September Menu Guide by Southern Plains Tribal Health Board

SEPTEMBER 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

September

Monday

"Try It" Tuesday

Honey Lime Chicken, 1/4 c brown rice, 1/4 c snap peas, 1/4 c fresh or canned in juice pineapple, 1% milk

Meatball Madness (tomato Macaroni and cheese with WG Baked chicken breast, 1/4 c paste) , WG crackers , 1% milk elbow pasta, 1/4 c peas and pinto beans, Wild Rice, 1/4 c red grapes, 1% milk baked cubed turkey, 1 cutie orange, 1% milk

WG Waffle , frozen 1/2 c Baked Scrambled Eggs, 1/2 c raspberries (thawed to serve as cubed watermelon, 1% milk syrup), 1% milk

Breakfast

Lunch

Wednesday

Traditional Thursday

Friday

Fruit Breakfast Burrito (WG WG Muffin , mixed berries, 1% WG Oatmeal , topped with tortilla , peanut butter spread, milk cinnamon, 1/2 c sliced bananas cut strawberries and bananas), and strawberries, 1% milk 1% milk

Toasted Cheese and Tomato Sandwich, 1/4 c sliced fresh pears, 1/4 c raw carrots, 1% milk

WG toast topped with mashed Peaches, nuts (peanuts, avocado and diced tomatoes almonds, etc)

Kids assemble: 1/2 c lowsugar/lowfat vanilla yogurt, 1/2 c blueberries, 1/4 c WG grape nuts

1/2 banana, Sunflower butter

Multi-colored bell peppers, Dip for fresh vegetables

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

Friday

Fish in Blankets (tomatoes) , 1/4 c red grapes, 1% milk

Beef Goulash (tomatoes) , 1/4 Pulled pork sandwich on WG Indian tacos on WG Pita with c pineapple, 1% milk bun, low sugar BBQ sauce, 1/4 lettuce and diced tomatoes , c mixed fruit, 1/4 c corn 1/4 c blueberries, 1% milk kernels, 1% milk

Snack

Green apple slices, Pumpkin Muffin Squares

Ants on a log (celery, peanut butter, raisins), 1% milk

1 cutie orange, seeds (pumpkin Baby carrots, hummus or sunflower)

Week 3

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

HM Chicken Nuggets, WG roll, WG spaghetti & tomato meatsauce, 1/4 c oven roasted 1/4 c peas and corn, 1/4 c green beans, 1/4 c cantaloupe, sliced apricots, 1% milk 1% milk

Oven-baked parmesan chicken, WG bread , 1/4 c baked red potatoes, 1/4 c sliced pears, 1% milk

Grilled cheese on WG bread , Tomato Soup, 1% milk

Chicken Flatbread Pizza (tomatoes), 1/4 c orange slices, 1% milk

Cherry tomatoes , low-fat ranch dressing, 1% milk

Mini "charcuterie board": red grapes, lowfat cheese cubes, WG crackers

Watermelon, mixed nuts

Hummus wrap: WG tortilla with hummus spread and bell pepper slices

Green apple slices, peanut butter*

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

Friday

Snack Week 2

Breakfast

Scrambled eggs with diced bell WG Cereal (Multigrain WW Applesauce pancakes, peppers and cheese, WG cheerios), 1/2 c blueberries, 1% 1/2 c mixed berries, 1% milk milk toast , 1/2 c mango, 1% milk

Lunch

Baked Scrambled Eggs, 1/2 c raspberries, 1% milk

Breakfast

Lunch

Open face grilled cheese on WG bread , 1/2 c fresh pear slices, 1% milk

Oatmeal Muffin Squares, 1/2 c WG waffle , frozen 1/2 c WG Oatmeal topped with banana slices, 1% milk blueberries (thawed to serve as cinnamon, 1/2 c strawberries, 1% milk syrup), 1% milk

WG toast with low-fat cream cheese spread & strawberry slices, 1% milk Rock-N-Roll-Ups (tomatoes) with black beans on the side, 1/4 c blueberries, 1% milk

Sliced plums, low-fat cheese cubes

Friday

WG English muffin topped with banana slices and cinnamon, 1% milk

Snack Week 4

Breakfast

Lunch

Snack

Baking Powder Biscuits WG cinnamon toast , hard WG Cereal (Multigrain halved, topped with scrambled boiled egg, 1/2 c strawberries, Cheerios), 1/2 c blueberries, 1% milk 1% milk eggs and shredded cheddar cheese, 1/2 c green grapes, 1% Milk

