Week 23

Shopping List:

Apple juice

Pineapple juice

Orange juice

Ginger ale

Orange or pineapple sherbet

2 lbs of haddock or cod fillets

Graham crackers

Saltine crackers

Fresh or frozen broccoli

Onion

Can of reduced-sodium chicken broth

Cornstarch

Can of fat-free evaporated milk

Peas

Grapes

 

Lunch: Soup and grapes

Dinner: Fish nuggets, rice, and peas

Dessert: Sherbet punch

 

Low-Fat Broccoli Soup

Combine 2 cups of chopped fresh or frozen broccoli, 1/2 cup of chopped onion, and a can of reduced-sodium chicken broth in a pot. Simmer for 10-15 minutes. Puree half the mixture in a blender and return to the pot.

Whisk 2 Tbsp of cornstarch and 3 Tbsp of fat-free evaporated milk in a small bowl until smooth. Gradually add the rest of the can of milk. Stir into the broccoli mixture. Bring to a boil. Boil and stir for 2 minutes.

 

Fish Nuggets

Heat oil in an electric skillet or deep-fat fryer to 375 degrees. Cut 2 lbs of haddock or cod fillet into 1 inch cubes. Secure with  toothpick if necessary. Finely crush about 16 graham crackers to make 1 cup of crumbs and 25 saltine crackers to make 3/4 cup of crumbs and mix together with 2 tsp of seasoning salt in a shallow bowl. Roll fish cubes in crumb mixture until coated.

Fry nuggets, a few at a time, for 3 minutes. Drain on paper towels.

 

Fruity Sherbet Punch

Pour equal parts of apple juice, pineapple juice, and orange juice into a glass, filling it about halfway. Add ginger ale filling glass to be 2/3 full. Top with a scoop of orange or pineapple sherbet. You can play around with the juice and ginger ale portions to find the combination you like the best.

[My perfect proportion: 2 oz of each juice and 4 oz of ginger ale]

Week 22

Shopping List:

24 fresh jalepeno peppers

12 oz bulk pork sausage (this kind of sausage is not sold in links. It looks like ground beef. Italian sausage can also be used)

Bacon

Pkg of macaroni and cheese dinner (like Kraft Dinner)

Eggs

Jar of pizza sauce

40 slices of pepperoni (2 1/2 oz)

8 oz of mozzarella cheese

Wagon wheel or spiral pasta

Can of chili

Can of tomato sauce

Cheddar cheese

Okra

5 apples

Pkg of muffins

[Also needed: ketchup, chili powder]

 

Breakfast: Muffin and eggs

Lunch: Chili, jalapeno, and an apple

Dinner: Macaroni casserole and okra

 

Wagon Wheel Chili

Cook 2 cups of wagon wheel or spiral pasta according to package directions. Meanwhile, combine a can of chili, a can of tomato sauce, 3 Tbsp of ketchup, and 1/2 tsp of chili powder. Mix well. Heat through. Drain and rinse pasta. Stir into chili. Garnish with shredded cheddar cheese.

 

Peppy Macaroni

Preheat oven to 350 degrees. Prepare a package of macaroni and cheese dinner according to package directions. Fold in two lightly beaten eggs. Spread into a greased baking dish. Top with an 8 oz jar of pizza sauce, 40 slices of pepperoni, and 2 cups of shredded mozzarella cheese.

Bake, uncovered, for 30-35 minutes. Let stand for 5 minutes before serving.

 

Grilled Jalapenos

Put on rubber or plastic gloves. (Very important! Or else your hands will be stinging and burning for days!) Wash 24 fresh jalapeno peppers peppers and remove stems. Cut a slit along one side of each pepper. Remove seeds. Rinse and dry peppers. Over medium heat in a skillet, cook 12 oz of bulk pork sausage and drain. Stuff peppers with sausage and wrap with half a strip of bacon. Secure with a toothpick.

Grill peppers for about 15 minutes on an uncovered grill over medium heat, turning frequently.

Week 21 – Special Week! 5 Recipes for $50!

