OCTOBER MENU
Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center
bold = in Best Practice Menu Recipes book italics = food of the month
Week 1
Breakfast
Monday
October "Try It" Tuesday
Breakfast taco/burrito: Scrambled WG toast with mashed pumpkin, topped with cinnamon and dried eggs with diced bell peppers and cheese in WG tortilla, 1/2 c fresh or cranberries (craisins), 1% milk frozen blueberries, 1% milk
Wednesday
WW Applesauce Pancakes, 1/2 c green grapes, 1% Milk
Traditional Thursday
Friday
WG Muffin, 1/2 c mixed berries, 1% WG oatmeal with cinnamon, 1/2 c milk fresh or frozen strawberries, 1% milk
Toasted Cheese and Tomato WG Baked Turkey Breast, WG roll, Pot roast baked (or in slow cooker) Indian Tacos on WG pita with 1/4 c Sandwich, 1/4 c mixed fruit medley, Baked Batatas and Apples , 1% milk with 1/2 c gold potatoes and cooked lettuce and tomatoes, 1/4 c fresh baby carrots, WG toast, 1% milk sliced pears, 1% milk 1% milk
Baked chicken breast, From the Garden Rice (squash) , 1/4 c diced mango in 100% juice, 1% milk
Green apple slices , peanut butter* Prunes, low-fat cheese cubes
Kids assemble: 1/2 c low-sugar Baby carrots & low-fat ranch dip, vanilla yogurt, 1/2 c canned in 100% WG Wheat Thins juice peaches, 1/4 c WG grape nuts
WG tortilla with hummus spread and mixed bell pepper slices
Monday
Wednesday
Lunch
Snack Week 2
WG English muffin topped with banana slices and cinnamon, 1% milk
"Try It" Tuesday
WW Pumpkin Patch Pancakes, 1/2 WG Cereal (Multigrain Cheerios), 1/2 c blueberries, 1% milk c mixed berries, 1% milk
Traditional Thursday
Baked Scrambled Eggs, WG toast, 1/2 c sliced pears, 1% milk
Friday
WG Waffle, frozen 1/2 c raspberries (thawed to serve as syrup), 1% milk
Breakfast
Lunch
Snack Week 3
Oven Baked Fish, 1/4 c brown rice Cheese quesadilla on WG tortilla, mixed with 1/4 c caulifower "rice", 1/4 c pinto beans, 1/4 c baked 1/4 c green apple slices , 1% milk sweet potato cubes, 1/4 c strawberries, 1% milk
HM chicken nuggets, WG roll, 1/4 c Baked turkey breast, Aztec Grain baked broccoli, 1/4 c red grapes, 1% Salad (apples, squash) , 1% milk milk
Tasty Tots, low fat ranch dip, 1% milk
Applesauce , seeds (pumpkin or sunflower)
1 cutie orange, hard boiled egg
Blue corn tortilla chips, tomato salsa 1/2 Banana, nuts (peanuts, almonds, etc)
Traditional Thursday
Monday
Stir Fry Chicken with Veggies, 1/4 c brown rice, 1% milk
Friday
WG cereal (Multigrain cheerios), 1/2 c pears, 1% milk
WG waffle, frozen 1/2 c blueberries Fruit Breakfast Pizza (applesauce) , Blue Corn Pancakes, 1/2 c fresh or (thawed to serve as syrup), 1% milk 1% milk frozen mixed berries, 1% milk
"Try It" Tuesday
Wednesday
WG oatmeal, 1/2 c strawberries, 1% milk
Magic Meatloaf, 1/4 cup baked asparagus, 1/4 c cantaloupe, WG roll, 1% milk
Jack O' Lantern Soup (squash ), open face grilled cheese on WG bread, 1/4 c red grapes, 1% milk
WG spaghetti & meatsauce, 1/4 c Central Valley Harvest Bake baked from frozen green beans, 1% (squash) , 1/4 c green grapes, WG roll, 1% milk milk
Chicken Burrito, 1/4 c orange slices, 1% milk
Breakfast
Lunch
Red apple slices (sliced lengthwise), Nectarine slices, mixed nuts with raisins or chopped dried apricots and low-sugar yogurt dip
Pumpkin muffin squares, pomegranate arils
1/2 c banana slices, peanut butter* Cucumber slices, low-fat ranch dressing, WG Wheat Thins
Snack Week 4
WG toast, Baked Scrambled Eggs, 1/2 c green grapes, 1% milk
Monday
WG English muffin topped with banana slices and cinnamon, 1% milk
"Try It" Tuesday
WG mini bagel, low-fat cream WG waffle, 1/2 c fresh or frozen cheese, 1/2 c strawberries, 1% milk blueberries, 1% milk
Wednesday
Traditional Thursday
Fruit Breakfast Burrito (WG tortilla, peanut butter* spread, cut strawberries and bananas), 1% milk
Friday
Ground beef taco on WG tortilla with 1/4 c shredded lettuce and diced tomatoes, 1/4 c black beans
Roasted Spaghetti Squash , 1/2 c steamed brown rice, 1/4 c green apple slices, 1% milk
Oven-Baked Parmesan Chicken, WG crackers, 1/4 c baked from frozen corn, 1/4 c fresh sliced pears, 1% milk
Corn soup, WG crackers, 1/4 c roasted cauliflower popcorn (cauliflower with olive oil, S&P, topped with parmesan), 1% milk
Chicken Salad (apples) on WG bread, 1/4 c peas, 1/4 c pineapple chunks in 100% juice, 1% milk
Kids assemble: Fruity Trail Mix (Cheerios, raisins, dried apricot, dried cranberries, dried bananas, mixed nuts)
Raspberries & blackberries, lowsugar yogurt dip
Ants on a log (celery, peanut butter*, raisins), 1% milk
Peaches in 100% juice, lowfat cottage cheese
WG toast with mashed avocado and cherry tomato slices
Breakfast
Lunch
Snack
Food of the Month: Apples, Winter Squash
*NOTE: Can substitute low-sugar/low-fat vanilla yogurt or cream cheese for peanut butter for kids with peanut allergies.