Blue Corn Pancakes, 1/2 c WG English muffin topped with mixed berries (thawed to serve banana slices and cinnamon, as syrup), 1% milk 1% milk

WG fettucine Chicken Alfredo, Ground Beef Tacos Mediterranean Tuna Salad, 1/4 c broccoli, 1/4 c cubed (tomatoes) , 1/4 c black beans, 1/4 c red grapes, 1% milk watermelon, 1% milk 1/4 c mango, 1% milk

Creamy Wild Rice, 1/4 c red Farmer's Harvest Chili apple slices, 1/4 c cooked (tomatoes) , 1 fresh cutie asparagus (olive oil and garlic) orange, WG crackers , 1% milk 1% milk

Kids assemble: trail mix WG pita slices, tomato salsa (Multigrain Cheerios , raisins, dried apricot, Kix cereal, mixed nuts)

Sliced cucumbers, low fat ranch dip, 1% milk

Food of the Month: Tomatoes, Whole grains

Ants on a log (celery, peanut butter, raisins), 1% milk

Applesauce, hard boiled egg

*NOTE: Can substitute low-sugar/low-fat vanilla yogurt or cream cheese for peanut butter for kids with peanut allergies.

SEPTEMBER RECIPE BOOK 2022

Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center

Table of Contents Week 1 Recipes ............................................................................................................................... 2 Honey Lime Chicken .............................................................................................................................. 2 Baked Scrambled Eggs ........................................................................................................................... 3 Meatball Madness ................................................................................................................................... 4 Wild Rice ................................................................................................................................................ 6 Toasted Cheese and Tomato Sandwich ................................................................................................... 7 Dip for Fresh Vegetables ........................................................................................................................ 8 Farmer’s Harvest Chili .......................................................................................................................... 30

Week 2 Recipes ............................................................................................................................... 9 Rock-N-Roll-Ups.................................................................................................................................... 9 Pumpkin Muffin Squares ...................................................................................................................... 10 Beef Goulash ........................................................................................................................................ 11 WW Applesauce Pancakes.................................................................................................................... 12 Hummus ............................................................................................................................................... 13 Fish in Blankets ...................................................................................................................................... 9

Week 3 Recipes ............................................................................................................................. 15 Baked Scrambled Eggs ......................................................................................................................... 15 HM Chicken Nuggets ........................................................................................................................... 16 Oatmeal Muffin Squares ....................................................................................................................... 17 Oven-Baked Parmesan Chicken ............................................................................................................ 18 Tomato Soup......................................................................................................................................... 19 Hummus ............................................................................................................................................... 20 Chicken Flatbread Pizza ....................................................................................................................... 21

Week 4 Recipes ............................................................................................................................. 23 Baking Powder Biscuits ........................................................................................................................ 23 Trail Mix ............................................................................................................................................... 24 Ground Beef Tacos ............................................................................................................................... 25 Blue Corn Pancakes .............................................................................................................................. 27 Creamy Wild Rice ................................................................................................................................ 29 Mediterranean Tuna Salad .................................................................................................................... 27

Week 1 Recipes Honey Lime Chicken Servings: 25 Ingredient Raw chicken thighs, boneless, skinless Honey Fresh lime juice Salt Ground black or white pepper Lime zest

Weight or Measure 9 lb 1 lb 5 oz ½ cup 1 tbsp 1 ½ tsp 1/3 cup

Instructions: 1. Preheat oven. Conventional oven: 400 °F. Convection oven: 375 °F. 2. Combine chicken thighs, honey, lime juice, salt, pepper, and lime zest in a large bowl. Stir well. Allow flavors to blend for 15-20 minutes. 3. Place about 9 lb seasoned chicken thighs on a sheet pan (18” x 26” x 1”) lightly coated with pan release spray and lined with parchment paper. For 25 servings, use 1 pan. 4. Bake at 400 °F for 30-35 minutes in a conventional oven, or 375 °F for 30-35 minutes in a convection oven. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 5. Once chicken thighs are removed from oven, cut into ¼” cubes. 6. Transfer about 5 lb 12 oz honey lime chicken to a steam table pan (12” x 20” x 2 ½”). For 25 servings, use 1 pan. • Critical Control Point: Hold for hot service at 140 °F or higher. 7. Serve ½ cup (4 oz spoodle). CACFP Guidelines: ½ cup (4 oz spoodle) provides 2 oz equivalent meat

