Week 13 Skin Savvy, Good to the Bone
FRESH FRUIT
4 medium apples
2 large cantaloupes
4 pints blueberries
11 medium lemons
5 medium oranges
1 large honey dew melon
1 large watermelon
3 large mangos
2 pints raspberries
4 large bananas
4 medium limes
1 large blood orange
FRESH VEGGIES
2 large white onions
1 large red bell pepper
25 medium plum tomatoes
1 1/2 lbs. spinach leaves (enough for 16 cups)
3 bunches (18 to 20) green onions
1 medium jalapeno pepper
2 large green bell peppers
½ pound Swiss chard (enough for 4 cups)
1 large shallot
1 pound broccoli rabe
4 large zucchini
3 large red onions
4 ounces baby Portobello mushrooms (enough for 1 cup)
2 medium celery ribs
4 large yellow squash
24 ounces arugula leaves (enough for 12 cups)
2 ounces mesclun lettuce mix (enough for 2 cups)
1 bunch watercress (enough for 4 cups)
1 pound fresh baby spinach leaves (enough for 8 cups)
FROZEN
1 (10-ounce) package frozen sweet peas
FRESH HERBS
Mint
Basil
Cilantro (enough for ¼ cup)
Parsley (enough for 1 full cup)
Rosemary
Dill
2 whole heads garlic (or 14 medium sized cloves)
Thyme
Flat leaf Italian parsley leaves (enough for 1 cup)
DAIRY, CHEESE & EGGS
2 large containers reduced fat vanilla flavored yogurt (enough for 7 cups)
1 large container plain reduced-fat yogurt (enough for 2 cups)
2 dozen large eggs
2 ounces reduced fat, grated Monterey Jack cheese (enough for 1/2 cup)
1 small container reduced fat sour cream (enough for 1/3 cup)
1 pound butter
1 half gallon reduced fat milk (enough for 2 ½ cups)
Grated Pecorino Romano cheese (enough for 1 tablespoon)
2 ounces Asiago cheese, grated (enough for ½ cup)
4 ounces goat cheese, crumbled (enough for 1 cup)
Reduced fat mayonnaise (enough for 3 tablespoons)
Finely grated Parmesan cheese (enough for 1 cup)
1 stick flavored vegetable shortening
2 (15-ounce) containers reduced fat ricotta cheese
2 sticks unsalted butter
Half and half (enough for 2 tablespoons)
CHECK YOUR CUPBOARD
Salt & Pepper
Dried lentils (enough for 1 cup)
Ground cinnamon
Ground nutmeg
Ground oregano
Cornstarch
Pure vanilla extract
Chili powder
Ground cumin
Baking Powder
Baking Soda
Dried oregano leaves
Ground cloves
Paprika
Red Pepper Flakes
Dried basil leaves
Bay Leaves
Corn syrup (enough for ¾ cup)
CONDIMENTS
Light soy sauce (enough for 1 tablespoon)
Worcestershire sauce (enough for 1 tablespoon)
Cayenne pepper (enough for 1/8 teaspoon)
Dijon Mustard (enough for 1/3 cup)
Cornflake crumbs (enough for 2 cups)
Hot pepper sauce (enough for 6 to 8 drops)
Shredded coconut (enough for 3 tablespoons)
FLOUR & SUGAR
Whole wheat flour (enough for 1 1/3 cups)
All natural sugar (enough for 1 cup)
Unbleached all-purpose flour (enough for 4 cups)
Brown sugar (enough for 3 cups)
Granulated sugar (enough for ¾ cup)
Confectioners' sugar (enough for 1 cup)
Honey (enough for 1 ¼ cups)
1 (10-ounce) package semi sweet chocolate chips
1 (11.5-ounce) package dark chocolate chunk pieces
OILS & VINEGARS
Canola oil (enough for 1 cup)
Olive oil (enough for 1 ¼ cups)
Sesame oil (enough for 1 tablespoon)
Balsamic vinegar (enough for 2/3 cup)
Red wine vinegar (enough for 2 tablespoons)
Raspberry vinegar (enough for 3 tablespoons)
Tarragon vinegar (enough for ¼ cup)
White wine vinegar (enough for 1/3 cup)
GRAINS
Old-fashioned rolled oats (enough for 4 cups)
Brown rice (enough for 2 cups)
Sesame seeds (enough for 2 tablespoons)
1 pound whole wheat spaghetti
Polenta (enough for 1 cup)
Wild rice (enough for 1 cup)
PANTRY BREADS
4 (10-inch) whole grain tortillas
1 (16-ounce) whole grain (French bread style) loaf
