Week 20 Good Hair Stress Free
FRESH FRUIT
2 medium apples
2 large cantaloupes
4 large pears
3 large bananas
3 medium lemons
1 medium orange
4 medium limes
Mixed fresh berries (a pint each of raspberries & blueberries works fine)
6 medium peaches
FRESH VEGGIES
3 medium plum tomatoes
4 large red bell peppers
4 bunches green onions
1 pound Brussels sprouts
3 large red onions
2 medium potatoes
2 medium celery ribs (enough for ½ cup, sliced)
8 ounces thin asparagus spears (enough for 1 cup, sliced)
20 ounces button mushrooms (enough for 5 cups, sliced)
4 medium Yukon gold potatoes
6 large carrots
5 large yellow onions
3 large shallots
1 medium butternut squash
14 large plum tomatoes
10 ounces Swiss chard (enough for 4 cups, torn)
1 large beefsteak tomato
4 medium russet potatoes
2 large zucchini
2 large yellow squash
1 medium head green cabbage
½ pound green beans (enough for 1 cup)
2 ears of corn
8 ounces Baby portobello mushrooms
4 ounces shitake mushrooms (enough for 1 cup)
4 ounces oyster mushrooms (enough for 1 cup)
2 ounces arugula leaves (enough for 2 cups)
FROZEN
Vanilla ice cream
Frozen raspberries (enough for 2 cups)
Frozen mixed berries (enough for 2 cups of strawberries, blueberries or raspberries)
FRESH HERBS
Chives
5 whole heads garlic
Rosemary
Cilantro
Parsley
Dill
Thyme
Sage
Tarragon
Basil leaves
Mint
Bay Leaves
DAIRY, CHEESE & EGGS
8 ounces finely grated Parmesan cheese (enough for 2 cups)
Buttermilk (enough for 1 ½ cups)
1 large container reduced-fat vanilla flavored yogurt (enough for 3 cups)
2 pounds unsalted butter
Light mayonnaise (enough for 2 cups)
1 pound, plus 2 sticks butter
2 dozen large eggs
2 ounces Gruyere cheese, shredded (enough for ½ cup)
Half and half (enough for 3 cups)
1 small container reduced fat ricotta cheese (enough for 1/2 cup)
1 ounce blue cheese (enough for ¼ cup)
2 ounces grated cheddar cheese
1 small package reduced fat cream cheese
1 small container reduced-fat sour cream (enough for 1 cup)
CHECK YOUR CUPBOARD
Salt & Pepper
1 pound red beans
Ground allspice
Ground cinnamon
Ground cloves
Ground ginger
Ground nutmeg
Saffron threads
Baking powder
Baking soda
Pure vanilla extract
Curry powder
Dried thyme
Red pepper flakes
Bay leaves
Maple extract
Ground mace
Paprika
Cornstarch
Dried oregano leaves
Dried basil leaves
Dried rosemary
CONDIMENTS
Chili powder (enough for ½ teaspoon)
Dijon mustard (enough for 3 tablespoons)
Sweetened fresh coconut flakes (enough for garnish)
Worcestershire sauce (enough for 4 tablespoons)
Steak seasoning (enough for 1 tablespoon)
Prepared chili sauce (enough for 2 tablespoons)
Marinara sauce (enough for 1 cup)
Soy sauce (enough for 2 tablespoons)
Tomato paste (enough for 2 tablespoons)
Prepared horseradish (enough for 1 tablespoon)
Dry mustard (enough for ¼ teaspoon)
WINE & SPIRITS
White wine (enough for 1 ½ cups)
Brandy (enough for ½ cup)
Red wine (enough for 2 cups)
FLOUR & SUGAR
Unbleached all-purpose flour (enough for 7 cups)
Whole wheat flour (enough for 1 cup)
Brown sugar (enough for 4 cups)
All natural sugar (enough for 3 cups)
Honey (enough for ¼ cup)
1 small package ginger snaps
OILS & VINEGARS
Canola oil (enough for 1 quart, plus 2 cups)
Olive oil (enough for 3 cups)
Sesame oil (enough for 1 tablespoon)
