It’s Saturday,November 9th!
This weekend you’ll be making Marinated Grilled Tofu. If you haven’t already done so, freeze a 16 oz. package of ultra-firm tofu today.
Menus and shopping lists for
November 10 – 15 and November 17 – 22
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders.
Also, order your fresh turkey if you’re cooking a turkey for Thanksgiving. I usually calculate about 1.25 lbs. of turkey per diner. You’ll probably have the desired leftovers with that calculation.
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
November 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: Meatloaf and Quinoa Polenta
It’s November and cooler weather calls out for old-fashioned comfort food. Well, for cryin’ out loud it’s Sunday and you may have a bit more time to prepare “Comfort Food” dinner today!
You’ll make an ever-dependable meat loaf. I recommend plant-based ground meat product, but you may also use lean ground beef. A homemade barbecue sauce topping is just the ticket to finish the loaf. Quinoa Polenta and lemon-butter roasted cauliflower will round out the menu.
Grocery List: Meatloaf with Quinoa Polenta
Sunday, Meatloaf and Quinoa Polenta
Produce
garlic (if needed)
1 yellow onion
1 medium head cauliflower
1 lemon
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can no salt diced tomatoes
one 15 oz. can tomato sauce
8 oz. dried breadcrumbs (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
dried rosemary (if needed)
dried thyme (if needed)
red wine to cook with (if needed)
Frozen Foods
1 lb. plant-based ground product of choice (if eating meatless)
Meat/Fish/Poultry
1 lb. lean ground beef (if eating meat)
Chilled Foods/Dairy
butter (if needed)
eggs (if needed)
Monday: Japanese Udon Noodle Bowl with Snow Peas
Delicately flavored Japanese-style noodles grace your table tonight. Snow peas are the center of attention and are surrounded with shredded cabbage, red bell pepper, red onion and mushrooms. All of this is bathed in a bouillon/miso broth with a touch of wasabi.
The bowl is finished with chopped green onion, peanuts, fresh cilantro and lime juice.
Grocery List: Japanese Noodles and Snow Peas
Japanese Udon Noodles with Snow Peas
Produce
garlic(if needed)
1 bunch green onions (if needed)
1 red onion
1 bunch fresh cilantro
Napa or Savoy cabbage(if needed)
1 red bell pepper (if needed)
4 oz. cremini or white mushrooms
6 oz. snow peas (use frozen in no fresh available)
1 lime
2 kiwis or other seasonal fruit
2 oz. peanuts (if needed)
Canned/Dried Foods
8 oz. Japanese Udon Noodles
“Not Chick’n” bouillon cubes (if needed)
sesame oil(if needed)
canola oil (if needed)
rice wine vinegar(if needed)
1 tube of prepared Wasabi paste
brown rice miso(if needed)
Frozen Foods
frozen snow peas(if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
one 7 oz. package Asian-style Baked Tofu
Tuesday: Greens ‘n’ Beans with Seared Corn Salsa
Terrific flavors abound tonight as you treat your body well before the upcoming Thanksgiving Feast. A plate of greens is served with pinto beans, seared corn and tomato salsa. It is served over a bed of nutritious bulgur and topped with shredded cheddar cheese.
Don’t get me wrong, I love Thanksgiving! However, eating nutritiously before the holiday just helps me love it even more.
Grocery List: Beans and Greens with Seared Corn Salsa
Greens and Beans with Bulgur and Seared Corn Salsa
Produce
garlic (if needed)
1 yellow onion
1 bunch chard
cilantro (if making quick, low-sodium salsa)
1 Anaheim pepper (if making quick, low-sodium salsa)
1 jalalpeno pepper (if making quick, low-sodium salsa)
1 lime
Canned/Dried Foods
8 oz. bulgur (if needed)
one 15 oz. can pinto beans
one 15 oz. can no-salt diced tomatoes (if making quick, low-sodium salsa)
low sodium vegetable broth (if needed)
balsamic vinegar
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
2 oz. sharp cheddar cheese
1 pint fresh, tomato salsa (if not making quick, low-sodium salsa)
Wednesday: Baked Salmon and Roasted Purple Potatoes with Bok Choy
It’s time for a piece of fish and tonight. You’ll bake some salmon with homemade ponzu sauce. Fill in the plate with roasted purple potatoes and onions and a substantial helping of seared bok choy.