Shopping List:

Orange juice

2 cans of crushed, unsweetened pineapple

6 chicken breasts

Carton of whipped cream cheese with onion and chives

Bacon

Pkg of brown-and-serve sausage links

4 tart apples (like Granny Smith, Braeburn, or Pink Lady)

4 pita breads

Lettuce

Raspberries

Plain lowfat vanilla yogurt

Eggs

Your choice of fresh fruit for on top of tarts – I really like strawberries

Polenta or Yellow corn meal

Lemon

[Also needed: maple syrup, almond meal, baking powder, salt, unsalted butter, sugar, oats]

 

Breakfast: Tart

Lunch: Pita, raspberries, and juice

Dinner: Chicken, rice, and lettuce

Dessert: Cake!

 

Pineapple Orange Drink

Place 3/4 cup of orange juice, 1/4 can of crushed, unsweetened pineapple and 2 ice cubes in a blender. Cover and process until smooth. Pour into a chill glass.

 

Bacon-Wrapped Chicken

Preheat oven to 400 degrees. Flatten 6 chicken breasts to 1/2 inch thickness. Spread 3 Tbsp of whipped cream cheese with onion and chives over each breast. Dot with 1 Tbsp of cubed butter and sprinkle with salt to taste. Roll up. Wrap each with a strip of bacon. Place, seam side down, in a greased baking pan.

Bake, uncovered, for 35-40 minutes. Broil 6 inches from the heat for 5 minutes.

 

Apple Sausage Pitas

Slice a package of brown-and-serve sausage links. Cook sausage and 4 peeled and thinly sliced tart apples in a skillet until heated through and apples are tender. Add 1/4 cup of maple syrup and heat through. Cut 4 pita breads in half. When ready to eat, zap pita in microwave for 20 seconds and fill with sausage mixture. Enough filling to fill 8 pita halves.

 

Yogurt Tartlets

Preheat oven to 350°F.  Stir together 1 cup of all-purpose flour, 1/3 cup of oats, and  1 tsp of salt in a medium bowl.  Melt 7 Tbsp of butter over medium heat in a large saucepan.  Once melted, add 2 Tbsp of natural cane sugar and 2 Tbsp of maple syrup and stir until evenly incorporated.  Add flour/oat mixture, stir to mix, and continue to cook for two minutes.  Dough will turn slightly whiter in spots and will start to smell toasted as it cooks.

Turn the dough out onto a cutting board or other heatproof surface.  Divide into 6 portions.  When cool enough to touch, press each portion into the bottom and around the sides of a 4 inch tartlet pan.  Freeze tartlet crusts for 10 minutes.

In a medium bowl, mix together 1 cup of plain lowfat vanilla yogurt, 2 tsp of lemon juice, and 2 Tbsp of maple syrup.  Lightly beat 2 eggs in a small bowl, then stir into yogurt just to incorporate.  Divide yogurt mixture evenly among tartlet pans.  Bake for 23-25 minutes.  Refrigerate baked tartlets for 2-3 hours before serving.  Serve cold, topped with fresh or dried fruit.

 

Lemon Polenta Cake

Preheat oven to 350F. Line the bottom of a springform pan with parchment paper and spray the bottom and sides of the pan with nonstick spray.
Whisk together 2/3 cup of polenta, 1 3/4 cup of almond meal, 1 1/2 tsp baking powder and 1/4 tsp of salt in a medium bowl, and set aside.
Melt 14 Tbsp of unsalted butter and 1 cup of sugar in a saucepan over low heat. Crack 3 eggs into bowl and beat gently.
Working in stages, gently mix together 1/3 of the butter mixture, 1/3 of the dry ingredients, and 1/3 of the beaten eggs. Repeat this process twice more with the remaining ingredients, until all ingredients are just incorporated.
Fold in the zest of one lemon, and pour batter into prepared pan. Bake for 35 minutes.
Just before the cake is finished – after about 30 minutes of baking – make the glaze. Heat the juice of one lemon and 1/2 cup of sugar plus 2 more Tbsp of sugar in a small saucepan over medium heat, stirring occasionally until the sugar is dissolved.
While the cake is still hot, use a toothpick to poke small holes all over the cake. Spoon the glaze evenly over the cake, and spread as necessary. Run a knife around the edges of the pan to prevent sticking, before you release it. Cook slightly, and enjoy!

