WEEK 1 GROCERY LIST
In lieu of a grocery list that includes all of the ingredients for this week’s recipes, we have listed each recipe for the week. Circle the recipes you want to try, add in your own, and then devise a personalized grocery list. Visit NutritionMD.org to compile a detailed grocery list. Register to use the shopping list function that will compile the ingredients you need.
Always Great Brown Rice
Makes 6 1/2-cup servings
Brown rice supplies more vitamins, minerals, protein, and fiber than does white rice. This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety.
1 cup dry brown rice 3 cups water 1/2 teaspoon salt (optional)
Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.
Ambrosia
Makes about 4 1-cup servings
2 oranges, peeled and chopped 2 cups pineapple chunks 1 banana, sliced 1/4 cup shredded coconut
2 to 4 tablespoons dried cranberries 1 tablespoon orange juice concentrate 1/2 teaspoon almond extract 1 tablespoon waterPlace oranges, pineapple, banana, coconut, and cranberries in a medium bowl. In a small bowl, mix orange juice concentrate, almond extract, and water. Pour over fruit and toss to mix.
Apple Cinnamon Oatmeal
Makes 2 1-cup servings
1 cup old-fashioned or quick-cooking oats 2/3 cup apple juice concentrate 1 1/3 cups water 1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)
Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook 3 minutes. Remove from heat and stir in raisins or currants, if using. Let stand 3 minutes before serving.
Blueberry Buckwheat Pancakes
Makes 16 3-inch pancakes
In this recipe, buckwheat and blueberries team up to make a terrific-tasting, health-protecting breakfast.
1/2 cup buckwheat flour 1/2 cup cornmeal 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1 ripe banana, mashed 2 tablespoons maple syrup 1 tablespoon vinegar 1 cup fortified soy- or rice milk 1 cup fresh or frozen blueberries vegetable oil spray
Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt. In a separate large bowl, combine mashed banana, maple syrup, vinegar, and nondairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Stir in blueberries and add a bit more milk if the batter seems too thick.
Preheat a nonstick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute.
Breakfast Rice Pudding
Makes 6 1/2-cup servings
2 cups cooked brown rice 1 1/2 cups vanilla rice milk 3 tablespoons raisins 2 tablespoons maple syrup 1 teaspoon vanilla extract 1/4 teaspoon cinnamon
In a medium saucepan combine all ingredients and bring to a slow simmer. Cook uncovered, stirring occasionally, for about 20 minutes, or until thick. Serve hot or cold.
Carrot and Red Pepper Soup
Makes 4 1 1/2-cup servings
1 onion, chopped 6 carrots, thinly sliced 2 cups water or vegetable stock 2 red bell peppers 2 cups soymilk 2 teaspoons lemon juice 2 teaspoons balsamic vinegar 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper
Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.
Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.
Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.
Chocolate Raspberry Mousse
Makes 4 1/2-cup servings
1 pound soft silken tofu 2 tablespoons cocoa powder 1/3 - 1/2 cup maple syrup (to taste) 1 teaspoon vanilla or raspberry extract (optional)
1/2 cup fresh raspberries
Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.
Couscous Confetti Salad
Makes about 8 1-cup servings
1 1/2 cups dry whole wheat couscous 2 cups boiling water 3 - 4 green onions, finely chopped, including tops 1 red bell pepper, seeded and finely diced 1 carrot, grated 1 - 2 cup finely shredded red cabbage 1/2 cup finely chopped fresh parsley 1/2 cup golden raisins or chopped dried apricots 1 juice of 1 lemon 1/4 cup seasoned rice vinegar 1 tablespoon olive oil 1 teaspoon curry powder 1 1/2 teaspoons salt
In a large bowl, combine couscous and boiling water. Stir to mix, then cover and let stand until all the water has been absorbed, 5 to 10 minutes. Fluff with a fork.
Add green onions, bell pepper, carrot, cabbage, parsley, and raisins or apricots.
In a small bowl mix lemon juice, vinegar, oil, curry powder, and salt. Add to salad and toss to mix. Serve at room temperature or chilled.
Curried Lentil Soup
Makes about 2 1/2 quarts (10 1-cup servings)
1 cup dry lentils, rinsed 1 onion, chopped 2 celery stalks, sliced 4 garlic cloves, minced 1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin 8 cups water or Vegetable Broth
1/2 cup dry couscous 1 cup crushed tomatoes 1 1/2 teaspoons curry powder 1/8 teaspoon black pepper 1 teaspoon salt, or to taste
Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.
Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.
Easy Bean Dip
Makes 6 servings
1 15-ounce can black beans, drained and rinsed 1 cup salsa 1/2 teaspoon ground cumin (optional)
Combine all ingredients in a food processor or blender and process until smooth.
Easy Stir-Fry
Makes 4 servings
1 15-ounce can of your favorite beans, or 1 package vegetarian chicken substitute 1 16-ounce bag frozen stir-fry vegetables 1/4 cup low-fat stir-fry sauce
Heat beans in a large skillet or wok. If using vegetarian chicken substitute, cook according to package directions. Mix in vegetables and sauce.
Facon Bacon
Makes 4 servings
1 teaspoon fennel seeds 1 teaspoon cumin seeds 2 1/2 teaspoons soy sauce 3 garlic cloves, crushed 1 dash black pepper 1 cup water 8 ounces (227-gram package) tempeh, sliced into bacon shapes
Toast fennel and cumin in a dry skillet over medium heat. Grind the spices and return to the skillet. Add soy sauce, garlic, black pepper, and water. Set skillet to simmer. Add the sliced tempeh and simmer 15 to 20 minutes. Then place the tempeh on a nonstick or oiled cookie sheet, and broil until crisp (about 7 to 8 minutes), then turn and broil again.
The marinade will keep for one week refrigerated.
Fantastic Fruit Smoothie
Makes about 2 to 2 1/2 cups (2 servings)
1 frozen or fresh banana, broken into chunks (see Tips, below) 1 1/2 cups unsweetened fruit juice (your choice; any kind) 1/2 cup sliced fresh or frozen unsweetened fruit or berries 1/2 cup plain, vanilla, or fruit-flavored soy yogurt (optional)
Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.
Tips: • With a few ripe bananas in your freezer, you can always create a quick
breakfast smoothie. Simply peel bananas, place them in plastic bags, and store in the freezer. They will last for several weeks, depending on your freezer's temperature.
• To make your smoothie extra creamy and give it a healthy protein boost, try adding a little powdered soymilk or protein powder prior to blending.
Hoppin' John Salad
Makes about 10 1/2-cup servings
2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained 1 1/2 cups cooked brown rice 1/2 cup finely sliced green onions 1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced 2 tablespoons finely chopped fresh parsley 1/4 cup lemon juice 1 tablespoon olive oil 1/4 teaspoon salt 1 - 2 garlic cloves, crushed
Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Hummus
Makes about 2 cups
1 15-ounce can garbanzo beans, drained, liquid reserved 2 tablespoons tahini 1/4 cup lemon juice 3 green onions, chopped
1 tablespoon chopped garlic 1 teaspoon ground cumin
1/2 teaspoon black pepper 1/2 cup roasted red peppers (optional)
Put beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers, if using, in food processor and process until smooth. Add reserved bean liquid for a smoother consistency.
Kwick Kale
Makes 4 servings
1/2 cup water 1 bunch kale (any variety) (6-8 cups chopped) 2 teaspoons seasoned rice vinegar
Wash kale, remove stems and chop leaves into 1/2-inch strips. Heat water in large skillet with a lid. When boiling, add kale. Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with vinegar and stir to heat. Serve warm.
Simple Marinara Sauce
Makes about 2 cups
1/2 cup red wine or water 1 small onion, chopped 2 garlic cloves, crushed 1 15-ounce can crushed or ground tomatoes 2 teaspoons mixed Italian seasonings
1 tablespoon apple juice concentrate 1/4 teaspoon black pepper
Heat wine or water in a large pot, then add onion and garlic and cook until soft, about 5 minutes. Add tomatoes, Italian seasonings, apple juice concentrate, and black pepper. Cover and simmer 15 minutes.
Southern Beans and Greens
Makes 4 servings
1 cup vegetable broth or water 3 cups drained cooked or canned beans (your choice of any kind) 1/2 teaspoon crushed garlic 4 cups chopped fresh kale, stems and center ribs removed, lightly packed 1 teaspoon olive oil salt, to taste black pepper, to taste Tabasco sauce, to taste
Combine beans, broth or water, and garlic in a large saucepan. Place chopped kale on top of beans and bring to a boil. Cover, reduce heat to low, and simmer until kale is tender, about 15 to 20 minutes. Remove from heat and stir in oil, salt, black pepper, and Tabasco sauce to taste.
