One of the biggest challenges new cooks in the kitchen encounter is knowing which fresh ingredients to incorporate into their menu in order to ensure the most delicious flavor. Okay, maybe just new cooks in the kitchen named Shannon found this difficult, ? but I have a feeling I am not alone. Admittedly, it has taken me time to become acquainted with the freshest seasonal ingredients, and I continue to learn and better understand which vegetables and fruit are at their peak in which seasons, as well as learn what to do with them. But the journey has been quite enjoyable, as well as increasingly delicious and satiating (and my budget is appreciative as well as often fresh, local food is less expensive, or at least less is needed as it will be sure to satiate your hunger).

Last summer I revealed TSLL Capsule Menu approach to eating well (delicious and healthy, but observing moderation with our favorite foods), and since that time the fall capsule menu was also released (a sample capsule menu for all-seasons is available here – scroll to the bottom of the post), and now the Spring Capsule Menu is available.

With inspiration from a variety of new cookbooks, I have taken each recipe and tweaked it just so to find the perfect simply luxurious balance, keeping the flavor while making it approachable and simple to make. Most importantly, these recipes are delicious and incorporate the many spring vegetables and fruits full of exceptional flavor this time of year.

In the spring 2018 I had the opportunity to share on Portland’s AM Northwest this very Spring Capsule Menu. I went shopping as I would for myself (in fact, these were my groceries for the week after the segment taped), and shared with host Helen Raptis how I pulled it all together. Click on the image to be redirected to the full segment and more information on my visit to the show.

As a free printable PDF file, you can print it out, post it in your kitchen, and organize your weekly grocery shopping around the recipes shared to maximize your ingredients and stay within your budget as the ingredients can mix and match in other recipes throughout the week. Click here for the PDF file (the full image is at the bottom of the post).

Don’t forget to take a look at TSLL Capsule Planner (PDF or Notepad versions available) to aid you in organizing your week of meals as well as your grocery list. Also, you can brush up on your French as both French and English versions are available.

Below are the recipes you can find here on the blog; eight of which have been newly posted in the past two weeks. Simply click on the link to be taken to the desired recipe.

Recipes:

~Buttery Steel Cut Oats
~Soft Boiled Eggs & Broiche Soldiers
~Spring Quiche with Mushrooms & Asparagus
~Dark Chocolate Truffles
~Pea & Prosciutto Salad
~Morel & Parmesan Clafoutis
~Panko Encrusted Salmon with French Lentils
~Pasta Primavera with Peas & Asparagus
~Rhubarb & Blueberry Crostata
~Pasta Aglio e Olio
~Sautéed Salmon with Chive Butter Sauce

Below is the weekly shopping list for the menu. Remember, the below items do not include the items you have stocked in your épicerie (view that list here).

• 2-3 versatile proteins
  • 3 salmon fillets, per person (wild caught):
  • mushrooms, Morels preferred
  • eggs (for breakfast – see below)
  • prosciutto
• vegetables (2/3 – low starch and 1/3 high starch)
  • asparagus
  • spinach (tossed with a simple vinaigrette recipe – see mine here)
  • carrots (for snacking and dinner in the lentils paired with salmon recipe)
  • English peas
  • arugula
  • spring onion
  • sugar snap peas
  • radishes
• whole grains
  • French lentils
  • spaghetti
• snacks (that combine fiber and protein)
  • almonds (mixed with raisins for snacking in the afternoon)
  • raisins
  • grapes
  • cheese (afternoon snack paired with slices of apple and almonds, add a cup of tea)
  • strawberries
• 1-2 breakfast options
  • eggs (farm fresh)
  • steel oats (no need to purchase every week) see my recipe here
  • lemon water (always have lemons on hand as a staple)
  • granola
  • brioche
  • milk/cream (whole/heavy)
• ingredients for 1 dessert
  • blueberries
  • rhubarb
  • bittersweet chocolate
  • unsweetened cocoa powder
• miscellaneous
  • Parmigiano Reggiano
  • créme frâiche
  • baguette
  • flat leaf parsley
  • panko
  • lemons

~Click here for your free PDF download of TSLL Spring Weekly Capsule Menu.

~Seasonal weekly menus will be released in coming months (see below). All will be shared directly with newsletter subscribers and be added to this post. 

• Fall Capsule Menu
• Spring Capsule Menu
• Winter Capsule Menu

~A Capsule Menu: What Is It and How to Create Your Own

~Fall Capsule Menu

~Why Not . . . Feed Your Body Well?

All images, illustrations, templates and organizers created by TSLL, all rights reserved.