce
red or green leaf lettuce (if needed)
Napa cabbage (if needed)
cucumber (if needed)
2 Roma tomatoes or 8 cherry tomatoes (if needed)
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
Tamari sauce (if needed)
rice-wine vinegar (if needed)
Frozen Foods
Gardein Chickenless tenders (if meatless)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover rice (from fridge at home)
leftover stir fry (from fridge at home)
1 cooked, boneless, skinless chicken breast (if eating meat – from fridge at home)