Spinach Salad with Orange Sesame Dressing
Makes about 6 1-cup servings
1 bunch fresh spinach (about 5 cups of leaves) 1 red or yellow bell pepper, seeded and cut into strips 1/2 cup thinly sliced red onion 1 orange 1 tablespoon sesame seeds 2 tablespoons seasoned rice vinegar 1 tablespoon orange juice concentrate 1 tablespoon water
Trim off spinach stems. Carefully wash the leaves, dry them, then tear any large leaves into bite-size pieces. Place in a salad bowl along with bell pepper and onion.
Peel the orange, then cut it in half from top to bottom. Slice each half into thin half circles and add to the salad.
Spread sesame seeds in a frying pan and toast for a few minutes. Transfer to a blender and grind into a powder. Transfer to a separate bowl and mix with vinegar, orange juice concentrate, and water. Pour over salad and toss just before serving.
Week 2:
WEEK 2 GROCERY LIST
In lieu of a grocery list that includes all of the ingredients for this week’s recipes, we have listed each recipe for the week. Circle the recipes you want to try, add in your own, and then devise a personalized grocery list. Visit NutritionMD.org to compile a detailed grocery list. Register to use the shopping list function that will compile the ingredients you need.
Almost-Instant Black Bean Chili
Makes 6 1-cup servings
1/2 cup water 1 medium onion, chopped 2 medium garlic cloves, minced 1 small bell pepper, seeded and finely diced 1/2 cup crushed tomatoes or tomato sauce 2 15-ounce can black beans, undrained 1 4-ounce can diced green chilies 1 teaspoon ground cumin
Heat the water in a large skillet or pot. Add onion, garlic, and bell pepper. Cook over high heat, stirring often, for about 5 minutes or until onion is translucent. Add crushed tomatoes or tomato sauce, beans and their liquid, chilies, and cumin. Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.
Asian Guacamole
Makes 4 to 5 cups
2 avocados, peeled, pitted, and cubed 1 small sweet onion, such as Maui or Vidalia, finely chopped 3 tablespoons fresh lime juice 3 tablespoons sake or rice wine vinegar 1 tablespoon thinly sliced green onion 1 tablespoon finely chopped fresh cilantro 1 tablespoon grated fresh ginger 1/2 teaspoon Thai chili oil or Thai chili paste
Combine all ingredients in a bowl and mash gently enough to mix, keeping avocados chunky. Serve in a bowl with chips or tortillas.
Barbeque-Style PortobellosMakes 2 servings
2 large portobello mushrooms 1/2 cup vegetable juice 1/4 cup apple juice concentrate 1/2 cup roasted red peppers
1 tablespoon reduced-sodium soy sauce 1 tablespoon seasoned rice vinegar 2 teaspoons chili powder 1/2 teaspoon garlic powder
1/4 teaspoon black pepper Clean mushrooms and remove stems. Cut into 1/2-inch strips.
Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic powder, and black pepper in a blender. Process until smooth, then transfer mixture to a nonstick skillet and heat until bubbly.
Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.
Berry Mousse
1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled 2 3/4 cups thawed frozen unsweetened berries of choice 3 tablespoons sugar or 2 tablespoons agave nectar
1 tablespoon berry liqueur (optional)
Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.
Breakfast Homefries
Makes 4 servings
3 russet potatoes, scrubbed 1 onion, thinly sliced 4 teaspoons soy sauce 1/2 teaspoon paprika or chili powder 1/4 teaspoon black pepper
5 - 6 cherry tomatoes, cut into quarters (optional) 2 green onions, thinly sliced (optional) Cut potatoes into 1/2"-cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.
Heat 1/4 cup water in a large nonstick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.
Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.
Cinnamon-Raisin Oatmeal
Makes 4 servings
4 cups water 2 cups old-fashioned rolled oats 1/2 cup raisins 1/2 teaspoon cinnamon 1/4 teaspoon salt fortified vanilla soy- or rice milk (optional)
Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy- or rice milk, if desired.
Variations: • For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped
dried apricots. Cook as directed. • For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace
raisins with 1 apple, peeled and coarsely chopped. Cook as directed. • Omit raisins, cook as directed, and top each serving with a dollop (about 1
teaspoon) of fruit-sweetened jam or jelly.
