It’s Saturday, December 2
Menus and shopping lists for December 3 – 8 and December 10 – 15.
Another great week of dining awaits. It’s time to plan ahead and create your grocery orders.
Special Note: Be sure to freeze the 16 oz. package of ultra-firm tofu when you unpack the groceries today. You’ll need to thaw it in the morning to make Marinated, Grilled Tofu.
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
December 3 – 8
You’re viewing menus and grocery lists for December 3 – 8
Sunday: Spinach, Potato Masala Curry
East Indian food will dance before your eyes and on your taste buds tonight. Homemade Marinated Grilled Tofu anchors a curry of chopped spinach, boiled potatoes and browned mushrooms. It’s seasoned with your own homemade Masala Curry Spice Mix. A piece of warmed Naan accompanies the curry while a cooling Cucumber/Tomato Salad finishes the plate.
Thaw a 16 oz. block of frozen ultra-firm tofu this morning. Use the recipe in Tips and Time Savers for “Marinated Grilled Tofu.” You may also substitute commercially made “Savory Flavored Baked Tofu” as an option.
Grocery List: Spinach, Potato Masala Curry
Sunday, Spinach/Potato Masala Curry
Produce garlic (if needed) 1 cucumber
1 sweet onion
one bunch green onions
8 oz. Crimini mushrooms
1 piece fresh ginger root
one 12 oz. bag baby spinach
9 oz. Yukon Gold potatoes
2 large slicing tomatoes
1 bunch curly parsley
1 lime
Canned/Dried Foods rice wine vinegar (if needed)
one 32 oz. box low sodium vegetable broth
red pepper flakes (if making masala spice)
cinnamon sticks (if making masala spice)
cumin seeds (if making masala spice)
whole pepper corns (if making masala spice)
whole cloves (if making masala spice)
fennel seeds (if making masala spice)
corriander seeds (if making masala spice)
ground ginger powder (if making masala spice)
ground turmeric (if needed)
Frozen Food
(none today)
Meat/Fish/Poultry
(none today)
Chilled Foods/Dairy one 16 oz. package ultra-firm tofu
or
2 packages Marinated Baked Savory Flavored Tofu
plain, nonfat yogurt
Additional Items naan bread
Monday: Tortellini, Hummus and Arugula
Middle-Eastern and Italian cuisines marry up in a most interesting pairing tonight. You’ll be serving cheese tortellini in an Italian White Sauce flavored with feta cheese. A scoop of Traditional Middle-Eastern hummus adds a happy finish to the flavors.
The dinner is finished with a savory arugula, tomato and toasted almond salad.
Grocery List: Tortellini, Hummus and Arugula
Tortellini with Hummus and Arugula
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
one bag baby arugula
1 cucumber (if needed)
cherry tomatoes (if needed)
1 large Roma tomato
1 golden bell pepper
Canned/Dried Foods
one 15 oz. can garbanzo beans
tahini (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
good olive oil (if needed)
honey (if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
crumbled feta cheese
9 oz. cheese tortellini
plain, nonfat yogurt
Tuesday: Savory Fish Tacos
Fish tacos are on the menu. If you don’t have leftover fish, you can cook some. I’ve even used the plant-based “f’sh fillets” by Gardien. They worked quite well. Just bake them per package instructions.
The tacos are served with a quick tarter sauce, shredded cabbage, lettuce, seared peppers and homemade Quick, Low-sodium Tomato Salsa. Serve some vitamin rich kiwis as a finish.
Grocery List: Savory Fish Tacos
Fish Tacos
Produce
garlic (if needed)
sweet onion (if needed)
Napa cabbage (if needed)
red leaf lettuce (if needed)
1 jalapeno pepper
1 Anaheim pepper
2 Roma tomatoes
fresh cilantro
2 limes
1 lemon
2 kiwi (one per diner)
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes
sesame oil (if needed)
capers (if needed)
low-fat or vegan mayo (if needed)
No Meat Today
Chilled Foods/Dairy
sharp cheddar cheese (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
plain, nonfat yogurt (if needed)
leftover fish (from fridge at home)
Wednesday: Broccoli Stir-fry with Lemon Basil Sauce
A delicious version of stir-fry with an Asian lemon sauce will step into the spotlight tonight.
