Week 29 Smile Pretty Hands On
FRESH FRUIT
2 pints blueberries
1 pint raspberries
2 medium oranges
1 pint strawberries
2 medium limes
2 medium papayas
1 red grapefruit
6 large mangos
1 large pineapple
2 large bananas
Raisins (enough for 1 cup).Red seedless grapes (enough for 2 cups)
3 medium lemons
2 medium apples
FRESH VEGGIES
6 medium plum tomatoes
1 large avocado
1 pint cherry tomatoes
2 large red onions
1 large shallot
2 large cucumbers
1 medium head romaine lettuce
2 ounces Frisee leaves (enough for 1 cup)
4 ounces Mesclun lettuce mix (enough for 4 cups)
6 ounces Spinach leaves (enough for 4 cups)
6 medium celery ribs (enough for 1 ½ cups)
4 ounces Swiss chard (enough for about 3 cups)
1 large tomato
2 large sweet potatoes
2 bunches green onions, about 12 to 16 (enough for 2 cups, sliced)
2 large white onions
1 large green bell pepper
1 (2-pound) head Savoy cabbage
3 medium potatoes
2 large shallots
1 pound thin asparagus spears
6 large radishes
1 large zucchini
2 ounces arugula leaves (enough for 2 cups)
1 small head iceberg lettuce
FROZEN
1 whole pie crust, graham cracker crumb
1 package frozen puff pastry (2 sheets)
FRESH HERBS
Basil
Oregano
Parsley
Rosemary
Cilantro
Chives
Parsley
2 whole heads garlic (or 14 medium sized cloves)
Mint
DAIRY, CHEESE & EGGS
2 large containers reduced-fat vanilla flavored yogurt (enough for 6 ½ cups)
Reduced fat milk (enough for 1 cup)
27 large eggs
1 pint half and half
8 ounces smoked gouda cheese (enough for 2 cups)
1 pound unsalted butter
4 ounces Gorgonzola cheese, crumbled (enough for 1 cup)
3 ounces finely grated Parmesan cheese (enough for ¾ cup)
2 sticks butter
2 ounces Asiago cheese (enough for ½ cup when finely grated)
1 small container reduced fat sour cream (enough for 1 cup)
1 pint buttermilk
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)
4 ounces reduced fat grated Monterey Jack cheese (enough for 1 cup)
1 (16-ounce) container reduced fat ricotta cheese
Whipped Cream (enough for garnish)
CHECK YOUR CUPBOARD
Salt & Pepper
Maple Syrup
Ground cinnamon
Ground ginger
Ground cloves
Paprika
Baking powder
Baking soda
Red pepper flakes
Pure vanilla extract
Dried oregano leaves
Dried basil leaves
Chinese Five Spice
Ground cumin
Garlic powder
Chili powder
Bay Leaves
CONDIMENTS
Dijon mustard (enough for 1 cup)
Shredded fresh coconut (enough for 3 tablespoons)
Worcestershire sauce (enough for 1 teaspoon)
Honey (enough for 3 tablespoons)
Chili sauce (enough for 2 tablespoons)
Worcestershire sauce (enough for 1 tablespoon)
Hot pepper sauce (enough for up 20 drops)
WINE & SPIRITS
Dry sherry (enough for ¼ cup)
FLOUR & SUGAR
Brown sugar (enough for 2 ½ cups, plus 2 tablespoons)
All natural sugar (enough for 2 cups)
Whole-wheat flour (enough for 1 ½ cups)
Unbleached all purpose flour (enough for 3 cups)
Confectioners’ sugar (enough for ½ cup)
Ginger snaps (you’ll need 6 cookies)
Semi sweet chocolate chips (enough for 2/3 cup)
Chocolate wafer cookies (you’ll need 12 of them)
Honey (enough for 3 to 5 tablespoons)
OILS & VINEGARS
Rice wine vinegar (enough for 3 tablespoons)
Champagne vinegar (enough for 3 tablespoons)
Canola oil (enough for 1 ¾ cups).Vegetable oil (enough for ¼ cup)
Olive oil (enough for 3 1/3 cups)
Red wine vinegar (enough for 2 tablespoons)
Balsamic vinegar (1 tablespoon)
GRAINS
Old-fashioned rolled oats (enough for 5 cups)
Ground flaxseed (enough for 1/3 cup)
1 pound Penne pasta
Wheat bran (enough for ½ cup).Brown rice (enough for 2 ½ cups)
PANTRY BREADS
Thick crusty whole grain bread (enough for 8 slices)
French bread baguette
4 whole grain hoagie rolls
English Muffins (you’ll need 2)
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
Sliced almonds (enough for 1 cup)
Pecans (enough for 2 1/3 cup)
Walnuts (enough for 2 ¼ cups)
Hazelnuts (enough for 2 tablespoons)
Toasted pecans (enough for 1/3 cup)
CANS & JARS
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)
1 small can pitted black olives (enough for 1 ½ cups)
1 (6.5-ounce) can artichoke hearts
1 small jar minced oil-packed sun-dried tomatoes (enough for ¼ cup)
1 (14 ounce) can sweetened condensed milk
1 (28-ounce) can diced tomatoes
1 small can 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
1 (16-ounce) can black beans
1 (12-ounce) jar roasted red pepper
FRESH SEAFOOD
8 large sea scallops (about ¾ pound)
4 (6-ounce) swordfish steaks, about 1 ½-inch thick
1 pound medium shrimp
6 (6 to 8-ounce) yellowtail snapper fillets
MEAT & POULTRY
2 large (6 to 8-ounce) skinless, boneless chicken breast halves
8 ounces bacon
3/4 pound roasted turkey
2 (3 ½-pound) chickens
1 pound ground chicken
1 ½ pounds ground turkey
6 chicken legs
6 chicken thighs
1 pound smoked sausage
8 ounces smoked ham steak
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: GRILLED SWORDFISH STEAKS With Hot Papaya Relish and Herbed Compound Butter, REMEMBER TO: Prepare the relish and herbed butter. Store separately in airtight container for up to 4 days. You may freeze extra butter for up to 1 month. Thaw in the refrigerator before slicing.
FOR: SHRIMP SALAD With Mango and Cucumber, REMEMBER TO: Make the salad dressing and store in an airtight container in the refrigerator for up to 4 days.
FOR: ARTICHOKE AND ASIAGO CROSTINI, REMEMBER TO: Prepare the crostini, and store in an airtight container for up to 3 days. Prepare the artichoke topping, store in an airtight container in the refrigerator for up to 3 days.
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: 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: 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: STRIKE IT RICH 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.