Creamy Broccoli Soup
Makes about 8 1-cup servings
2 medium potatoes, scrubbed and diced 2 medium celery stalks, sliced 6 cups broccoli florets 2 cups water
3 cups plain rice milk, divided 1 1/2 teaspoons dried basil 1/2 teaspoon dried tarragon 3/4 teaspoon salt
1/4 teaspoon black pepper 3 - 4 tablespoons Sesame Seasoning
Place potatoes, celery, broccoli, and water in a large pot. Bring to a simmer. Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender when pierced with a sharp knife (do not overcook).
Transfer about 3 cups of the vegetables to a blender. Add 2 cups rice milk, basil, tarragon, salt, and black pepper. Blend for about 60 seconds, or until completely smooth. Pour blended mixture into a clean pot.
Place remaining vegetables in blender along with the cooking liquid and remaining 1 cup rice milk. Blend vegetables until they are completely smooth or leave them slightly chunky, depending on your taste. Combine blended mixtures, then stir in Sesame Seasoning. Heat gently, stirring frequently, until steamy.
Easy Cornbread Muffins
Makes 18 muffins
2 cups cornmeal 2 cups oat bran 4 teaspoons baking powder 2 cups unsweetened apple juice
Preheat oven to 350 F.
Sift cornmeal, oat bran, and baking powder together. Add apple juice and stir until just mixed. Spoon the batter into 18 nonstick muffin cups and bake for 30 minutes, or until lightly browned.
Edamame (Whole Green Soybeans)
Makes about 3 cups (6 1/2-cup servings)
6 cups water 1 pound green soybeans (edamame) 1/2 teaspoon salt (optional)
Bring water to a boil in a large pot. Add soybeans and return to a boil. Cook 10 minutes. Drain well and toss with salt, if using. Shell pods before eating.
Ethiopian Tomato Salad
Makes 4 servings
1/2 jalapeno pepper, seeded and minced 1/4 cup chopped red onions 1 1/2 tablespoons lemon juice 1/4 teaspoon black pepper
3 ripe tomatoes, chopped salt, to taste
Combine jalapeno, onions, lemon juice, and black pepper in a bowl. Stir in tomatoes. Add salt to taste. Chill before serving.
Farmhouse Salad
Makes 2 servings
2 tomatoes 1 seedless cucumber 1 yellow, orange, or red bell pepper 4 green onions, chopped 2 tablespoons chopped fresh basil 1 tablespoon capers 1/2 cup fat-free Italian salad dressing 3 cups French bread chunks
Cut tomatoes, cucumber, and bell pepper into bite-size pieces. Place in large bowl. Stir in green onions, basil, capers, and salad dressing and toss gently. Add bread chunks and mix again.
Fruited Breakfast Quinoa
Makes about 6 1/2-cup servings
1/2 cup dry quinoa, well-rinsed 1 1/2 cups vanilla rice milk 2 tablespoons raisins 1 cup chopped fresh or canned apricots 1/4 teaspoon vanilla extract
Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. Stir in raisins, apricots, and vanilla, then transfer about 1 1/2 cups to a blender and purée. Return puréed mixture to the pan and stir to mix. Serve warm or chilled.
Mango Delight Smoothie
Makes 2 servings
1 orange, peeled 1 cup frozen banana chunks 1 cup frozen mango chunks 1/2 - 1 cup soy- or rice milk
Cut orange in half and remove any seeds. Place it in a blender, add remaining ingredients, and blend until thick and smooth.
Mexican Corn Salad
Makes 6 servings
1 15-ounce can corn, drained 1 large cucumber, peeled and diced 1/2 cup finely chopped red onion 1 medium red bell pepper, seeded and finely diced 1 medium tomato, seeded and diced 1/2 cup chopped fresh cilantro 2 tablespoons seasoned rice vinegar 2 tablespoons cider vinegar or distilled vinegar 1 tablespoon lemon or lime juice 1 garlic clove, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1/8 teaspoon cayenne pepper
In a large salad bowl, combine corn, cucumber, onion, bell pepper, tomato, and cilantro, if using. In a small bowl, combine vinegars, lemon or lime juice, garlic, cumin, coriander, and cayenne. Pour over the salad and toss gently to mix.