OCTOBER RECIPE BOOK 2022
Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center
Table of Contents Week 1 Recipes ............................................................................................................................... 2 Toasted Cheese and Tomato Sandwich .................................................................................................. 2 Baked Batatas and Apples ....................................................................................................................... 3 WW Applesauce Pancakes ...................................................................................................................... 4 Hummus.................................................................................................................................................. 6 From the Garden Rice ............................................................................................................................. 5
Week 2 Recipes ............................................................................................................................... 6 Oven Baked Fish...................................................................................................................................... 7 Tasty Tots ................................................................................................................................................ 8 Pumpkin Patch Pancakes ........................................................................................................................ 9 HM Chicken Nuggets ............................................................................................................................. 10 Baked Scrambled Eggs .......................................................................................................................... 11 Aztec Grain Salad .................................................................................................................................. 12 Stir Fry Chicken with Veggies ................................................................................................................ 14
Week 3 Recipes ............................................................................................................................. 15 Magic Meatloaf ..................................................................................................................................... 15 Jack O’ Lantern Soup ............................................................................................................................. 16 Fruit Breakfast Pizza .............................................................................................................................. 17 Pumpkin Muffin Squares....................................................................................................................... 19 Blue Corn Pancakes ............................................................................................................................... 20 Central Valley Harvest Bake .................................................................................................................. 21 Chicken Burrito ..................................................................................................................................... 23
Week 4 Recipes ............................................................................................................................. 24 Baked Scrambled Eggs .......................................................................................................................... 24 Roasted Spaghetti Squash..................................................................................................................... 25 Oven Baked Parmesan Chicken ............................................................................................................. 26 Chicken Salad ........................................................................................................................................ 27
1
Week 1 Recipes Toasted Cheese and Tomato Sandwich Servings: 24 Ingredient Whole-grain bread (at least 0.9 oz per slice) Reduced fat processed American Cheese, sliced, 1 oz slices Fresh tomatoes, 1 ¾ oz slices
Weight or Measure 48 slices 3 lb or 48 slices 2 lb 10 oz or 24 slices
Instructions: 1. On half-sheet pans (13" x 18" x 1") which have been lightly coated with pan release spray, place half the bread slices 6 per pan. For 24 servings, use 2 pans. For 48 servings, use 4 pans. 2. Top each slice of bread with 1 oz (1 slice) of cheese, 1 ½ oz (1 slice) of tomato, and another 1 oz (1 slice) of cheese. Cover with remaining bread slices. 3. Bake until lightly browned: Conventional oven: 400° F for 15-20 minutes Convection oven: 350° F for 10-15 minutes • CCP: Hold for hot service at 140° F or warmer. 4. Cut each sandwich in half diagonally. Serve immediately. 5. Portion is ½ sandwich. CACFP Guidelines: 1 sandwich provides: 2 oz of cheese and 2 slices of bread. Marketing Guide: Tomatoes: 3 lb 2 oz (24 servings)
2
Baked Batatas and Apples Servings: 25 Ingredient Brown sugar, packed Ground cinnamon Salt Nonstick cooking spray Sweet potatoes (batatas dulces), fresh, peeled, ½” cubed Apples, fresh, peeled, cored, ½” cubed Canola oil Orange juice
Weight or Measure ¾ cup 2 tsp 1 tsp 1 spray 2 lb 3 ½ oz or 2 qt ¼ cup 2 lb 15 oz or 3 qt ½ cup ¼ cup 8 oz or 1 cup
Instructions: 1. Preheat oven to 350 °F. 2. Prepare cinnamon-sugar mixture: In an extra-large bowl, combine brown sugar, cinnamon, and salt. 3. Lightly coat steam table pan (12″ x 20″ x 2½″) with nonstick cooking spray. For 25 servings, use 1 pan. 4. Add sweet potatoes (batatas dulces), apples, oil, and orange juice to the cinnamon-sugar mixture and toss. 5. Place the sweet potato (batata dulce) and apple mixture in the pan. For 25 servings, use 1 pan. 6. Cover with foil and bake for 50-60 minutes, or until sweet potatoes (batatas dulce) are tender. • Critical Control Point: Heat to 140 °F for at least 15 seconds. 7. Serve ½ cup (No. 8 scoop). • Critical Control Point: Hold at 140 °F or higher. CACFP Guidelines: ½ cup (No. 8 scoop) provides: ¼ cup vegetable and ¼ cup fruit Marketing Guide: Sweet potatoes: 2 lb 13 oz Apples: 3 lb 13 oz
3
WW Applesauce Pancakes Servings: 25 Ingredient Lowfat 1% milk Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil Canned applesauce Whole wheat flour Baking powder Salt Sugar Ground cinnamon
Weight or Measure 1 ¼ cups 4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp 1 lb 2 oz or 2 cups 15 oz or 3 ½ cups 2 tbsp 1 tsp 2 oz or ¼ cup ¼ tsp
Instructions: 1. Combine milk, eggs, oil, and applesauce in a mixing bowl. Mix with paddle attachment (or electric hand mixer, or whisk if no equipment) for 1 minute on low speed until blended. 2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment, mix batter for 15 seconds on low speed until combined. Scrape down sides of bowl. 3. Mix for 1 minute on medium speed. 4. Portion batter with level No. 16 scoop (¼ cup) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.) 5. Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute. 6. Portion is 1 pancake. 7. No CCP necessary. CACFP Guidelines: 1 pancake provides the equivalent of 1 slice bread.
4
From the Garden Rice Servings: 24 Ingredient Rice, brown, dry Asparagus, chopped Baby carrots, chopped Bell pepper, red or green, chopped Squash, chopped Mushrooms, sliced Olive oil Water, divided Cooking Spray
Weight or Measure 4 cups 2 cups 3 cups 1 cup 2 cups 1 cup 2 Tbsp 6 cups -
Instructions: 1. Preheat oven to 425°F. Spray roasting pan with cooking spray. 2. Combine carrots, asparagus, peppers, squash, mushrooms and ½ cup of water in pan. 3. Cook for 20 minutes, stirring at 10 minutes. 4. While vegetables are cooking, make rice as directed on package. 5. Heat oil in medium-sized pot. Add rice. Cook for 2 minutes, stirring occasionally. 6. Add 1 cup of water. Cook until water is absorbed. 7. Add remaining water 1 cup at a time, stirring until absorbed before adding more. 8. Add vegetable mixture to rice. CACFP Guidelines: ¾ cup provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables Fun Fact: Combining vegetables with rice makes a quick side dish for any meal. If short on time, use a frozen vegetable mix!
