It’s Saturday, June 15th.
Menus and shopping lists for
June 16 – 21 and June 23 – 28
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
June 16 – 21
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: Berry Fine Feast
Berries abound in this nourishing salad combo tonight. Part of the tabletop celebration will be a dazzling seasonal salad of strawberries, raspberries, blueberries and blackberries. You’ll set them off with a yogurt, mint and honey sauce.
You’ll also cook the ancient grain farro (also known as emmer). The farro anchors a terrific sweet and savory salad made with toasted hazelnuts, chopped scallions and dried tart cherries. Serve the salads alongside a piece of smoked salmon or trout with a warmed baguette. It’s a great leisurely Sunday feast.
Grocery List: Berry Fine Feast
Berry Fine Feast
Produce
1 bunch green onion
1 bunch curly parsley
fresh mint leaves
fresh cilantro leaves
3 lemons
1 quart strawberries
1 pint raspberries
1 pint blackberries
1 pint blueberries
3 oz. hazelnuts
6 oz. dried tart cherries (If sweet cherries are still available, you can substitute 1 C. halved and pitted sweet cherries for the dried cherries.)
Canned/Dried Foods
8 oz. wheat berries or faro
good olive oil (if needed)
low sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
18 oz. fresh salmon fillet
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Monday: Grilled Rockfish with Mango Salsa
Rockfish is a tasty and sustainable seafood option for summer dining. Stovetop grilling provides a quick preparation method, and adding a mango salsa topping really makes the flavor meter jump.
We’ll add some black bean and roasted corn quinoa along with sliced avocado and tomato to the plate.
Grocery List: Grilled Rockfish with Mango Salsa
Grilled Rockfish with Mango Salsa
Produce
garlic (if needed)
1 bunch green onions (if needed)
one bunch cilantro (if needed)
one Anaheim Pepper (if needed)
one Jalapeno pepper (if needed)
one avocado
1 slicing tomato
one lime
1 mango
Canned/Dried Foods
Quinoa (if needed)
one 15 oz. can no-salt diced tomatoes
one 15 oz. can black beans
one 32 oz. box low-sodium vegetable broth (if needed)
olive oil (if needed)
balsamic vinegar (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
10 oz. fresh rockfish
Chilled Foods/Dairy
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Tuesday: Caesar Salad with Sliced Chicken
The first time I experienced a Caesar Salad was at the famous Brown Derby restaurant in LA. I was young, newly married and naive. It turned out to be the only thing on the menu my wife and I could afford.
When the waiter wheeled the cart to our table to prepare the salads, he grabbed the egg at speed with a flourish and cracked it with one hand. Nothing happened. The kitchen had sent him a hardboiled egg. He smiled through gritted teeth and hissed at the busboy to fetch him a raw egg for the dressing. The show was worth the price.
You won’t have the same problem with this version since it utilizes a wonderful eggless Caesar dressing. Enjoy!
Grocery List: Caesar Salad with Sliced Chicken
Caesar Salad with Sliced Chicken
Produce
Garlic (if needed)
1 sweet onion
1 head Romaine or green leaf lettuce
1 cucumber
1 red bell pepper
4 oz. white or crimini mushrooms
2 Roma tomatoes
1 lemon
8 oz. fresh strawberries
Canned/Dried Foods
Good Olive oil (if needed
low sodium veggie broth (if needed)
Worcestershire sauce (if needed
Lemon juice (if needed
1 tin of anchovies (if needed and if you eat them)
1/4 C. sliced almonds
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 cooked chicken breast (from freezer at home)
Chilled Foods/Dairy
shredded Parmesan (if needed)
eggs (if needed)
Veganaise(if needed)
Wednesday:Falafel Roll-ups with Tabbouleh Salad
Back in September you froze leftover falafel. Tonight you’ll put it to use and make some delicious dinner roll-ups. If you don’t have leftover falafel, Chickenless Tenders will work just fine. Add some tabbouleh salad 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.
Grocery List: Falafel Roll-ups with Tabbouleh
Falafel Roll-ups with Tabbouleh
Produce
garlic (if needed)
1 sweet onion
1 bunch green onions
1 head green leaf lettuce (if needed)
1 bunch curly parsley
1 small package fresh dill (if making tzatziki sauce)
2 cucumbers
cherry tomatoes (if needed)
2 lemons
1 pint strawberries or seasonal cherries
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)
Plain, nonfat yogurt (if making Tzatziki)
7 falafel pieces (from freezer or fridge at home)
Thursday: Open-faced Pizza Burgers
Open-faced sandwiches are actually old-world delicacies. Back in the 15th century the English called these sandwiches “trenches.” The French called them “trenchers.” The idea was that the slice of bread also served as the plate and after you ate the toppings, you ate the “plate.”