Missing Egg Sandwich
Makes 6 sandwiches
1/2 pound firm low-fat silken tofu (about 1 cup) 1 green onion, finely chopped, including green top 2 tablespoons pickle relish 2 tablespoons Tofu Mayo or other dairy- and egg-free mayonnaise substitute 2 teaspoons stone-ground mustard 2 teaspoons reduced-sodium soy sauce 1/4 teaspoon ground cumin 1/4 teaspoon turmeric 1/4 teaspoon garlic powder 12 slices whole-grain bread 6 lettuce leaves 6 tomato slices
Mash tofu, leaving some chunks. Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well.
Spread on whole-grain bread and garnish with lettuce and tomato slices.
Oven-Baked Tortilla Chips
Makes 96 chips
12 soft corn tortillas Preheat oven to 450 F.
Cut each tortilla into 8 wedges. Lay them on a dry baking sheet in a single layer. Bake for 5 to 7 minutes, or until crisp. Watch them carefully so they don't burn. Store in an airtight container.
Quinoa Pilaf
Makes 8 servings
1 yellow or red onion, chopped 1/2 cup chopped celery 1/2 cup chopped carrot 1 tablespoon minced garlic
2 teaspoons ground cumin 1 teaspoon dried oregano 2 cups quinoa, washed and dried 3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth) 1/4 cup minced fresh cilantro or parsley (optional)
Sauté onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 more minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has “bloomed.” Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to 10 minutes. Add cilantro or parsley, if using. Fluff with a fork and serve.
Allow leftovers to cool and refrigerate for up to 3 days.
Tip: For a variation, omit cumin and oregano and add 1 teaspoon dried thyme, rosemary, and/or sage.
Simple Bean Tacos
Makes 8 tacos
1 15-ounce can vegetarian refried beans 8 corn tortillas 1/2 - 1 cup Salsa Fresca or commercial salsa 2 cups pre-washed salad mix 3 green onions, chopped 2 tomatoes, chopped
Heat beans on the stove or in a microwave.
Spread a tortilla with about 1/4 cup of beans, and lay it flat in a nonstick skillet over medium heat. When tortilla is warm and pliable, fold it in half and cook each side 1 minute. Garnish with salsa, salad mix, green onions, and tomatoes.
Zucchini Scramble
Makes 4 1-cup servings
1/2 cup water 1 onion, chopped 2 garlic cloves, minced 2 medium zucchini, finely diced (about 2 cups) 1/2 pound firm tofu, diced 1 teaspoon chili powder 1 - 2 tablespoon reduced-sodium soy sauce 1/2 cup salsa (optional) English muffins, warm tortillas, or toasted French bread for serving
Heat 1/2 cup of water in a large nonstick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.
Stir in soy sauce. Top with salsa, if using. Serve with English muffins, warm tortillas, or toasted French bread.
Week 3
WEEK 3 GROCERY LIST
In lieu of a grocery list that includes all of the ingredients for this week’s recipes, we have listed each recipe for the week. Circle the recipes you want to try, add in your own, and then devise a personalized grocery list. Visit NutritionMD.org to compile a detailed grocery list. Register to use the shopping list function that will compile the ingredients you need.
Always Great Brown Rice
Makes 6 1/2-cup servings
1 cup dry brown rice 3 cups water 1/2 teaspoon salt (optional)
Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.
Banana Oat French Toast
Makes 6 slices
1 cup fortified vanilla soymilk 1/4 cup quick-cooking oats 1 medium banana 6 slices whole-grain bread vegetable oil spray
Combine soymilk, oats, and banana in a blender. Process until completely smooth, 2 to 3 minutes. Transfer to a shallow dish. Soak bread slices in batter until soft but not soggy. The amount of time this takes will vary depending on the bread used. Cook over medium-high heat in a vegetable oil sprayed nonstick skillet until first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook second side until brown, about 3 minutes.
Berry Applesauce
Makes 4 servings 2 cups peeled, cored, and diced apples2 cups fresh or frozen strawberries, blueberries, or raspberries 1⁄2 cup frozen apple juice concentrate 1 teaspoon ground cinnamon
Combine all of the ingredients in a medium saucepan. Bring to a gentle simmer, cover, and cook over very low heat for about 25 minutes, or until the apples are tender when pierced with a fork. Mash lightly with a potato masher or purée in a food processor, if desired. Stored in a covered container in the refrigerator, leftover Berry Applesauce will keep for up to 3 days.