5
Hummus Servings: 25 Ingredient Canned-low sodium garbanzo beans or chickpeas, rinsed, drained Lemon juice Fresh garlic cloves, peeled Olive oil Salt Ground cumin Ground white pepper Fresh cilantro, diced
Weight or Measure 6 lb or approx. 1 ½ no. 10 cans (2 qt 2 2/3 cups) 2 ¼ cups 6 oz or 1 1/3 cup 3 Tbsp ¾ tsp 1 Tbsp 1 ½ tsp 2 ½ cups 2 Tbsp
Instructions: 1. Combine garbanzo beans, lemon juice, garlic, oil, salt, cumin, and pepper in a food processor. Puree on medium speed for 1-2 minutes until beans have a smooth consistency. DO NOT OVERMIX. 2. Using a rubber spatula, scrape black bean mixture into a large bowl. 3. Add cilantro. Stir well. 4. Transfer 3 qt 1/2 cup (about 7 lb 5 oz) black bean hummus to a steam table pan (12" x 20" x 2 1/2"). Cover pans tightly. For 25 servings, use 1 pan. For 50 servings, use 2 pans. • Critical Control Point: Cool to 40 °F or lower within 4 hours. • Critical Control Point: Hold at 40 °F or lower. CACFP Guidelines 1/2 cup (No. 8 scoop) provides: Legume as Meat/Meat Alternate: 2 oz meat/meat alternate. OR Legume as Vegetable: 1/2 cup vegetable.
6
Week 2 Recipes Oven Baked Fish Servings: 25 Ingredient Enriched dry bread crumbs Salt Ground black or white pepper Frozen fish portions, cod or tilapia, thawed (at least 2 ounce each) Lowfat plain yogurt OR Lowfat mayonnaise
Weight or Measure 4 oz or ¾ cup 1 ½ tsp ½ tsp 3 lb 2 oz or 25 each 3 oz or 1/3 cup OR 3 oz or 1/3 cup
Instructions: 1. In a small bowl, combine bread crumbs, salt, and pepper. Reserve for step 3. 2. Pat fish portions dry with paper towels. In a separate bowl, coat fish with yogurt or salad dressing or mayonnaise. 3. Roll fish portions in bread crumbs to coat. 4. Place 12-13 pieces of fish in a single layer on half-sheet pans (13" x 18" x 1") which have been lightly coated with pan release spray. For 25 servings, use 2 pans. For 50 servings, use 4 pans. 5. Bake until fish flakes easily with a fork: Conventional oven: 500° F for 17 minutes Convection oven: 450° F for 15 minutes • CCP: Heat to 145° F or higher. • CCP: Hold for hot service at 140° F or warmer. 6. Portion is 1 piece (1 ½ oz). CACFP Guidelines: 1 piece provides: 1 ½ oz of cooked fish
7
Tasty Tots Servings: 25 Ingredient Fresh sweet potatoes, peeled, coarsely shredded Canned low-sodium garbanzo beans (or chickpeas), with liquid Vegetable oil Salt Granulated garlic Fresh green onions, finely diced Ground black pepper Onion powder Ground cinnamon
Weight or Measure 6 lbs or 1 gal 1 qt 3 lb 7 oz or 2 qt 1.5 cups ½ cup 2 tsp 2 tsp 3 oz or ¾ cup 2 tbsp 1 tsp 2 tsp 2 tsp
Instructions: 1. Spread shredded sweet potatoes evenly on a sheet pan (18” x 26” x 1”) lightly coated with pan release spray. For 25 servings, use 1 pan. 2. Bake sweet potatoes until slightly tender. DO NOT OVERCOOK. For a conventional oven cook at 350 °F for 20 minutes, and for convection oven cook at 350 °F for 15 minutes. 3. Puree garbanzo beans, including the liquid, in a food processor to a smooth consistency. Yields for 25 servings: about 1 qt 3 ¼ cups (3 lb 6 oz). 4. Combine sweet potatoes, pureed garbanzo beans, oil, salt, garlic, onions, pepper, onion powder, and cinnamon. Mix well. Refrigerate at 40 °F for 40-50 minutes to make tots easier to form. 5. Using a No. 40 scoop, place mixture 1-inch apart on sheet pan (18” x 26” x 1”) lined with parchment paper and lightly coated with pan release spray. For 25 servings, use 2 pans. Makes about 150 tots. 6. Cover tots on sheet pan with layer of parchment paper, then use a second sheet pan and lightly press to slightly flatten the tots. 7. Bake until light brown. Cook in conventional oven at 400 °F for 12 minutes, and convection oven at 400 °F for 9 minutes. • Critical control point: Heat to 140 °F or higher for at least 15 seconds • Critical Control Point: Hold at 135 °F or higher for hot service. 8. Serve 4 tots. CACFP Guidelines: 4 tots provide: 1/2 c vegetable Marketing Guide: Sweet potatoes: 9 lb 14 oz Green onions: 3 ¾ oz 8
Pumpkin Patch Pancakes Servings: 32 Ingredient Flour, whole wheat Baking powder Cinnamon, ground 1% (low-fat) milk Applesauce, unsweetened Egg Pumpkin puree, canned Vanilla yogurt, low-fat
Weight or Measure 2 cups 4 tsp 1 tsp 2-1/2 cups ¼ cup 2 1 cup 1 cup
Instructions: 1. In a large mixing bowl, combine flour, baking powder and cinnamon. 2. In a separate bowl, mix milk, applesauce, egg, pumpkin and yogurt until combined. 3. Add wet ingredients to flour mixture and stir until moist. Batter may still be lumpy. 4. Lightly coat griddle or skillet with cooking spray and heat on medium. 5. Pour batter onto hot griddle (about 2 Tbsp for each pancake). 6. Cook until bubbles burst, flip and cook until golden on both sides. CACFP Guidelines: 1 pancake is equivalent to ½ oz grain equivalent.
