It’s Saturday, July 6th
Menus and shopping lists for July 7 – 12 and 14 – 19
Another great week of dining lies ahead. Enjoy!
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
July 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: Grilled, Marinated Portobello Mushrooms with Mustard Greens
Here comes another great summer grilling option. The salty and acidic marinade with fresh basil really enhances the umami of these grilled mushrooms. The mustard greens served over bulgur create interest and play well with other flavors on the dinner plate. Fresh plums and nectarines finish the plate.
Marinate mushrooms early in the day for at least 2 hours.
Grocery List: Grilled Portobello Mushrooms and Greens
Marinated/Grilled Portobello Mushrooms Mustard Greens and Gorgonzola
Produce
garlic (if needed)
1 yellow onion
1 bunch mustard greens
fresh basil leaves (if needed)
1 golden bell pepper
Two 5 oz. Portobello mushrooms
1 large tomato
2 large black plums
Canned/Dried Foods
1 C. bulgur (if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
prepared mustard (if needed)
molasses (if needed)
chili powder (if needed)
white wine to cook with (if needed)
Chilled Foods/Dairy
gorgonzola cheese
Monday: Grilled Fish with Poke Sauce and Tabbouleh Salad
Lighter meals for warm weather is the continuing theme. The ever-refreshing flavors of tabbouleh salad with a little piece of grilled rockfish will do the trick this evening. The fish is drizzled with Poke sauce (pronounced poh-kay), a spicy and salty toasted sesame sauce with fresh ginger and fresh green onions (or shallots). One often finds poke served over raw fish in sushi preparations, but it’s terrific over cooked fish as well.
This light summer meal is certainly better than a “poke with a sharp stick.” You’ll have leftover tabbouleh.
Grocery List: Grilled Rockfish with Tabbouleh Salad
Grilled Rockfish with Poke Sauce and Tabbouleh Salad
Produce
garlic (if needed)
1 shallot (if needed)
1 bunch green onions
one package fresh mint leaves
1 bunch fresh curly parsley
1 cucumber (if needed)
1 bunch asparagus
1 pint cherry tomatoes or 1 medium slicing tomato (if needed)
2 lemons
1 nectarine
1 piece fresh ginger root
Canned/Dried Foods
1 C bulgur (if needed)
¼ C. raw sesame seeds
good olive oil(if needed)
sesame oil (if needed)
low sodium vegetable broth(if needed)
low-sodium soy sauce or tamari (if needed)
Asian garlic chili sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
8-10 oz. fresh rockfish
Chilled Foods/Dairy
Tuesday: Chilled Kale and Roasted Cauliflower Salad
Fresh roasted cauliflower florets and chopped kale are combined with sweet onion and garbanzo beans to create a light and tasty main-dish salad tonight. The salad ingredients are tossed with a delicate honey mustard dressing and chopped fresh mint leaves. Add a small baguette or warm pita bread and some fresh fruit as a finish and you’re good to go.
Grocery List: Chilled Kale and Roasted Cauliflower Salad
Cold Kale and Roasted Cauliflower Salad
Produce
garlic (if needed)
1 sweet onion
1 bunch curly green kale
fresh mint leaves
1 small head cauliflower
8-10 fresh strawberries or 1 fresh nectarine
sesame seeds (if needed)
Canned/Dried Foods
Good olive oil (if needed)
one 15 oz. can garbanzo beans
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
Dijon mustard (if needed)
Honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
smoky tempeh (if needed)
Additional Items
whole wheat pita bread
Wednesday: Summer Tomato Pasta Salad
We’ve waited all year for sweet, vine-ripened tomatoes, so tonight we feature them in a flavor explosion of a no-cook tomato sauce. The sweetness of the tomatoes are combined with chopped garlic, new sweet onion, fresh basil, extra-virgin olive oil and balsamic vinegar. Just assemble and let it stand for about 20 minutes, then add the remaining fresh vegetables. Splendido!