Blueberry Muffins
Makes 12 muffins
1 vegetable oil spray 1 1/2 cups unbleached flour 1 1/2 cups barley flour 1/4 cup sugar or other sweetener 2 teaspoons baking soda 1/2 teaspoon salt 1 1/2 cups fortified soy- or rice milk 1/3 cup orange juice concentrate 2 tablespoons seasoned rice vinegar 2 tablespoons canola oil 2 cups fresh or frozen blueberries
Preheat oven to 350 F. Spray a 12-cup muffin tin with vegetable oil spray. Mix flours, sugar, baking soda, and salt. In a separate large bowl combine nondairy milk, orange juice concentrate, vinegar, and oil. Add flour mixture and stir just to mix. Stir in blueberries. Spoon batter into prepared muffin cups, filling to just below tops. Bake until lightly browned and tops of muffins bounce back when pressed, 25 to 30 minutes. Remove from oven and let stand about 5 minutes, then remove from pan and cool on a rack.
Buckwheat Pasta with Seitan
Makes 6 servings
1 medium onion, chopped 2 tablespoons oil 3 cups sliced mushrooms 8 ounces seitan, sliced
2 tablespoons flour 1 1/2 cups cold water 2 teaspoons soy sauce 1/2 teaspoon garlic powder 1/4 teaspoon black pepper
12 ounces dry soba noodles 1 teaspoon salt
Sauté onion in a large skillet with oil until transparent, then add mushrooms. Cover and continue cooking until mushrooms are brown, then stir in seitan. In a small bowl, whisk flour and water together until smooth, then add to the skillet along with soy sauce, garlic, and black pepper. Cook, uncovered, over medium- low heat until thickened. Cook soba according to package directions, adding salt to the cooking water. Top with seitan mixture and serve.
Chocolate Banana Smoothie
Makes about 2 1-cup servings
2 cups frozen banana chunks 1/2 cup chocolate soy- or rice milk 2 tablespoons maple syrup
Combine all ingredients in a blender and blend until smooth, adding a bit more soymilk if necessary.
Chunky Ratatouille Sauce
Makes 6 servings
1 large eggplant, cut into 1-inch chunks 2 small onions, chopped 2 celery stalks, chopped 6 garlic cloves, minced
1/2 cup red wine, divided 1/4 – 1/2 cup water, divided 8 ounces cremini mushrooms 1 teaspoon Italian seasonings 1/2 teaspoon dried thyme 1/2 teaspoon black pepper, or more to taste 1 15-ounce can fire-roasted tomatoes
Soak eggplant chunks in salted water for 10 minutes. Drain, rinse, and drain again. Braise onion, celery, and garlic in 1/4 cup wine. When vegetables are soft, add eggplant and 1/4 cup water. Simmer, stirring occasionally, until eggplant is soft, about 8 to 10 minutes. Add more water if necessary to keep mixture from drying out. Add mushrooms, Italian seasonings, thyme, black pepper, remaining 1/4 cup wine, and tomatoes. Simmer for 5 minutes.
Green Goodie Smoothie
Makes 4 servings 1 cup pineapple juice
1 cup fortified vanilla soymilk or other nondairy milk 10 frozen peach slices 1 banana 1/4 cup cherries or raspberries
2 teaspoons maple syrup (optional) 1 tablespoon spirulina ice, as needed, to chill and thicken
Place all ingredients in a blender. Blend at high speed until smooth, stopping the blender occasionally to move the unblended fruit to the center with a spatula.
Hearty Chili Mac
Makes 10 1-cup servings
8 ounces dry macaroni noodles 1/2 cup water 1 onion, chopped 3 garlic cloves, minced
1 small red or green bell pepper, seeded and diced 1 8-ounce package vegetarian ground beef substitute, or 4 vegetarian burgers, thawed (if necessary) and chopped 1 28-ounce can crushed tomatoes 1 15-ounce can kidney beans, undrained 1 15-ounce can corn, undrained 2 tablespoons chili powder 1 teaspoon ground cumin
Cook macaroni according to package directions. Drain, rinse, and set aside. Heat water in a large pot. Add onion and garlic. Cook until onion is soft, about 5 minutes. Add bell pepper and vegetarian ground beef substitute or chopped vegetarian burgers. Mix in tomatoes, beans and their liquid, corn and its liquid, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally, for 20 minutes. Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired.