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

Meatball Madness Servings: 25 Ingredient Water Nonfat milk Instant potato flakes Margarine or butter, trans-fat free Salt Raw ground beef (<15% fat) Raw ground turkey (<15% fat) Instant nonfat dry milk Egg whites Oats, rolled, quick, dry Canned, no salt added tomato paste Fresh onions, finely chopped Fresh celery, diced Fresh green bell peppers Fresh carrots, shredded Ground black or white pepper Garlic powder Celery seed

Weight or Measure 2 qt 1 ¾ cups 1 lb 5 oz or 2 qt 2 ½ cups 3 oz or 1/3 cup 2 tsp 3 ¼ tsp 1 lb 13 oz or 3 ½ cups 2 tbsp 14 oz or 1 ¾ cups 1/8 cup 1 lb 1 oz or 2 1/8 cups 1 lb or 1 qt 2 cups 1 tbsp ¼ tsp 4 oz or 1/3 cup 1 tbsp 1 ¾ tsp 6 oz or 1 cup 2 tbsp 2 ¼ tsp 5 oz or ¾ cup 3 tbsp 2 tsp 8 oz or 1 ½ cups 5 oz or 1 ½ cups ¼ tsp 1 tbsp 1 tsp 1 tbsp 1 ½ tsp

Instructions: 1. Heat water to a rolling boil. 2. Pour water, milk, potato flakes, margarine, and salt in a commercial mixer (batch as needed). Using a paddle attachment, mix on low speed. Mashed potatoes should appear stiff. DO NOT OVERMIX. For 25 servings, mix for 2–3 minutes. 3. Transfer 3 gal 1 ½ cup (about 6 lb 7 oz) mashed potatoes to a steam table pan (12" x 20" x 2 ½"). For 25 servings, use 1 pan. • Critical Control Point: Hold for hot service at 140 °F or higher. 4. Set aside for step 11. 5. Place ground beef, ground turkey, milk, eggs, oats, tomato paste, onions, celery, bell peppers, carrots, pepper, salt, garlic powder, and celery seed in a commercial mixer (batch as needed). 6. Using a paddle attachment, mix on low speed for 2 –3 minutes. DO NOT OVERMIX. 7. Lightly coat a muffin pan (20 ½" x 14") with pan -release spray. Using a No. 16 scoop, portion ¼ cup 1 ⅛ tsp (about 2.4 oz) meatball mixture into each muffin cup. Flatten the top of each meatball. For 25 servings, use 3 muffin pans. 8. Bake in conventional oven at 400 °F for 25 –30 minutes. For convection oven, bake at 375 °F for 20 –25 minutes. • Critical Control Point: Heat to 165 °F or higher. 9. Remove from oven. 4

10. Transfer meatballs to a steam table pan (12" x 20" x 2 ½") lined with parchment paper; 25 meatballs per pan. For 25 servings, use 2 pans. 11. Using a No. 20 scoop, portion ¾ cup 2 Tbsp 2 tsp (about 2 oz) mashed potatoes on top of each meatball. • Critical Control Point: Hold for hot service at 140 °F or higher. 12. Serving size: 2 meatball cups. CACFP Guidelines: Two meatball cups provide: 2 oz equivalent meat/meat alternate and 7⁄8 cup vegetable. Marketing Guide: Mature onions: 7 oz Celery: 7 oz Green bell peppers: 10 oz Carrots: 5 oz

Wild Rice Servings: 12 Ingredient Salt Wild Rice Chicken or Vegetable Stock/Broth Water

Weight or Measure 1 tsp 1 cup 2 cups 2 cups

Instructions: 1. Add 1 cup of wild rice to 2 cups of water and 2 cups of chicken or vegetable stock in a large saucepan. Cover and bring to a boil. 2. Reduce heat to simmer and cook for 45-60 minutes or until rice is fluffy. CACFP Guidelines: ¼ cup wild rice provides 0.5 oz equivalent grains

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)

Dip for Fresh Vegetables Servings: 1 Pint (16 x 1 oz servings) Ingredient Low fat plain yogurt Low fat mayonnaise Instant nonfat dry milk, reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper

Weight or Measure 4 3/8 oz or ½ cup 10 oz or 1 ¼ cup ¼ cup 1 Tbsp 3/8 tsp 3/8 tsp ¾ tsp ¼ tsp