Balsamic vinegar (enough for 2 tablespoons)
Rice wine vinegar (enough for 1 cup)
GRAINS
Old-fashioned rolled oats (enough for 2 ½ cups)
Brown Rice (enough for 2 cups)
Yellow rice (enough for 2 ½ cups)
Lasagna noodles (you'll need 8 of them)
PANTRY BREADS
Whole grain bread (enough for 10 slices)
4 ciabatta rolls
4 whole wheat hamburger buns
NUTS
Macadamia nuts (enough for 1 cup)
Chopped walnuts (enough for 1 cup)
CANS & JARS
1 (5-ounce can) coconut milk
Apple juice (enough for 1 cup)
Homemade chicken stock or low sodium chicken broth (enough for 5 quarts)
Cranberry juice (enough for 1 ½ cups)
Minced oil-packed sun-dried tomatoes (enough for 1 ¼ cups)
White grape juice (enough for 1 cup)
Peanut butter (enough for 2 tablespoons)
2 (6-ounce) cans tomato paste
1 (28-ounce can) diced tomatoes
Tomato juice (enough for 1 cup)
1 small jar roasted red peppers (enough for 1 whole pepper)
1 small can chipotle peppers in adobo sauce (enough for one whole pepper)
1 (15.5-ounce) can chickpeas
FRESH SEAFOOD
1 pound mussels
4 (6 to 8-ounce) tuna steaks
MEAT & POULTRY
1 pound ground turkey sausage
8 (4 to 5-ounce) loin lamb chops
1 pound smoked sausage
4 pounds ground turkey
6 ounces lean bacon (you’ll need about 4 to 6 strips)
3 pounds beef chuck roast
1 large (about 1 ½ pound) flank steak
SHOPPING DAY TIPS:
FOR: RASPBERRY OATMEAL MUFFINS With Macadamia Nut Butter, REMEMBER TO: Prepare the muffins, cool, and store in an airtight container for up to 5 days. Prepare Macadamia Nut butter and store in an airtight container for up to 5 days.
FOR: LOUISIANA STYLE RED BEANS, REMEMBER TO: Prepare this dish while you are working in the kitchen and it will be ready for you during the week.
FOR: HEARTY BEEF STEW, REMEMBER TO: Prepare the beef by cutting into cubes and storing in an airtight container in the refrigerator for up to 5 days. Prepare the carrots and onions and store in an airtight container for up to 5 days.
FOR: BUTTERNUT SQUASH AND SWISH CHARD ROLL-UPS, REMEMBER TO: Prepare the sauce and filling. Store both, separately, in an airtight container in the refrigerator for up to 4 days.
FOR: GINGER MARINATED TUNA STEAKS, REMEMBER TO: Prepare the butter, store in an airtight container in the refrigerator for up to 5 days.
FOR: SPICY FLANK STEAK SANDWICH With Roasted Pepper Blue Cheese Sauce, REMEMBER TO: Prepare the sauce and store in an airtight container in the refrigerator for up to 3 days.
FOR: REALLY GOOD TURKEY BURGERS With Cheddar Cheese and Horseradish Sauce, REMEMBER TO: Prepare the sauce. Store in an airtight container in the refrigerator for up to 4 days.
FOR: FRESH VEGGIE MINESTRONE SOUP With Chickpeas, REMEMBER TO: Prepare all of the veggies for the soup. Store separately, in airtight containers in the refrigerator for up to 4 days.
FOR: CREAMY WILD MUSHROOM SOUP With Sherry and Fresh Thyme, REMEMBER TO: Prepare this soup so that it’s ready for you during the week. Cool to room temperature. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 1 month.
FOR: THE REAL DEAL FRIES With Ketchup of Course! REMEMBER TO: Prepare the ketchup. Store in an airtight container in the refrigerator for up to 5 days.
FOR: PRETTY IN PEACH, REMEMBER TO: Slice the peaches and store in an airtight container for up to 3 days.