Week 30 Smile Pretty, Sweet Dreams
FRESH FRUIT
4 large bananas
1 large peach
6 pints blueberries
10 medium lemons
1 pint raspberries
2 medium oranges
1 pint strawberries
3 medium limes
2 large mangos
1 large pineapple
6 medium oranges
FRESH VEGGIES
3 large red onions
1 large shallot
3 large cucumbers
2 ounces Frisee leaves (enough for 1 cup)
4 ounces Mesclun lettuce mix (enough for 4 cups)
8 ounces Spinach leaves (enough for 5 cups)
1 medium sweet potato
2 large beefsteak tomatoes
2 medium yellow onions
8 ounces button mushrooms (enough for 2 cups, sliced)
2 large green bell peppers
2 pints cherry tomatoes
3 large red bell peppers
2 medium celery ribs
2 medium yellow bell peppers
1 small white onion
2 large tomatoes
8 ounces sugar snap peas
1 large Yukon Gold potato .1 bunch broccoli (enough for 2 cups flowerets)
1 large yellow squash
1 large eggplant
1 bunch (6 to 8) green onions
8 large plum tomatoes
3 medium carrots
2 medium zucchini
1 small head iceberg lettuce
8 ounces mixed salad greens (enough for 6 cups of Romaine, red leaf, bibb, green leaf, etc.)
FROZEN
1 whole pie crust, graham cracker crumb
Vanilla flavored reduced fat frozen yogurt
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH HERBS
2 whole heads garlic (or 14 medium garlic cloves)
Dill
Cilantro
Basil
Oregano
Tarragon
Rosemary
Mint
Parsley
Thyme
Sage
DAIRY, CHEESE & EGGS
1 large container reduced-fat vanilla flavored yogurt (enough for 4 cups)
20 large eggs
1 pint half and half
1 small container buttermilk (enough for ¾ cup)
8 ounces smoked gouda cheese (enough for 2 cups)
4 ounces finely grated Parmesan cheese (enough for 1 cup)
1 ounces goat cheese (enough for ¼ cup)
1 pound butter
Ricotta cheese (enough for 1 cup)
1 small container reduced fat sour cream (enough for 1 cup)
Reduced fat milk (enough for 2 cups)
1 pound unsalted butter
6 ounces grated sharp cheddar cheese (enough for 1 ½ cups)
Reduced fat mayonnaise (enough for 2 cups)
2 pints half and half (enough for 1 ¼ cups)
1 small container reduced fat sour cream (enough for 1 cup)
4 ounces reduced fat cream cheese
CHECK YOUR CUPBOARD
Salt & Pepper
Ground cinnamon
Ground ginger
Ground cloves
Paprika
Baking powder
Baking soda
Pure vanilla extract
Almond extract
Dried basil leaves
Ground curry
Ground cumin
Red pepper flakes
Dried poultry seasoning
CONDIMENTS
Hot pepper sauce (enough for 10 drops)
Dijon mustard (enough for 1 ¼ cups)
Shredded fresh coconut (enough for 6 tablespoons)
Worcestershire sauce (enough for 1 teaspoon)
Dried cranberries (enough for 1/2 cup)
Fish sauce (enough for 2 tablespoons)
Old Bay seasoning (enough for 1 1/2 teaspoons)
Hot pepper sauce (enough for 4 to 6 drops) .Apricot preserves (enough for 3 tablespoons)
Corn flake crumbs (enough for ¾ cup)
WINE & SPIRITS
Dry white wine (enough for 1 cup)
Madeira wine (enough for ½ cup)
White wine (enough for ½ cup)
FLOUR & SUGAR
Unbleached all purpose flour (enough for 5 cups)
All natural sugar (enough for 4 cups)
Confectioners’ sugar (enough for 1 cup)
Granulated sugar (enough for 2 tablespoons)
Brown sugar (enough for 3 ½ cups)
Graham crackers (enough for 1 cup crumbs)
Honey (enough for 6 tablespoons)
Butterscotch chips (enough for 1 cup)
2 ounces unsweetened chocolate
OILS & VINEGARS
Olive oil (enough for 3 ½ cups)
Canola oil (enough for 4 tablespoons)
