It’s Saturday, June 29th.
Menus and shopping lists for
June 30 – July 5 and July 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
June 30 – July 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: Baked Salmon with Roasted New Potatoes
Salmon baked with ponzu sauce and topped with fresh cilantro is the feature on tonight’s plate. It’s paired with roasted new rosemary potatoes. A tasty mix of new carrots and sugar snap peas round out the fresh flavors of this meal.
Grocery List: Baked Salmon with Roasted New Potatoes
Baked Salmon with Roasted New Potatoes
Produce
garlic (if needed)
fresh Rosemary leaves
fresh curly parsley
fresh cilantro leaves
one half lb. fresh snow peas or sugar snap peas (if available)
by frozen if none available
4 new carrots
8 baby red potatoes
1 lemon
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
Low-sodium soy sauce (if needed)
Frozen foods
frozen snow peas (if no fresh available)
Meat/Fish/Poultry
1 lb. fresh salmon (get 3 equal filets)
Chilled Foods/Dairy
Butter (if needed)
Monday: Broccoli/Cashew Stir-fry
Broccoli is still in season. It’s featured in a tasty stir-fry with roasted cashews, browned mushrooms, red bell peppers, onions, crunchy water chestnuts and fresh pineapple. I call it a broccolishous combo. It’s served over coconut rice.
You’re the chef so you’ll get the kudos.
Grocery List: Broccoli Cashew Stir-fry
Broccoli Cashew Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
red bell pepper (if needed)
10 oz. broccoli
4 oz. cremini or white mushrooms
1 Roma tomato
5 oz. fresh chopped pineapple
6 oz. roasted cashews
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
one 6 oz. can pineapple chunks (if no fresh available)
low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce or tamari (if needed)
rice wine vinegar (if needed)
dried basil leaves (if needed)
cornstarch (if needed)
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
Tuesday: Chef’s Salad
You’re “Puttin’ on the Ritz” tonight. In the 1940s, Chef Louis Diat, chef of the Ritz Carlton in New York City, created this salad for customers requesting a light, off-menu dinner salad. He probably got his inspiration from the 17th century cold-cut-laden family-style salad plate called Salmagundi.
Today it’s recognized as one of the great American dinner salad creations. In this presentation, hardboiled egg, plant-based cold cuts and crisp fresh salad ingredients adorn the individual salad plates.
Grocery List: Chef's Salad
Chef’s Salad
Produce
1 sweet onion (if needed)
1 bunch green onions
curly parsley (if needed)
1 head red or green leaf lettuce
red cabbage
Napa cabbage
1 cucumber
1 red bell pepper
1 green bell pepper
1 pint cherry tomatoes
1 nectarine
Canned/Dried Foods
Good olive oil (if needed)
rice wine vinegar
Dijon mustard
Frozen Foods
chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 chicken breast (if eating meat and if none in freezer at home)
2 oz. thin-sliced ham (if eating meat)
Chilled Food/Dairy
plain, nonfat yogurt (if needed)
eggs (if needed)
crumbled gorgonzola cheese
plant-based ham slices (if eating meatless)
Additional Items
Whole grain artisan bread or rolls (if needed)
Wednesday:Kale and White Bean Summer Surprise
Pick up some red kale for this gobsmackingly good summer salad. I suggest red kale for this recipe but any kale will work.
Every bite of this salad is a surprise of flavor and texture. You’ll find hits of mint, basil, coconut, fresh pineapple, toasted sliced almonds and dried sour cherries. It’s tossed with the finely chopped kale and white beans. What a treat!
Here’s a meal to linger over with your favorite beverage as you and your friends solve world problems.
Grocery List: Kale and White Bean Summer Surprise
Kale and White Bean Summer Surprise
Produce
garlic (if needed)
1 bunch green onions
1 bunch Russian kale
fresh mint leaves
fresh basil leaves
1 carrot
3 Roma tomatoes
1 lemon
2 medium carrots
½ C. sliced almonds
½ C. dried sour cherries
4 oz. fresh pineapple pieces (if no fresh available buy canned)
Canned/Dried Foods
one 15 oz. can Great Northern beans
one 8 oz. can pineapple chunks (if no fresh available)
low sodium vegetable broth (if needed)
good olive oil (if needed)
one package shredded coconut
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese
Additional Items
whole-grain artisan rolls or a small baguette (1 roll or 3 slices baguette per serving)
Thursday: Crab Cakes and Spinach /Strawberry Salad
Fresh crabmeat is the feature of this seafood delicacy. We’re having crabcakes! They’re seasoned with toasted fennel seeds and paprika and served with a light curry white sauce. Add a fresh spinach and seasonal strawberry salad with toasted sliced almonds and you’ve got holiday dining with explosive flavors.
If fresh spinach is not available you can use bagged spinach.
Grocery List: Crab Cakes with Spinach/Strawberry Salad
Crab Cakes July
Produce
garlic (if needed)
yellow onion
1 bunch fresh spinach or 1 large bag baby spinach
1 bunch curly parsley
1 cucumber
1 red bell pepper
celery
1 pint strawberries
1 lemon
3 oz. sliced almonds
Canned/Dried Foods
Quinoa
Unseasoned bread crumbs (if needed)
Low-sodium veggie broth (if needed)
balsamic vinegar (if needed)
Dijon mustard (if needed)
whole black pepper corns
whole fennel seeds
whole coriander seeds
whole fenugreek seeds
ground fennel seed (if needed)
ground paprika (if needed)
ground coriander (if needed)
yellow curry powder (if needed)
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
16 oz. fresh, cooked crab meat (Wait until 3rd or 4th to purchase this.)
Chilled Foods/Dairy
nonfat milk
eggs (if needed)
blue or Gorgonzola cheese (if needed)
Friday: Salmon Rice Bowl
It’s Friday! Here’s a super quick supper utilizing the savory salmon saved from Monday and leftover rice from Tuesday. Add crisp fresh lettuce, cucumber, cabbage, and tomato to the mix and dress it with homemade Asian dressing.
Give those leftovers a makeover and call it a Salmon Rice Bowl. Your diners will call it satisfying and delicious.
Grocery List: Salmon Rice Bowl
Salmon Rice Bowl
Produce
red or green leaf lettuce (if needed)
Napa cabbage (if needed)
Fresh basil or cilantro leaves (if needed)
1 cucumber (if needed)
cherry tomatoes (if needed)
2 large black or purple plums
1 piece ginger root
Canned/Dried Foods
low sodium veggie broth (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
Asian garlic pepper sauce (if needed)
Frozen Foods
frozen peas (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
1 C. leftover cooked rice (fridge at home)
6-8 oz. leftover cooked salmon (fridge at home)
Menus and grocery lists for July 7 – 12
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: 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 an 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. 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