Friday, July 24, 2015

Grocery Checklist and some favorite easy food combinations

GROCERY LIST: Create 3 columns, then copy and paste below to make the front and back of one paper in MS Word for easy shopping and preparation of low-cost, everyday foods. 

MEAT/POULTRY/FISH
___Chicken Breast Thigh Leg
____Turkey Sausage_______
____Ground poultry
____Ground Beef/ Hamburger
____Hot Dogs
____ Tuna
____Shrimp
____Salmon, Tilapia, Catfish
____Canned fish
_______________________

CHEESE/EGGS/YOGURT

____Shredded Cheddar/Parm
____Blue Gouda Feta Brie
____Cream Ch/ Ricotta/ Mozz
____Eggs  Liquid-White/whole
____Butter Margarine
____Milk Buttermilk Hv.Cream

 DELI

____Rotis. /Fried Chicken
____ Hummus/Dip/Spread

BREADS
____Loaf Bread, sliced
____Baguette 
 ____Boule
____Prepared dough
____Croissants
____Rolls  dinner  hot/hamb

CEREAL/BREAKFAST

____Corn Meal
____Sweetened Cereal
____Instant Oatmeal
____Oatmeal
____Muffins/Pastry________
________________________

 CRACKERS/COOKIES

____Triscuit/Melba Toasts
____Almond Nut Thins
____Butter Cakes/cookies

 DRESSING/OILS

____Canola Oil
____Olive Oil
____Vinegar Balsamic Apple
____Dressing_____________
____Dijon Mustard
____Mayonnaise
____Ketchup
____ Pickles  Relish

BAKING ITEMS

____Flour
____Sugar Brown Raw
____Powdered Sugar
____Chocolate Chips_______
____Baking Soda Powder
____Cooking Spray
____Bread Crumbs
____Baking Mix
____Honey Molasses
____Cake Pie Mix_________

FRUITS/VEGGIES

____Salad bar____________
____Berries______________
____Melon_______________
____Apples    red/green
____Grapes   red/green/black
____Lemon/ Lime
____Onion  red/white/scallion
____Potato   brown/red/sweet
____Lettuce   head/bagged
____Tomatoes   reg/grape
____Pepper  red/grn/hot
____Carrots  baby big
____Spinach baby bag loose
____Greens  kale collards
____Mushroom cremini button
____Squash  spaghetti acorn
____Zucchini  yellow green
____Cucumber
________________________
____Garlic  Shallot
____Ginger/other spice_____
____Herb________________

CANNED/DRY GROCERY

____Organic Mac ‘n’ Cheese
____ Pasta, Dried_________
____Pasta, Fresh
____Barilla Pasta Sauce
____Rice________________
____Beans _________
____Dried fruit
____Canned Fruit_________
____Chicken Broth
____Peanut/Almond Butter
____ Almond sliver raw roast
____Pecan Walnut Pumpkin

INTERNATIONAL/SAUCE
____Coconut Milk/Oil/Dried
____Bouillon Cubes
____Adobo Mojito  Criollo
____Jerk seasoning
____Sesame oil/paste
____Soy Sauce
____Rice Vinegar
____Olives  dry/green/black
____Salt/ Soy Sauce/ Tamari
____Curry Paste/Mix/_______
_____Mango/Passion/CoH2O

FROZEN

____ Peas/Corn/G bean/Okra
____ ___________________
____French Fries/Onion Ring
____Waffles
____Meal________________
____Pasta
____Fruit________________
____Ice Cream/Popsicle
____Pie Shell

DRINKS/JUICES

____ Juice
____Tea
____Frozen Juice
____Seltzer/Soda
____Lemon Juice

 

PERSONAL SUPPIES
____Soap bar face body bath

____Toothpaste Floss Tbrush
____ Hair Gel Mist Grease
____Shampoo____________
____ Conditioner
____ Hair Implement_______
____Tampons/Pads

____Cotton Rounds Balls Tips

____ Lotion


PAPER GOODS

____Napkins
____Plates
____Plastic Cups
____Plastic Knives/Fork/Spn
____Paper Towels
____Toilet Paper
____Trash bags__________

CLEANING SUPPLIES

____Dishwashing Liquid
____TJ’s Dishwasher Soap
____Cleaning Spray
____OxyClean/Soft/Detergent
____Baking Soda   Ajax
____Wood soap spray polish
____Sponges
____Rubber Gloves
____Air Fresh   plug spray car

