It’s Saturday, March 23.
Menus and shopping lists for March 24 – 29 and March 31 – April 5.
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 Weeks Recipes
March 24 – 29.
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: Pasta with Sun-dried Tomato Pesto
Tonights menu features a seriously good pasta dish. A sauce anchored with a tangy sun-dried tomato pesto wraps around whole wheat penne pasta and Chik’n strips. Browned mushrooms and onion finish the unforgettable flavor profile of this pasta dish. You’ll have leftover pesto to use later.
Also, if you didn’t roast beets yesterday, put them in the oven to roast today while you’re hanging around the house. Once roasted, store in the fridge. You’ll use them in a beet dinner salad on Thursday.
Grocery List: Sun-dried Tomato Pesto Pasta
Sun-dried Tomato Cilantro Pesto Pasta
Produce
garlic (if needed)
1 head red or green leaf lettuce
1 bunch fresh cilantro
1 cucumber
6 oz. sliced mushrooms
3-4 medium-sized beets
1 pint cherry tomatoes
1 lime
Canned/Dried Foods
8 oz. dried whole wheat penne pasta
one 32 oz. box low-sodium vegetable broth (if needed)
good, extra-virgin olive oil (if needed)
sesame oil (if needed)
1 package (3 oz.) sun-dried tomatoes (do not purchase sun-dried tomatoes packed in oil)
6 oz. peanuts (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled/Foods/Dairy
shredded Parmesan (if needed)
Monday: Curried Kale with Pineapple
Curries are simply dishes seasoned with a combination of spices. They date back thousands of years to India and Persia. These spices can be any combination of herbs and spices such as: curry leaves, ground cumin, coriander, cardamom, turmeric, ginger and chilies. An Indian friend of mine once told me: “A curry is what spices you put in your cooking pot today.” You can either make homemade Masala Curry Spice or simply use some commercially prepared yellow curry powder and add a little extra turmeric.
Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
fresh pineapple pieces (if no fresh available use canned)
2 oz. sliced almonds
Canned/Dried Foods
bulgur (if needed)
brown lentils (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth
low sodium soy sauce (if needed)
honey (if needed)
bay leaf (if needed)
If making homemade Masala Curry
whole coriander seeds whole cumin seeds whole whole black pepper corns whole fennel seeds whole cloves 1 cinnamon stick red pepper flakes
ground turmeric ground ginger
yellow curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Tuesday: Farmhouse Italian Beans and Peppers
Buttery white Great Northern or Cannellini beans anchor this meal. They’re doused with Marinara Sauce and perked up with the bacon flavor of smoky tempeh. The savory beans are combined with seared sweet onion and peppers. Each plate gets a garnish of shredded Parmesan.
This farmhouse Italian-style dinner, served with wholesome artisan bread and a green salad, offers cozy comfort-food dining.
Curried Kale with Bulgur and Lentils
Curried Kale with Bulgur and Lentils
Produce
garlic (if needed)
onion ((if needed)
1 bunch lacinato kale
fresh pineapple pieces (if no fresh available use canned)
2 oz. sliced almonds
Canned/Dried Foods
bulgur (if needed)
brown lentils (if needed)
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth
low sodium soy sauce (if needed)
honey (if needed)
bay leaf (if needed)
If making homemade Masala Curry
whole coriander seeds whole cumin seeds whole whole black pepper corns whole fennel seeds whole cloves 1 cinnamon stick red pepper flakes
ground turmeric ground ginger
yellow curry powder (if needed)
white wine to cook with (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
crumbled feta cheese
Grocery List: White Pizza and Salad
White Pizza and Salad
Produce
garlic (if needed)
onion (if needed)
red bell pepper (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
cherry tomatoes (if needed)
9 oz. bag crimini mushrooms
Canned/Dried Foods
low sodium veggie broth (if needed)
dry oregano leaves (if needed)
Frozen Foods
1 package premade pizza crusts
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
shredded Parmesan (if needed)
nonfat, plain yogurt (if needed)
Field Roast apple sausage
Thursday: Roasted Beet Dinner Salad
The rich loamy tones of roasted beets and buttery avocado join forces with crisp greens, thin-sliced apple and toasted walnuts in a powerhouse dinner salad. Top it with a quick honey/mustard dressing, add an artisan roll and enjoy this dinner salad feast.
You already may have roasted beets in the fridge from Sunday. If not, plan on roasting beets today. (Wear some latex gloves as you handle the cooked beets.)
Grocery List: Roasted Beet Dinner Salad
Roasted Beet Dinner Salad
Produce
Garlic (if needed)
sweet onion (if needed)
red or green leaf lettuce (if needed)
4 oz. baby spinach leaves
cucumber (if needed…you’ll need about 1/2 a cucumber tonight)
red bell pepper (if needed)
4-6 small to medium-sized beets
2 Roma tomatoes or 12 cherry tomatoes
one tart apple
3 oz. walnut halves (if needed)
Canned/Dried Foods
Extra-virgin olive oil (if needed)
one 8 oz. can sliced water chestnuts
dried tarragon (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
One cooked, boneless, skinless chicken breast (if eating meat and if none in freezer at home)
Chilled Foods/Dairy
orange juice (if needed)
crumbled feta cheese
Additional Items
1 loaf of Artisan bread or 1 artisan roll each
Friday: Spicy Nested Chicken with Sweet Potato Fries
Thin-sliced and brightly seasoned Chik’n strips with seared peppers and onions are nested into a bed of dressed arugula on your dinner plate tonight. Oven-roasted sweet potato fries round out this flavorful plate.
Here’s a meal that offers an abundance of fresh flavors and textures. It’ll also keep you light on your feet for a fabulous Friday night.
Grocery List: Spicy Nested Chicken with Sweet Potato Fries
Spicy Nested Chicken and Sweet Potato Fries
Produce
large garnet yam
garlic (if needed)
yellow onion (if needed)
1 lime
arugula (if you don’t care for arugula, use 3 C. washed and sliced lettuce leaves)
red bell pepper (if needed)
Canned/Dried Foods
chili powder (if needed)
powdered cumin (if needed)
garlic powder (if needed)
onion powder (if needed)
dried oregano leaves (if needed)
balsamic vinegar (if needed)
Frozen Foods
Plant-based Chick’n Strips of choice (if plant-based)
frozen corn (if needed)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
3 oz. extra-sharp cheddar cheese
Next weeks recipes if you’re ordering
1 week ahead.
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 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 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 Japanese newcomers added pineapple juice and brown sugar to the local 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
Today, Lacinato kale with smoky tempeh join forces with the rich earthiness of perfectly poached eggs. It’s served over caramelized potato rounds and just continues to deliver flavor with every bite.
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)