PRODUCE CANNED/DRY DAIRY

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1 Mel s Diner Chili, Cornbread Muffins, Side Salad Pepperoncini Pasta with Chicken, Cucumbers and Tomatoes Tossed in Balsamic Vinaigrette Red Beans and Rice with Ham, Green Beans Whole Wheat Apple Pancakes, Bacon, Fruit Salad BLT Pizza, Simple Wedge Salad Easy Slow Cooker Pork Carnitas, Salsa, Guacamole, Tortilla Chips Gingerbread Bars with Orange Cream Cheese Frosting PRODUCE Onion, 1, +1, +1, +1 {+optional topping} Garlic Clove, 1, +1-2 {+1 Tbs.}, +2, +2 {+2-4} {Side Salad} Green Pepper, 1, +1 {Tomatoes, 6-8 small}, +2{+some for topping} {Cucumbers, 3-4 small} {Green Beans} Apple, 1 small {Fruit Salad} Green Onions, ½ cup Lettuce, 2 cups shredded {Some for optional topping) {Iceburg Lettuce, 1 head} {Cilantro, optional topping +large handful} {Red Onion, 1} {Lime Juice, 2-6 Tbs.} {Avocados, 2} Orange, 2 tsp. zest, 1-2 Tbs. juice CANNED/DRY Tomato Paste, 2-6 oz. cans Kidney Beans, 1 can, +2 Low Sodium Chili Seasoning, 2 packets (if not making homemade) Fire Roasted Tomatoes, 1 can {Cornmeal, 1 cup} {Unbleached All-Purpose Flour, 1 cup}, +3 cups {Sugar, ¼ cup} Whole Wheat Bowtie Pasta (or other shape), 1 box Fire Roasted Diced Tomatoes or Regular, 1 can, +1 Pepperoncini Peppers, ½ cup sliced Chicken Broth, 1 cup, +2 cups Onion Powder, ¼ cup Garlic Powder, ¼ cup Black Pepper, ¼ cup Himalayan or Sea Salt, ½ cup {Balsamic Vingar, ¼ cup} {Honey, 2 tsp}, +1/2 cup Brown Rice, 2 cups dry Hot Sauce, 2 tsp. Whole Wheat Flour, 2 cups Brown Sugar, 1 Tbs. Applesauce, ½ cup Maple Syrup Whole Grain Pizza Crusts, 2 Ranch Dressing, 1 cup (or make homemade) Mayonnaise, 1 cup Taco Seasoning, 1 packet (or use homemade) Vegetable Stock, ½ cup (IP 1 cup) Whole Wheat Tortillas {Tortilla Chips} {Whole Tomatoes, oz can} {Jalapenos, 4 oz.} Dark Brown Sugar, 1 cup Molasses, ½ cup Powdered Sugar, 3 ½ cups DAIRY {Butter, ½ stick}, +1 stick +2/3 cup {Egg, 1}, +1, +1 {Milk, 1 cup}, +2 cups Mozzarella Cheese, 1 cup, +4 cups Buttermilk, 1 cup, +1 cup {Shredded Jack Cheese, optional topping} Cream Cheese, 8 oz. MEAT Ground Beef, 2 lbs. Boneless Chicken Breasts or Tenders, 1 lb. Diced Ham, 3 cups Bacon, +crumbled bacon bits {+some for topping} Boneless Pork Chops, Pork Roast or Tenderloin, 2 ½ lbs. ITEMS TO HAVE IN PANTRY/FRIDGE Salt Pepper Olive Oil Chili Powder Ground Cumin Cayenne Pepper Garlic Powder Onion Powder Baking Powder Dried Parsley Leaf Red Pepper Flakes Baking Soda Cinnamon Nutmeg Vanilla Ginger Allspice Oregano Paprika Eatathomecooks.com

2 Mel s Diner Chili Hands On Time: 15 Minutes Slow Cooker Time: 5-6 Hours Pressure Cooker Time: 20 Minutes 2 lbs ground beef 1 onion, chopped 2 cans tomato paste (6 oz cans) 6 tomato paste cans of water 1 clove garlic, minced 1 can kidney beans, rinsed and drained 2 packs low-sodium chili seasoning mix* 1 can Fire Roasted tomatoes, undrained salt and pepper to taste Brown the beef, onion and garlic. Drain and rinse under hot water. Add all the other ingredients. Place ingredients in the crockpot and cook on low for 5 or 6 hours. Pressure Cooker Instructions: Hit the sauté button and brown the beef, onion and garlic. Drain as much grease as possible. Add all other ingredients and stir to combine. Set the cook time for 20 minutes. Do a quick pressure release. This recipe serves great as leftovers for lunches, and also freezes well! *Chili Seasoning (This recipe equals the equivalent of TWO commercial sized packets) 2 Tbsp chili powder 2 tsp ground cumin ½ tsp cayenne pepper ½ tsp garlic powder 1 tsp onion powder 2 tsp salt ½ tsp (approximately) freshly ground pepper Serving Suggestion: Cornbread Muffins, Side Salad