This is one of those meals where you cook ahead for another meal. Today, you’ll be cooking an extra fillet of salmon for Friday’s meal.
Grocery List Baked Salmon with Roasted Potatoes
Baked Salmon with Roasted Potatoes
Produce
garlic (if needed)
1 red onion
1 bunch fresh parsley
fresh cilantro
12 oz. bok choy
3 medium purple or red potatoes
1 lemon
1 piece fresh ginger root
Canned/Dried Foods
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
Meat/Fish/Poultry
1 lb. fresh salmon fillets (buy 3 fairly equal sized filets)
Chilled Foods/Dairy
Thursday: Broccoli Cashew Stir-Fry
A broccoli stir-fry with loads of flavor and texture is speeding towards your table tonight. Passengers on this flavor train are seasonal peppers and onions, chopped pineapple, snappy water chestnuts, crunchy slivered almonds and Chick’n Strips.
Bring you appetite. The dining car will be open in less than an hour.
Grocery List: Broccoli Cashew Stir Fry
Broccoli/Cashew Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
14 oz. broccoli
red bell pepper (if needed)
6 oz. white or cremini mushrooms
1 Asian pear or a winter pear
6 oz. cashews
8 oz. fresh pineapple chunks (used canned if none available)
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced, peeled water chestnuts
one 6 oz. can pineapple pieces (if no fresh available)
sesame oil
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
cornstarch (if needed)
white wine to cook with
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
Friday: Salmon Rice Bowl with Seared Corn Salsa
You’ve saved food all week for a delicious salmon rice bowl tonight: leftover salmon, steamed broccoli, rice and perhaps even leftover corn salsa.
If you don’t have homemade salsa in the fridge you can use some commercially made tomato salsa. However, it only takes a few minutes to make a batch of Low-sodium Tomato Salsa. Add some seared corn to it and you have homemade corn salsa.
Grocery List Salmon Rice Bowl
Salmon Rice Bowl with Corn Salsa
Produce
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
cucumber (if needed)
Napa cabbage (if needed)
8 cherry tomatoes (if needed)
Canned/Dried Foods
balsamic vinegar (if needed)
good, extra-virgin olive oil (if needed)
canola oil (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover cooked broccoli (fridge at home)
leftover cooked rice (fridge at home)
6-8 oz. leftover, baked salmon (fridge at home)
fresh tomato salsa (if needed)
Menus and grocery lists for November 17 – 22
if you’re ordering one-week ahead
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 dish 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 cremini 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: Grilled Fish with Poké Sauce and Lemon Scallion Rice
We’ll grill indoors on the stovetop tonight. This light meal features one of my favorite ways to enjoy fish. The suggested fish is rockfish and it’s served with a deliciousPoké (pronounced po-kay) Sauce.
Baby Bok Choy is still in the stores so enjoy this versatile vegetable tonight. Delicate lemon/scallion rice finishes the plate.
Grocery List: Grilled Fish with Poke Sauce
Grilled Fish with Lemon Scallion Rice and Bok Choy
Produce
1 yellow onion
1 bunch green onions
1 bunch Italian parsley
fresh cilantro leaves
2 bunches baby bok choy
one 9 oz. package cremini or white mushrooms
1 lemon
Canned/Dried Foods
brown rice (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
rice-wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
10 oz. Rockfish or cod (purchase 1 or 2 fillets)
Chilled Foods/Dairy
Tuesday: Swiss Chard with Dried Sour Cherries and Toasted Almonds
You’ll be keeping things in a lighter vane today as the Thanksgiving Holiday approaches. Today, chard with dried tart cherries and toasted almonds is served over wholesome bulgur.
Sliced Chickenless Tenders and crumbled Gorgonzola cheese finish the plate.