Week 20

Shopping List:

Pkg of instant vanilla pudding mix

Whipped topping (like Cool Whip)

Graham crackers

Can of cream of chicken soup

4 oz of cheddar cheese

Pkg of frozen California-blend vegetables

Rice

150 g deli ham cut as a 1 cm thick steak

2 cans of tomato soup

Chili powder

Oyster crackers

Monterey Jack cheese

Leek

3 pomegranates

Natural cane sugar

[Buy a 1 L of milk this week. Also needed: miniature semisweet chocolate chips]

 

Lunch: Soup and 1/2 a pommegranate

Dinner: Ham and rice bake

Dessert: Ice cream sandwich!

 

Icebox Sandwiches

Mix a package of instant vanilla pudding mix and 2 cups of cold milk according to package directions and refrigerate until set. Fold in 2 cups of whipped topping and a cup of miniature semisweet chocolate chips.

Place 24 graham crackers square on a baking sheet. Top each with about 3 Tbsp of filling. Place another graham cracker on top. Freeze for 1 hour. Wrap individually in plastic wrap. Freeze. Eat frozen.

 

Ham and Rice Bake

Preheat oven to 350 degrees. Combine a can of condensed cream of chicken soup and 1/2 cup of shredded cheddar cheese in a large pot. Cook and stir until cheese is melted. Stir in a thawed package of California-blend vegetables, a cup of cooked rice, a cup of cubed deli ham, and a sliced leek (just the white and pale green part – compost the dark green part unless you want to make soup out if it).

Transfer to a greased baking dish. Sprinkle with 1/2 cup more of cheese. Bake, uncovered, for 25-30 minutes.

 

Zesty Tomato Soup

Combine 2 cans of condensed tomato soup, 2 2/3 cups of water, and 2 tsp of chili powder in a pot. Heat through. Garnish with oyster crackers and shredded Monterey Jack cheese.

 

Instant Impromptu Soup Tips!

Create instant soup by combining leftover vegetables with chicken or beef broth in a blender and processing until smooth.

OR

Add chicken or beef broth to leftover rice and stir in some lightly sauteed vegetables.

Heat just until warmed through.

Make soup out of leftovers and then freeze to eat on a later date.

Week 17

Shopping List:

Butterscotch ice cream topping

Vanilla ice cream

Granola cereal

Mini semisweet chocolate chips

Caraway seeds

Hot dogs

Swiss cheese

Apple

1 lb ground beef

Onion

Envelope of taco seasoning

2 tubes of large refrigerated biscuits

8 oz of cheddar cheese

3 cans of your favorite soup

Bag of premixed salad

[Buy a 1 L of milk this week. Also needed: sauerkraut and Thousand Island dressing]

 

Breakfast: Oatmeal

Lunch: Taco puff and soup or salad

Dinner: Reuben casserole

Dessert: Milkshake

 

Granola Chip Shakes

Combine 3/4 to 1 cup of milk, 2 Tbsp of butterscotch topping, and 2 cups of vanilla ice cream in a blender. The amount of milk you use will depend on how soft or hard your ice cream is and how thick or runny you like your milkshakes. Cover and process until smooth. Pour into a chilled glass.

Drizzle with 2 Tbsp of butterscotch ice cream topping. Sprinkle with 1/4 cup of granola and 1 Tbsp of miniature semisweet chocolate chips. Use a knife to swirl topping into shake. Top with another 1/4 cup of granola and 1 Tbsp of chocolate chips. Makes one big milkshake. Split recipe in half if you want a smaller one.

 

Reuben Dogs

Preheat oven to 350 degrees. Rinse and drain 1 cup of sauerkraut. Place in a greased baking dish. Sprinkle with 2 tsp of caraway seeds, 1/2 a chopped onion and a peeled and cubed apple. Top with 8 halved-lengthwise hot dogs. Bake, uncovered, for 15-20 minutes. Sprinkle with 1 cup of shredded Swiss cheese. Bake 3-5 minutes. Serve with Thousand Island salad dressing.

 

Taco Puffs

Preheat oven to 400 degrees. Cook 1 lb of ground beef and 1/2 cup of chopped onion in a skillet over medium heat. Drain. Add an envelope of taco seasoning and prepare according to package directions. Cool slightly.