Instructions: 1. Combine all ingredients in large bowl or blender, depending on what equipment you have. Blend well. • CCP: Refrigerate within 1 hour. Hold at 40° F or colder. 2. Cover. Refrigerate until ready to serve. For best results, refrigerate overnight to develop flavor. 3. Portion with 1 oz ladle (2 Tbsp). Serving size: 2 tablespoons (1 oz ladle). (does not qualify for anything under CACFP guidelines)

Week 2 Recipes Fish in Blankets Servings: 28 Ingredient Cod fillets, frozen, sliced Olive oil Lemon juice Red leaf lettuce, shredded Lettuce, shredded Tomatoes, chopped Tortillas, whole grain, 8” Yogurt, plain, non-fat Salsa, ready to eat

Weight or Measure 4 lbs 2 Tbsp ¼ cup 1-1/2 cups 2 cups 4 cups 56 2-1/2 cups 2 cups

Instructions: 1. Combine fish, olive oil and lemon juice in bowl. Pour into skillet. 2. Cook on medium-high heat for 4 to 5 minutes, stirring occasionally. 3. Fill each tortilla with 1/8 cup fish. 4. Top with 1/4 cup vegetables and 1 Tbsp of yogurt. CACFP Guidelines: 2 tacos with filling provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat Fun Tip: You can also use onions, peppers or any other vegetables you have on hand.

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.

Beef Goulash Servings: 25 Ingredients Beef stew meat, raw, lean, cubed 1/2” Onion, fresh, peeled, ¼” diced Garlic, fresh, minced Ketchup Worcestershire sauce Brown sugar, unpacked Salt Paprika Mustard, yellow, prepared Warm water Flour, all purpose, enriched Egg noodles, whole grain, uncooked

Weight or Measure 4 lb 2 lb 13 oz or 2 qt 1 cup 8 cloves or 1 tbsp 1 tsp 1 cup ¼ cup ¼ cup 2 1/8 tsp 1 tbsp 1 tsp 1 tbsp 1 tsp 1 cup ½ cup 12.5 oz or 2 qt 1 1/3 cup

Instructions: 1. Place beef, onions, minced garlic, ketchup, Worcestershire sauce, brown sugar, salt, paprika, and mustard into an 8 or 8 1/2 qt slow cooker. Stir well. For 25 servings, use 1 slow cooker. 2. Cover and cook for 5 hours on high or 10 hours on low. 3. To make slurry: Combine warm water and flour, mix well using a whisk or fork to form a thin paste, known as a slurry. Add the slurry to the slow cooker and cook for 20 minutes or until the goulash has thickened. 4. Fill a large stock pot with water. 5. Heat water to a rolling boil. Slowly add noodles. Stir constantly until water boils again. Cook about 8 minutes or until al dente. Stir occasionally. Do not overcook. Drain well. 6. Serve 1/2 cup (No. 8 scoop) goulash over 1/4 cup (No. 16 scoop) noodles. • Critical Control Point: Hold at 140 °F or higher CACFP Guidelines: 1/2 cup goulash (No. 8 scoop) and 1/4 cup cooked noodles (No. 16 scoop) provides: 1.5 oz equivalent meat, 1/4 cup vegetable, and 0.5 oz equivalent grains. Marketing Guide: Mature onion: 3 lb 3.5 oz Garlic: 8 cloves

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.

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.

Rock-N-Roll-Ups Servings: 24 Ingredient Tortilla, whole grain 8” Tomato, chopped Bell pepper, red, chopped Onion, chopped Avocado, sliced Black beans, canned Salsa

Weight or Measure 24 2 cups 2 cups 2 cups 2 cups 10 cups 2 cups

Instructions: 1. Warm tortillas in microwave or on stovetop. 2. Warm salsa (if desired). Place 1 Tbsp salsa in each tortilla. 3. Mix together tomatoes, peppers, onions and black beans. 4. Place ½ cup mixture onto each tortilla and top with 2 slices avocado. 5. Fold up end of the tortilla. Fold in the sides. CACFP Guidelines: 1 tortilla with filling provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz meat/meat alternate

Week 3 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

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

Oatmeal Muffin Squares Servings: 25 Ingredient Whole-wheat flour Enriched bread flour Oats, rolled, dry Baking powder Baking soda Ground cinnamon Nutmeg Salt Frozen or liquid whole eggs Sugar Bananas, fresh, mashed Yogurt, low-fat Vanilla extract Blueberries, frozen, drained Golden raisins