Grocery List: Summer Tomato Pasta Salad
Summer Tomato Pasta Salad
Produce
garlic (if needed)
sweet onion(if needed)
red or green leaf lettuce
fresh basil leaves(if needed)
fresh dill (if needed)
1 cucumber
one 6” yellow summer squash
5 oz. medium mushrooms
2 large slicing tomatoes
cherry tomatoes (if needed)
Canned/Dried Foods
brown rice spiral pasta
good olive oil(if needed)
balsamic vinegar(if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Plain, nonfat yogurt (if needed)
shredded Parmesan(if needed)
Plant-based Field Roast apple sausage
Thursday: Swiss Chard with Strawberries, Peaches and Feta
These are the months for fresh strawberries, and now you’ll begin to see the first peaches and nectarines arriving in the markets as well. Tonights chard recipe will feature a combination of these seasonal delights.
Grocery List: Swiss Chard with Strawberries and Peaches
Swiss Chard with Strawberries Peaches and Feta
Produce
garlic (if needed)
1 yellow onion (if needed)
1 bunch chard
1 pint strawberries
1 fresh Nectarine or Peach
Canned/Dried Foods
quinoa(if needed)
low sodium veggie broth(if needed)
low sodium soy sauce(if needed)
balsamic vinegar(if needed)
Frozen Foods
Chickenless tenders (if going meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
crumbled blue or Gorgonzola cheese
Friday: Snow Peas with Asian-Orange Sauce
Snow peas and sugar snap peas are seasonal flavors everyone should sample this time of year. Tonight, snow peas will be paired with bell pepper, sliced onion and water chestnuts in a slightly spicy orange/cilantro sauce. It’s served with plant-based Chick’n, or optional chicken, over nutritious brown rice.
You should still be able to get fresh snow peas (or even sugar snap peas) this time of year. If not, frozen snow peas will do.
Grocery List: Snow Peas with Orange Sauce
Snow Peas with Orange Sauce
Produce
garlic (if needed)
sweet onion (if needed)
fresh cilantro leaves
red bell pepper (if needed)
12 oz. fresh snow peas or sugar snap peas
2 purple plums
1 large orange
1 piece ginger root
Canned/Dried Foods
brown rice (if needed)
sesame oil (if needed)
one 8 oz. can sliced water chestnuts
one 32 oz. box low sodium veggie broth
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
balsamic vinegar (if needed)
granulated sugar (if needed)
cornstarch (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 cooked chicken breast (if eating meat)
Chilled Foods/Dairy
Next week’s recipes if you’re ordering
1 week ahead.
July 14 – 19
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: Barbequed, Marinated Grilled Tofu with Sweet Corn and Roasted Potatoes
Today you’ll prepare some Marinated and Grilled Tofu served with a homemade, lip-smacking barbecue sauce. It will share the dinner plate with roasted potatoes and seasonal corn on the cob. A crisp green salad finishes this summer celebration.
You’ve purchased and frozen a package of extra or ultra-firm tofu. Now you’ll need to thaw that package of tofu as you prepare to make this delicacy. Marinating takes extra time so start this recipe around mid-day.
Grocery List: Barbecued "T" Ribs and Sweet Corn
Wild Game Grilled Tofu with Vegetables
Produce
garlic (if needed)
1 yellow onion
1 head red leaf lettuce
1 cucumber
1 red pepper
1 green pepper
two 8 inch zucchinis
4 ears sweet corn
6 medium red potatoes
cherry tomatoes
2 lemons
Canned/Dried Foods
one 15 oz. can tomato sauce
one 32 oz. box, low-sodium vegetable broth
white truffle oil (if needed)
balsamic vinegar (if needed)
low-sodium soy sauce or Tamari (if needed)
Dijon mustard (if needed)
Brown sugar or molasses (if needed)
thyme leaves (if needed)
Rosemary leaves (if needed)
oregano leaves (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
6 skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
1 lb. ultra firm tofu (if eating plant-based)
3 oz. capricho cheese (optional)
Monday: Curried Swiss Chard with Mango
Yet another way to enjoy fresh greens is with curry. Curry seasonings are common in warmer climates, and I find them very satisfying in hot weather. Use commercial yellow curry or homemade Masala Curry Spice mix.
Use fresh mango, if possible, but frozen is another option. Plant-based “chickenless” tenders, or optional chicken, will add extra protein to the meal .
