Week 28 Smile Pretty. Good to the Bones
FRESH FRUIT
4 large bananas
2 large peaches
Golden raisins (enough for 1 cup)
3 pints blueberries
8 medium lemons
2 pints raspberries
3 medium oranges
1 pint strawberries
4 medium limes
2 medium papayas
1 large red grapefruit
6 large mangos
2 large pineapples
2 medium apples
FRESH VEGGIES
6 medium plum tomatoes
2 medium jalapeno peppers
1 bunch (6 to 8) green onions
3 large red onions
2 large cucumbers
2 ounces Frisee leaves (enough for 1 cup)
4 ounces Mesclun lettuce mix (enough for 4 cups)
1 pound Spinach leaves (enough for 10 cups)
2 medium sweet potatoes
1 medium yellow onion
3 large green bell peppers
2 large tomatoes
1 pound broccoli rabe
1 large white onion
2 large zucchini
2 large red onions
1 ½ pounds Swiss chard (enough for 8 cups)
1 large carrot
2 medium celery ribs
FROZEN
1 whole pie crust, graham cracker crumb
1 (14-ounce) tube refrigerated Pizza dough
1 (10-ounce) package frozen sweet peas
FRESH HERBS
3 whole heads garlic (or 20 medium garlic cloves)
Dill
Mint
Parsley
Cilantro
Tarragon
Fresh rosemary sprigs
Thyme
1 (1-inch piece) ginger
Basil leaves
DAIRY, CHEESE & EGGS
2 large container reduced-fat vanilla flavored yogurt (enough for 7 cups)
26 large eggs
Buttermilk (enough for 1 cup)
1 pint half and half
4 ounces shredded fresh Mozzarella cheese (enough for 1 cup)
4 ounces Fontina cheese, shredded (enough for 1 cup)
8 ounces smoked gouda cheese (enough for 2 cups)
1 pound unsalted butter
2 ounces finely grated Parmesan cheese (enough for ½ cup)
1 small container reduced fat sour cream (enough for 1 cup)
1 pound, plus 2 sticks butter
1 half gallon reduced fat milk (enough for 2 1/2 cups)
2 ounces reduced fat grated Monterey Jack cheese (enough for ½ cup)
2 (15-ounce) containers reduced fat ricotta cheese
CHECK YOUR CUPBOARD
Salt & Pepper
Cornstarch
Ground ginger
Ground cloves
Baking powder
Baking soda
Red Pepper Flakes
Pure vanilla extract
Ground cinnamon
CONDIMENTS
Worcestershire sauce (enough for 1 teaspoon)
Dijon Mustard (enough for 1/3 cup)
Hot Pepper sauce (enough for 6 to 8 drops)
Shredded coconut (enough for 3 tablespoons)
FLOUR & SUGAR
Unbleached all purpose flour (enough for 4 cups)
All natural sugar (enough for 3 cups)
Whole wheat flour (enough for 1 ½ cups)
Brown sugar (enough for 2 cups, plus 2 tablespoons)
Cornflake crumbs (enough for 2 cups)
Honey (enough for 2/3 cup)
OILS & VINEGARS
Olive oil (enough for 1 cup)
Canola oil (enough for 1/3 cup, plus 2 teaspoons)
Rice wine vinegar (enough for 3 tablespoons)
Champagne vinegar (enough for 3 tablespoons)
Balsamic vinegar (enough for 2 tablespoons)
GRAINS
Old-fashioned rolled oats (enough for 3 cups)
Oat Bran (enough for ½ cup)
Ground flaxseed (enough for 1/3 cup)
1 pound whole wheat spaghetti
PANTRY BREADS
Thick crusty whole grain bread (enough for 8 slices)
2 whole grain English muffins
1 loaf crusty whole grain bread
NUTS
Sliced almonds (enough for 1/3 cup)
Pecans (enough for 1/3 cup)
Walnuts (enough for 1 ½ cups)
Cashews (enough for 1 cup)
Honey roasted almonds (enough for 1 cup)
CANS & JARS
Grapefruit juice (enough for 1 cup)
Lime juice (enough for 1 cup)
Apple juice (enough for 1 cup)
White grape juice (enough for 1 cup)
1 small jar prepared Marinara sauce (enough for 1 cup)
1 (14 ounce) can sweetened condensed milk
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
Homemade chicken stock or low sodium chicken broth (enough for 3 cups)
1 (16-ounce) can diced tomatoes
1 (15-ounce) can white navy beans
1 small jar minced oil-packed sun-dried tomatoes (enough for 1 cup)
White grape juice (enough for 1 cup)
FRESH SEAFOOD
4 (6-ounce) swordfish steaks, about 1 ½-inch thick
1 pound medium shrimp
MEAT & POULTRY
3/4 pound roasted turkey
8 ounces mild Italian sausage
¼ pound country baked ham
2 chicken and herb lean sausage links (about 6 to 8 ounces)
1 ½ pounds turkey cutlets
4 (5 to 6-ounce) loin lamb chops
2 (12 to 14-ounce) pork tenderloins
SHOPPING DAY TIPS:
FOR: COCONUT TROPICAL SMOOTHIES, REMEMBER TO: Prepare the fruit. Store in an airtight container for up to 4 days
FOR: TURKEY WITH CARAMELIZED ONION AND SMOKED GOUDA PANINI, REMEMBER TO: Prepare the onions, cool to room temperature, and store in an air tight container (in the refrigerator) for up to 4 days.
FOR: DOUBLE CHEESE AND SAUSAGE CALZONE With Marinara Dipping Sauce, REMEMBER TO: Prepare homemade marinara sauce, store in an airtight container in the refrigerator for up to 1 week, and in the freezer for up to 1 month.
FOR: GRILLED SWORDFISH STEAKS With Hot Papaya Relish and Herbed Compound Butter, REMEMBER TO: Prepare the relish and herbed butter. Store separately in airtight container for up to 4 days. You may freeze extra butter for up to 1 month. Thaw in the refrigerator before slicing.
FOR: SHRIMP SALAD With Mango and Cucumber, REMEMBER TO: Make the salad dressing and store in an airtight container in the refrigerator for up to 4 days.
FOR: SWEET POTATO AND COUNTRY HAM FRITTATA, REMEMBER TO: Prepare the sweet potato, cool to room temperature, and store in an airtight container in the refrigerator for up to 3 days.
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: GREEN GAZPACHO SOUP With Navy Bean Garnish, REMEMBER TO: Prepare the soup and store in an airtight container for up to 4 days.
FOR: PEPPERED PORK PINWHEELS Stuffed with Swiss Chard, Sun-Dried Tomatoes and Mozzarella, REMEMBER TO: Prepare the Swiss chard filling, cool to room temperature, place into an air-tight container and store in the refrigerator for up to 3 days.