Grocery List Chard with Sour Cherries and Almonds
Chard with Dried Tart Cherry and Toasted Almonds
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard – 13-14 oz. –
red bell pepper (if needed)
Canned/Dried Foods
8 oz. bulgur (if needed)
low-sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
4 oz. slivered almonds (if needed)
4 oz. dried tart cherries (if needed)
white wine to cook with (if needed)
Frozen Foods
Chickenless Tenders of choice (if eating plant-based)
Meat/Fish/Poultry
One cooked, skinless chicken breast (if eating meat)
Chilled Foods Dairy
blue or gorgonzola cheese crumbles (if needed)
Wednesday: Pasta Prima Vera with Lemon/Basil Sauce
We’re fortunate to have fresh zucchini, mushrooms and even basil available year-round in most regions of the country. Tonight you’ll take advantage of those ingredients with a yummy Prima Vera Pasta.
Seared zucchini rounds, mushrooms, onions and peppers are paired with savory Great Northern beans in a bright lemon/basil sauce.
Grocery List Pasta Prima Vera with Lemon Basil Sauce
Pasta Prima Vera with Lemon Basil Sauce
Produce
garlic (if needed)
sweet onion (if needed)
1 head green leaf lettuce (if needed)
1 bunch fresh basil
1 cucumber (if needed)
red bell pepper (if needed)
two 6 inch zucchinis
6 white or cremini mushrooms
2 Roma tomatoes
1 lemon
Canned/Dried Foods
8 oz. spaghetti ov choice
one 15 oz. can Great Northern, white navy or Cannellini beans
extra virgin olive oil (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan (if needed)
Thursday: Taco Salad
Tonight a mouth-watering taco salad will be the feature presentation. Shaped tortillas filled with homemade taco filling play the leading roles. They’re surrounded by fresh salad greens, seared peppers with onions and lots of fresh tomatoes and cucumbers.
The salad is dressed with a light oil and vinegar dressing while the star attraction is dressed with low-sodium tomato salsa. A touch of savory grated sharp cheddar cheese finishes the presentation. What a show!
Grocery List Taco Salad
Taco Salad
Produce
garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
1 bunch cilantro
1 cucumber (if needed)
green pepper (if needed)
red bell pepper (if needed)
one Anaheim pepper
one jalapeno pepper
one avocado
2 Roma tomatoes
1 lime
Canned/Dried Foods
Tabasco (if needed)
one 15 oz. can no-salt chopped tomatoes (if making quick salsa)
one 32 oz. box low-sodium veggie broth (if needed)good, extra-virgin olive oil (if needed)
chili powder (if needed)
dry oregano leaves (if needed)
dry basil leaves (if needed)
ground cumin (if needed)
Frozen Foods
Beyond Meat Beefy Crumbles or equivalent product (if eating plant-based)
Meat/Fish/Poultry
8 oz. lean ground beef or skinless, ground turkey breast
Chilled Foods/Dairy
fresh tomato salsa (if not making quick, low-sodium salsa)
plain, nonfat yogurt (if needed)
3 oz. sharp cheddar cheese (if needed)
6” corn tortillas (if needed)
Friday: Fried Apple/Gorgonzola Pizza
Hey, it’s Friday night! And what is a favorite Friday night fare? Pizza!! White, Fried Apple, Gorgonzola Pizza to be precise. After tasting this pizza, your memory bank will be saving this pizza recipe for future dates. Many happy returns.
You’ll have leftover white sauce for later in the week.
Grocery List: Fried Apple/Gorgonzola Pizza
Fried Apple/Gorgonzola Pizza and Salad
Produce
garlic (if needed)
1 red onion
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
1 tart apple of choice
Canned/Dried Foods
low-sodium vegetable broth (if needed)
white wine for cooking (if needed)
Frozen Foods
2 premade Frozen pizza crusts (if not using premade raw pizza dough)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
shredded Parmesan cheese (if needed)
crumbled Gorgonzola cheese (if needed)
Field Roast Apple Sausage or equivalent plant-based product
1 package raw pizza dough (if not using frozen pizza crusts)
1 C. leftover white sauce (from fridge at home)