Tonight you’ll have Pizza Burgers served open-faced. It’ll be served with a fruit-laced arugula salad. We’ve progressed a bit since the 15th century. A plate will be provided.
Grocery List: Pizza Burgers with Arugula Salad
Open-faced Pizza Burgers
Produce
garlic (if needed)
1 yellow onion
Leaf lettuce (if needed)
1 bag baby arugula
1 cucumber
1 pint cherry tomatoes
1 mango (if needed)
Canned/Dried Foods
red wine to cook with (if needed)
one 15 oz. can no salt tomato sauce
one 15 oz. can tomato sauce
dry basil leaves (if needed)
dry oregano leaves (if needed)
Dijon mustard (if needed)
honey (if needed)
low sodium veggie broth (if needed)
whole grain burger buns (if needed)
Frozen Foods
Plant-based burger patties (if going meatless)
Meat/Fish/Poultry
6 oz. ground turkey breast or ground beef (if eating meat)
Chilled Foods/Dairy
shredded Parmesan (if needed)
Friday: Kale and Quinoa Salad with Smoky Tempeh and Toasted Almonds
This recipe was inspired by a Kate Sherwood recipe featured in the Nutrition Action Newsletter. If you’ve got quinoa on hand you’re good to go. Use any kind of kale for this one. It’s a tasty, multi-textured, warm weather meal. Pick a couple of artisan rolls to serve as a compliment to the meal.
Grocery List: Kale Quinoa Salad
Kale Quinoa Salad with Tempeh and Toasted Almonds
Produce
garlic (if needed)
1 sweet onion
1 bunch curly green kale
fresh mint leaves
1 fennel bulb
1 lemon
2 kiwi (1 per diner)
sliced almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
good olive oil (if needed)
low sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Smoky tempeh (if needed)
Additional Items
Artisan bread or rolls
Next week’s recipes if you’re ordering
1 week ahead.
June 23 – 28
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: Salad Nicoise
The explosive flavors of the French classic, Nicoise Salad, make for a great meal to share with friends and family. The meal is best when allowed to chill, so I’ve presented it on Sunday when you may have extra time to prepare this dish. This salad is a perfect warm weather meal that takes advantage of seasonal green beans and new potatoes. You may choose to cook a 12 oz. piece of fresh tuna on the barbecue, but you can also simply use canned light tuna.
Grocery List: Salad Nicoise
NicoiseSaladbJuneJuly
Produce
1 bunch green onions
1 head green or red leaf lettuce
1 bunch fresh parsley
1 cucumber
6 oz. fresh green beans
6-8 small new red potatoes
4 Roma tomatoes
2 lemons
2 tart apples
Canned/Dried Foods
two 6 oz. cans chunk light tuna packed in water (if not grilling tuna)
good olive oil (if needed)
low sodium vegetable broth (if needed)
Dijon mustard (if needed)
pitted Calamata olives (if needed)
capers (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
12 oz. fresh tuna (if grilling tuna)
Chilled Foods/Dairy
eggs (if needed)
Additional Items
A loaf of your favorite Artisan bread
Monday: Fresh Harvest Salad with Ravioli, and Marinara Sauce
How about a summery version of Ravioli with Marinara Sauce?
Fresh picked spinach is available now. The spinach season is short so enjoy it while you can. This nice little plate of Ravioli with Marinara Sauce is complimented with fresh spinach salad and new strawberries.
