This week’s menu is a week of one dish dinners. Have a Happy Thanksgiving!

Menu
Sunday Cheese Polenta with Mushrooms and Artichokes
Monday Crab Tostadas
Tuesday Roasted Vegetable and Prosciutto with Alfredo Sauce
Wednesday Baby Eggplant, Olive, Cheese Frittata
Thursday Turkey Pot Pie with Cheddar Biscuit Crust Happy Thanksgiving!
Friday Black Bean, Sweet Potato Chili
Saturday Vegetarian Five Spice Tofu Stir-Fry

Grocery List
Produce
1 1/2 pounds mix of mushrooms
1 red onion
2 sweet onion
1 jalapeno
6 plum tomatoes
3 limes
3 avacado
5 baby eggplant
2 large carrots
2 celery ribs
1 head bok choy
1 sweet potato
1 large parsnip
3 bulbs garlic
1 bunch cilantro
1 bunch basil
1 bunch thyme

Deli
large handful chopped brine packed green olives
2/3 cup mixed roasted vegetables
1 pound roast turkey meat

Dairy
4 sticks unsalted butter
1 1/2 cups asiago cheese
4 eggs*
1 package Boursin with herbs and garlic
1 cup extra sharp cheddar cheese
1 1/4 cup buttermilk
1/4 cup Parmingiano-Reggiano

Misc
2 cups instant polenta
14oz can artichoke hearts
1 jar pasta sauce
1 jar alfredo sauce
tostada shells
1 can diced tomatoes
1 package no-boil lasagna noodles
2 cans black beans
miso*
oyster sauce
1 package pita pockets

Staples
salt*
pepper*
olive oil*
mayonnaise*
3 1/2 cups chicken stock**
all purpose flour* **
baking powder*
baking soda*
9 cups vegetable broth**
chili powder*
cumin powder*
cayenne powder*
arrowroot*
tamari*
brown sugar*
5 spice powder*
vegetable oil*
hot pepper flakes*

Protein
1 package medium tofu
1 pound lumb crabmeat
1 package prosciutto

Frozen
10oz package baby peas
1 cup frozen corn*

*if you have been following along with past week’s grocery list you have these ingredients, check pars
**my favorite broths and stocks are made from Pacific Foods
**my favorite flours are from King Arthur’s Flour

Sunday
Cheese Polenta with Mushrooms and Artichokes
Bring 6 cups water and salt to a boil in a large saucepan. Sprinkle 2 cups polenta into boiling liquid while stirring with a wooden spoon. Reduce heat to a simmer and continue stirring 1 to 2 minutes or until water is completely absorbed and polenta is cooked. Stir in 1 tablespoon butter and 1 cup grated asiago cheese.
Spoon the mixture into an oiled 9×13-inch baking dish. Let polenta rest for 10 to 15 minutes to firm up while preparing the mushrooms and artichoke hearts.
Heat 2 tablespoon olive oil over medium-high heat in same large saucepan. Add 8oz sliced mixed mushrooms, 14oz can artichoke hearts, drained and chopped, salt and pepper to taste and cook, stirring frequently, until the mushrooms have released their liquid, about 10 minutes. Stir in 1/3 cup pasta sauce.
To serve, cut polenta into squares and top with mushroom mixture. Garnish with additional cheese or a drizzle of extra virgin olive oil, if desired.