Broccoli, browned mushrooms, onion, red bell pepper and Chik’n strips (or optional sliced chicken breast) harmonize with a the light lemon sauce in a tasty and memorable stir-fry. Hearty brown rice anchors the ensemble as a steady and dependable base.
Grocery List: Lemon Chicken/Broccoli Stir-fry
Lemon Chicken/Broccoli Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Crimini mushrooms
2 lemons
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
honey (if needed)
Prepared mustard (if needed)
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Morningstar Chick’n strips or equivalent product (if going meatless)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Thursday: Kale with White Beans and Caramelized Onion
Seriously good kale and white beans is what’s for dinner tonight!
The kale and beans sit atop a bed of high-protein quinoa and are served with creamy caramelized onion. Plates are garnished with chopped, fresh tomato and Parmesan cheese.
Grocery List: Kale with White Beans and Caramelized Onion
Kale with White Beans and Caramelized Onion
Produce
garlic (if needed)
1 large yellow onion
1 bunch Lacinato or Dino kale
2 Roma tomatoes
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can Great Northern beans
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
shredded Parmesan cheese (if needed)
Friday: Asian Rice Bowl
It’s Friday and using Wednesday’s leftovers, you’ll create a delicious rice bowl tonight.
You’ve got leftover stir-fry and rice. You’ll only need to prepare the fresh ingredients and the dressing. Dinner in 25 minutes folks!
Grocery List: Asian Rice Bowl
Asian Rice Bowl
Produce
garlic (if needed)
onion (if needed)
fresh basil leaves (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
Napa cabbage (if needed)
3 Roma tomato about 16 cherry tomatoes (if needed)
fresh ginger root (if needed)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
sesame oil (if needed)
rice wine vinegar (if needed)
low-sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Chickenless tenders (if eating meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if no cooked breast at home)
Chilled Foods/Dairy
leftover cooked rice (in fridge at home)
leftover stir fry (in fridge at home)
Next week’s recipes if you’re ordering
1 week ahead.
December 10 – 15
You’re viewing menus and grocery lists for December 10 – 15
Sunday: Old Fashioned Split Pea Soup
We’re in the throws of winter and soup always makes us feel cozy. I think you’ll enjoy this version of old-fashioned split pea soup. I took the recipe my mother taught me and gave it a couple of tweaks.
The history of split pea soup dates back to ancient Greece and Rome. It’s now found throughout the world in various forms. Years ago you would often find pea soup featured as a restaurant special late in the week. That’s because the ham was used up and it was time to boil the bone for soup stock.
Grocery List: Old Fashioned Split Pea Soup
Sunday, Old Fashioned Split Pea Soup
Produce
garlic (if needed)
1 large yellow onion
1 head red or green leaf lettuce
1 bunch curly parsley
fresh basil leaves
1 cucumber
1 red bell pepper
celery (if needed)
2 carrots
1 pint cherry tomatoes
Canned/Dried Foods
12 oz. dried split peas
two 32 oz. boxes low sodium vegetable broth
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt
smoky tempeh
Additional Items
1 loaf hearty artisan bread or artisan rolls (1 roll per diner)
Monday: Pasta and Scallops
Pasta with Scallops (not to be confused with Scalloped Pasta which would basically be mac ‘n’ cheese) is on the menu tonight.
You’ll appreciate the lovely flavors of this seafood pasta. Small scallops (or bay scallops) are paired with seared fennel and green peas. The pasta dish gets a little motherly love, as it’s tossed with a lemony Aglio e Olio sauce.
