Week 41 Hands On Stress Free
FRESH FRUIT
1 pint blueberries
5 large bananas
Raisins (enough for ½ cup).Red seedless grapes (enough for 3 cups)
5 medium lemons
2 medium oranges
2 medium apples
3 medium limes
Mixed fresh berries – (you can try 1 pint blueberries
& 1 pint raspberries or pints of cranberries and cherries)
1 large cantaloupe
FROZEN
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH VEGGIES
2 large sweet potatoes
12 to 16 green onions (enough for 2 cups)
2 large white onions
1 large green bell pepper
4 large shallots
1 (1 ½-pound) head red cabbage (enough for 5 to 6 cups)
1 large zucchini
4 ounces arugula leaves (enough for 4 cups)
8 ounces thin asparagus spears (enough for 1 cup)
20 ounces button mushrooms (enough for 5 cups)
4 medium Yukon gold potatoes
6 large carrots
3 large yellow onions
8 large plum tomatoes
1 large red onion
2 large red bell peppers
1 large yellow bell pepper
2 large beefsteak tomatoes
8 ounces Baby portobello mushrooms
4 ounces shitake mushrooms (enough for 1 cup)
4 ounces oyster mushrooms (enough for 1 cup)
2 large russet potatoes
1 small head romaine lettuce
FRESH HERBS
Rosemary
Cilantro
Chives
Parsley
Thyme
Basil leaves
Mint
Bay Leaves
Dill
Tarragon
5 whole heads garlic (or 30 medium sized cloves)
DAIRY, CHEESE & EGGS
1 pint buttermilk
2 dozen large eggs
Reduced fat mayonnaise (enough for 4 tablespoons)
Reduced fat sour cream (enough for 2 tablespoons)
Finely grated Parmesan cheese (enough for ¼ cup)
2 ounces grated white American cheese (enough for ½ cup)
2 pints reduced fat half and half
4 ounces Gruyere cheese (enough for 1 cup)
1 (16-ounce) container reduced fat ricotta cheese
2 (1-ounce) slices reduced-fat white cheddar cheese
1 pound butter
3 sticks unsalted butter
1 ounce blue cheese (enough for ¼ cup)
Reduced fat mayonnaise (enough for 1 cup)
2 ounces grated cheddar cheese (enough for ½ cup)
4 ounces reduced fat cream cheese (enough for 1 cup)
1 large container reduced-fat vanilla yogurt (enough for 2 ½ cups)
CHECK YOUR CUPBOARD
Salt & Pepper
Ground cinnamon
Maple Syrup
Maple Extract
Ground nutmeg
Ground cloves
Red pepper flakes
Baking powder
Baking soda
Pure vanilla extract
Chinese 5 Spice
Ground Allspice
Ground Mace
Paprika
Dried oregano leaves
Dried basil leaves
Dried Rosemary
CONDIMENTS
Dijon mustard (enough for 1 tablespoon)
Chili sauce (enough for 2 tablespoons)
Worcestershire sauce (enough for 1 tablespoon)
Marinara sauce (enough for 1 cup)
Prepared horseradish (enough for 2 tablespoons)
Dry mustard (enough for 1 teaspoon)
FLOUR & SUGAR
Brown sugar (enough for 2 cups)
Whole-wheat flour (enough for 2 ½ cups)
All natural sugar (enough for 1 2/3 cups)
Unbleached all purpose flour (enough for 3 cups)
Confectioners’ sugar (enough for 1 cup)
Cake flour (enough for 1 ½ cups)
Honey (enough for 3 to 5 tablespoons)
Ginger snaps (you’ll need 6 cookies)
Chocolate shavings (enough for garnish)
OILS & VINEGARS
Vegetable oil (enough for ¼ cup)
Olive oil (enough for 3 1/2 cups)
Balsamic vinegar (1 tablespoon)
Canola oil (enough for 1 quart)
Red wine vinegar (enough for ¼ cup)
GRAINS
Prepared granola (enough for ½ cup)
Old-fashioned rolled oats (enough for 2 ¾ cups)
6 ounces whole wheat angel hair pasta
Yellow rice (enough for 3 cups)
WINE & SPIRITS
White wine (enough for ½ cup)
Red wine (enough for 3 ½ cup)
Dry sherry (enough for ¼ cup)
PANTRY BREADS
4 (10-inch) whole grain tortillas
1 (16-ounce) whole grain (French bread style) loaf
8 (6-inch) whole wheat tortillas
1 whole wheat English muffin
Whole grain bread (you'll need 8 slices)
4 ciabatta rolls
4 whole wheat hamburger buns
NUTS
Hazelnuts (enough for 2 tablespoons)
Sliced almonds (enough for ¾ cup)
Chopped pecans (enough for 1 1/3 cups)
Chopped walnuts (enough for 2 cups)
CANS & JARS
Homemade chicken stock or low sodium chicken broth (enough for 2 quarts)
1 (16-ounce) can tomato sauce
Red grape juice (enough for 2 cups)
Orange juice (enough for ¼ cup)
1 (12-ounce) jar roasted red pepper
Peanut butter (enough for 2 tablespoons)
1 (6-ounce) can tomato paste
1 (2-ounce) tin anchovies, packed in oil
Tomato juice (enough for 1 cup)
Jarred roasted red pepper (enough for 1 pepper)
1 canned chipotle pepper in adobo sauce
Homemade beef stock or low sodium chicken broth (enough for 1 quart)
Key lime juice (enough for ¼ cup)
Soymilk (enough for 2 cups)
FRESH SEAFOOD
4 (6-ounce) salmon fillets
1 pound large shrimp, peeled and deveined (about 20)
MEAT & POULTRY
4 large (6 to 8-ounce) skinless, boneless chicken breast halves
Canadian bacon (you'll need two slices)
¼ pound deli baked Tavern ham
¼ pound bacon
4 pounds ground turkey
3 pounds beef chuck roast
1 (4-pound) chicken
1 large (about 1 ½ pound) flank steak
SHOPPING DAY TIPS:
FOR: POACHED SALMON IN INFUSED OLIVE OIL With Horseradish Sauce, REMEMBER TO: Prepare the horseradish sauce and store in an airtight container (in the refrigerator) up to 2 days.
FOR: SWEET POTATO SOUFFLE, REMEMBER TO: Bake the sweet potatoes, store in an airtight container and store in the refrigerator for up to 3 days.
FOR: SIMPLE ZUCCHINI CAKE With Vanilla Glaze, REMEMBER TO: Prepare the cake, cover, and store for easy snacking during the week.
FOR: BACON AND ASPARAGUS QUICHE, REMEMBER TO: Pre-bake the tart shell so that it's ready when you are. Store in plastic wrap in the refrigerator for up to 5 days or in the freezer for up to 1 month.
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: 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: 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.