3 Cornbread Muffins Yield: 1 Dozen Hands On Time: 10 Minutes Bake Time: Minutes 1 cup cornmeal 1 cup unbleached all-purpose flour 1 Tbs. baking powder ½ tsp. salt ½ stick butter, melted ¼ cup sugar 1 egg 1 cup milk Stir the dry ingredients together in a bowl. Stir the sugar into the melted butter. Add the egg and milk. Pour this into the dry ingredients and stir, just to combine. Divide into 12 greased muffin cups. Bake at 425 degrees for minutes.

4 Pepperoncini Pasta with Chicken Time: 30 Minutes 1 box whole wheat bowtie pasta or other shape 1 lb. boneless chicken breasts or tenders seasoned salt, homemade or store-bought* olive oil for sautéeing 1 onion, chopped 1-2 cloves garlic, minced or crushed 1 green pepper, chopped 1 can Fire Roasted diced tomatoes or regular diced tomatoes, undrained ½ cup sliced pepperoncini peppers 1 cup chicken broth salt and pepper to taste 1 cup mozzarella cheese Cook the pasta according to the directions on the box. Sprinkle the chicken with seasoned salt and grill outdoors. In a skillet, heat the oil and sauté the onion and garlic until tender. Add the green pepper and cook until tender-crisp. Stir in the other ingredients, except the cheese. Bring to a boil, then turn down the heat and let simmer for a few minutes while the pasta and chicken finish cooking. Stir the sauce together with the finished pasta. Serve with the grilled chicken and top with cheese. Homemade Seasoned Salt 1/4 cup Onion Powder 1/4 cup Garlic Powder 1/4 cup Black Pepper (ground) 2 tablespoons Chili Powder 3 tablespoons Paprika 1/2 cup Himalayan Salt or Sea Salt (finely ground) 2 tablespoons dried Parsley Leaf (optional) 1 tablespoon ground Red Pepper Flakes (optional) Combine all ingredients and store in an air tight container. Serving Suggestion: Cucumbers and Tomatoes Tossed in Balsamic Vinaigrette

5 Cucumbers and Tomatoes Tossed in Balsamic Vinaigrette Time: 10 Minutes 6-8 small tomatoes 3-4 small cucumbers balsamic vinaigrette* Slice tomatoes and cucumbers. Toss with desired amount of balsamic vinaigrette. *Note: Don t want to make your own dressing? Look for dressings in the Natural Foods section of your grocery store. Avoid dressings with oils that have the words hydrogenated or partially hydrogenated. Avoid dressings with too much sugar. Try to stay less than 5g/serving where possible or choose to use less of the dressing that is higher. (5 grams is roughly the amount of sugar in a level teaspoon). Easy Balsamic Vinaigrette ¼ cup balsamic vinegar 2 tsp. honey 1 Tbs. chopped garlic ½ tsp. salt ½ tsp. pepper ¾ cup olive oil Place all ingredients in a sealed container and shake until combined. Store in an air tight container.

6 Red Beans and Rice with Ham Time: 1 Hour (Includes time to cook rice) 2 cups of dry brown rice oil for sautéing 1 onion, chopped 2 cloves garlic, minced or crushed 1 green pepper, chopped about 3 cups of diced ham 2 cups chicken broth 1 can Fire Roasted diced tomatoes, or regular diced tomatoes, undrained 2 cans kidney beans 2 tsp. hot sauce Cook the rice according to the package directions. In a skillet, sauté the onion and garlic in oil. Add the green pepper and ham and cook for a few minutes, until the green pepper is tender-crisp. Add the chicken broth, tomatoes, hot sauce and beans. Bring to a boil. Cover and turn down the heat, letting it simmer for minutes. Serve over the cooked rice, with extra hot sauce for those who like more spice. Serving Suggestion: Green Beans

7 Whole Wheat Apple Pancakes Time: 30 minutes 2 cups whole wheat flour 2 tsp. baking powder 1 tsp. cinnamon dash or two nutmeg 1 Tbs. brown sugar 1/2 tsp. salt 1 egg 1/2 cup applesauce (plain or cinnamon) 2 cups or a bit more milk 1 tsp. vanilla 1 small apple, peeled and diced tiny Stir the dry ingredients together in a bowl, preferably the kind with a spout. Stir in the egg, applesauce, milk and vanilla. Add more milk if you need to until the batter is pourable. Stir in the apple pieces. Pour on a greased griddle or skillet. Cook until bubble form and pop and the edges dry out a bit. Flip and cook on the other side. Serve with lots of butter and maple syrup. Serving Suggestion: Bacon* and Fruit Salad * Note on Bacon: Avoid bacon from the factory farming system. If you want to enjoy bacon as part of your healthy, varied whole foods diet, take the time to seek out a pastured, organic source. **Note: Save a couple of pieces of bacon to crumble up for the BLT pizzas later in the week.

8 BLT Pizza Time: 15 minutes 2 Whole grain pizza crusts 4 cups of Mozzarella Cheese Bacon bits** ½ cup of sliced green onions 2 tomatoes chopped 2 cups of shredded lettuce 1 cup of ranch* *Ranch Dressing 1 cup buttermilk 1 cup mayonnaise 1 tsp garlic powder 1 tsp onion powder 1 Tbs. dried parsley Mix in blender for 10 seconds. Preheat the oven to 375. Lay the pizza crust out on a pan. Cover with the cheese, bacon, and green onions. Bake for 5-7 minutes until all toppings are melted and lightly browned. Mix the tomato, lettuce, and ranch together in a bowl. Serve the pizza with the lettuce mixture on top of it. **Note: Use a couple of left over pieces of bacon from the pancake meal earlier in the week! Serving Suggestion: Simple Wedge Salad Simple Wedge Salad Time: 15 Minutes Iceburg Lettuce, 1 head Diced Tomatoes Crunched Up Pieces of Bacon Ranch Dressing (See recipe above for homemade) Cut the head of lettuce into 6-8 pieces, place one pieces on a salad plate. Top with diced tomatoes and bacon pieces. Lightly drizzle with dressing.

9 Easy Slow Cooker Pork Carnitas Hands On Time: 10 Minutes Slow Cooker Time: 5-8 Hours Pressure Cooker Time: 20 Minutes 2½ lbs. boneless pork chops, pork roast or tenderloin 1 onion, diced 2 cloves garlic, crushed 1 Tbs. chili powder 1 tsp. cumin 1 packet taco seasoning* ½ cup vegetable stock (IP: 1 cup) Whole Wheat Tortillas Place all ingredients in slow cooker. Cook on high for 5-6 hours or low for 7-8 hours. Shred meat with a fork. Serve in tortillas with cheese, lettuce and other toppings that you like. Pressure Cooker Instructions: Increase vegetable stock to 1 cup. Place all ingredients in the pressure cooker pot. Set cook time for 20 minutes. Do a quick pressure release. **Note: These are wonderful served with lettuce, chopped onion, cilantro and shredded Jack cheese. *Homemade Taco Seasoning 3 Tbs. chili powder 1 1/2 tsp. garlic powder 3/4 tsp. onion powder 3/4 tsp. crushed red pepper flakes 3/4 tsp. dried oregano 1 1/2 tsp. paprika 4 ½ tsp. ground cumin 3 tsp. salt 1 1/2 teaspoon black pepper Mix together thoroughly. Divide into three baggies. This makes the equivalent of 3 commercial sized packages. Serving Suggestion: Salsa, Guacamole, Tortilla Chips

10 Easy Homemade Salsa Time: 10 Minutes 1 can of whole tomatoes oz, drained 1 red onion, quartered a couple garlic cloves whole or minced (whatever you have) 2 Tbs of lime 2 tsp of salt 2 tsp of cumin a large handful of fresh cilantro (I used almost a whole bunch) 1 can of jalapenos (I used a 4 oz can) Put everything in a food processor and blend until consistency is like you prefer. Serve chilled! Guacamole 2 ripe avocados 2 cloves garlic, pressed or minced 2-4 Tbs. lemon or lime juice salt and red pepper to taste Slice the avocados in half and take out the pit. Mash them together with the other ingredients. I put everything in the stand mixer to do this. Adjust the seasonings as needed.

11 Gingerbread Bars with Orange Cream Cheese Frosting Hands On Time: 30 Minutes Bake Time: Minutes For the cake 3 cups unbleached all-purpose flour ½ tsp. salt 1 tsp. baking soda 1 tsp. cinnamon 1½ tsp. ginger 1 tsp. allspice ⅔ cup butter 1 cup dark brown sugar 1 egg ½ cup molasses ½ cup honey 1 cup buttermilk (or milk soured with ½ Tbs. vinegar) For the Frosting 1 stick butter, softened 8 oz cream cheese, softened 2 tsp. vanilla 2 tsp. orange zest 3½ cups powdered sugar 1-2 Tbs. orange juice For the cake Mix the dry ingredients together in a bowl. In a mixer bowl, cream the butter and sugar. Add the eggs, molasses and honey. Alternately add the flour mixture and milk until well combined. Pour into a greased 10"x15" pan. Bake at 350 degrees for minutes. For the Frosting In a mixer bowl, beat the cream cheese and butter together. Add vanilla and orange zest and mix well. Alternate powdered sugar with orange juice, beating until frosting is spreadable consistency. Smooth on top of cooled cake.