Open one tube of large refrigerated biscuits and flatten the biscuits into 4 inches circles. Place in greased baking pans. Spoon 1/4 cup of meat mixture onto each biscuit. Top each with two cheddar cheese slices or 1/4 cup of shredded cheese. Open a second tube of large refrigerated biscuits and flatten. Place on top of the cheese and meat mixture and pinch edges to seal tightly. Bake for 15 minutes.

Week 16 – Bonus Recipe!

Shopping List:

Pkg of dried apricots

Whole almonds

1 lb bacon

Plum or apple jelly

8 small red potatoes (not the nugget ones though)

Pkg of frozen broccoli cuts

1 150g slice of deli ham (Just ask the deli associate to cut you a ham steak about 1 cm thick. It doesn’t have to be exactly 150 g) OR kielbassa or smoked sausage

Envelope of herb and garlic soup mix (Try Lipton Recipe Secrets Savory Herb with Garlic soup mix)

Cauliflower

2 cans of cream of chicken soup

Can of cheddar cheese soup

Can of chicken broth (14 1/2 oz)

Green onions

Papaya

Ground ginger

[Buy a 1L of milk this week. Also need soy sauce]

 

Breakfast: Apple quinoa cake

Lunch: Soup, apricot/bacon wraps, and papaya

Dinner: Potatoes/Ham/Broccoli Skillet

 

Quinoa Apple Cake

Preheat oven to 350 degrees. In a small pot, combine 1 cup of quinoa with at least 2 cups of water and bring to a boil over high heat. Cook for 10 minutes, or until quinoa is tender and the seeds’ “tails” (the little white part) are beginning to uncurl. Drain well and set aside.

Dip a pastry brush in 8 Tbsp of melted salted butter and use it to grease the inside of a loaf pan.

Put the remaining melted butter in a large bowl, and mix with 3/4 cup of packed brown sugar and 3/4 cup of raisins until evenly distributed.

Peel two apples and cut into 1 cm cubes. Add apples and cooked quinoa and stir to combine.

Whisk together 1 cup of flour, 1 1/2 tsp of baking powder, 1 tsp of cinnamon, 1 tsp ginger and 1 tsp of nutmeg in a small bowl.

Add the dry ingredients to the wet ingredients and stir to evenly combine.

Scrape the mixture into the loaf pan and bake for 50-60 minutes.

Let cool for 10 minutes in the pan, then turn out onto a cooling rack. Let cool completely before cutting to help cake maintain its shape.

 

Creamy Cauliflower Soup

Break a medium head of cauliflower into florets and place in pot with 1 inch of water. Bring to a boil. Reduce heat and simmer for 5-10 minutes.

Meanwhile, in another pot, combine 2 cans of condensed cream of chicken soup, one can of condensed cheddar cheese soup, a 14 1/2 oz can of chicken broth, and 2 cups of milk and heat through. Drain the cauliflower and stir into soup.

 

Garlic Potatoes and Ham

Cut 8 small red potatoes into wedges. Cook in 1 Tbsp of vegetable oil for over medium-high heat for 10 minutes in a large skillet. Stir in a package of partially thawed broccoli cuts, 1 cup of cubed deli ham, and an envelope of herb with garlic soup mix. Reduce heat, cover, and cook for 25 minutes. Chop up some green onions and sprinkle on top.

 

Apricot Wraps

Preheat oven to 375 degrees. Fold a dried apricot around a whole almond and repeat with as many apricots/almonds as you have. Cut 1 lb of sliced bacon into thirds. Wrap a strip around each apricot and secure with a toothpick. Place on two greased baking pans. Bake, uncovered, for 25 minutes, turning once.

Combine 1/4 cup of plum or apple jelly and 2 Tbsp of soy sauce in a small pot. Cook and stir over low heat for 5 minutes. Remove apricots from the oven to paper towels to drain. Serve with sauce for dipping.