9
HM Chicken Nuggets Servings: 25 Ingredient Enriched dry bread crumbs Salt Ground black or white pepper Raw boneless, skinless chicken (at least 1.1 oz each) Lowfat plain yogurt OR Lowfat mayonnaise
Weight or Measure 4 oz or ¾ cups 1 ½ tsp ½ tsp 3 lb 7 oz or 50 each 3 oz or 1/3 cup OR 3 oz or 1/3 cup
Instructions: 1. In a small bowl, combine bread crumbs, salt, and pepper. Reserve for step 3. 2. In another bowl, coat chicken with yogurt or salad dressing or mayonnaise. 3. Roll chicken pieces in bread crumbs to coat. 4. Place 25 pieces of chicken in a single layer on each half-sheet pan (13" x 18" x 1") which has been lightly coated with pan release spray. For 25 servings, use 2 pans. For 50 servings, use 4 pans. 5. Bake: Conventional oven: 500° F for 13-17 minutes Convection oven: 450° F for 12-15 minutes • CCP: Heat to 165° F or higher. • CCP: Hold for hot service at 140° F or warmer. 6. Portion is 2 pieces (1½ oz). CACFP Guidelines: 2 pieces provide 1 ½ oz of cooked poultry
10
Baked Scrambled Eggs Servings: 25 Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded
Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups
Instructions: 1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended. 3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan. 4. Bake: • Conventional oven: 350° F for 20 minutes Stir once after 15 minutes. • Convection oven: 300° F for 10 minutes • CCP: Heat to 160° F or higher. 5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance. 6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir. 7. Sprinkle 8 oz (2 cups) cheese (optional) over pan. • CCP: Hold for hot service at 140° F or warmer. 8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece. CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat
11
Aztec Grain Salad Servings: 25 Ingredient Quinoa, dry Water Fresh Granny Smith apples, peeled, cored, cubed ¾” Fresh butternut squash, peeled, cubed ½” Canola oil Ground ginger Ground cinnamon Frozen orange juice concentrate Extra virgin olive oil Honey Dijon mustard Red wine vinegar Salt Ground black pepper Ground white pepper Fresh cilantro, finely chopped Dried cranberries, finely chopped Golden raisins, seedless, finely chopped
Weight or Measure 2 lb 3 oz or 1 qt ½ cups 2 qt 3 cups 1 lb 13 oz or 1 qt 1 cup 2 lb or 1 qt 3 cups ¼ cup 1 tsp 2 ½ tsp 6 oz or ¾ cup ½ cup 1 tbsp 1 tsp 1 ½ tsp ½ cup ½ tsp ½ tsp ¼ tsp 1 tbsp 10 oz or 2 cups 10 oz or 2 cups
Instructions: 1. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. 2. Combine quinoa and water in a covered stockpot and bring to a boil. Reduce heat and simmer until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Refrigerate at 40 °F. 3. Combine apples, squash, and canola oil. Add half of the ginger and half of the cinnamon. Reserve remaining ginger and cinnamon for step 6. Toss well to coat. 4. Transfer apple/squash mixture to a sheet pan (18” x 26” x 1”). For 25 servings, use 1 pan. 5. Roast until squash is soft and slightly brown on the edges. DO NOT OVERCOOK. • Conventional oven: 400 °F for 15-20 minutes • Convection oven: 400 °F for 12-15 minutes 6. Combine orange juice concentrate, olive oil, honey, mustard, vinegar, salt, black pepper, white pepper, cilantro, and remaining ginger and cinnamon. Whisk dressing until combined. 7. In steam table pan (12” x 20” x 4”) combine quinoa, apple/squash mixture, cranberries, raisins, and dressing. Mix well. For 25 servings, use 1 pan. • Optional: garnish with additional chopped cilantro. 8. Cover and refrigerate at 40 °F within 4 hours to allow flavors to combine. Refrigerate until ready to serve. 12
9. Portion with 8 fl oz spoodle (1 cup). CACFP Guidelines: 1 cup provides: 1/8 cup vegetable, 3/8 cup fruit, and 1 oz equivalent grains. Marketing Guide: Granny Smith Apples: 2 lb 6 oz Butternut Squash: 2 lb 8 oz
13
Stir Fry Chicken with Veggies Servings: 25 Ingredient Cornstarch Water, cold Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Chicken stock, non-MSG Fresh carrots, peeled, ¼” slices OR Frozen sliced carrots Vegetable oil Fresh onion, chopped Fresh broccoli, chopped OR Frozen mixed oriental vegetables Raw chicken, skinless, boneless, ½” cubes
Weight or Measure 2 oz or ¼ cup 3 Tbsp ½ cup ½ cup ¼ tsp 1 Tbsp ½ tsp 1 tsp 1 qt 2 lb 13 oz or 2 qt 1 cup OR 3 lb 6 oz or 3 qt ¾ cup 10 oz or 2 cups 2 lb 13 oz or 1 gal 1 1/8 qt OR 2 qt 3 1/8 cup 4 lb 8 oz
Instructions: 1. Dissolve cornstarch in cold water and soy sauce. Add ginger, granulated garlic, and pepper. 2. Heat chicken stock to a boil and slowly stir in cornstarch mixture. Return to a simmer. 3. Cook for 3-5 minutes, until thickened. Remove from heat. 4. Sauté sliced carrots in oil for 4 minutes. 5. Add onions, cook for 1 minute. 6. Add broccoli and cook for 2 minutes. Place in serving pans (9" x 13" x 2"). For 25 servings, use 2 pans. For 50 servings, use 4 pans. Keep warm. 7. Sauté chicken in oil for 2-3 minutes. Add chicken to vegetables in pans. Add sauce and mix to coat chicken and vegetables. • CCP: Heat to 165° F or higher. 8. CCP: Hold for hot service at 140° F or warmer. Portion with 2 rounded No. 10 scoops (¾ cup 1 Tbsp). CACFP Guidelines: ¾ cup 1 tablespoon (2 rounded No. 10 scoops) provides the equivalent of 2 oz of cooked lean meat and ⅝ cup of vegetable. Marketing Guide: Carrots: 3 lb 7 oz (25 servings), 6 lb 14 oz (50 servings) Mature onions: 12 oz (25 servings), 1 lb 8 oz (50 servings) Broccoli: 3 lb 8 oz (25 servings), 7 lb (50 servings) 14