Monday
Crab Tostadas

Tuesday
Roasted Vegetable and Prosciutto with Alfredo Sauce
Stir 2/3 cup Alfredo sauce, 2oz thinly sliced prosciutto cut into 1/2 inch pieces and 2 tablespoons chopped fresh basil in small bowl to blend. Spread 2 tablespoons Alfredo sauce mixture in bottom of 1 1/2-cup oval-shape gratin dish or 2-cup soufflé dish. Top with 1/4 cup canned diced tomatoes with juices. Place 1 no-boil lasagna noodle in dish, breaking into pieces to fit. Spread with 2 tablespoons sauce mixture, then 1/4 cup tomatoes with juices. Top with 2/3 cup mixed roasted vegetables from deli (such as eggplant, squash, bell peppers). Sprinkle with salt and pepper to taste. Make another layer of noodles, breaking to fit. Top with remaining sauce mixture. Top with 1/4 cup tomatoes with juices.
Cover dish tightly with plastic wrap. Microwave on high until noodles are tender but still firm to bite, about 10 minutes. Uncover lasagna and let stand 5 minutes before serving

Wednesday
Baby Eggplant, Olive, Cheese, Herbs Frittata
Heat 2 tablespoons olive oil in medium 10-inch nonstick skillet over medium heat. Add 5 baby eggplant halved, stemmed, split lengthwise, cut side down, spacing evenly. Cover; cook until tender, about 10 minutes.
Whisk 4 large eggs, 3 tablespoons coarsely chopped, pitted, brine-packed green olives, 2 tablespoons chopped basil, and 1/4 teaspoon salt in bowl. Sprinkle with pepper. Coarsely crumble half of 1 5.2oz package Boursin cheese with herbs and garlic into eggs; stir to blend. Pour over eggplants, rearranging evenly in pan. Cook uncovered over medium heat until sides set and bottom begins to brown, loosening sides occasionally with spatula, about 5 minutes. Sprinkle with remaining cheese. Turn on broiler. When eggs look glossy just on top, place in broiler for approximately 2 minutes, cook until set. Serve.

Thursday
Turkey Potpie with Cheddar Biscuit Crust
Make Filling
Cook 1 medium coarsely chopped onion, 2 large carrots cut into 1/2 inch pieces, 2 celery ribs cut into 1/2 inch pieces, 1 large parsnip peeled, cored, and cut into 1/2 inch pieces and 1 teaspoon chopped thyme in 3 tablespoons unsalted butter with 1/2 teaspoon salt and 1/4 teaspoon pepper in a 12-inch-wide shallow pot (3- to 4-quart), covered, over medium heat, stirring occasionally, until vegetables are almost tender, 10 to 12 minutes. Add 1/2 pound trimmed and quartered mushrooms and cook, uncovered, stirring, until tender, 5 to 7 minutes.
Sprinkle with 1/4 cup all-purpose flour and cook, stirring constantly, 2 minutes. Stir in 3 1/2 cups chicken stock, scraping up any brown bits, and bring to a boil, stirring, then simmer until slightly thickened, about 3 minutes. Stir in 4 cups roast turkey cut into 1/2 inch pieces, 1 10oz thawed package frozen baby peas, and salt and pepper to taste. Reheat over low heat just before topping with biscuit crust.
Make biscuits and bake potpie
Preheat oven to 400°F with rack in middle.
Sift together 2 cups all-purpose flour, 2 teaspoons baking powder, 1 teaspoon baking soda, 1/2 teaspoon salt, and 1/2 teaspoon pepper into a medium bowl. Add 1 cup coarsely grated extra-sharp cheddar cheese and 1/4 cup grated Parmingiano-Reggiano and toss to coat. Blend in 3/4 stick cold unsalted butter cut into 1/2 inch pieces with a pastry blender or your fingertips until mixture resembles coarse meal. Add 1 1/4 cup well-shaken buttermilk and stir just until a dough forms. Drop biscuit dough onto filling in 8 large mounds, leaving spaces between biscuits.
Bake until biscuits are puffed and golden brown and filling is bubbling, 35 to 40 minutes. Let stand 10 minutes before serving.