Week 15

Shopping List:

Unflavored gelatin

Boneless pork shoulder roast (3-4 lbs)

Liquid Smoke [optional, but HIGHLY recommended]

Bananas

Chicken broth (at least 5 cups worth)

4-5 carrots

Spinach

Pkg of refrigerated cheese tortellini

Yellow summer squash

3-4 guavas

Cabbage

All-purpose flour

2 apples

Nutmeg

6 packets of Stevia (or seriously, steal them from a coffee shop)

[Buy a 1L of milk this week. You’ll also need to buy Nesquik if you don’t normally have it on hand. It’s one of those things I always have in my cupboard for making chocolate milk. Also needed this week: sugar, soy sauce]

 

Breakfast: Oatmeal

Lunch: Soup and a guava or banana

Dinner: Pork roast, cabbage, and potatoes

Dessert: Chocolate quivers

 

Chocolate Quivers                           (Needs to be made 6 hours ahead of time)

Dissolve 2 envelopes of unflavored gelatin in a bowl with 1 cup of milk. Combine 1/2 cup of instant chocolate drink mix, 1/4 cup of sugar and 1 cup of milk in a small pot over medium-high heat. Bring to a boil, stirring until chocolate and sugar are dissolved. Add to the gelatin mixture and mix well.

Pour into a square pan. Cool at room temperature for 30 minutes. Cover and refrigerate until firm. This will take about 5 hours. Do not freeze). Cut with a knife or cookie cutter.

 

Hawaiian Pork Roast                                           (This recipe must be started 13 hours before consumption)

Trim a 3-4 lb boneless pork shoulder roast and place on a big piece of heavy-duty foil. Sprinkle with 4 tsp of Liquid Smoke (if desired) and 4 tsp of soy sauce. Wash two unpeeled bananas and place at the base of each side of roast. Pull sides of foil up around meat and add 1/2 cup of water. Seal foil tightly and wrap again with another large piece of foil. Place in a shallow baking pan and refrigerate for 8 hours, turning several times.

Preheat oven to 400 degrees. Place foil-wrapped meat in a roasting pan. Bake for 1 hour. Reduce heat to 325 degrees. Continue baking for 3 1/2 hours. Drain and discard bananas and liquid. Shred meat with a fork.

 

Tortellini Soup

Combine 5 cups of chicken broth, 3 1/2 cups of shredded carrots, and 1 cup of chopped yellow summer squash in a large pot and bring to a boil. Reduce heat and simmer, uncovered, for 3 minutes. Stir in 3 cups of torn fresh spinach and 1 package of refrigerated cheese tortellini. Cover and cook for 5 minutes.

Week 14

Shopping List:

Cream cheese

Dried thyme

Dried parsley flakes

Crackers (You probably have saltines leftover from last week, but get another box of a different kind so you have some variety for the spread we’re making this week)

Small broccoli florets (fresh or frozen) or asparagus

Envelope of hollandaise sauce mix or cheese sauce mix

8 oz of sliced deli turkey

8 oz of sliced deli ham

Sourdough bread

1 lb salmon fillet

Dill weed

Reduced-fat plain yogurt

Salt-free seasoning blend

Green beans

Cranberries

[Garlic and sugar also needed]

 

Breakfast: Oatmeal

Lunch: Sandwich, crackers with spread, and cranberries

Dinner: Salmon, rice, and green beans

 

Creamy Thyme Spread

Combine a package of cream cheese, 1 tsp of dried thyme, 1 tsp of dried parsley flakes, and 1 tsp of minced garlic in a bowl and mix well. Cover and refrigerate until serving. Serve with crackers.

 

Open-Faced Sandwich Supreme

(This recipes yields enough veggies, sauce, and protein for 4 sandwiches. You will have extra bread. It is absolutely imperative that you divide the sauce into four portions before you make it as hollandaise sauce cannot be reheated and cheese sauce is never as good the second time either. If you can eat 2 sandwiches at once, make half the sauce. If you are just doing one, make a quarter. Cook all the veggies the first time though so next time you make a sandwich, it’ll be faster)

Cook 3 cups of broccoli or 3 cups of asparagus in a small amount of water in a pot until tender and drain. Prepare the hollandaise sauce or cheese sauce according to the package directions (remember that you divided it!). Warm 2 oz of turkey and 2 oz of ham, if you want. Layer over a slice of toasted sourdough. Top with broccoli/asparagus and sauce.

