Week 5 Good to the Bones
FRESH FRUIT
7 medium lemons
2 medium apples
5 medium limes
1 blood orange
1 pint blueberries
1 large orange
1 pint raspberries
1 large banana
1 large peach
1 large mango
1 large pineapple
FRESH VEGGIES
1 medium sweet potato
1 medium yellow onion
3 large green bell peppers
2 large tomatoes
1 large shallot
1 pound broccoli rabe
2 large white onions
4 large zucchini
2 bunches (12 to 14) green onions
3 large red onions
1 ½ pounds Swiss chard (enough for 8 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
12 large plum tomatoes
4 large yellow squash
4 ounces arugula leaves (enough for 4 cups)
6 ounce fresh baby spinach leaves (enough for 4 plus cups)
8 ounces spinach leaves (enough for 5 cups)
3 ounces mesclun lettuce mix (about 3 to 4 cups)
1 bunch (about 6 ounces) watercress (enough for 4 cups)
FROZEN
1 (10-ounce) package frozen sweet peas
FRESH HERBS
Rosemary
Cilantro
Dill
Parsley
Tarragon
Fresh rosemary sprigs
3 whole heads garlic
Thyme
1 (1-inch piece) ginger
1 cup flat leaf Italian parsley leaves
Basil leaves
DAIRY, CHEESE & EGGS
31 large eggs
1 pound butter
1 half gallon reduced fat milk (enough for 2 1/2 cups)
2 ounces reduced fat grated Monterey Jack cheese (enough for ½ cup)
1 tablespoon grated Pecorino Romano cheese
2 ounces Asiago cheese, grated (enough for ½ cup)
1 small container reduced fat sour cream (enough for ½ cup)
4 ounces goat cheese, crumbled (enough for 1 cup)
Reduced fat mayonnaise (enough for 3 tablespoons)
2 ounces reduced fat, grated Mozzarella cheese (enough for 1/2 cup)
8 ounces finely grated Parmesan cheese (enough for 2 cups)
1 stick vegetable shortening
2 (15-ounce) containers reduced fat ricotta cheese
2 sticks unsalted butter
Half and half (you’ll only need two tablespoons)
1 large container vanilla flavored reduced fat yogurt (enough for 2 cups)
CHECK YOUR CUPBOARD
Salt & Pepper
Dried lentils (enough for 1 cup)
Cornstarch
Ground cinnamon
Ground cumin
Ground cloves
Paprika
Baking powder
Baking soda
Red pepper flakes
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Bay Leaves
Corn syrup
CONDIMENTS
Cayenne pepper (enough for 1/8 teaspoon)
Dijon mustard (enough for 1 1/3 cups)
Cornflake crumbs (enough for 2 cups)
Hot pepper sauce (enough for 6 to 8 drops)
1 (10-ounce) package semi sweet chocolate chips
1 (11.5-ounce) package dark chocolate chunk pieces
Shredded coconut (enough for 3 tablespoons)
FLOUR & SUGAR
Unbleached all-purpose flour (enough for 5 1/4 cups)
Whole wheat flour (enough for 1 cup)
Brown sugar (enough for 2 cups, plus two tablespoons)
Granulated sugar (enough for ¾ cup)
Confectioners' sugar (enough for 1 cup)
All natural sugar (enough for 1 1/3 cup)
Honey (enough for 2/3 cup)
OILS & VINEGARS
Olive oil (enough for 2 ¼ cups)
Tarragon vinegar (enough for ½ cup)
White wine vinegar (enough for 1/3 cup)
Red wine vinegar (enough for 2 tablespoons)
Raspberry vinegar (enough for 3 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)
PANTRY BREADS
2 whole grain English muffins
1 loaf crusty whole grain bread
4 whole wheat pita pockets
NUTS
Walnuts (enough for ¼ cup)
Cashews (enough for 1 cup)
Macadamia nuts (enough for 1 cup)
Honey roasted almonds (enough for 1 cup)
Chopped mixed nuts (enough for 2 cups)
CANS & JARS
Apple juice (enough for ½ cup)
1 small jar red roasted 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
2 (15.5-ounce) cans cannellini beans
Homemade chicken stock or low sodium chicken broth (enough for 5 ½ cups)
1 (16-ounce) can red beans
2 (16-ounce) cans diced tomatoes
1 (15-ounce) can white navy beans
Minced oil-packed sun-dried tomatoes (enough for 1 cup)
1 (13-ounce jar) hazelnut/cocoa spread
Peanut butter (enough for 1 cup)
White grape juice (enough for 1 cup)
FRESH SEAFOOD
1 ½ pounds skinless tilapia fillets
MEAT & POULTRY
¼ pound country baked ham
2 chicken and herb lean sausage links (about 6 to 8 ounces)
1 (4 ½ - 5 pound) chicken
1 ½ pounds turkey cutlets
2 large (6 to 8-ounce) skinless, boneless chicken breast halves
4 (5 to 6-ounce) loin lamb chops
2 (12 to 14-ounce) pork tenderloins
4 ounces pancetta
SHOPPING DAY TIPS:
FOR: SWEET POTATO AND COUNTRY HAM FRITTATA, REMEMBER TO: Prepare the sweet potato, cool to room temperature, and store in an airtight container in the refrigerator for up to 3 days.
FOR: WHOLE GRAIN APPLE MUFFINS With Walnut Streusel, REMEMBER TO: Prepare these muffins, store in an airtight container for up to 4 days.
FOR: PARMESAN CHICKEN FINGERS With Green Cashew and Curry Dipping Sauce, REMEMBER TO: Prepare the sauce and store in an air tight container (in the refrigerator) 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: PEPPERED PORK PINWHEELS Stuffed with Swiss Chard, Sun-Dried Tomatoes and Mozzarella, REMEMBER TO: Prepare the Swiss chard filling, cool to room temperature, place into an air-tight container and store in the refrigerator for up to 3 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: PEANUT BUTTER SANDWICH COOKIES, REMEMBER TO: Prepare these cookies for weekday treats. Store in an airtight container for up to 1 week.
FOR: COCKTAIL NUT COOKIE BARS, REMEMBER TO: Make the bars and store in an air tight container for up to 1 week.