Weight or Measure 7.75 oz or 1 ¾ cups 7.5 oz or 1 2/3 cups 7.25 oz or 2 ¾ cups 2 tsp 1 ½ tsp 2 tsp ½ tsp ½ tsp 5 oz or ½ cup 2 tbsp 4 oz or ½ cup 1 lb 5 oz or 2 1/3 cups 12 oz or 1 ½ cups 1 tbsp 7 oz or 1 1/3 cups 5 oz or 2/3 cup

Instructions: 1. Set aside 1 oz of flour for step 6. 2. Place rest of the flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt 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 5. 3. Combine eggs and sugar in a large bowl. Stir well. 4. Add mashed bananas, yogurt, and vanilla extract. Stir well. 5. Combine egg mixture with dry ingredients. Mix for 30 seconds on low speed. Beat for 1 minute on medium speed. DO NOT OVERMIX. 6. Coat blueberries with remaining flour. Fold in blueberries and raisins. Stir well. 7. Pour 2 qt (about 4 lb 5 oz) batter into a half steam table pan (12” x 10” x 2 ½”) lightly coated with pan-release spray. For 25 servings, use 1 pan. 8. Bake until golden brown. For conventional oven, bake at 375 °F 45 minutes. For convection oven, bake at 300 °F for 40 minutes. 9. Portion: Cut each pan 5 x 5 (25 pieces per pan, each piece about 2"x 2 3/8”). Serving size 1 piece. CACFP Guidelines: 1 piece (about 2" x 2 3/8") provides: 1/8 cup fruit and 1.5 oz equivalent grains. Marketing Guide: Bananas: 2 lb 8 oz 17

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.

Tomato Soup Servings: 25 Ingredient Fresh onions Garlic Powder Canned plum tomatoes, undrained

Weight or Measure 2 lb 7 oz or 7 cups 2 tbsp 4 lb 12 oz or 8 ½ cups (approx. ¾ no. 10 can) 72 fl oz or 9 cups 1 tbsp 3 tbsp ¾ tsp 3 tbsp 3 oz or 1/3 cup 4 oz or ½ cup

Water Low-sodium powdered chicken base Dried basil Ground black pepper Sugar Canned, no-salt-added tomato paste Margarine/butter, trans fat free

Instructions: 1. In a large stock pot, add onions, garlic powder, tomatoes, water, chicken base, basil, black pepper, and sugar. Bring to a boil. Reduce heat to medium 2. Add tomato paste. Simmer uncovered over medium heat for 7 minutes. DO NOT OVER COOK. 3. Puree ingredients in stock pot with a high-speed blender for 3-5 minutes until mixture has a smooth consistency. 4. Fold in margarine/butter. Simmer uncovered over medium heat for 2-3 minutes. Stir well. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. • Critical Control Point: Hold for hot service at 140 °F or higher 5. Serving size: 1 cup (8 oz spoodle). CACFP Guidelines 1 cup (8 oz spoodle) serving provides: 5/8 cup vegetable (3/8 cup red/orange vegetable ¼ cup other vegetable)

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

Chicken Flatbread Pizza Servings: 25 Ingredient Turmeric, ground Salt Ground cumin Ground cinnamon Chicken tenderloins, boneless, skinless, fresh or frozen, raw (about 2.25 oz per tenderloin) Nonstick cooking spray Greek yogurt, plain, non-fat Canola oil Onion, fresh, peeled, ½” chopped Garlic, fresh, minced OR Garlic, jar, minced Spinach, fresh, roughly chopped Whole-wheat flatbreads, naan (about 126 gm each) Tomatoes, fresh, 1/4'’ diced Mozzarella, low-fat, shredded

Weight or Measure 2 tsp 1 tsp 2 tsp 1 tsp 2 lb 12 oz or 2 qt 3 cups 2 sprays 6.25 oz 2 tbsp 2 tsp 10 oz or 2 ¾ cups 6 cloves or 1 tbsp 1 lb or 1 gal 8 1/3 each 1 lb 9 oz or 1 qt 6.25 oz