Friday
Black Bean, Sweet Potato Chili
Put 8 cups vegetable broth, 1 sweet potato, peeled and diced small, 3 tomatoes, peeled and diced, 1/2 onion, diced, 2 cups black beans, 1 cup corn, 2 tablespoons miso, 1 tablespoon chili powder, 1 tablespoon cumin powder, in a large pot and bring to boil. Reduce the heat and simmer on low for 30 minutes, or desired tenderness of vegetables. Season with salt and pepper to your preference.
Add 2 avocados peeled and diced, 1 cup chopped cilantro, 1 dash cayenne pepper, salt and pepper to taste. Serve

Saturday
Vegetarian Five Spice Stir Fry
In bowl, whisk together 1/2 cup vegetable broth, 2 tablespoons oyster sauce, 1 tablespoon arrowroot, 1 tablespoon tamari, 1 teaspoon packed brown sugar and 1/2 cup water. Set aside.
Cut 1 medium tofu into 1-inch cubes, toss with 1/2 teaspoons 5 spice powder. In wok or skillet, heat 1 tablespoon vegetable oil over medium high. Stir-fry tofu for 4 minutes (or until golden). Transfer to paper towel lined plate.
Heat 1 tablespoon vegetable oil over medium high heat, stir-fry 3 cloves thinly sliced garlic and 1/4 teaspoon hot pepper flakes for 30 seconds. Add 1 head chopped bok choy and 8oz shiitake mushrooms, stemmed and halved, stir-fry for 3 minutes. Stir in tofu and broth mixture, bring to boil. Reduce heat, cover and simmer until thickened and vegetables are softened (around three minutes). Serve in pita pockets.

This week’s menu is for a happy healthy heart while enjoying the delicious flavors of fall. As a special treat there is a cookie recipe that is yummy for the tummy and good for the heart. Enjoy!

Menu
Sunday Acorn Squash Stuffed with Wild Rice and Dried Cranberries
Monday Salmon Burgers and Sweet Potato Fries
Tuesday Brown Rice Fusilli with Arugula
Wednesday Fresh Tuna Tacos with Black Beans
Thursday Sweet Potato Bisque
Friday Zesty Tofu with Kale and Sweet Potatoes
Saturday Scallop Tea Rice
Bonus Sweet Treat! Banana/Oatmeal/Dark Chocolate Cookies

Grocery List
Produce
3 Acorn Squash
1 Lemon
2 Limes
1 Red Onion
4 Sweet Yellow Onion
1 Bunch Green Onion
1 Large Piece Fresh Ginger
4 oz Baby Spinach
6 oz Arugula
1 Bunch Kale
3 Bananas
4 lbs Sweet Potatoes
1 Garlic Bulb
1 Package Craisins
1 Bunch Parsley
1 Bunch Thyme
1 Bunch Cilantro
1 Bunch Basil

Staples
4 cups Wild Rice
Olive Oil*
Vegetable Oil*
Tamari*
Dried Sage
Dried Oregano
Dried Thyme
Red Pepper Flakes*
Sea Salt
Ground Pepper*
Sugar*
Seasame Seeds*
Wasabi Paste
Vanilla*

Misc
14oz package Firm Tofu
Slivered Almonds
1 Egg
Pickled Ginger
Thick Toast
3 cups Diced Canned Tomatoes
Brown Rice Fusilli Pasta
Tofutti Sour Cream
Chipotle Chile
Taco Seasoning
Flour Tortillas
5 cups Low Sodium Vegetable Broth**
Sake
Loose Green Tea
1 Cup Apple Juice
1 Carton Silk Soy Milk Plain
2 Cups Quick Cook Oatmeal
2 Cups Chopped Dark Chocolate

Fish
1lb Salmon Fillet
8oz Ahi Tuna Steak
12 Sea Scallops

*If you have been following past grocery lists, these items are stocked, check par levels
**I highly recommend the Vegetable Broth made by Pacific Foods

Sunday
Acorn Squash Stuffed With Wild Rice and Dried Cranberries
(Can be made 6 hours ahead. Cover and chill.)
Bring 7 cups water and 2 cups wild rice to boil in heavy large saucepan. Reduce heat; cover and simmer until rice is tender, about 1 hour. Drain. Transfer rice to large bowl.
Preheat oven to 375°F.