Week 3 Recipes Magic Meatloaf Servings: 24 Ingredient Turkey, ground Ketchup Brown sugar Mustard Garlic powder Egg 1% (low-fat) milk Black pepper Wheat cereal squares Beans, black
Weight or Measure 3 lbs 1 cup ¼ cup 2 tsp 2 tsp 2 2 Tbsp ½ tsp 3 cups 1 cup
Instructions: 1. Preheat oven to 350°F. 2. In bowl, combine ketchup, brown sugar and mustard. Mix well. 3. Remove ¼ cup of mixture from bow to use later. 4. To the mixture in bowl, add garlic powder, egg, milk, beans, turkey and black pepper, and mix well. 5. Stir in wheat cereal squares. Let stand for 5 minutes. 6. Break up cereal squares and add ground beef. Mix. 7. Shape into loaf pans. 8. Bake at 350°F for 1 hour and 5 minutes. Brush on reserved ketchup mixture and bake for 15 minutes. CACFP Guidelines: 1 slice provides: 1.5 oz equivalent of meat/meat alternate
15
Jack O’ Lantern Soup Servings: 24 Ingredient Vegetable oil Onion, chopped Butternut squash, peeled and cubed Pumpkin puree, canned Chicken or vegetable broth, canned Thyme, ground Yogurt, plain, low-fat
Weight or Measure ¼ cup 2 cups 4 each 3 cups 4 cups 1 tsp 1 cup
Instructions: 1. Heat oil in large saucepan. Add onions and cook until translucent. 2. Add squash, broth, purée and thyme. Bring to a boil, reduce heat and allow to simmer (about 30 to 45 minutes). 3. Purée the mixture in small batches. 4. Pour 1/2 cup serving into bowls. 5. Garnish top with a spoonful of yogurt. CACFP Guidelines: ½ cup serving provides: ¼ cup equivalent of vegetables Fun Tip: This soup can be made in advance, frozen and thawed to serve
16
Fruit Breakfast Pizza Servings: 25 Ingredient Non-fat vanilla yogurt Low-fat cream cheese Vanilla extract Honey Canola oil Brown sugar Canned applesauce, unsweetened Frozen or liquid whole eggs Whole wheat flour Baking powder Cinnamon Oats, rolled, dry Fresh strawberries, sliced Fresh bananas, sliced Fresh blueberries
Weight or Measure 1 lb or 2 cups 1 lb or 2 cups 1 tbsp 2 tsp 3 oz or ¼ cup 1 tsp 2/3 cup 12 oz or 1 ½ cups 9 oz or 1 cup 2 tbsp 4 oz or ½ cup 1 tbsp 2 2/3 tsp 15 oz or 3 1/3 cups 1 tbsp 1 tsp 8 oz or 3 cups 2 lb or 3 ½ cups 1 lb or 2 ½ cups 1 lb or 3 cups
Instructions: 1. Pour yogurt, cream cheese, 2 tsp vanilla extract, and honey in a commercial mixer (batch as needed). Set remaining vanilla extract aside for step 6. (Recommend to cook in batches of 25) Using a paddle attachment, mix on medium speed until smooth. 2. DO NOT OVERMIX. Refrigerate. Set aside for step 13. For 25 servings, mix for 2-3 minutes. • Critical Control Point: Cool to 40 °F or lower within 4 hours. • Critical Control Point: Hold at 40 °F or below. 3. Combine oil and sugar in a commercial mixer (batch as needed). Using a paddle attachment, mix on medium speed until mixture has a crumbled consistency. DO NOT OVERMIX. 4. Add applesauce, eggs, and remaining vanilla extract. Mix on medium speed until smooth. DO NOT OVERMIX. For 25 servings, mix for 2–3 minutes. 5. Slowly add flour, baking powder, and cinnamon. Mix on medium speed until smooth. DO NOT OVERMIX. For 25 servings, mix for 2–3 minutes. 6. Fold in rolled oats. 7. Press 1 qt (about 3 lb 3 oz) dough into a half sheet pan (18″ x 13″ x 1″) lightly coated with pan-release spray. For 25 servings, use 1 pan. 8. Bake. Conventional oven: 350 °F for 25–30 minutes. Convection oven: 325 °F for 20–25 minutes. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 9. Remove pizza crust from oven. Allow to rest 45 minutes to 1 hour at room temperature before adding yogurt mixture. 10. Spread 1 qt 1 cup (about 2 lb 10 oz) yogurt mixture over each pan. 17
11. Arrange strawberries, bananas, and blueberries in any decorative pattern of choice by shingling fruit. • Critical Control Point: Cool to 40 °F or lower within 4 hours. • Critical Control Point: Hold at 40 °F or below. 12. Portion: Cut each pan 5 x 5 (25 pieces per pan). Serve 1 piece (about 3¹⁄2″ x 2¹⁄2″). CACFP Guidelines: 1 piece provides: ½ cup fruit and 1.5 oz equivalent grains Marketing Guide: Strawberries: 2 lb 5 oz Bananas: 1 lb 9 oz Blueberries: 1 lb 1 oz
18
Pumpkin Muffin Squares Servings: 25 Ingredient Flour, whole wheat Enriched bread flour Baking powder Baking soda Salt Ground cinnamon Nutmeg Ground ginger Brown sugar Canola oil Frozen or liquid whole eggs Egg whites Vanilla extract Pumpkin, canned Raisins
Weight or Measure 7.75 oz or 1 ¾ cups 7.25 oz or 1 ½ cups 2 tbsp 1 ½ tsp 1 tsp 1 tsp 2 tsp ½ tsp ½ tsp 13 1/3 oz or 1 2/3 cups ¾ cup 1.5 oz or 2 tbsp 2 tsp 3 oz or 1/3 cup 2 tsp 2 tsp 1 lb 4 oz or 2 1/3 cups 2.5 oz or 1/3 cup
Instructions: 1. Place flour, baking powder, baking soda, salt, cinnamon, nutmeg, and ginger in a commercial mixer (batch as needed). Using a paddle attachment, mix on low speed for 1 minute. Leave dry ingredients in mixer. Set aside for step 4. 2. Combine sugar and oil in a large bowl. 3. Add eggs and vanilla extract. Stir well. 4. Combine egg mixture with dry ingredients. Mix for 3–5 minutes on low speed. Batter will be lumpy. DO NOT OVERMIX. 5. Fold in pumpkin and raisins. Stir well. 6. Pour 2 qt (about 5 lb 10 oz) batter into a half steam table pan (12" x 10" x 2 1/2”) lightly coated with pan release spray. For 25 servings, use 1 pan. 7. Bake until golden brown. For conventional oven, bake at 350 °F for 40–45 minutes. For convection oven, bake at 325 °F for 35–40 minutes. 8. Portion: Cut each pan 5 x 5 (25 pieces per pan). Serve 1 piece (about 2" x 2 3/8”). CACFP Guidelines: 1 piece provides: 1 oz equivalent grains.