Instructions: 1. Preheat oven to 350 °F. 2. In a small bowl combine turmeric, salt, cumin, and cinnamon. Divide seasoning mixture in half. 3. Coat chicken tenders with half of the seasoning mixture from step 2. 4. Place chicken tenderloins on sheet pan (18" x 26" x 1") lined with parchment paper lightly coated with nonstick cooking spray. For 25 servings, use 1 sheet pan. 5. Bake for 12-15 minutes. Chop chicken into ½” pieces. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 6. While chicken is baking, combine the remaining seasoning mixture with the yogurt. Set aside. 7. Heat oil on medium-high heat. For 25 servings, use 1 extra large skillet. 8. Sauté onions for about 5–7 minutes or until onions are tender. 9. Add garlic and spinach. Cook for 5 minutes or until spinach is wilted. Remove from the heat. 10. Slice each flatbread into 3 pieces. 11. Place flatbreads on a baking sheet lined with parchment paper and coated with non-stick cooking spray. 12. Spread ½ tbsp of seasoned yogurt from step 6 on each flatbread piece. 13. Top each piece with: 1 oz cooked vegetables (about ¼ cup lightly packed), 1 ¼ oz chicken, 1 oz tomatoes (2 2/3 tbsp), and ¼ oz cheese (1 tbsp). 21

14. Bake for 15-20 minutes at 350 °F. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. 15. Serve 1 piece. • Critical Control Point: Hold at 140 °F or higher. CACFP Guidelines: 1 piece provides: 1½ oz equivalent meat, ¼ cup vegetable, and 1½ oz equivalent grains Marketing Guide: Mature onions: 12 oz Garlic: 6 cloves Spinach: 1 lb Tomatoes: 1 lb 13 oz

Week 4 Recipes Baking Powder Biscuits Servings: 25 Ingredient Whole wheat flour Instant nonfat dry milk Baking powder Salt Low-fat sour cream Water

Weight or Measure 1 lb 15 oz or 1 qt 3 cups 5 oz or ½ cup 2 tbsp ¾ oz or 2 tbsp 1 tsp ¾ tsp 1 lb or 2 cups 1 ¾ cups

Instructions: 1. Set aside 2 cups (about 9 oz) flour for step 5. DO NOT PACK FLOUR. 2. Pour 1 qt 1 cup (about 1 lb 6 oz) flour, dry milk, baking powder, and salt in a commercial mixer (batch as needed). Using a paddle attachment, mix on low speed for 1 minute. 3. Add sour cream to flour mixture. Mix for 2 minutes at low speed. Mixture will be crumbly. 4. Add water and mix for approximately 1 minute on low speed to form soft dough. Scrape bowl as necessary during mixing. 5. Sprinkle remaining 2 cups (about 9 oz) flour onto countertop. Place dough onto lightly floured surface. Knead ball of dough gently for 1 minute. 6. Recommendation: Prepare in batched of 25. 7. Roll out about 3 lb 8 oz dough to ½” thickness. Cut with floured 2 ½” biscuit cutter. 8. Transfer to a sheet pan (18" x 26" x 1") lightly coated with pan-release spray. For 25 servings, use 1 pan. 9. Bake in a preheated oven until lightly browned. Bake in conventional oven at 400 °F for 12– 14 minutes, or in convection oven at 375 °F for 8–10 minutes. 10. Serve 1 biscuit. CACFP Guidelines: 1 biscuit provides 2 oz equivalent grains

Trail Mix Servings: 16 Ingredient Multigrain Cheerios Raisins Apricots, dried, chopped Kix cereal Finely chopped almonds, walnuts, or pistachio nuts (optional) Pretzels (optional for children 5 years and older)

Weight or Measure 3 cups 1 cup ½ cup 3 cups 2/3 cup 2 2/3 cup

Instructions: 1. Have bowls assembled filled with each desired ingredient above. 2. Have children use a small paper cup or child-sized utensils (spoons, tongs) to place items into their own individual cup. 3. Can seal ingredients away for future use.