Grease baking sheet with olive oil. Place 3 small acorn squash, cut in half, seeded, cut side down, on sheet. Bake until tender, about 40 minutes. Cool. Using spoon, scoop out pulp from squash, leaving 1/4-inch-thick shell; reserve shells. Transfer pulp to medium bowl. Reduce oven temperature to 350°F.
Heat 2 tablespoons olive oil in large nonstick skillet over medium heat. Add 2 cups finely chopped onion; sauté until very tender, about 15 minutes. Add 2 teaspoons crumbled dried sage; stir 2 minutes. Add rice, squash pulp and 2 tablespoons fresh lemon juice ; stir until mixed, breaking up squash pulp into smaller pieces. Mix in 1/2 cup craisins, 1/2 cup slivered almonds and 1/4 cup chopped parsley. Season with salt and pepper.
Divide rice mixture among reserved squash shells. Place in roasting pan.
Bake squash until filling is heated through, about 25 minutes. Sprinkle with 3 tablespoons craisins and 3 tablespoons slivered almonds.

Monday
Salmon Burgers and Sweet Potato Fries
Salmon Burgers with Spinach and Ginger
In a food processor add 1 lb skinned salmon fillet cut into chunks, 4 oz baby spinach, 3 scallions, 1 tablespoon fresh ginger, 1/4 teaspoon salt, and 1/4 teaspoon ground pepper, blend until well combined. Beat together 1 large egg white and 1 tablespoon tamari in a small bowl and stir into salmon mixture, then form into 4 (1/2-inch-thick) patties.
Heat a 12-inch nonstick skillet over moderate heat until hot and lightly brush with vegetable oil. Cook patties, carefully turning once, until golden brown and cooked through, 6 to 7 minutes total.
Serve each burger topped with 1 1/2 teaspoons pickled ginger on thick piece of toast.

Sweet Potato Fries with Garlic and Herbs
Preheat oven to 500°F. Grease large baking sheet with vegetable oil. Toss 1 1/2 pounds red-skinned sweet potatoes, cut into 1/2 inch wide slices, then again into 1/2 inch wide strips, with 2 tablespoons olive oil in large bowl. Sprinkle generously with salt and pepper. Spread sweet potatoes in single layer on prepared baking sheet. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 30 minutes. Transfer sweet potatoes to platter.
Mix 2 tablespoons chopped parsley, 1 teaspoon chopped fresh thyme and 1 minced garlic clove in small bowl. Sprinkle over sweet potatoes.

Tuesday
Brown Rice Fusilli with Arugula
Heat 2 tablespoons olive oil in large nonstick skillet over medium heat. Add 1 medium chopped onion and sauté until tender, about 5 minutes. Add 4 minced garlic cloves and sauté 1 minute. Add 3 cups diced canned tomatoes with juices, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/4 teaspoon sugar. Reduce heat and simmer until mixture thickens, stirring frequently, about 20 minutes. Season to taste with salt and pepper. (Sauce can be prepared 1 day ahead. Cover and refrigerate. Bring to simmer before using.)
Cook 12oz brown rice fusilli pasta in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Add 6oz arugula, tough stems trimmed. coarsely chopped, and cook until wilted, about 1 minute. Drain. Return pasta and arugula to pot. Add sauce and toss to coat. Season to taste with salt. Divide pasta among plates. Grate fresh ground pepper and serve.