Grocery List: Harvest Salad with Ravioli and Marinara Sauce
Harvest Salad and Ravioli with Golden Mushrooms and Red Sauce
Produce
garlic (if needed)
1 yellow onion (if needed)
1 head red or green leaf lettuce
1 cucumber (if needed)
1 bulb fennel
1 red bell pepper
5 oz. cremini mushrooms
1 pint cherry tomatoes (if needed)
¼ C. pecan halves (if needed)
¼ c. dried sour cherries (if needed)
Canned/Dried Foods
one 15 oz. can no salt tomato sauce
one 15 oz. can tomato sauce
canola oil(if needed)
balsamic vinegar(if needed)
dry basil leaves(if needed)
dry oregano leaves(if needed)
red wine to cook with(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
one 9 oz. package cheese ravioli
Tuesday: Taco Salad
Maximum munchability awaits your diners tonight. This taco salad features a fluted tortilla cup filled with homemade taco filling and is surrounded by seasonal crisp lettuce. Savory avocados, sliced bell peppers, cucumbers and poppin’ good cherry tomatoes round out this classic salad. It’s topped with homemade tomato salsa. What’s not to like here?
Grocery List: Taco Salad
Taco Salad
Produce
garlic (if needed)
1 medium yellow onion
1 head red leaf lettuce
1 bunch cilantro leaves
1 cucumber
1 green pepper
1 Anaheim pepper
1 Jalapeno pepper
1 lime
3 Roma tomatoes
Canned/Dried Foods
one – 15 oz. can no-salt diced tomatoes
low-sodium veggie broth(if needed)
honey(if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
mild chili powder (if needed)
red wine to cook with(if needed)
Frozen Foods
One 8 oz. package ground plant-based alternative (if going meatless)
Meat/Fish/Poultry
one half lb. ground turkey breast(if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
4 oz. sharp cheddar cheese (if needed)
1 package six inch corn tortillas
Wednesday:Seasonal Greens with Tzatziki Sauce
We’re dining on Chard with Tzatziki Sauce tonight. I love the crisp freshness of this version of greens. It’s a light, refreshing and easy-to-make, multilayered meal. It features chard served over quinoa with sliced Chick’n and Tzatziki Sauce.
Garnish the plates with some crumbled feta cheese and chopped fresh tomato.
Grocery List: Seasonal Greens with Tzatziki Sauce
Greens with Tzatziki Sauce
Produce
garlic (if needed)
1 sweet onion (if needed)
1 large bunch fresh chard – 12-14 oz.
1 small package fresh dill
1 medium cucumber
1 Roma tomatoes
1 lemon
1 apple
Canned/Dried Foods
Quinoa (if needed)
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 Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 Boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
crumbled feta cheese
Thursday: Udon Noodles with Bok Choy
The ever-versatile bok choy graces a Japanese Udon noodle bowl tonight. A tasty and memorable broth with touches of brown-rice miso and wasabi surrounds the noodles and vegetables. The bowl is finished with a sliced hard-boiled egg, green onions and chopped peanuts.
Grocery List: Udon Noodle Bowl with Bok Choy
Japanese Udon Noodles with Bok Choy
Produce
garlic (if needed)
1 bunch green onions
1 bunch baby bok choy
2 white mushrooms
1 medium carrot
1 avocado
2 Roma tomatoes
1 lemon
1 orange
fresh ginger root
2 oz. peanuts
Canned/Dried Foods
9 oz. whole-wheat udon noodles
low sodium vegetable broth (if needed)
1 package Not Chick’n bouillon cubes
rice wine vinegar (if needed)
Asian hot pepper sauce (if needed)
low-sodium soy sauce (if needed)
brown-rice miso
wasabi paste
Frozen Foods
Meat/Fish/Poultry
Chilled Foods
Eggs (if needed)
Friday: Spanish Beans ‘n’ Rice with Broccoli
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Tonight we’ll share a time-tested and healthy, south-of-the-boarder beans and rice dish. This version of beans and rice also includes a seasonal lemon broccoli that brings extra flavor, color and interest the plate.
Use leftover homemade salsa from the fridge or commercial tomato salsa.
Grocery List: Beans and Rice with Broccoli
Spanish Beans and Rice with Lemon Broccoli
Produce
garlic (if needed)
yellow onion(if needed)
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green bell pepper (if needed)
red bell pepper (if needed)
10 oz. broccoli
1 lime
1 lemon
3 kiwis
Canned/Dried Foods
brown rice(if needed)
one 15 oz. can low sodium diced tomatoes
one 15 oz. can black beans
Tabasco sauce(if needed)
dry basil leaves(if needed)
dry oregano leaves(if needed)
chili powder(if needed)
ground cumin(if needed)
ground cinnamon(if needed)
white pepper
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
crumbled feta (if needed)
plain nonfat yogurt (if needed)
1 pint fresh tomato salsa (if no salsa at home)