Week 45 Sweet Dreams Stress Free
FRESH FRUIT
6 medium oranges
5 medium lemons
4 large bananas
3 medium limes
1 large cantaloupe
FROZEN
4 cups frozen berries (strawberries, blueberries or raspberries)
FRESH VEGGIES
2 large beefsteak tomatoes
1 small cucumber
2 large red onions
3 large heirloom tomatoes
2 medium yellow onions
2 large green bell peppers
1 pint cherry tomatoes
3 large red bell peppers
6 medium celery ribs (enough for 1 ½ cups)
2 medium yellow bell peppers
1 small white onion
1 small head cauliflower
1 large butternut squash
3 medium yellow squash
3 medium eggplants
8 large plum tomatoes
3 medium carrots
2 medium zucchini
8 ounces mixed salad greens (enough for 6 cups of Romaine, red leaf, bibb, green leaf, etc.)
8 ounces thin asparagus spears (enough for 1 cup)
1/2 pound Swiss chard (enough for 2 cups)
3 bunches (16 to 18) green onions
1 pint cherry tomatoes
4 medium russet potatoes
1 small head romaine lettuce
4 ounces arugula leaves (enough for 4 cups)
FRESH HERBS
Rosemary
Cilantro
Dill
Sage
Tarragon
Parsley
Basil leaves
3 whole heads garlic (or 18 medium sized cloves)
Mint
1 (1-inch piece) ginger
DAIRY, CHEESE & EGGS
19 large eggs
Finely grated Parmesan cheese (enough for 1 ½ cups)
6 ounces grated sharp cheddar cheese (enough for 1 ½ cups)
Reduced fat mayonnaise (enough for 2 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
2 (1-ounce) slices reduced-fat white cheddar cheese
2 sticks unsalted butter
2 pints half and half (enough for 1 1/2 cups)
1 small container reduced fat ricotta cheese (enough for ½ cup)
1 ounce blue cheese (enough for ¼ cup)
Grated Asiago cheese (enough for 2 tablespoons)
1 small container reduced-fat sour cream (enough for 1 cup)
1 small container reduced-fat vanilla yogurt (enough for 1 cup)
CHECK YOUR CUPBOARD
Salt & Pepper
Almond extract
Cornstarch
Ground cinnamon
Ground nutmeg
Ground cloves
Paprika
Garlic Powder
Dried oregano leaves
Dried basil leaves
Ground curry
Ground cumin
Kosher Salt
Red pepper flakes
CONDIMENTS
Dijon mustard (enough for ¼ cup)
Sweetened coconut (enough for 2 tablespoons)
Fish sauce (enough for 2 tablespoons)
Old Bay seasoning (enough for 1 1/2 teaspoons)
Apricot preserves (enough for 3 tablespoons)
Corn flake crumbs (enough for ¾ cup)
Prepared Horseradish (enough for 1 tablespoon)
Soy sauce (enough for 2 tablespoons)
Chili sauce (enough for 1 tablespoon)
Worcestershire sauce (enough for 3 tablespoons)
FLOUR & SUGAR
Confectioners’ sugar (enough for 1 cup)
All natural sugar (enough for 3 cups)
Unbleached all-purpose flour (enough for 7 cups)
Brown sugar (enough for 3 ½ cups)
2 ounces unsweetened chocolate
Honey (enough for 4 tablespoons)
Butterscotch chips (enough for 1 cup)
Graham crackers (you’ll need 4 of them)
OILS & VINEGARS
Canola oil (enough for 3 tablespoons)
Olive oil (enough for 3 cups)
White wine vinegar (enough for 2 tablespoons)
Sesame oil (enough for 1 tablespoon)
Rice wine vinegar (enough for 1/3 cup)
GRAINS
Soba noodles (enough for 4 cups)
9 ounces spinach fettuccini
Lasagna noodles (you'll need 8 of them)
6 ounces whole wheat angel hair pasta
Old-fashioned rolled oats (enough for ½ cup)
WINE & SPIRITS
Madeira wine (enough for ½ cup)
White wine (enough for ½ cup)
PANTRY BREADS
1 (16-ounce) whole-grain loaf (French bread style)
4 whole-grain hoagie buns
2 whole wheat English muffins
Whole grain bread (you'll need 8 slices)
4 ciabatta rolls
NUTS
Pecans (enough for 1 cup)
Walnuts (enough for ½ cup)
Almonds (enough for 1 cup)
CANS & JARS
Soymilk (enough for 2 cups)
Capers (enough for 2 tablespoons)
Light coconut milk (enough for ¼ cup)
Sweet pickle relish (enough for 1 tablespoon)
Tomato paste (enough for 1 tablespoon)
Peanut butter (enough for 2 tablespoons)
1 (6-ounce) can tomato paste
Minced oil-packed sun-dried tomatoes (enough for 1 ½ cups)
1 (2-ounce) tin anchovies, packed in oil
1 (28-ounce can) diced tomatoes
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 2 quarts)
Soymilk (enough for 2 cups)
FRESH SEAFOOD
4 ounces smoked salmon
1/2 pound lump crabmeat .4 (6-ounce) tilapia fillets
1 1/2 pounds large shrimp, peeled and deveined (about 30)
4 (6 to 8-ounce) tuna steaks
MEAT & POULTRY
6 ounces thick bacon (you’ll need about 6 strips)
2 pounds skinless, boneless chicken breast
Canadian bacon (you'll need two slices)
¼ pound deli baked Tavern ham
1 large (about 1 ½ pound) flank steak
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: STUFFED CHICKEN BREASTS With Mushrooms, Thyme and Fontina Cheese, REMEMBER TO: Prepare and stuff the chicken breast for baking. Store in an airtight container in the refrigerator for up to 2 days.
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: 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: 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: 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: BUTTERNUT SQUASH AND SWISH CHARD ROLL-UPS, REMEMBER TO: Prepare the sauce and filling. Store both, separately, in an airtight container in the refrigerator for up to 4 days.
FOR: GINGER MARINATED TUNA STEAKS, REMEMBER TO: Prepare the butter, store in an airtight container in the refrigerator 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.