Wednesday
Fresh Tuna Tacos and Black Beans
Fresh Tuna Taco
Mix first 1/3 cup tofutti sour cream, 1/4 cup chopped red onion, 3 tablespoons chopped cilantro, 1 teaspoon minced canned chipotle chilies in small bowl. Place 1 8oz ahi tuna steak, cut into 3/4 inch pieces, in medium bowl; sprinkle with taco seasoning mix. Heat 1 tablespoon olive oil in heavy medium skillet over medium-high heat. Add tuna; sauté to desired doneness, about 3 minutes for medium. Reduce heat to medium-low. Stir in sour cream mixture. Cook just until heated through, stirring frequently, about 2 minutes (do not boil).
Heat flour tortillas in microwave wrapped in a damp paper towel

Black Beans
1 can Goya Black Bean Soup. Heat in a medium sauce pan. Drain. Add 1 tablespoon chopped cilantro. Mix. Serve.

Thursday
Sweet Potato Bisque
In large saucepan combine 1 3/4 lb sweet potatoes, peeled and cubed, 1 onion cut in wedges, and 14oz vegetable broth. Bring to boiling; reduce heat and cook, covered, 10-12 minutes or until tender. Puree half at a time in blender or food processor taking care not to splash hot liquid. Return to saucepan.
Stir in 1 cup apple juice, 1/2 teaspoon thyme, and 1/4 teaspoon ground pepper. Season with salt to taste. Heat through. Stir in 1/4 cup soy milk before serving.

Friday
Zesty Tofu with Kale and Sweet Potato
Cut 1 14oz package firm tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes.
Heat 2 tablespoons olive oil in large nonstick skillet over medium-high heat. Add 1/2 medium sliced onion and 3 tablespoons minced, peeled fresh ginger; sauté 1 minute. Add 1 bunch kale, stem cut from each leaf, leaves thinly sliced crosswise, 1 small red skinned sweet potato, peeled, halved lengthwise, thingly sliced crosswise, and 2 tablespoons lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.
Meanwhile, mix 3 tablespoons sugar, 3 tablespoons tamari, 1 3/4 tablespoons lime juice, 1/2 zest of lime, 1/2 teaspoon red chili flakes, and 1/4 teaspoon salt in a small bowl. Heat remaining 2 tablespoons olive oil in another large nonstick skillet over medium heat. Add tofu; spread glaze liberally on each side of tofu and cook about 2 minutes per side.
Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.

Saturday
Scallop Tea Rice
Rinse 1 1/2 cups wild rice in strainer under cold running water until water runs clear; drain well. Transfer rice to heavy medium saucepan. Add 2 cups low sodium vegetable broth, 1 tablespoon tamari, 1 tablespoon sake, 2 teaspoons minced, peeled, fresh ginger, 1 teaspoon sugar, and 1/2 teaspoon salt; bring to boil. Reduce heat to medium-low, cover, and simmer 10 minutes. Remove from heat; let stand, covered, until all liquid is absorbed and rice is tender, about 10 minutes.
Place 2 tablespoons loose green tea leaves in medium teapot. Pour 2 cups boiling water over; cover and let steep while preparing scallops.
Bring 1/2 cup low sodium vegetable broth, 2 tablespoons tamari, and 2 tablespoons sake to boil in small skillet. Add 12 sea scallops; cover and reduce heat to medium-low. Cook 30 seconds. Turn scallops over; cover and cook 30 seconds. Using slotted spoon, transfer scallops to plate; reserve cooking liquid in skillet. Divide rice among 4 shallow soup bowls. Spoon reserved scallop cooking liquid around rice. Arrange scallops, cut side up, atop rice. Sprinkle 2 teaspoons toasted sesame seeds and 1 thinly sliced green onion over. Strain hot tea over scallops. Serve, passing wasabi paste on side.

Bonus Sweet Treat!
Banana/Oatmeal/Dark Chocolate Cookies
Preheat oven to 375 degrees.
In a large bowl mash 3 bananas, add 1/3 cup vegetable oil, 2 cups quick cook oatmeal, 2 cups chopped dark chocolate, 1 teaspoon vanilla, 3/4 teaspoon salt. Mix. Drop by rounded tablespoons on ungreased cookie sheet. Bake for 20-25 minutes or until done. Makes 30.