Week 5 menu Plan

Click on each photo for the recipe. Scroll down for the shopping list!

Monday – Millet and Vegetable Pilaf with Almond-Orange Sauce


Tuesday – Mediterranean Penne Pasta, Green Salad


Wednesday –  Red Lentil Dal with Charred Onions, Brown Basmati Rice, and Roasted Cauliflower


Thursday – Stir-Fried Cabbage and Edamame with Soba Noodles


Friday – Vegetable Barley Soup with Poached Egg, Napa Cabbage Salad with Buttermilk Dressing, Challah


Saturday – Bulghur Burgers, Oven-Roasted Fries and Coleslaw with Buttermilk-Horseradish Dressing


Sunday – Butternut Squash Ravioli with Browned Butter and Sage Sauce;  Broccoli with Pine Nuts, Parmesan, Lemon and Garlic
Grocery list
Produce

  • 1 1/4 lb. broccoli
  • 2 lemons
  • 2 oranges
  • lime
  • 12-oz. package square wonton wrappers
  • Purple cabbage (you may already have this leftover from a previous recipe!)
  • 1 lb. green cabbage for coleslaw (about 1 1/2 10 oz. packages of “angel hair” shredded  cabbage)
  • fresh sage
  • fresh thyme (though you can also use dried in the recipe)
  • parsley (large bunch)
  • cilantro
  • fresh chives
  • 1 bunch scallions
  • 1 lb. Napa cabbage
  • 1 bunch radishes
  • celery
  • fresh ginger (about 3 – 4” piece)
  • 1/2 lb. white mushrooms
  • 7 – 8 oz. fresh shiitake mushrooms
  • 4 leeks
  • 1 large carrot
  • 1 head cauliflower
  • 5 oz. baby spinach
  • salad greens
  • 3 medium baking potatoes
  • 1 l
  • Freezer section
  • Frozen shelled edamame
  • 10 oz. frozen cut green beans

Grains/Legumes

  • 8.8 oz. soba noodles
  • 13.25 oz. whole wheat penne
  • millet
  • dried red lentils
  • brown basmati rice
  • quick-cooking barley
  • bulghur

Cans and Jars

  • 15.5 oz. can butternut squash puree
  • lightly salted roasted peanuts
  • stir-fry sauce, such as House of Tsang Classic Stir-Fry Sauce
  • Kalamata olives, preferably pitted
  • almond butter OR roasted whole almonds (you will need slightly over one cup)
  • 2 quarts low-sodium vegetable broth
  • 14.5 oz. can diced tomatoes plus 14.5 can diced fire-roasted tomatoes
  • 15.5 oz. can butter beans
  • 15.5 oz. can chick-peas
  • tahini  (sesame paste)
  • small can tomato paste
  • horseradish (white)

Dairy

  • Parmesan cheese
  • low-fat buttermilk
  • queso fresco or ricotta salata cheese (4 oz.)
  • non-fat plain Greek yogurt
Pantry Staples
  • Extra-virgin olive oil
  • Peanut oil
  • Dijon mustard
  • Garlic (few heads)
  • Pine Nuts (store them in the freezer)
  • Panko or dried breadcrumbs
  • Spices – nutmeg, red pepper flakes,  mustard seeds, cumin seeds, whole cloves, ground coriander, ground cinnamon, ground cardamom (don’t panic if you don’t have these on your spice rack!  all you have to do is buy these the first time, and then they become pantry staples), wasabi powder
  • Cornstarch
  • Onions, shallots
  • yeast
  • bread flour, all-purpose flour
  • kosher salt, sea salt
  • sugar
  • honey
  • eggs
  • balsamic vinegar
  • cider vinegar
  • distilled white vinegar
  • sun-dried tomatoes in oil
  • unsalted butter
  • low-fat mayonnaise
  • low-sodium soy sauce
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