Week 49 Stress Free Smile Pretty
FRESH FRUIT
3 large bananas
7 medium lemons
6 medium limes
Mixed fresh berries – (you can try 1 pint blueberries
& 1 pint raspberries or pints of cranberries and cherries)
5 large peaches
1 large cantaloupe
2 pints blueberries
1 pint raspberries
3 medium oranges
1 pint strawberries
1 medium papaya
6 large mangos
1 large pineapple
FROZEN
1 whole pie crust, graham cracker crumb
1 (14-ounce) tube refrigerated Pizza dough
2 cups frozen berries (strawberries, blueberries or raspberries)
FRESH VEGGIES
3 large yellow onions
1 large shallot
1 medium butternut squash
22 medium plum tomatoes
1/2 pound Swiss chard (enough for 3 cups)
2 bunches (12 to 14) green onions
1 large green bell pepper
2 large red bell peppers
1 large yellow bell pepper
2 medium russet potatoes
1 leek
2 large zucchini
2 large yellow squash
1 medium head green cabbage
½ pound green beans (enough for 1 cup)
2 ears of corn
8 ounces Baby portobello mushrooms
12 ounces button mushrooms (enough for 4 cups)
4 ounces shitake mushrooms (enough for 1 cup)
4 ounces oyster mushrooms (enough for 1 cup)
2 ounces arugula leaves (enough for 2 cups)
2 medium jalapeno peppers
1 large avocado
4 medium celery ribs (enough for 1 cup, sliced)
4 large red onions
2 medium heads romaine lettuce
2 ounces Frisee leaves (enough for 1 cup)
6 ounces spinach leaves (enough for 4 cups)
FRESH HERBS
Rosemary
Cilantro
Chives
Parsley
Dill
Thyme
Basil leaves
2 whole heads garlic (or 14 medium sized cloves)
Mint
Bay Leaves
1 (1-inch piece) ginger
DAIRY, CHEESE & EGGS
2 dozen large eggs
1 pound, plus 1 stick unsalted butter
6 ounces Gruyere cheese, shredded (enough for 1 ½ cups)
2 pints half and half
1 pound, plus 1 stick butter
Finely grated Parmesan cheese (enough for 1 cup)
1 ounce blue cheese (enough for ¼ cup)
Reduced fat mayonnaise (enough for 1/2 cup)
2 ounces grated cheddar cheese (enough for ½ cup)
4 ounces reduced fat cream cheese
1 large container reduced-fat vanilla flavored yogurt (enough for 4 cups)
Reduced fat milk (enough for 1 cup)
2 ounces grated American cheese (enough for ½ cup)
1 small container buttermilk (enough for ¾ cup)
4 ounces shredded fresh Mozzarella cheese (enough for 1 cup)
4 ounces Fontina cheese, shredded (enough for 1 cup)
8 ounces smoked gouda cheese (enough for 2 cups)
4 ounces Gorgonzola cheese, crumbled (enough for 1 cup)
2 ounces goat cheese (enough for ¼ cup)
Whipped cream (enough for garnish)
Ricotta cheese (enough for 2 cups)
1 small container reduced fat sour cream (enough for 1 cup)
CHECK YOUR CUPBOARD
Salt & Pepper
Maple Extract
Ground Allspice
Ground Mace
Cornstarch
Ground cinnamon
Ground ginger
Ground cloves
Paprika
Baking powder
Baking soda
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Red pepper flakes
CONDIMENTS
Soy sauce (enough for 2 tablespoons)
Chili sauce (enough for 1 tablespoon)
Tomato paste (enough for 2 tablespoons)
Worcestershire sauce (enough for 2 tablespoons)
Prepared horseradish (enough for 1 tablespoon)
Dry mustard (enough for 1 teaspoon)
Hot pepper sauce (enough for 14 drops)
Dijon mustard (enough for 1/3 cup)
Shredded fresh coconut (enough for 3 tablespoons)
FLOUR & SUGAR
Unbleached all-purpose flour (enough for 5 cups)
Cake flour (enough for 1 ½ cups)
All natural sugar (enough for 3 ½ cups)
Confectioners’ sugar (enough for ½ cup)
Brown sugar (enough for 1 cup)
Honey (enough for 5 tablespoons)
OILS & VINEGARS
Olive oil (enough for 2 cups)
Sesame oil (enough for 1 tablespoon)
Canola oil (enough for 1 quart)
Rice wine vinegar (enough for 1/3 cup)
Sherry vinegar (enough for 2 tablespoons)
White wine vinegar (enough for 1/3 cup)
GRAINS
Lasagna noodles (you'll need 8 of them)
Yellow rice (enough for 3 cups)
Old-fashioned rolled oats (enough for 2 cups)
Ground flaxseed (enough for 1/3 cup)
WINE & SPIRITS
Red wine (enough for 1 cup)
Dry sherry (enough for 1 cup)
PANTRY BREADS
Whole grain bread (you'll need 12 slices)
4 ciabatta rolls
4 whole wheat hamburger buns
CANS & JARS
Peanut butter (enough for 2 tablespoons)
2 (6-ounce) cans tomato paste
Minced oil-packed sun-dried tomatoes (enough for 1 cup)
2 (28-ounce) cans diced tomatoes
Tomato juice (enough for 1 cup)
Jarred roasted red peppers (enough for 3 peppers)
Canned chipotle pepper in adobo sauce (enough for 1 pepper)
Homemade beef stock or low sodium chicken broth (enough for 2 ½ quarts)
1 (15.5-ounce) can chickpeas
Key lime juice (enough for ¼ cup)
Soymilk (enough for 2 cups)
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)
Marinara sauce (enough for 1 cup)
1 (14 ounce) can sweetened condensed milk
NUTS
Chopped walnuts (enough for ¼ cup)
Sliced almonds (enough for 1/3 cup)
Pecans (enough for 1/3 cup)
Pine nuts (enough for ½ cup)
FRESH SEAFOOD
4 (6 to 8-ounce) tuna steaks
8 large sea scallops (about ¾ pound)
1 pound medium shrimp
MEAT & POULTRY
¼ pound deli baked Tavern ham
2 pounds ground turkey
1 (4-pound) chicken
1 large (about 1 ½ pound) flank steak
8 ounces bacon
3/4 pound roasted turkey
8 ounces mild Italian sausage
1 pound veal scaloppini
SHOPPING DAY TIPS:
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.
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: FRESH VEGGIE MINESTRONE SOUP With Chickpeas, REMEMBER TO: Prepare all of the veggies for the soup. Store separately, in airtight containers 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.
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: BUFFALO CHICKEN COBB SALAD With Buttermilk Dressing, REMEMBER TO: Prepare the salad dressing, store in an airtight container in the refrigerator 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: DOUBLE CHEESE AND SAUSAGE CALZONE With Marinara Dipping Sauce, REMEMBER TO: Prepare homemade marinara sauce, store in an airtight container in the refrigerator for up to 1 week, and in the freezer for up to 1 month.