Week 33 Good to the Bones, Tummy Trimming
FRESH FRUIT
4 medium apples
6 medium limes
2 pints blueberries
3 large oranges
1 large banana
1 large peach
1 large mango
1 large pineapple
1 pint raspberries
7 medium lemons
1 pound cherries
FRESH VEGGIES
2 large green bell peppers
1 pound broccoli rabe
2 large white onions
4 large zucchini
2 bunches (12 to 14) green onions
1 medium jalapeno pepper (enough for 2 tablespoons)
12 large plum tomatoes
4 large yellow squash
8 ounces spinach leaves (enough for 5 cups)
3 large red onions
4 large Portobello mushrooms
2 large avocados
4 medium eggplants
FROZEN
1 pint reduced fat frozen yogurt
FRESH HERBS
Rosemary
Cilantro
Dill
Parsley
2 whole heads garlic (enough for 12 medium sized cloves)
Thyme
Sage
Basil leaves
Mint
DAIRY, CHEESE & EGGS
1 large container vanilla flavored reduced fat yogurt (enough for 2 cups)
1 half gallon reduced fat milk (enough for 5 1/2 cups)
13 large eggs
1 pound butter
2 ounces Asiago cheese, grated (enough for ½ cup)
4 ounces goat cheese, crumbled (enough for 1 cup)
2 ounces reduced fat, grated Mozzarella cheese (enough for 1/2 cup)
Finely grated Parmesan cheese (enough for 2 cups)
1 stick vegetable shortening
2 sticks unsalted butter
Half and half (you’ll only need two tablespoons)
1 large container reduced fat cottage cheese (enough for 2 ½ cups)
CHECK YOUR CUPBOARD
Salt & Pepper
Cornstarch
Ground cinnamon
Paprika
Baking powder
Baking soda
Pure vanilla extract
Corn syrup
Ground nutmeg
Ground cloves
Garlic Powder
Dried oregano leaves
Dried basil leaves
CONDIMENTS
Hot pepper sauce (enough for 6 to 8 drops)
Tomato paste (enough for 1 tablespoon)
Prepared chili sauce (enough for 1 cup)
Dijon mustard (enough for 2 tablespoons)
Instant espresso powder (enough for 2 teaspoons)
FLOUR & SUGAR
Unbleached all-purpose flour (enough for 7 cups)
Whole wheat flour (enough for 1 cup)
Brown sugar (enough for 3 cups)
Confectioners' sugar (enough for 1 cup)
All natural sugar (enough for 2 ¾ cups)
1 (10-ounce) package semi sweet chocolate chips
1 (11.5-ounce) package dark chocolate chunk pieces
Honey (enough for 3/4 cup)
Amoretti cookies (you’ll need 8 of them)
OILS & VINEGARS
White wine vinegar (enough for 1/3 cup)
Red wine vinegar (enough for 2 tablespoons)
Canola oil (enough for 6 tablespoons)
Olive oil (enough for 2 ½ cups)
GRAINS
1 pound whole wheat spaghetti
Polenta (enough for 1 cup)
Old-fashioned rolled oats (enough for 3 cups)
Couscous (enough for 1 cup)
PANTRY BREADS
4 whole wheat pita pockets
Whole grain bread (you’ll need 2 thin slices)
1 (16-ounce) whole grain (French bread style) loaf
WINE & SPIRITS
Merlot (enough for ½ cup)
NUTS
Walnuts (enough for 1 cup)
Macadamia nuts (enough for 1 cup)
Chopped mixed nuts (enough for 2 cups)
Pine nuts (enough for ½ cup)
CANS & JARS
Apple juice (enough for ½ cup)
1 (2-ounce) tin anchovies, packed in oil
Homemade chicken stock or low sodium chicken broth (enough for 4 cups)
1 (16-ounce) can red beans
2 (16-ounce) cans diced tomatoes
1 (13-ounce jar) hazelnut/cocoa spread
Peanut butter (enough for 1 cup)
White grape juice (enough for 1 cup)
2 (15-ounce) cans sweet peas
1 (15.5-ounce) can white navy beans
1 jar roasted red peppers (enough for 4 whole peppers)
1 (14-ounce) can artichoke hearts
1 (7.5-ounce) jar oil-packed sun-dried tomatoes
1 (7-ounce) jar Kalamata olives
1 can chipotle pepper in adobo sauce (enough for 1 pepper)
FRESH SEAFOOD
4 (6 to 8-ounce) snapper fillets
1 (2 ½ pound) center-cut whole salmon fillet
MEAT & POULTRY
1 ½ pounds turkey cutlets
1 pound lean ground beef
4 large (6 to 8-ounce) skinless, boneless chicken breast halves
SHOPPING DAY TIPS:
FOR: WHOLE GRAIN APPLE MUFFINS With Walnut Streusel, REMEMBER TO: Prepare these muffins, store in an airtight container 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: 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: 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.
FOR: SAY ‘Ricotta” CHEESE’ PANCAKES With Very Berry Sauce, REMEMBER TO: Prepare the berry sauce, cool to room temperature, store in an airtight container (in the refrigerator) for up to 4 days.
FOR: EGGPLANT BOATS Stuffed with Spiced Beef and Peas, REMEMBER TO: Prepare the ground beef and pea filling. Cool to room temperature, store in an airtight container (in the refrigerator) for up to 3 days.
FOR: SNAPPER FILLETS Smothered with Caramelized Onions, REMEMBER TO: Prepare the caramelized onions, cool to room temperature and store in an airtight container (in the refrigerator) for up to 4 days.
FOR: GRILLED VEGGIE PANINI With Basil Pesto Sauce, REMEMBER TO: Prepare the basil pesto, store in an airtight container (in the refrigerator) for up to 4 days. Grill the veggies, cool to room temperature. Store in an airtight container (in the refrigerator) for up to 2 days.
FOR: BAKED CHICKEN BREASTS With Artichoke and Sun-Dried Tomato Sauce, REMEMBER TO: Prepare the artichoke and sun-dried tomato sauce. Store in an airtight container (in the refrigerator) for up to 3 days.
FOR: POACHED CHERRY SUNDAES, REMEMBER TO: Prepare the cherries. Cool to room temperature and store in an airtight container, in the refrigerator for up to 4 days.