Week 7 Hands On
FRESH FRUIT
1 pint blueberries
2 large bananas
4 medium Granny Smith apples
Raisins (enough for 1 ½ cups).1 medium lime
Red seedless grapes (enough for 5 cups)
5 medium lemons
2 medium oranges
2 medium apples
FROZEN
1 (1-pound bag) frozen peeled and deveined shrimp
1 package frozen puff pastry (2 sheets)
FRESH VEGGIES
6 medium celery ribs (enough for 1 ½ cups)
1 large tomato
4 large sweet potatoes
12 to 16 green onions (enough for 2 cups)
4 ounces button mushrooms (enough for 1 cup)
2 large white onions
1 large green bell pepper
1 (2-pound) head Savoy cabbage
3 medium potatoes
4 large shallots
1 pound thin asparagus spears
6 large radishes
1 (1 ½-pound) head red cabbage (enough for 5 to 6 cups shredded)
1 medium yellow onion
2 large zucchini
2 ounces arugula leaves (enough for 2 cups)
1 small head iceberg lettuce
FRESH HERBS
Rosemary
Cilantro
Chives
Dill
Parsley
Thyme
Basil leaves
2 whole heads garlic (or 8 to 10 medium sized cloves)
Mint
DAIRY, CHEESE & EGGS
1 pint buttermilk
20 large eggs
1 stick butter
Reduced fat mayonnaise (enough for 4 tablespoons)
Reduced fat sour cream (enough for 2 tablespoons)
Reduced fat mayonnaise (enough for ½ cup)
Finely grated Parmesan cheese (enough for ¼ cup)
8 (1-ounce) slices reduced-fat mozzarella cheese
2 ounces grated white American cheese (enough for ½ cup)
Parmigiano-Reggiano cheese, shaved (enough for garnish)
2 pints reduced fat half and half
4 ounces reduced fat grated Monterey Jack cheese (enough for 1 cup)
1 (16-ounce) container reduced fat ricotta cheese
1 large container Reduced fat vanilla flavored yogurt (enough for 1 ½ cups)
1 half gallon reduced fat milk (enough for 4 ¼ cups)
Whipped Cream (enough for garnish)
CHECK YOUR CUPBOARD
Salt & Pepper
Ground cinnamon
Ground nutmeg
Ground cloves
Red Pepper Flakes
Cornstarch
Baking powder
Baking soda
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Chinese Five Spice
Ground cumin
Garlic powder
Chili powder
Bay Leaves
CONDIMENTS
Pure Maple Syrup (enough for ½ cup)
Prepared horseradish (enough for 2 teaspoons)
Dijon mustard (enough for 1 tablespoon)
Chili sauce (enough for 2 tablespoons)
Worcestershire sauce (enough for 1 tablespoon)
Hot pepper sauce (enough for 6 drops)
Orange oil (enough for 3 drops)
FLOUR & SUGAR
Brown sugar (enough for 3 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 ½ cup)
Honey (enough for 3 to 5 tablespoons)
6 ounces bittersweet chocolate
Ginger snaps (you’ll need 6 cookies)
Chocolate shavings (enough for garnish)
Semi sweet chocolate chips (enough for 2/3 cup)
Chocolate wafer cookies (you’ll need 12 of them)
OILS & VINEGARS
Canola oil (enough for 1 ¾ cups).Vegetable oil (enough for ¼ cup)
Olive oil (enough for 3 1/3 cups)
White wine vinegar (enough for 1 tablespoon)
Red wine vinegar (enough for 2 tablespoons)
Balsamic vinegar (1 tablespoon)
GRAINS
Prepared granola (enough for ½ cup)
Old-fashioned rolled oats (enough for 2 ¾ cups)
Wheat bran (enough for ½ cup).Brown rice (enough for 2 ½ cups)
WINE & SPIRITS
White wine (enough for ½ cup)
Red wine (enough for ½ cup)
PANTRY BREADS
4 whole grain hoagie rolls
Whole-grain bread (enough to make ½ to 1 cup crumbs)
4 whole-grain hamburger buns
4 (10-inch) whole grain tortillas
1 (16-ounce) whole grain (French bread style) loaf
8 (6-inch) whole wheat tortillas
NUTS
Hazelnuts (enough for 2 tablespoons)
Sliced almonds (enough for ¾ cup)
Chopped pecans (enough for 1 1/3 cups)
Toasted pecans (enough for 1/3 cup)
Chopped walnuts (enough for 2 cups)
CANS & JARS
1 (28-ounce) can diced tomatoes
Tomato paste (enough for 3 tablespoons)
Dill pickle chips (for burgers)
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 (16-ounce) can black beans
1 (12-ounce) jar roasted red pepper
FRESH SEAFOOD
4 (6-ounce) salmon fillets
4 (6 to 8-ounce) snapper fillets
6 (6 to 8-ounce) yellowtail snapper fillets
MEAT & POULTRY
1 pound ground chicken
1 ½ pounds ground turkey
6 chicken legs
6 chicken thighs
1 pound smoked sausage
8 ounces smoked ham steak
4 large (6 to 8-ounce) skinless, boneless chicken breast halves
SHOPPING DAY TIPS:
FOR: BANANA BREAD SNACK CAKE, REMEMBER TO: Bake the banana bread, cool to room temperature, cover with plastic wrap and store for up to 4 days.
FOR: WALNUT STUFFED BAKED APPLES With Maple Syrup, REMEMBER TO: Prepare the filling for the apples and store in an airtight container (in the refrigerator) for up to 4 days.
FOR: GRANOLA POWER BARS, REMEMBER TO: Prepare the bars, wrap in individual plastic bags, and store for up to 3 days.
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: CHILLED SHRIMP SALAD With Red Grapes, REMEMBER TO: Prepare the shrimp salad, store in an airtight container (in the refrigerator) for up to 24 hours.
FOR: CHICKEN AND RICE MEATBALL HOAGIES, REMEMBER TO: Prepare the meatballs and the sauce. Store in an airtight container (in the refrigerator) for up to 4 days.
FOR: TURKEY MEATLOAF BURGERS, REMEMBER TO: With Spicy Sweet Potato Sticks Prepare the burgers, wrap in plastic, and refrigerate for up to 2 days.
FOR: JAMBALAYA, REMEMBER TO: Dice the veggies, sausage and ham. Store separately (in air tight containers) for up to 4 days.
FOR: ROASTED ASPARAGUS SALAD With Arugula, Radishes and Lemon Vinaigrette, REMEMBER TO: Prepare the vinaigrette, store in an airtight container (in the refrigerator) for up to 2 days. Bring to room temperature before serving.
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: BLACK BEAN AND ROASTED PEPPER EMPANADAS, REMEMBER TO: Prepare the bean filling, store in an airtight container in the refrigerator for up to 4 days.
FOR: SO SMOOTH CHOCOLATE PUDDING With Chocolate Cookie Crumbles, REMEMBER TO: Prepare the pudding, cover with plastic wrap and store in the refrigerator for up to 2 days.
FOR: SIMPLE ZUCCHINI CAKE With Vanilla Glaze, REMEMBER TO: Prepare the cake, cover, and store for easy snacking during the week.