Lentil Artichoke Stew
Makes 6 servings
1/4 cup vegetable broth 1 onion, chopped 2 large garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon ground coriander 1 cup dry (uncooked) red lentils (3 cups cooked) 1 bay leaf 2 cups water
juice of 1 lemon 2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice 1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can) 1/4 teaspoon crushed red pepper (optional) 1/4 teaspoon salt, or to taste 1/4 teaspoon black pepper, or to taste
Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Pasta Salad
Makes about 8 1-cup servings
2 cups dry pasta spirals 6 sun-dried tomatoes 1/2 cup boiling water 1/2 cup finely chopped green onions 1/2 red bell pepper, seeded and diced 1 15-ounce can artichoke hearts, drained and quartered 1/4 cup finely chopped fresh parsley
1/4 cup chopped fresh basil 1 15-ounce can dark kidney beans, drained 1 cup fat-free Italian salad dressing
Cook pasta according to package directions. Rinse with cold water, drain, and place in a large bowl. Soften tomatoes by soaking them in 1/2 cup boiling water for 10 to 15 minutes. Drain and chop. Add to pasta along with remaining ingredients. Toss to mix.
Quickie Quesadillas
Makes 8 servings
1 15-ounce can garbanzo beans, drained 1/2 cup water-packed roasted red peppers 3 teaspoons lemon juice 1 tablespoon tahini (sesame seed butter) 1 garlic clove, peeled
1/4 teaspoon ground cumin 8 corn tortillas 1/2 cup chopped green onions
1/2 cup chopped tomatoes 1/2 - 1 cup salsa
Place garbanzo beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth, 1 to 2 minutes. Spread a tortilla with 2 to 3 tablespoons of garbanzo mixture and place in a large nonstick skillet over medium heat. Sprinkle with onions, tomatoes, and salsa. Top with a second tortilla and cook until bottom tortilla is warm and soft, 2 to 3 minutes. Turn and cook second side for another minute. Remove from pan and cut in half. Repeat with remaining tortillas.
Red Pepper Hummus
Makes about 2 cups
1 15-ounce can garbanzo beans, drained 1/2 cup water-packed roasted red peppers (about 2 peppers) 2 tablespoons tahini (sesame seed butter) 3 tablespoons lemon juice 1 garlic clove (or more to taste) 1/4 teaspoon ground cumin
Combine all ingredients in a food processor. Process until completely smooth, about 2 minutes.
Spicy Thai Soup
Makes 6 1-cup servings
1 tablespoon finely chopped fresh ginger 4 cups Vegetable Broth 2 teaspoons minced garlic 1/2 - 1 jalapeno pepper, seeded and finely chopped (or more to taste) 1 cup sliced mushrooms
1 cup bite-size broccoli florets 1 cup packed finely chopped bok choy 1 green onion, finely chopped, including top 1 tablespoon finely chopped fresh cilantro
Mix broth, ginger, garlic, and jalapeño pepper in a pot and bring to a boil. Add mushrooms and simmer 2 minutes. Add broccoli and bok choy. Simmer until broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook. Stir in green onion and cilantro. Serve immediately.
Spinach and Mushroom Frittata
Makes 8 servings
1/2 cup water 1 onion, chopped 2 garlic cloves, minced 2 cups sliced mushrooms (about 1/2 pound) 2 teaspoons dried basil 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon grated nutmeg 1/4 teaspoon celery seeds 1 10-ounce package frozen spinach, thawed 1 12.3-ounce package firm or extra-firm low-fat silken tofu 2 tablespoons dry couscous 1/4 cup fortified soy- or rice milk 1 vegetable oil spray 1 tomato, thinly sliced
Heat the water in a large pot or skillet. Add onion and garlic and cook until soft, about 5 minutes. Add mushrooms, basil, salt, pepper, nutmeg, and celery seed. Cook over medium-high heat, stirring often, until mushrooms are soft, about 5 minutes. Stir in spinach and cook over medium heat, stirring often, until mixture is very dry. Remove from heat. Preheat oven to 350 F. In a food processor or blender, process tofu until very smooth. Add to spinach mixture along with couscous and nondairy milk. Pour into a vegetable oil sprayed 9" pie pan. Arrange tomato slices around the outside edge. Bake 25 minutes. Let stand 10 minutes before serving.
Zippy Yams and Bok Choy
Makes 4 servings
2 small yams, cut into bite-size chunks 1 onion, quartered and sliced 2 large garlic cloves, minced 1 tablespoon vegetarian Worcestershire sauce 1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced 1 juice of 1/2 lemon
Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.
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