2 whole grain English muffins
1 loaf crusty whole grain bread
4 whole wheat pita pockets
NUTS
Sliced almonds (enough for 2/3 cup)
Chopped pecans (enough for 1/3 cup)
Toasted pecans (enough for 1/3 cup)
Chopped walnuts (enough for 1/3 cup)
Cashews (enough for 1 cup)
Macadamia nuts (enough for 1 cup)
Honey roasted almonds (enough for 1 cup)
Mixed nuts (enough for 2 cups, chopped)
JARS & CANS
Apple juice (enough for 1 ½ cups)
White grape juice (enough for 1 cup)
Grapefruit juice (enough for 2 cups)
2 (7-ounce) packages skinless, boneless pink salmon
1 (12-ounce) can tuna, packed in oil
1 (8-ounce) can sliced water chestnuts
2 (14-ounce) cans artichoke hearts
3 (16-ounce) can cannellini beans
Homemade chicken stock or low sodium chicken broth (enough for 2 quarts)
10 to 12 large Nicoise or other good quality olives, (enough to equal 1 cup, chopped)
1 small jar roasted red peppers (enough for 3 whole peppers)
1 (2-ounce) tin anchovies, packed in oil
1 (15-ounce) can sweet peas
1 (16-ounce) can red beans
2 (16-ounce) cans diced tomatoes
1 (15-ounce) can white navy beans
1 (13-ounce jar) hazelnut/cocoa spread
Peanut butter (enough for 1 cup)
FRESH SEAFOOD
1 (12 to 16–ounce) sea bass filet
1 ½ pounds skinless tilapia fillets
MEAT & POULTRY
2 chicken and herb lean sausage links (about 6 to 8 ounces)
2 large (6 to 8-ounce) skinless, boneless chicken breast halves
1 (4 ½ - 5 pound) chicken
1 ½ pounds turkey cutlets
4 (5 to 6-ounce) loin lamb chops
4 ounces pancetta
SHOPPING DAY TIPS:
FOR: WHOLE GRAIN APPLE MUFFINS With Walnut Streusel, REMEMBER TO: Prepare these muffins, store in an airtight container for up to 4 days.
FOR: PARMESAN CHICKEN FINGERS With Green Cashew and Curry Dipping Sauce, REMEMBER TO: Prepare the sauce and store in an air tight container (in the refrigerator) for up to 4 days.
FOR: ROSEMARY POLENTA With Spinach, Red Beans and Goat Cheese, REMEMBER TO: Prepare the polenta, cover, and chill for up to 4 days.
FOR: GREEN GAZPACHO SOUP With Navy Bean Garnish, REMEMBER TO: Prepare the soup and store in an airtight container for up to 4 days.
FOR: PEPPERY WHITE BEAN SALSA With Whole Wheat Pita Chips, REMEMBER TO: Prepare the salsa and store in an airtight container for up to 4 days.
FOR: LENTILS With Wild Rice and Mushrooms, REMEMBER TO: Prepare the veggies, store in an airtight container in the refrigerator for up to 4 days.
FOR: WATER CRESS SALAD With Raspberry Vinaigrette and Blood Orange, REMEMBER TO: Prepare the vinaigrette, store in an air tight container (in the refrigerator) for up to 3 days.
FOR: SUMMER SQUASH SALAD With Baby Spinach, Roasted Tomatoes and Parmesan Cheese, REMEMBER TO: Roast the tomatoes, store in an airtight container (in the refrigerator) for up to 3 days.
FOR: MACADAMIA NUT BISCOTTI Dipped in Chocolate and Coconut, REMEMBER TO: On Shopping Day you can prepare the cookies. Store in an airtight container for several days, in the fridge for several weeks, and in the freezer for several months!
FOR: PEANUT BUTTER SANDWICH COOKIES, REMEMBER TO: Prepare these cookies for weekday treats. Store in an airtight container for up to 1 week.
FOR: COCKTAIL NUT COOKIE BARS, REMEMBER TO: Make the bars and store in an air tight container for up to 1 week.
FOR: FRUIT AND YOGURT BREAKFAST PARFAITS With Granola Crunch, REMEMBER TO: Prepare granola and store in an air-tight container at room temperature for up to two weeks.
FOR: ROASTED TOMATO BASIL SOUP With Sea Bass Center, REMEMBER TO: Prepare the roasted tomatoes and store in an air tight container in the refrigerator for up to 5 days.