Ground Beef Tacos Servings: 25 Ingredient Raw ground beef (no more the 20% fat) Fresh onions, chopped OR Dehydrated onions Granulated garlic Ground black or white pepper Canned tomato paste Water Chili powder Ground cumin Paprika Onion powder Reduced fat cheddar cheese, shredded Fresh tomatoes, chopped Fresh lettuce, shredded Enriched taco shells (at least 0.45 oz each)

Weight or Measure 3 lb 3 oz 2 ½ oz or ¼ cup 3 Tbsp OR ¼ cup 2 ¼ tsp 1 tsp 7 oz ¾ cup 1 ½ tsp (1/4 no. 2-1/2 can) 2 cups 1 Tbsp 2 ¼ tsp ¾ tsp ¾ tsp 13 oz or 3 ¼ cups 10 ½ oz or 1 ¼ cups 3 Tbsp 1 lb 3 ½ oz or 2 qt 1 cup 50

Instructions: 1. Brown ground beef. Drain. Continue immediately. 2. Add onions, granulated garlic, pepper, tomato paste, water, chili powder, cumin, paprika, and onion powder. Blend well. Bring to boil. Reduce heat and simmer for 25-30 minutes. • CCP: Heat to 160° F or higher. • CCP: Hold for hot service at 140° F or warmer. 3. Topping: Reserve cheese for assembly. Combine tomatoes and lettuce. Toss lightly and reserve for assembly. 4. Portion is 2 tacos. Serving suggestions: Before serving, fill each taco shell with a No. 30 scoop (2 Tbsp) meat mixture. On each plate serve 2 tacos, No. 10 scoop (⅜ cup) lettuce and tomato mixture, and ½ oz (2 Tbsp) shredded cheese.

Pre-portion No. 10 scoop (⅜ cup) lettuce- tomato mixture and ½ oz (2 Tbsp) shredded cheese into individual soufflé cups. Refrigerate until service. Transfer meat mixture and taco shells to steamtable pans or place on tables. For each child, serve 2 unfilled taco shells, 2 No. 30 scoops (¼ cup ½ tsp) meat mixture, 1 pre-portioned soufflé cup of lettuce-tomato mixture, and 1 pre-portioned soufflé cup of shredded cheese. Instruct children to "build" their own tacos.

CACFP Guidelines: 2 tacos provide the equivalent of 2 oz of cooked lean meat, ½ cup of vegetable, and the equivalent of 1 slice of bread. 25

Marketing Guide: Mature onions: 3 oz (25 servings) Tomatoes: 12 oz (25 servings) Head lettuce: 1 lb 10 oz (25 servings)

Mediterranean Tuna Salad Servings: 25 Ingredient Tuna, chunk style, canned in water, drained Carrots, fresh, peeled, shredded Cucumber, fresh, unpeeled, ¼” diced Peas, frozen Italian salad dressing, fat-free Whole wheat pitas (at least 70 gm each)

Weight or Measure 2 lb 5 ½ oz or 2 ¼ cup 2 tbsp 10 oz or 3 cup 2 tbsp 8 oz or 2 cups 12 ½ oz 2 ¾ cups 1 1/3 cup 12 ½ each

Instructions: 1. Place drained tuna in a large bowl. Break apart chunks of tuna using a fork. 2. Add carrots, cucumbers, peas, and salad dressing. Mix well. 3. Cover and refrigerate for 4 hours, or until salad is chilled and peas are thawed. • Critical Control Point: Cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours. 4. Cut each pita in half. Place ½ cup (No. 8 scoop) of tuna salad into the pocket of each pita half. 5. Serve ½ a pita pocket. • Critical Control Point: Hold at 40 °F or lower. CACFP Guidelines: ½ pita provides: 1½ oz equivalent meat, ¼ cup vegetable, and 1¼ oz equivalent grains. Marketing Guide: Cucumber: 9 oz Carrots: 13 oz

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

Creamy Wild Rice Servings: 25 Ingredient Wild rice, uncooked Brown rice, uncooked Water Ground turkey, fresh or frozen Onion, fresh, diced Celery, fresh, diced Cream of mushroom soup, condensed Milk, non-fat (skim) Garlic powder Black pepper, ground Nonstick cooking spray

Weight or Measure 8 oz or 1 ½ cup 11 oz or 2 cups 56 fl oz or 7 cups 3 lb 5 oz 1 lb or 4 cups 1 lb or 4 cups 4 cups or 32 oz 3 cups ¼ cup 1 tbsp & 1 tsp --