 

Salmon with Dill Sauce

Preheat oven to 375 degrees. Place a 1 lb salmon fillet in a baking dish coated with nonstick cooking spray. Sprinkle with 1/2 tsp of dill. Cover and bake for 20-25 minutes.

Meanwhile, combine 1/2 cup of reduced-fat plain yogurt, 1/2 tsp of sugar, 1/2 tsp of salt-free seasoning blend, and 1 tsp of dill in a small pot. Cook and stir over low heat until warmed. Serve with salmon.

Week 13

Shopping List:

Saltine crackers (like the ones you put in soup)

Process American cheese slices (like Kraft singles)

Ketchup

Hot dogs

4 chicken breasts

Slivered almonds

Can of cream-style corn

Can of cream of potato soup

Can of minced clams

Bacon

3 endives

Cherries

Raisins

Maple sugar

Toaster pastry (Cuz, what the heck, treat yourself)

[Plus mustard and relish. Buy a half-liter of half-and-half cream this week. ]

 

Breakfast: Toaster pastry

Lunch: Soup, crackers, and cherries

Dinner: Chicken, rice, and endives

 

Hot Diggety Dogs

Preheat oven to 350 degrees. Place 20 saltine crackers on a lightly greased baking sheet. Top with 5 quartered slices of process American cheese and ketchup, mustard, and/or relish. Cut two hot dogs each into 10 slices. Place one slice on each cracker. Bake for 10-12 minutes.

 

Corny Clam Chowder

Combine a can of cream-style corn, a can of cream of potato soup, and 1 1/2 cups of half-and-half cream in a pot. Heat through. Stir in a can of drained minced clams. Heat through. Garnish with 6 strip of cooked and crumble bacon.

 

Almond Chicken

Cook 4 chicken breasts in 2 Tbsp of butter in a skillet, about 20 minutes. Transfer to serving plate and keep warm. Add 1/3 cup of slivered almonds and 3 Tbsp of butter to the skillet. Cook and stir just until almonds are lightly browned. Stir in 3 Tbsp of lemon juice. Heat through and then spoon over chicken.

 

Oatmeal Suggestions:

Try these combinations with your homemade instant oatmeal base…

– Dried fruit, nuts, and brown sugar (I like dried apples and almonds best)

– Raisins, cinnamon, and brown sugar

– Maple sugar, brown sugar, and cinnamon

Week 12

Shopping List:

Tortilla chips

2 cans of chili without beans

1 lb process cheese, like Velveeta

Green onions

Tomato

Pkg of stuffing mix

Can of condensed cream of chicken soup

1 lb sliced deli smoked turkey

Can of french-fried onions

Applesauce

Bread

Cucumber

5 oranges

Dried fruit

Unsalted nuts

[Buy a 1 L of milk this week]

 

Breakfast: Homemade instant oatmeal with pieces of dried fruit and nuts added in. There should be eggs and toast leftover from last week as well to use up.

Lunch: Sandwich and an orange

Dinner: Turkey stuffing rolls, sliced cucumbers, and rice

Late Night Snack: Nachos

 

Applesauce Sandwiches

Spread 1/4 cup of applesauce on a slice of bread and top with another slice of bread. Lightly butter the outsides of the sandwich. Toast on a hot griddle for 3-4 minutes on each side. Combine 1/4 Tbsp of sugar and a dash of cinnamon. Sprinkle over hot sandwiches.

 

Turkey Stuffing Roll Ups

Preheat oven to 350 degrees. Prepare stuffing mix according to package directions. Meanwhile, combine can of cream of chicken soup and 3/4 cup of milk in a bowl and set aside. Spoon about 1/4 cup of stuffing onto a slice of turkey. Roll up and place in a greased baking dish. Repeat with all the turkey slices or until stuffing is gone. Pour soup mixture over roll ups.

Bake for 2o minutes. Sprinkle with a can of french-fried onions. Bake 5 minutes longer.

 

Easy Cheese Nacho

Put a handful of tortilla chips on a plate. Warm 1/3 of a can of chili without beans in a small pot. Meanwhile, in another pot, heat 1/6 of the cheese over medium-low heat until melted, stirring frequently. Spoon chili over chips and drizzle with cheese. Sprinkle with 4 sliced green onions and a chopped tomato.