It’s Saturday, June 22nd.
Menus and shopping lists for
June 23 – 28 and June 30 – July 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 week’s recipes
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 
Tonight we’ll share a time-tested and healthy south-of–the-border beans and rice dish. This version of beans and rice also includes seasonal lemon broccoli which brings extra flavor, color and interest to 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)
Menus and grocery lists for
June 30 – July 5
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: 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)