Grocery List: Curried Chard with Mango
Grocery List Curried Greens with Mango
Produce
garlic (if needed)
1 yellow onion
1 bunch chard
1 red bell pepper
1 fresh mango or 8 oz. fresh cut mango (if none available use frozen)
Canned/Dried Foods
brown rice (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce or Tamari (if needed)
balsamic vinegar (if needed)
molasses (if needed)
cornstarch (if needed)
yellow curry powder (if needed)
ground turmeric (if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
chickenless tenders (if going meatless)
frozen mango pieces (if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
1 cooked chicken breast (leftover from last night and if eating meat)
Tuesday: Chicken and Cheese Quesadilla and Salad
More hot weather fare is on tap tonight. The beauty of quesadillas is how quickly they go together. You can use a few sliced chickenless tenders or optional chicken. This meal is quick to the table and nourishing.
Add a green salad with fresh, homemade dressing and you’re good to go.
Grocery List: Chicken and Cheese Quesadillas
Quesadillas with Green Salad
Produce
garlic (if needed)
onion (if needed)
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
cucumber (if needed)
red bell pepper (if needed)
2 jalapeno peppers
1 Anaheim pepper
3 Roma tomatoes
3 limes
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 cooked chicken breast from fridge at home (if eating meat)
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
two 8 inch soft flour whole-wheat tortillas
Wednesday: Edamame and Cabbage with Spicy Garlic Sauce
The rich, high-protein edamame bean is the feature of tonights meal. It’s flavor is similar to peas, only it has a more buttery overtone with a hint of nuttiness. It’s paired with Napa cabbage, shredded carrot and shaved onions and smothered in a spicy garlic sauce. It’s served over brown rice.
The dish offers up a refreshing new stir-fry flavor bundle that will have you looking for other recipe opportunities that feature this Asian favorite.
Grocery List: Edamame and Cabbage with Spicy Garlic Sauce
Edamame and Cabbage with Spicy Garlic Sauce
Produce
garlic (if needed)
1 yellow onion
Napa cabbage
fresh cilantro (if needed)
1 large carrot
8 oz. fresh shelled edamame (buy frozen if no fresh available)
1 piece fresh ginger root
2 purple plums
Canned/Dried Foods
high-heat canola oil (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
frozen edamame (if no fresh available)
Meat/Fish/Poultry
Chilled Foods/Dairy
Leftover cooked brown rice
Thursday: Chop Chop Salad with Grapefruit and Avocado
Tonight you’ll throw together a crunchy and zesty salad of chopped vegetables and fruits that are guaranteed to add interest to your dinner table. The combination of the sharp citrus of grapefruit, the buttery richness of avocado, and the savory flavor of hardboiled egg make up the essence of this salad.
The salad is enhanced with the watery crispness of jicama and served with cilantro/lime dressing. Why is it called a chop salad? You guessed it. It’s because everyting is chopped. You’ll find this particular combination very satisfying. Pick up a nice Artisan roll to go along with the meal.
Grocery List: Chop Salad with Grapefruit and Avocado
Chop Salad with Grapefruit and Avocado
Produce
1 head Romaine lettuce
1 bunch green onions
fresh cilantro (if needed)
1 red, yellow or orange bell pepper
1 cucumber
1 jicama
1 ripe avocado
1 pint cherry tomatoes
1 lime
1 grapefruit
Canned/Dried Foods
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Cilantro-lime dressing (leftover from last night)
Additional Items
2 fresh artisan rolls (1 per diner)
eggs (if needed)
Friday: Pizza Friday
It’s Pizza Friday! You may have 2/3 C. of leftover Marinara Sauce. If not, make some. Prepare your own pizza dough early in the day (Tips and Timesavers) or use a frozen, premade crust. I’ve even purchased frozen or chilled bread dough which also works for pizza.
Use “Field Roast” Apple Sausage (or equivalent) or optional meat sausage. Everyone’s going to be happy with this meal!
Grocery List: Pizza and Salad
Friday, Pizza Night
Produce
garlic (if needed)
yellow onion (if needed)
1 head red leaf lettuce
1 cucumber
red bell pepper (if needed)
5 oz. Cremini mushrooms
cherry tomatoes
1 fresh nectarine
Canned/Dried Foods
low-sodium vegetable broth (if needed)
White Grapefruit Balsamic or white balsamic vinegar (if needed)
Tabasco sauce (if needed)
Dijon Mustard (if needed)
dry oregano leaves (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
1 Pre-made, thin pizza crust(if not making homemade)
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
plain, nonfat yogurt (if needed)
Plant-based Field-Roast apple sausage
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