Sherry vinegar (enough for 2 tablespoons)
Champagne vinegar (enough for 3 tablespoons)
Balsamic vinegar (enough for 2 tablespoons)
White wine vinegar (enough for 2 tablespoons)
GRAINS
Old-fashioned rolled oats (enough for 3 cups)
Ground flaxseed (enough for 1/3 cup)
1 pound Penne pasta
Yellow cornmeal (enough for ¼ cup)
Soba noodles (enough for 4 cups)
6 ounces dried whole-wheat linguini
PANTRY BREADS
Thick crusty whole grain bread (enough for 8 slices)
Cornbread (enough for 4 cups of crumbs)
4 ounces whole-grain crusty bread (enough for 2 cups crumbs)
Bread crumbs (enough for 1 ½ cups)
4 whole-grain hoagie buns
NUTS
Sliced almonds (enough for 1 1/3 cup)
Pine nuts (enough for ½ cup)
Walnuts (enough for ½ cup)
Pecans (enough for 1 1/3 cups)
CANS & JARS
Grapefruit juice (enough for 1 cup)
Lime juice (enough for 1 cup)
Apple juice (enough for 1/3 cup)
White grape juice (enough for 1 cup)
1 small can pitted black olives (enough for 1 ½ cups)
1 (14 ounce) can sweetened condensed milk
Soymilk (enough for 2 cups)
Capers (enough for 2 tablespoons)
Homemade chicken stock or low sodium chicken broth (enough for 4 cups)
Light coconut milk (enough for ¼ cup)
Sweet pickle relish (enough for 1 tablespoon)
1 small can tomato paste (enough for 1 tablespoon)
FRESH SEAFOOD
4 (6-ounce) swordfish steaks, about 1 ½-inch thick
2 ½ pounds medium shrimp
4 ounces smoked salmon
1/2 pound lump crabmeat .1 pound mussels
MEAT & POULTRY
8 ounces bacon
3/4 pound roasted turkey
2 (3 ½-pound) chickens
4 (4 to 5-ounce) skinless boneless chicken breast cutlets
4 ounces prosciutto
1 pound veal scaloppini
1 (5-pound) boneless turkey breast
2 (1 ½-pound) racks of lamb, ask the butcher to “french” the bones (which means to trim away the fat)
2 pounds skinless, boneless chicken breast
SHOPPING DAY TIPS:
FOR: SPICY ROASTED VEGGIE AND SHRIMP SALSA With Fried Egg and Warm Cheese Sauce, REMEMBER TO: Roast the veggies, cool to room temperature, and store in an airtight container in the refrigerator for up to 3 days.
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: 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: 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: ORANGE BREAKFAST MUFFINS, REMEMBER TO: Prepare these muffins for an easy breakfast treat during the week. Store in an airtight container for up to 3 days.
FOR: SWEET POTATO PANCAKES With Warm Raspberry Syrup REMEMBER TO: Prepare the syrup, store in an airtight container (in the refrigerator) for up to 1 week. Warm before serving.
FOR: CRAB CAKE PO’ BOYS, REMEMBER TO: Prepare the tartar sauce and store in an air tight container (in the refrigerator) for up to 5 days.
FOR: PECAN CRUSTED CHICKEN FINGERS With Apricot Mustard Dipping Sauce, REMEMBER TO: Prepare the sauce and store in an airtight container (in the refrigerator) for up to 3 days.
FOR: GRILLED RATATOUILLE SALAD With Tomato Basil Vinaigrette, REMEMBER TO: Prepare the vinaigrette. Store in an airtight container in the refrigerator for up to 3 days.
FOR: BUTTERSCOTCH BLONDIES, REMEMBER TO: Prepare this dessert on shopping day for quick treats during the work week. Store in an airtight container for up to 4 days.
FOR: ALMOND COOKIES TWO WAYS, REMEMBER TO: Prepare the cookie dough, store in plastic (in the refrigerator) for up to 1 week, or freeze for up to 1 month