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Make-Ahead Weekly Menu Shopping List


GG-logo-make-ahead-1.pngConvenience at your fingertips


Save even more time by ordering this entire grocery list online at Grocerygateway.com. You’ll have the freshest ingredients delivered right to your door at a time convenient for you.

 

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Sunday Prep Plan

You’ll be surprised at how doing a little legwork on weekends can give you a leg up on weekdays. Map out your week on Sunday with these 5 easy recipes. To boost your energy, each dish fills Half Your Plate with a healthy serving of veggies.

Bulgur

2 cups sodium-reduced vegetable broth
1 cup Longo’s Bulgur
1 clove garlic, minced
1 tsp Longo’s Fresh Thyme, chopped
BRING broth, bulgur, garlic and thyme to a boil. Reduce heat; cover and simmer gently for 15 minutes or until liquid is absorbed and bulgur is tender. Place in airtight container and refrigerate.

Portobello Mushrooms
4 Longo’s Portobello Mushrooms, stems removed

1 tbsp each Longo’s Extra Virgin Olive Oil and Longo’s Balsamic Vinegar
1/4 tsp fresh ground pepper
SCRAPE gills out of mushrooms with small spoon. Combine oil, vinegar and pepper and toss with mushrooms. Place on parchment-paper-lined baking sheet.
BAKE in preheated 425°F oven for 10 minutes or until golden and juicy. Let cool. Divide into 2 airtight containers. Refrigerate 1 container for Tuesday and freeze the other for Thursday.

Miso Soy Turkey

1 lb ground turkey
2 tbsp fresh cilantro, chopped
1 tbsp each sodium-reduced soy sauce and miso paste
COOK turkey, cilantro, soy and miso in large nonstick skillet over medium-high heat, stirring frequently until no longer pink inside. Let cool; place in airtight container and freeze.

Zucchini Pasta

3 zucchini
USING a mandolin or knife, thinly slice zucchini into long strands similar to pasta. Cover and refrigerate.

Arugula Pesto

1 cup Longo’s Baby Arugula
1/3 cup fresh grated Parmesan cheese
1/4 cup Longo’s Extra Virgin Olive Oil
3 tbsp sodium-reduced vegetable broth
1 clove garlic, minced
PURÉE arugula, Parmesan, oil and broth in food processor until smooth. Stir in garlic. Cover and refrigerate.

Maple Apple Dressing

1 tbsp Longo’s 100% Pure Canola Oil
1 small onion, finely chopped
1 apple, peeled, cored and diced
1 tsp chopped fresh Longo’s Thyme
3 tbsp Longo’s Pure Maple Syrup
2 tbsp Longo’s cider vinegar
2 tsp Longo’s Dijon Mustard
Pinch each salt and pepper
HEAT oil over medium heat in small nonstick skillet. Cook onion, apple and thyme for about 7 minutes or until very soft and starting to become golden. Remove from heat and stir in maple syrup, vinegar, mustard, salt and pepper. Let cool; cover and refrigerate.

Garlic Striploin Steak

1 striploin steak, excess fat trimmed (about 400 g), thinly sliced
2 tsp Longo’s 100% Pure Canola Oil
1 tsp Montreal steak spice, crushed
2 cloves garlic, minced
PLACE sliced steak in resealable bag. Add oil, steak spice and garlic and move them around to coat steak. Seal bag and freeze.

Turkey Meatballs

2 cups small broccoli florets
1 lb ground turkey
1/2 cup Longo’s Seasoned Breadcrumbs
3 cloves garlic, minced
1 egg
STEAM broccoli in microwaveable bowl with 1/4 cup of water, covered, in microwave for about 4 minutes or until soft. Drain and mash; set aside to cool.
COMBINE turkey, breadcrumbs, garlic and egg in large bowl. Stir in broccoli and shape mixture into 1-inch meatballs. Place on parchment-paper-lined baking sheet.
BAKE in preheated 350°F oven for about 15 minutes or until no longer pink inside. Let cool; place in resealable bag or container and freeze.

Pasta

1/2 bag Longo’s Artisan Fusilli Pasta
1 tbsp Longo’s 100% Pure Canola Oil
BOIL pasta in large pot of salted water for about 7 minutes or until tender but firm. Drain well and rinse under cold water. Drain again and toss with oil. Refrigerate
in resealable bag.


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Cost per serving $5.07

    
Tilapia Topped Zucchini Pasta with Arugula Pesto
PREP 5 min COOK 15 min SERVES 4
 

4 tilapia fillets
1 tbsp chopped fresh parsley
2 tsp chopped fresh Longo’s Thyme
1/4 tsp fresh ground pepper
2 tsp Longo’s 100% Pure Canola Oil
1 small onion, thinly sliced
1 red bell pepper, thinly sliced
2 cloves garlic, minced
1 batch arugula pesto (from Sunday prep)
1 batch zucchini pasta (from Sunday prep)
4 lemon wedges

Directions
PLACE fillets on parchment-paper-lined baking sheet and sprinkle with parsley, thyme and pepper. Roast in preheated 400°F oven for 10 minutes or until fish flakes easily.
HEAT oil over medium-high heat in large nonstick skillet. Sauté onion, bell pepper and garlic for 2 minutes. Stir in arugula pesto to heat through; remove from heat. Toss well with zucchini pasta to coat.
DIVIDE zucchini pasta into 4 bowls and top each with tilapia fillet. Serve with lemon wedge to squeeze over top before eating.
Per serving: 344 calories; 27 g protein; 22 g fat; 22 g carbohydrate; 8 g fibre; 6 g sugars; 200 mg sodium.