MISC

____Flowers Candles Cards


Favorite Foods on a Budget
Fresh
Onions
Garlic (freeze peeled cloves)
Banana
Baby spinach 
Carrots
Celery
Parsley

Frozen
Spinach
Green Beans
Chicken tenderloin
Peas and carrots
100% juice and lemonade cans

Canned/Dry
Peanut butter
Garbanzo beans
Black Beans
Diced Tomato
Stewed tomatoes
Chicken thighs/drumstick/legs
Tea bags
Cornstarch 
Cocoa Powder
Canned or dry milk for baking
Pasta
Rolled oats
Corn Meal
Rice
Pitted Dates

Grocery
Imitation vanilla
Applesauce
Apple cider vinegar
Bulk spices
Cinnamon
Chocolate Chips
Bread with Added Fiber
Mayonnaise
Powdered sugar

Dairy
Eggs
Neufchatel Cream cheese for cream sauces
Shredded Cheese-Parmesan, Mozzarella, Cheddar

Cooked Meat:
Rotisserie chicken
Smoked turkey sausage

Food combinations
Tomato soup=Stewed tomatoes or Diced tomatoes and Heavy Cream or Cream Cheese
Oven Grilled cheese-=Healthy bread + cream cheese + cheddar

Pasta salad= Chopped  rotisserie chicken, pasta + peas & carrots + parsley + tomatoes+ dressing

Black bean soup = canned black beans + diced tomatoes with juice + onion + smoked sausage

Oven Egg breakfast sandwich 
Oven omelet=6 eggs and favorite mix-ins in buttered lasagna pan

Oatmeal pancakes with applesauce-cinnamon or banana-wlanut syrup

“Fake out” quiche with buttered bread slices instead of pie crust

Oven granola = peanut butter + rolled oats +cinnamon + dates Mix in food processor, spread on pan, 375 for 20-30 mins
Rice pudding
Alfredo/Mac and cheese
Red beans with sausage and rice
Baked pasta with spinach and tomatoes
Bean soup with tomatoes and chicken
Egg drop soup
Fried rice with frozen vegetables, egg and rotisserie chicken and topped with pineapple 
Chicken salad over baby spinach or sandwich 
Rotisserie Chicken Chili with tomatoes, beans, onion and seasoning
Peanut chicken over rice-search blog for chicken thighs
Egg salad
Bean salad
Spinach salad with hard boiled eggs and beans
Baby food with banana and applesauce rice cereal or oatmeal 
Microwave pudding = sugar + canned milk + cornstarch + vanilla and chocolate chips or cocoa powder
Chocolate Sauce = 1 Canned milk microwaved in a glass bowl + 1 bag chocolate chips ( or use half of each)

Flan = sugar + 1 canned milk + 3 eggs + vanilla
Frozen iced tea= frozen lemonade and iced tea in cups and plastic spoons
Smoothies= juice + frozen banana/fruit

Easy chocolate cake-no eggs! Cocoa powder + oil+ water + flour + sugar + baking powder + chocolate chips. Add vanilla or cocoa powder, cream cheese and powdered sugar for frosting. 
Healthy peanut butter cookies

Tips and Tricks:
Freeze extra veggies for soup
Freeze extra fruit for smoothies
Buy spinach instead of lettuce. Can cook or eat raw
Slurpee= blend frozen juice or soda stream syrup, ice and water
Freeze canned fruit in juice in small Ziploc bags then blend
Pet Dogs and Cats: Buy canned salmon and tuna instead of wet or dry food.
Look at unit prices to check the best deal. Make sure they are comparing ounces to ounces, or pound to pound
Buy generic when ingredients are the same as brands

What foods are best bought organic?
High Pesticides--Buy Organic: Peaches Carrots, Strawberries, Green Beans, Sweet Bell Peppers, Sweet, Apples
Non Organic is OK: Broccoli, Oranges, Lettuce, Onions, Grapes, Canada Tomatoes

Tools of the trade:
Stick Blender-blend soups and smoothies
Food processor-slice and chop foods for soups, stews, salads; grind meat; whip egg whites; frosting
Toaster oven-toast sandwiches, pizzas, chicken wings, reheat fried foods, small baked foods
Test/ buy at garage sale/thrift store
Scissors- herbs, greens, bags, cooked meat


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