19
Blue Corn Pancakes Servings: 12 pancakes Ingredient Blue Corn Meal Whole Wheat Flour Sugar Baking powder Salt 1% milk Melted butter Eggs
Weight or Measure 1 cup 1 cup 1 tbsp 1 tsp ½ tsp 2 cups 2 tbsp 2 eggs
Instructions: 1. Add cornmeal, flour, sugar, baking powder and salt to a medium to large mixing bowl and whisk to combine. 2. Combine milk, egg and melted butter and whisk together. 3. Add wet ingredients a little at a time to the dry ingredients and gently, slowly stir until just combined (want a semi-thick batter). Let set for at least 10 minutes (can be done overnight). 4. Preheat your griddle/skillet over medium/medium-low heat. Once hot, scoop ¼ cup onto the griddle or pan. Cook until bubbles appear and the sides are beginning to dry – about 3-4 minutes. Cook for another 2-4 more minutes on the other side. 5. Serve with ½ cup fresh or frozen thawed berries. Can be topped with agave nectar. *NOTE: these freeze and thaw well! CACFP Guidelines: 1 pancake provides: 0.5 oz equivalent grain, ½ cup equivalent fruit
20
Central Valley Harvest Bake Servings: 25 Ingredient Fresh butternut squash (or other in season squash), peeled, cubed ½” Extra virgin olive oil Fresh red onions, diced Fresh jalapeno peppers, finely diced Fresh red bell peppers, diced Red quinoa, dry Water Canned low-sodium black beans, drained, rinsed OR Dry black beans, cooked Fresh oregano, chopped Sweetened applesauce Kosher salt Fresh lime juice (optional) Low-fat granola, no fruit
Weight or Measure 5 lb 4 oz or 1 gal ¼ qt 2 ½ tbsp 4 oz or ¾ cup 3 tbsp 4 ¼ oz or ¾ cup 1 oz or 1/8 cup 3/8 cup 8 ½ oz or 1 cup (for either) ¼ cup 1 tbsp 12 ½ oz or 1 1/3 cups 1 tsp 1/8 cup 8 oz or 2 ¼ cups
Instructions: 1. Toss squash in half of oil reserving the other half for step 3. Transfer to a sheet pan (18”x 26”x 1”) lightly coated with pan release spray. For 25 servings, use 1 pan. 2. Roast uncovered until lightly brown around the edges. For conventional oven, cook at 350 °F for 30 minutes. For convection oven, cook at 350 °F for 22 minutes. • Critical Control Point: Hold at 135 °F or higher. 3. Toss onions, jalapeno peppers, and red peppers with remaining oil. 4. Line a sheet pan (9”x 13”x 1”) with aluminum foil or a nonstick pan liner. Spread vegetable mixture on sheet pan. 5. Roast in conventional oven at 350 °F for 15 minutes, and at 350 °F for 10 minutes in convection oven. Check mixture after 10 minutes. Cook vegetables until they soften and turn brown around the edges. DO NOT OVERCOOK. Remove from oven. • Critical Control Point: Hold at 135 °F or higher. 6. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. 7. Combine quinoa and water in a covered saucepan and bring to a boil. Reduce heat to low and simmer until water is completely absorbed, about 15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. 8. Combine squash, black beans, quinoa, and oregano. 9. Mix in applesauce, salt, and optional lime juice. 10. Fold in onion and pepper mixture. 21
11. Lightly coat steam table pan (12”x 20”x 2 ½”) with pan release spray. Pour mixture into pan, pressing to gently to pack. For 25 servings, use 1 pan. 12. Sprinkle granola evenly over the top. 13. Bake until heated through and granola is lightly browned. For conventional oven, bake at 350 °F for 30 minutes. For convection oven, bake at 350 °F for 22 minutes. • Critical Control Point: Heat for 140 °F or higher for at least 15 seconds. • Critical Control Point: Hold for hot service at 135 °F or higher. 14. Portion with No. 8 scoop (½ cup). CACFP Guidelines: ½ cup (No. 8 scoop) provides: ½ cup vegetable and ¼ oz equivalent grains. Marketing Guide: Butternut squash: 6 lb 4 oz Red onions: 5 oz Jalapeno peppers: 1 oz Red bell peppers: 5.5 oz Dry black beans: 4.25 oz Tip: Complements grilled chicken or roasted turkey nicely!
