Week 44 Sweet Dreams Good Hair
FRESH FRUIT
4 medium oranges
3 pints raspberries
5 medium lemons
1 medium lime
4 pints blueberries
1 pint raspberries (You may substitute with 2 cups frozen berries without syrup)
2 medium apples
1 large cantaloupe (enough for 2 cups)
4 large bananas
4 large pears
FROZEN
Vanilla flavored reduced fat frozen yogurt
2 cups frozen berries (strawberries, blueberries or raspberries)
1 (10-ounce) package frozen baby peas
FRESH VEGGIES
2 large beefsteak tomatoes
1 small cucumber
3 large red onions
3 large heirloom tomatoes
2 large green bell peppers
1 medium yellow bell pepper
1 small white onion
1 large shallot
8 ounces sugar snap peas
1 small head cauliflower
1 large Yukon Gold potato .1 bunch broccoli (enough for 2 cups)
3 yellow squash
2 medium eggplants
3 medium carrots
3 medium zucchini
5 ounces arugula leaves (enough for 5 cups)
3 medium plum tomatoes
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
1 pound Brussels sprouts (enough for 4 cups)
4 large Portobello mushrooms
2 pounds Swiss chard (enough for 8 cups)
1 leek
2 small heads cauliflower
2 medium potatoes
2 medium celery ribs (enough for ½ cup, chopped)
1 pint cherry tomatoes
2 ounces mesclun lettuce (enough for 2 cups)
FRESH HERBS
Rosemary
Cilantro
Parsley
Dill
Tarragon
Basil leaves
Mint
Chives
2 whole heads garlic (enough for 14 medium cloves)
DAIRY, CHEESE & EGGS
25 large eggs
Reduced fat milk (enough for 2 cups)
2 sticks unsalted butter
Finely grated Parmesan cheese (enough for ½ cup)
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)
Buttermilk (enough for ½ cup)
1 small container reduced fat sour cream (enough for 1 cup)
12 ounces Gruyere cheese (enough for 3 cups, grated)
4 ounces reduced fat cream cheese
3 sticks butter
1 small container reduced-fat sour cream (enough for 1 cup & 1 tablespoon)
4 ounces shredded Parmesan cheese (enough for 1 cup)
1 large container reduced-fat vanilla flavored yogurt
Reduced-fat mayonnaise (enough for 1 cup)
CHECK YOUR CUPBOARD
Salt & Pepper
Almond extract
Cornstarch
Ground cinnamon
Ground nutmeg
Paprika
Garlic Powder
Baking powder
Baking soda
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Ground curry
Ground cumin
Red pepper flakes
Ground allspice
Ground cloves
Ground ginger
Bay Leaves
Chili powder
Steak seasoning
CONDIMENTS
Dried cranberries (enough for 1/2 cup)
Dijon mustard (enough for ¼ cup)
Sweetened coconut (enough for 2 tablespoons)
Fish sauce (enough for 2 tablespoons)
Prepared horseradish (enough for 1 teaspoon)
Apricot preserves (enough for 3 tablespoons)
Corn flake crumbs (enough for ¾ cup)
Fresh Coconut Flakes (enough for ¼ cup)
Worcestershire sauce (enough for 2 tablespoons)
Chili Sauce (enough fro 1 tablespoon)
FLOUR & SUGAR
Confectioners’ sugar (enough for 1 cup)
All natural sugar (enough for 3 cups)
Unbleached all-purpose flour (enough for 7 cups)
Whole wheat flour (enough for 1/2 cup)
Brown sugar (enough for 5 cups)
Butterscotch chips (enough for 1 cup)
6 ounces semi sweet chocolate
Graham crackers (you’ll need 4 of them)
2 ounces unsweetened chocolate
Honey (enough for 2/3 cup)
OILS & VINEGARS
Olive oil (enough for 2 1/2 cups)
Canola oil (enough for 1 1/4 cups)
Balsamic vinegar (enough for 2 tablespoons)
WINE & SPIRITS
White wine (enough for 1 ½ cups)
Dry sherry (enough for ¼ cup)
Brandy (enough for ½ cup)
GRAINS
Soba noodles (enough for 4 cups)
9 ounces spinach fettuccini
Old-fashioned rolled oats (enough for 2 cups)
Brown rice (enough for 2 cups)
PANTRY BREADS
1 (16-ounce) whole-grain loaf (French bread style)
Bread crumbs (enough for ½ cup)
Seasoned breadcrumbs (enough for ¼ cup)
Whole grain bread (enough for 2 slices)
1 ciabatta loaf
NUTS
Pecans (enough for 1 1/3 cups)
Walnuts (enough for ½ cup)
Almonds (enough for 1 cup)
Smoked almonds (enough for 1/3 cup)
CANS & JARS
Soymilk (enough for 2 cups)
Light coconut milk (enough for ¼ cup)
Minced oil-packed sun-dried tomatoes (enough for 1 cup)
1 (5-ounce can) coconut milk
Apple juice (enough for 1 cup)
1 small can tomato paste
2 quarts homemade chicken stock or low sodium chicken broth
White grape juice (enough for 1 cup)
FRESH SEAFOOD
4 ounces smoked salmon
1 ½ pounds large shrimp, peeled and deveined (about 24)
4 (6-ounce) tilapia fillets
1 pound mussels
MEAT & POULTRY
2 (1 ½-pound) racks of lamb, ask the butcher to “french” the bones (which means to trim away the fat)
4 large (6 to 8-ounce) skinless, boneless chicken breast halves
2 pounds skinless, boneless chicken breast
1 pound ground turkey sausage
8 (4 to 5-ounce) loin lamb chops
1 pound skirt steak
2 (12 to 14-ounce) pork tenderloins
SHOPPING DAY TIPS:
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: BROILED TILAPIA FILLETS With Arugula Aioli Sauce, REMEMBER TO: Prepare the aioli sauce, store in an air tight container (in the refrigerator) for up to 3 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: 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: SIMPLE CHOCOLATE MOUSSE With Graham Cracker Crumbles, REMEMBER TO: Prepare the mouse, and chill for use the next day.
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
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: CREAMY CAULIFLOWER SOUP With Arugula and Crispy Bacon Garnish, REMEMBER TO: Prepare the cauliflower and store in a plastic bag in the refrigerator for up to 5 days.