Very high source of fibre. Excellent source of vitamin C and vitamin B6.


Cost per serving $3.74

Thaw turkey meatballs for Wednesday.

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Lemony Greens and Chickpea Bulgur Bowl
PREP 10 min COOK 5 min SERVES 4
 

1 tub (312 g) Longo’s Organic Powerblend Cooking Greens
1/2 cup sodium-reduced vegetable broth
2 tsp Longo’s Extra Virgin Olive Oil
4 cloves garlic, minced
1 can (540 mL) Longo’s Chickpeas or Lentils, drained and rinsed
1 red bell pepper, chopped
1 tsp finely grated lemon rind
2 tbsp lemon juice
3 tbsp chopped fresh parsley
1 batch cooked bulgur, reheated
(from Sunday prep)
1/2 batch cooked portobello mushrooms, sliced (from Sunday prep)
1 tomato, chopped

Directions
COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic; cook, stirring, for 2 minutes.
STIR in chickpeas, bell pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
DIVIDE bulgur among 4 bowls and top with greens mixture, mushrooms and tomato to serve.
Per serving: 315 calories; 14 g protein; 6 g fat; 56 g carbohydrate; 13 g fibre; 5 g sugars; 262 mg sodium. Vegetarian. Very high source of fibre. Excellent source of iron and zinc.


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Cost per serving $3.28

Thaw striploin steak and portobello mushrooms for Thursday.

    
Fusilli with Avocado and Turkey Meatball Sauce
PREP 10 min COOK 10 min SERVES 4–6
 

1 cup sodium-reduced vegetable broth, divided
1 carrot, sliced
1 red bell pepper, thinly sliced
2 cloves garlic, minced
1 batch thawed turkey meatballs (from Sunday prep)
1 large ripe avocado
1/4 cup chopped fresh parsley
1 tbsp Longo’s Extra Virgin Olive Oil
1 batch cooked pasta (from Sunday prep)

Directions
BRING 1/2 cup of the broth, carrot, bell pepper and garlic to a simmer. Add meatballs; cover and warm through.
PURÉE avocado, remaining broth, parsley
and oil in small food processor until smooth.
ADD pasta and sauce to skillet to warm through until pasta is well-coated.
Per serving (1/4th recipe): 430 calories; 25 g protein; 16 g fat; 48 g carbohydrate; 6 g fibre; 5 g sugars; 317 mg sodium. Very high source of fibre. Good source of riboflavin and magnesium.


Cost per serving $7.54

Thaw miso soy turkey for Friday.

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Kale Salad with Herbed Beef
PREP 5 min COOK 5 min SERVES 4
 

1 cup sodium-reduced vegetable broth, divided
1 carrot, sliced
1 red bell pepper, thinly sliced
2 cloves garlic, minced
1 batch thawed turkey meatballs (from Sunday prep)
1 large ripe avocado
1/4 cup chopped fresh parsley
1 tbsp Longo’s Extra Virgin Olive Oil
1 batch cooked pasta (from Sunday prep)

Directions
COMBINE kale, mushrooms, bell peppers, pumpkin and sunflower seeds in large bowl; set aside.
SAUTÉ steak over medium-high heat in nonstick skillet for about 3 minutes or until hint of pink remains. Add to kale mixture.
RETURN skillet to medium heat and warm dressing through. Pour over kale mixture and toss to coat well.
Per serving: 442 calories; 32 g protein; 23 g fat; 29 g carbohydrate; 5 g fibre; 16 g sugars; 394 mg sodium. High source of fibre. Excellent source of folate and zinc.


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Cost per serving $3.34 

    
Turkey Noodle Bowl 
PREP 10 min COOK 10 min SERVES 4–6
 

227 g rice vermicelli noodles
2 tsp Longo’s 100% Pure Canola Oil
1 bunch green onions, chopped
2 carrots, sliced
3 cloves garlic, minced
1 tbsp ginger, minced
1 batch cooked miso soy turkey (from Sunday prep)
2 cups frozen shelled edamame, thawed
3/4 cup sodium-reduced vegetable broth
3 tbsp sodium-reduced soy sauce
1/2 tsp sriracha sauce or other hot sauce
1/2 cup Longo’s Cashews, coarsely chopped
Fresh cilantro leaves

Directions
SOAK noodles in boiling water in large bowl for 10 minutes.
HEAT oil in large wok or nonstick skillet and sauté onions, carrots, garlic and ginger for 3 minutes.
DRAIN noodles and add to skillet; sauté for 2 minutes. Add cooked turkey, edamame, broth, soy sauce and sriracha. Bring to a simmer to heat through.
DIVIDE among bowls and top with cashews and cilantro to serve.
Per serving (1/4th recipe): 417 calories; 26 g protein; 14 g fat; 44 g carbohydrate; 3 g fibre; 4 g sugars; 684 mg sodium. Source of fibre. Excellent source of vitamin A and vitamin B12. 

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