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Chicken Burrito Servings: 25 Ingredient Water Brown rice, long-grain, regular, dry Fresh cilantro, finely diced Frozen, cooked diced chicken, thawed, ½” Canned no-salt-added pinto beans, drained, rinsed OR Dry pinto beans, cooked Low-fat cheddar cheese, shredded Ground oregano Ground cumin Canned low-sodium salsa Whole grain tortillas, 8” (1.5 oz each)
Weight or Measure 2 ½ cups 12.5 oz or 1 ¾ cups ¼ cup 1 lb 11 oz or 1 qt 2 ¼ cups 1 lb 10 oz or 3 cups (for either) 12 oz or 3 cups ½ tsp ¾ tsp 1 lb 13 oz or 3 ¼ cups 25 each
Instructions: 1. Boil water. 2. Place brown rice in a steam table pan (12″ x 10″ x 2 ½”). Pour boiling water over brown rice. Stir. Cover pan tightly. For 25 servings, use 1 pan. 3. Bake in conventional oven at 350 °F for 40 minutes or in convection oven at 325 °F for 40 minutes. 4. Remove cooked rice from oven and let stand covered for 5 mins. Fold in cilantro. Set aside. 5. Combine chicken, beans, cheese, oregano, cumin, and salsa in a large bowl. Stir well. • Yields: For 25 servings, about 3 qt (about 5 lb 12 oz). 6. Assembly: using a No. 30 scoop (1/8 cup), spread rice on center of tortilla. 7. Using a No. 8 scoop (1/2 cup) place chicken mixture on top of rice. 8. Roll in the form of a burrito and seal. 9. Place burritos seam side down on steam table pan (12″ x 20″ x 2¹⁄2″) lined with parchment paper. For 25 servings, use 1 pan. 10. Cover and bake in conventional or convection oven at 350 °F for 10 minutes. • Critical Control Point: Heat to 165 °F for at least 15 seconds. • Critical Control Point: Hold for hot service at 140 °F or higher. 11. Serve 1 burrito. CACFP Guidelines: 1 burrito provides: Legume as Meat Alternate: 2 oz equivalent meat/meat alternate, 1/8 cup vegetable, and 1.75 oz equivalent grains. OR Legume as Vegetable: 1.5 oz equivalent meat/meat alternate, 1/4 cup vegetable, and 1.75 oz equivalent grains. 23
Week 4 Recipes Baked Scrambled Eggs Servings: 25 Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded
Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups
Instructions: 1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended. 3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan. 4. Bake: • Conventional oven: 350° F for 20 minutes Stir once after 15 minutes. • Convection oven: 300° F for 10 minutes • CCP: Heat to 160° F or higher. 5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance. 6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir. 7. Sprinkle 8 oz (2 cups) cheese (optional) over pan. • CCP: Hold for hot service at 140° F or warmer. 8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece. CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat
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Roasted Spaghetti Squash Servings: 25 Ingredient Nonstick cooking spray Spaghetti squash, fresh, whole (gently wash spaghetti squash under running water before cooking) Tomato sauce Garlic powder Italian seasoning, dried Mozzarella cheese, part-skim, shredded Basil, fresh, chopped (gently wash basil under running water before cutting)
Weight or Measure 1 spray 2 lb 12 oz (about 1 medium squash) 1 lb 10.5 oz or 3 cups 2 tbsp 2 tsp 1 tsp 3 1/8 oz or ¾ cup ¼ cup
Instructions: 1. Wash hands with soap and water for at least 20 seconds. 2. Preheat oven to 400 °F. 3. Lightly spray a baking sheet with nonstick cooking spray. Set aside. 4. Soften spaghetti squash by cooking for 5–7 minutes in the oven. Remove from the oven. 5. Cut spaghetti squash in half, lengthwise. Using a spoon, scrape out seeds. 6. Place squash on baking sheet with hollowed-side down. Bake for 45–50 minutes or until a fork will easily go into the peel. Heat to an internal temperature of 140 °F or higher for at least 15 seconds. 7. While squash is cooking, place tomato sauce, garlic powder, and Italian seasoning in a small saucepan. Stir. Heat on medium heat for about 7–10 minutes. Heat to 140 °F or higher for at least 15 seconds. 8. Remove squash from the oven and carefully turn over. Use a fork to scoop the squash out of the peel. Place contents in a large bowl. 9. Combine squash and seasoned tomato sauce. Toss. 10. Serve ⅓ cup (#12 scoop) squash topped with ½ Tbsp cheese. Garnish with basil. Serve immediately, or keep warm at 140 °F or higher. CACFP Guidelines: 1 serving (1/3 cup) provides: ¼ cup vegetables
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Oven Baked Parmesan Chicken Servings: 25 Ingredient Low Fat Mayonnaise Prepared yellow mustard Parmesan cheese, grated Enriched dry bread crumbs Ground black or white pepper Raw chicken thighs with bone, without skin (at least 2.9 oz each)
Weight or Measure 4 oz or ½ cup 1 tsp 4 oz or ½ cup 2 oz or ¼ cup 2 Tbsp ½ tsp 4 lb 8.5 oz or 25 servings
Instructions: 1. Combine salad dressing or mayonnaise and mustard in a bowl. 2. In another bowl, combine Parmesan cheese, bread crumbs and pepper. 3. Using a pastry brush, coat chicken with the mayonnaise mixture. 4. Dredge chicken in the crumb mixture. Place 12-13 pieces of chicken on each half-sheet pan (13" x 18" x 1") which has been lightly coated with pan release spray. For 25 servings, use 2 pans. For 50 servings, use 4 pans. 5. To Bake: Conventional oven: 350° F for 25 minutes Convection oven: 325° F for 20 minutes • CCP: Heat to 165° F or higher. Remove chicken from bone. • CCP: Hold for hot service at 140° F or warmer. 6. Portion with No. 12 scoop (⅓ cup). CACFP Guidelines: ⅓ cup (No. 12 scoop) provides: 1 ½ oz of cooked poultry
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Chicken Salad Servings: 24 Ingredient Chicken, canned, drained Mustard Honey Apples, diced Raisins Black pepper Parsley or cilantro (optional), chopped
Weight or Measure 4- 15 oz cans ¾ cup ½ cup 4 cups 1 cup 1 tsp ½ cup
Instructions: 1. In a large bowl, combine chicken, mustard, honey and apples. Mix well. 2. Sprinkle raisins and pepper on top of salad. If using parsley or cilantro, add that as well. 3. Serve ½ cup on a lettuce leaf or on a slice of whole wheat bread. CACFP Guidelines: ½ cup provides: 1.5 oz equivalent of meat and 1/8 cup equivalent of fruit
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OCTOBER SHOPPING LIST
Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center
October Shopping List
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Produce
Blueberries (fresh or frozen) Green apples Tomatoes
Sweet potatoes Apples of choice
Green grapes Gold potatoes Baby carrots
Shredded lettuce Tomatoes Pears Baby carrots
Turkey breast
Beef pot roast
Strawberries (fresh or frozen) Bell peppers of choice Asparagus Baby carrots In season squash of choice Garlic Cilantro Boneless, skinless chicken breast
Meat Frozen Foods Bread
Mixed bell peppers (diced or sliced) WG tortillas WG bread
Mixed berries WG bread WG rolls
WG bread
WG pita or tortillas
WG tortillas
Craisins (dried cranberries) Prunes Pumpkin
WG Grape Nuts
WG muffins of choice WG Wheat Thins
WG Oatmeal Brown rice
Baking/ Peanut butter Seasoning/ Condiments
Ground cinnamon Brown sugar Salt Nonstick spray Canola oil
Vegetable oil WW flour Baking powder Salt Sugar Ground cinnamon
Dairy
1% milk Lowfat cheese cubes
1% milk Lowfat low sugar vanilla yogurt Eggs
Dry Goods Canned Goods
Other
Mixed fruit in 100% juice
1% milk Eggs Lowfat shredded cheddar cheese Lowfat American cheese slices
Peaches in 100% juice Unsweetened applesauce
1% milk Lowfat ranch dip
Orange juice Add ingredients for your Indian Taco recipe to Thurs – pita, lettuce, tomato included
Mango in 100% juice Low sodium sliced mushrooms Low sodium garbanzo beans or chickpeas Cinnamon Olive oil Nonstick spray Lemon juice Salt Ground cumin Ground white pepper (or black) 1% milk
October Shopping List Monday Week 2 Produce
Bananas Green apple slices Sweet potatoes Green onions
Tuesday
Wednesday
Thursday
Friday
Sweet potatoes Strawberries
Blueberries Broccoli Red grapes Cutie oranges
Pears Granny smith apples Butternut squash Ginger Cilantro Turkey breast
Bananas Onions
Orange juice concentrate
WG waffles Raspberries Sliced carrots Mixed oriental vegetables
Meat
Boneless skinless chicken
Boneless, skinless chicken
Frozen Foods
Fish portions (cod or tilapia) Cauliflower “rice”
Bread
WG English muffin WG tortillas
WG roll
WG bread
Dry Goods
Enriched dry bread crumbs Brown rice
Seeds (pumpkin or sunflower)
Multigrain Cheerios Enriched dry bread crumbs
Brown rice Nuts of choice
Canned Goods
Low sodium garbanzo beans or chickpeas
Unsweetened applesauce Pumpkin Low sodium pinto beans Unsweetened applesauce WW flour Baking powder Ground cinnamon
Blue corn tortilla chips Quinoa Dried cranberries Golden raisins Ready to eat tomato salsa
Salt Ground black or white pepper
Cornstarch Low-sodium soy sauce Granulated garlic Ground ginger Ground black or white pepper Vegetable oil
1% milk Eggs Lowfat vanilla yogurt
1% milk Lowfat plain yogurt or mayo Eggs
Instant nonfat dry milk reconstituted Salt Canola oil Ground cinnamon Extra virgin olive oil Honey Dijon mustard Red wine vinegar Ground black and white pepper 1% milk Eggs Trans fat free butter Lowfat shredded cheddar cheese
Baking/ Salt Seasoning/ Vegetable oil Condiments Granulated garlic Onion powder Ground black or white pepper Ground cinnamon
Dairy
1% milk Lowfat plain yogurt (or mayo) Lowfat ranch dip
Mixed berries
Non-MSG chicken stock
1% milk
October Shopping List
Week 3
Monday
Tuesday
Wednesday
Thursday
Friday
Produce
Pears Asparagus Cantaloupe Red apples
Red grapes Nectarines Onion Butternut squash
Strawberries Bananas Blueberries Pomegranate arils
Strawberries Oranges Cucumbers Cilantro
Meat
>80% lean ground turkey
Green grapes Bananas Butternut squash (or other in season squash) Red onions Jalapeno peppers Red bell peppers Oregano
Mixed berries
Cooked diced or sliced chicken
WG rolls
WG tortillas (8”)
Frozen Foods
>80% lean ground beef WG waffles Blueberries
Green beans
Bread
WG rolls
WG bread
Dry Goods
Raisins Chopped dried apricots Wheat cereal squares Low sodium black beans
Mixed nuts
Rolled dry oats WG spaghetti Raisins
Red quinoa Low fat granola
WG oatmeal WG Wheat Thins Long grain brown rice
Pumpkin puree Chicken or vegetable broth
Low sodium black beans Sweetened applesauce
Low sodium pinto beans Ready to eat salsa
Baking/ Seasoning/ Condiments
Ketchup Brown sugar Mustard Garlic powder Black pepper
Vegetable oil Ground thyme
Blue corn meal WW flour Sugar Baking powder Salt Peanut butter Extra virgin olive oil
Ground oregano Ground cumin
Dairy
1% milk Low sugar/lowfat vanilla yogurt dip Eggs
1% milk Low-fat plain yogurt Nonfat American cheese slices
Unsweetened applesauce Low sugar marinara sauce Pumpkin Vanilla extract Honey Canola oil Brown sugar WW flour Baking powder Cinnamon Enriched bread flour Baking soda Salt Nutmeg Ground ginger 1% milk Nonfat vanilla yogurt Lowfat cream cheese Liquid whole eggs Egg whites
1% milk Eggs Trans fat free butter
1% milk Lowfat ranch dressing/dip Lowfat shredded cheddar cheese
Canned Goods
October Shopping List
Week 4
Monday
Tuesday
Wednesday
Thursday
Friday
Produce
Green grapes Shredded lettuce Tomatoes
Strawberries Pears Celery
Cauliflower (fresh or frozen)
Strawberries Bananas Avocados Cherry tomatoes Apples of choice
Meat
>80% lean ground beef
Spaghetti squash Basil Raspberries Blackberries Bananas Green apples
Blueberries WG waffles
Peas
Frozen Foods
Boneless skinless chicken thighs Corn kernels
Bread
WG bread
WG English muffins
WG mini bagels
Dry Goods
Brown rice
WG crackers Raisins Enriched dry bread crumbs
Canned Goods
WG tortillas Cheerios Raisins Dried apricot Dried cranberries Dried bananas Mixed nuts Low sodium black beans
Baking/ Seasoning/ Condiments
Instant nonfat dry milk reconstituted Salt
Nonstick spray Garlic powder Italian seasoning Ground cinnamon
Dairy
1% milk Eggs Trans fat free butter Lowfat shredded cheddar cheese
1% milk Lowfat shredded mozzarella Low sugar/fat vanilla yogurt
Tomato sauce/paste Peanut butter Lowfat mayonnaise Mustard Ground black or white pepper 1% milk Lowfat cream cheese Grated parmesan cheese
WG tortillas WG bread WG crackers of choice
Raisins
Peaches in 100% juice
Pineapple chunks in 100% juice Low sodium chicken Peanut butter Mustard Honey Black pepper
Olive oil Salt Black pepper
1% milk Lowfat shredded parmesan cheese Lowfat cottage cheese Add ingredients for your corn soup recipe to Thurs!
1% milk