Grocery List: Pasta and Scallops
Monday, Pasta with Scallops and Seared Fennel
Produce
garlic (if needed)
1 bunch green onions
red or green leaf lettuce (if needed) curly parsley (if needed)
fresh sage leaves
1 fennel bulb
cucumber (if needed)
cherry tomatoes (if needed)
1 lemon
Canned/Dried Foods
brown rice dry spiral pasta
low-sodium vegetable broth (if needed)
good olive oil (if needed)
rice wine vinegar (if needed)
Dijon mustard (if needed)
honey (if needed)
red pepper flakes (if needed)
white wine to cook with (if needed)
Frozen Foods
Frozen peas (if needed)
1 package frozen small scallops (if no fresh available)
Meat/fish/Poultry
8 oz. fresh, small scallops
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Tuesday: Asian Chard with Mango
Here’s another great greens recipe. You’ll use fresh mango and Asian-style seasonings to create this one-dish meal.
Use leftover Marinated Grilled Tofu, or the commercial Asian-style baked tofu, with this dish. The greens are easy to prepare and served over high-protein quinoa. The fresh flavors are just what the doctor ordered on a cool winter night.
Grocery List: Asian Chard with Mango
Asian-Style Chard with Fresh Mango
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch chard
1 mango
sliced almonds (if needed)
Canned/Dried Foods
quinoa (if needed)
sesame oil (if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
1 package Asian style baked tofu
Wednesday: Terrific Chicken/Vegetable Teriyaki
Homemade teriyaki sauce cradles browned mushrooms, seared peppers, shredded cabbage, broccoli florets and chicken tonight. The homemade teriyaki sauce has just a touch of Asian chili sauce to give it a cold weather kick.
Chick’n Strips (or equivalent product) work really well in this recipe. Chicken Breast is a reliable option.
Grocery List: Chicken Teriyaki
Terrific Teriyaki Chicken and Vegetables
Produce
garlic (if needed)
1 yellow onion
1 sweet onion
red bell pepper (if needed)
8 oz. broccoli
Napa cabbage (if needed)
1 large carrot
5 oz. crimini mushrooms
1 piece ginger root
1 lime
Canned/Dried Foods
brown rice (if needed)
low sodium vegetable broth (if needed)
low sodium soy sauce (if needed)
Asian garlic pepper sauce (if needed)
brown sugar (if needed)
rice wine vinegar (if needed)
brown rice miso (if needed)
Frozen Foods
Morningstar Chick’n Strips – or equivalent product (if going meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
orange juice (if need
Thursday: Roasted Beet Dinner Salad
We’re keeping it light as we approach the holidays. Roast some beets sometime during the day today for this lighter yet satisfying dinner.
The earthy richness of beets are worked into a salad with crispy lettuce, toasted chopped walnuts and sliced hardboiled egg. The fresh zing of mango pieces adds the coup de grace to this flavor festival.
It’s all topped with a honey mustard dressing and served with an artisan roll.
Grocery List: Roasted Beet Dinner Salad
Friday, Roasted Beat Dinner Salad
Produce
garlic (if needed)
1 sweet onion
red or green leaf lettuce (if needed)
Napa cabbage (if needed)
cucumber (if needed)
red bell pepper (if needed)
green bell pepper (if needed)
3 medium sized beets
cherry tomatoes (if needed)
1 fresh mango
1 oz. walnut halves
Canned/Dried Foods
low sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Prepared mustard (if needed)
honey (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
eggs (if needed)
Additional Items
1 artisan French roll per diner (if needed)
Friday: African Spiced Chicken with Root Vegetables
Tonight you’ll present root vegetables with a tasty lemon/red sauce as the featured portion of the meal. They’re served with African-spiced chicken as an accent to the plate and a simple Ethiopian green salad to complete the meal.
Grocery List: African Spiced Chicken with Root Vegetables
African Roasted Chicken with Root Vegetables and Lemon Red Sauce
Produce
Garlic (if needed)
1 yellow onion
1 large garnet yam
2 medium purple or red potatoes
2 medium carrots
1 rutabaga
1 lemon
Canned/Dried Foods
quinoa (if needed)
two 15 oz. cans no-salt tomato sauce
dry basil leaves (if needed)
dry oregano leaves (if needed)
red wine to cook with (if needed)
Frozen Foods
Morningstar Chick’n Strips or equivalent product (if eating plant-based)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy