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KIWI Magazine

Grocery List

Staples

  • 2 tablespoons canola or vegetable oil (1)
  • ¼ cup + 2 tablespoons + 1 teaspoon olive oil (1S, 2S, 3, 4)
  • 5 – 7 tablespoons reduced-sodium soy sauce (use wheat/gluten-free if needed) (1)
  • 1 tablespoon reduced-sodium soy or teriyaki sauce (use wheat/gluten-free if needed) (2)
  • 1 tablespoon brown sugar (1)
  • 1/4 cup reduced-fat mayonnaise, sour cream or plain yogurt (3S)
  • 1 teaspoon Worcestershire sauce (3S)
  • 1 teaspoon white wine vinegar (3S)
  • 1 teaspoon honey (4)
  • Hot pepper sauce (such as Tabasco) (optional for 4)
  • 2 tablespoons balsamic vinaigrette dressing (or use olive oil and balsamic vinegar) (5)

Meat/Fish

  • 1 1/2 pounds boneless, skinless chicken breasts (1)
  • 1 cup cooked chicken breast (or use additional black beans) (4)
  • 1 1/2 pounds salmon fillet, preferably wild salmon (2)

Refrigerated/Frozen

  • 1 to 2 tablespoons grated Parmesan cheese (2S)
  • 1/2 cup shredded Parmesan cheese (optional for 3)
  • 1/4 to 1/2 cup crumbled blue cheese (3S)
  • 1/2 cup diced or shredded Monterey Jack or Cheddar cheese (4)
  • 12 ounces fresh mozzarella cheese (5)
  • 1 hard-boiled egg (4)
  • 3 tablespoons nonfat sour cream (4)

Produce

  • 3 tablespoons + 1 teaspoon minced garlic (18 – 20 cloves) (1) (1S) (3)
  • 1 3/4 red onions (1) (3) (4)
  • 1/2 sweet yellow onion (optional for 5)
  • 1 red bell pepper (1)
  • 1 pound broccoli (2S)
  • ½ to 1 pound celery (3S)
  • 1 small head romaine lettuce (4)
  • 2 1/2 to 3 cups fresh basil leaves (1) (5)
  • 1 pound fresh or frozen green beans (1S)
  • 1 1/2 ripe avocados (4)
  • 1 cup corn kernels, fresh, frozen, or canned (4)
  • 4 plum or Roma tomatoes (3)
  • 2 to 3 tomatoes (5)
  • 1 to 2 limes, juice only (4)
  • 1/8 lemon (1S)
  • 1 pound seedless grapes (5S)

Shelved Items

  • 16 ounces penne noodles (3)
  • 1 cup couscous (2S)
  • 1 to 2 cups white or quick-cooking brown rice (1S)
  • 4 to 8 whole wheat, corn or flour tortillas (4S)
  • 1 (14 to 16 ounce) loaf of ciabatta bread or other wide flat loaf (5)
  • 1/4 cup grainy Dijon mustard (2)
  • 1 1/4 cups reduced-sodium chicken or vegetable broth (2S)
  • 1 to 2 cups canned black beans (4)
  • 2 tablespoons pine nuts (2S)
  • 2 tablespoons raisins or currants (2S)

Recipe Cross Reference

  1. Thai Garlic and Basil Chicken with white or brown rice and green beans with lemon and garlic
  2. Broiled Salmon with Mustard-Soy Crust with couscous with toasted pine nuts and currants, and Steamed Broccoli with Olive Oil and Parmesan Cheese
  3. Light and Garlicky Penne with Plum Tomatoes with Celery Sticks with Blue Cheese Dressing
  4. Southwestern Cobb Salad with Avocado Ranch Dressing with warm tortillas
  5. Italian Caprese Sandwiches with seedless grapes
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