Week 31 Good to the Bones Good Hair
FRESH FRUIT
6 medium lemons
4 medium apples
4 medium limes
1 blood orange
1 pint blueberries
1 pint raspberries
1 large peach
1 large mango
1 large pineapple
1 pint raspberries (You may substitute with 2 cups frozen berries without syrup)
1 large cantaloupe (enough for 2 cups)
6 large bananas
5 medium oranges
FRESH VEGGIES
2 large green bell peppers
1 large shallot
1 pound broccoli rabe
2 large white onions
4 large zucchini
4 large red onions
2 pounds Swiss chard (enough for 10 cups)
1 medium jalapeno pepper (enough for 2 tablespoons)
4 ounces baby Portobello mushrooms (enough for 1 cup)
1 large carrot
2 medium celery ribs
15 large plum tomatoes
4 large yellow squash
4 ounces arugula leaves (enough for 4 cups)
1 1/2 pounds spinach leaves (enough for about 14 cups)
6 ounces mesclun lettuce mix (about 6 cups)
1 bunch (about 4 ounces) watercress (enough for 4 cups)
4 yellow onions (you’ll need 2 small, 1 medium and 1 large sized)
3 large red bell peppers
2 bunches (12 to 16) green onions
4 large Portobello mushrooms
2 large Spanish onions
1 pound thin asparagus spears (enough for 2 cups, trimmed and sliced)
2 ounces mesclun lettuce (enough for 2 cups)
FROZEN
1 (10-ounce) package frozen sweet peas
1 (10-ounce) package frozen baby peas
FRESH HERBS
Rosemary
Cilantro
Dill
Parsley
Tarragon
Fresh rosemary sprigs
3 whole heads garlic (enough for 18 medium sized cloves)
Basil leaves
Chives
Mint
1 (1/2-inch piece) ginger (enough for 2 teaspoons, grated)
DAIRY, CHEESE & EGGS
3 dozen large eggs
1 pound, plus 1 stick butter
1 pound unsalted butter
1 half gallon reduced fat milk (enough for 2 1/2 cups)
1 tablespoon grated Pecorino Romano cheese
2 ounces Asiago cheese, grated (enough for ½ cup)
1 small container reduced fat sour cream (enough for 2 ½ cups)
4 ounces goat cheese, crumbled (enough for 1 cup)
Finely grated Parmesan cheese (enough for 2 cups)
1 stick vegetable shortening
2 (15-ounce) containers reduced fat ricotta cheese
32 ounces reduced-fat vanilla flavored yogurt
Reduced-fat mayonnaise (enough for 1 ½ cups)
2 ounces mascarpone cheese (enough for ½ cup)
1 small container whipping cream (enough for 1 tablespoon)
1 small container half and half (enough for ½ cup)
CHECK YOUR CUPBOARD
Salt & Pepper
Dried lentils (enough for 1 cup)
Maple Syrup
Cornstarch
Ground cinnamon
Ground cumin
Ground cloves
Baking powder
Baking soda
Red Pepper Flakes
Pure Vanilla Extract
Dried oregano leaves
Dried basil leaves
Bay Leaves
Saffron threads
Steak seasoning
Cayenne pepper
CONDIMENTS
Dijon Mustard (enough for 1 1/3 cups)
Hot pepper sauce (enough for 6 to 8 drops)
Shredded coconut (enough for ½ cup)
Worcestershire sauce (enough for 2 tablespoons)
Chili Sauce (enough for 1 tablespoon)
Dried cranberries (enough for ½ cup)
FLOUR & SUGAR
Whole wheat flour (enough for 1 cup)
Brown sugar (enough for 2 ½ cups)
All natural sugar (enough for 2 3/4 cups)
Unbleached all-purpose flour (enough for 4 1/2 cups)
Honey (enough for 2/3 cup)
OILS & VINEGARS
Tarragon vinegar (enough for ½ cup)
White wine vinegar (enough for 1/4 cup)
Red wine vinegar (enough for 2 tablespoons)
Raspberry vinegar (enough for 3 tablespoons)
Canola oil (enough for 1 1/4 cups)
Olive oil (enough for 2 cups)
Balsamic vinegar (enough for 2 tablespoons)
GRAINS
1 pound whole wheat spaghetti
Polenta (enough for 1 cup)
Wild rice (enough for 1 cup)
Old-fashioned rolled oats (enough for 2 cups)
Couscous (enough for 2 cups)
Yellow rice (enough for 2 cups)
PANTRY BREADS
2 whole grain English muffins
4 whole wheat pita pockets
Whole grain bread (enough for 2 slices)
1 ciabatta loaf
NUTS
Walnuts (enough for 1 ¼ cups)
Macadamia nuts (enough for 1 cup)
Honey roasted almonds (enough for 1 cup)
Pecans (enough for 1/3 cup)
Smoked almonds (enough for 1/3 cup)
CANS & JARS
Apple juice (enough for 1 ½ cups)
1 small jar roasted red peppers (enough for 3 whole peppers)
1 (14-ounce) can artichoke hearts
1 (2-ounce) tin anchovies, packed in oil
1 (15-ounce) can sweet peas
Homemade chicken stock or low sodium chicken broth (enough for 2 quarts)
1 (16-ounce) can red beans
2 (16-ounce) cans diced tomatoes
1 (15-ounce) can white navy beans
White grape juice (enough for 2 cups)
1 small can tomato paste
1 small jar roasted red peppers (enough for 1 pepper)
FRESH SEAFOOD
2 pounds lobster meat
1 pound small clams
1 pound large fresh shrimp (about 20)
MEAT & POULTRY
1 (4 ½ - 5 pound) chicken
1 ½ pounds turkey cutlets
4 ounces pancetta
1 pound ground turkey sausage
4 medium (6 to 8-ounce) skinless, boneless chicken breast halves
1 pound skirt steak
2 (12 to 14-ounce) pork tenderloins
4 chorizo sausage links (about 12 ounces)
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: 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: 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: ROASTED PORK TENDERLOIN With Swiss Chard, REMEMBER TO: Clean the chard by removing the stems. Wash and dry leaves, wrap in paper towels and place into a plastic bag. Use a fork to pierce holes in the bag for circulation. Store in the refrigerator for up to 5 days.
FOR: SAUTEED BANANAS With Sweet Mascarpone and Walnut Crunch, REMEMBER TO: Prepare the walnut crunch, cool, and store in an airtight container.