Instructions: 1. Preheat oven to 350 °F. 2. Combine wild rice, brown rice, and water in a large stockpot. Stir once. 3. Heat on medium–high heat to a rolling boil. Cover and reduce heat to medium. Cook until water is absorbed, about 50–60 minutes. Fluff the rice gently with a fork and set aside. 4. Preheat skillets or a tilting kettle to medium–high heat. For 25 servings, use 2 extra-large skillets. 5. Brown ground turkey. Drain. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 6. When ground turkey is golden brown, reduce heat to medium, add onion and celery. Continue cooking on medium heat until onions and celery are soft, about 10–15 minutes. Stir frequently. 7. Stir in rice and remaining ingredients. Bring dish to a boil and remove from heat. 8. Lightly coat steam table pan (12″ x 20″ x 4″) with nonstick cooking spray. For 25 servings use 1 pan. 9. Spread rice mixture evenly into pan(s). Cover with foil and bake for 45–50 minutes or until liquid has absorbed and dish is creamy. 10. Serve 3/4 cup (6 oz ladle). CACFP Guidelines: ¾ cup (6 oz ladle) provides: • 1.5 oz equivalent of meat, 1/8 cup of vegetable, and 0.75 oz equivalent of grains Marketing Guide: Mature onions: 1 lb 3 oz (25 servings) Celery: 1 lb 4 oz (25 servings) 29

Farmer’s Harvest Chili Servings: 24 Ingredient Onion, finely chopped Carrots, diced Garlic, cloves, minced Green bell pepper, diced Corn, canned, drained Kidney beans, canned, drained Diced tomatoes, fresh or canned Tomato paste

Weight or Measure 2 cups 6 2 cloves 2 cups 2- 12 oz cans 9 cups 2- 14.5 oz cans 4 cans

Instructions: 1. Spray large saucepan with non-stick cooking spray. 2. Sauté onions for about 3 minutes. 3. Add carrots and garlic. Sauté for another 3 minutes. 4. Add rest of ingredients and cook for 30 minutes (until heated thoroughly) on medium heat, uncovered. Stir occasionally. CACFP Guidelines: ¾ cup provides: ¼ cup equivalent of vegetables

SEPTEMBER SHOPPING LIST

Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center

September Shopping List

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Produce

Snap peas Avocados Limes (for juice and zest)

Strawberries Bananas Cutie oranges Blueberries

Red grapes Bananas

Meat

Skinless, boneless chicken thighs

Turkey breast (from fresh or frozen)

Skinless, boneless chicken breast

Strawberries Bananas Pears Mixed bell peppers Baby carrots Tomatoes

Frozen Foods

WG waffles Raspberries

Watermelon Onions (white or yellow) Celery Green bell peppers Shredded carrots <15% fat ground beef <15% fat ground turkey

Peas

Mixed berries (or fresh)

Bread

WG bread

Dry Goods

Brown rice

Canned Goods

Pineapple in 100% juice (or fresh) Diced tomatoes

WG tortillas WG crackers of choice Mixed nuts Instant potato flakes Quick, dry rolled oats Low sodium tomato paste Peaches in 100% juice

WG elbow pasta WG grape nuts

Baking/ Honey Seasoning/ Salt Condiments Ground black pepper

Instant nonfat dry milk reconstituted Salt Ground black pepper Garlic powder Celery seed

Peanut butter

Dairy

1% milk Eggs Trans fat free butter Lowfat shredded cheddar cheese Nonfat/skim milk

1% milk Lowfat cheese of choice for mac & cheese Lowfat/low sugar vanilla yogurt

1% milk

WG bread WG muffins Wild rice

Low sodium pinto beans Low sodium chicken or vegetable broth Sunflower butter Salt

1% milk

WG oatmeal

Ground cinnamon Lowfat mayonnaise Instant nonfat dry milk reconstituted Dried parsley Granulated garlic Onion powder Salt Black pepper 1% milk Lowfat American cheese slices Lowfat plain yogurt

September Shopping List Monday Week 2 Produce

Meat Frozen Foods

Green apples Mango (or frozen slices) Red grapes Shredded red leaf lettuce Shredded iceberg lettuce Tomatoes

Bread

Chopped/diced bell peppers (or fresh) Cod or halibut fillets WG 8” tortillas

Dry Goods

Raisins

Canned Goods

Ready to eat salsa Pumpkin

Baking/ Olive oil Seasoning/ Lemon juice Condiments WW flour Enriched bread flour Baking powder Baking soda Salt Ground cinnamon Nutmeg Ground ginger Brown sugar Canola oil Vanilla extract Dairy 1% milk Eggs Low-fat shredded cheddar cheese Lowfat plain yogurt

Tuesday

Wednesday

Thursday

Friday

Celery Blueberries Onions

Cutie oranges

Pears Tomatoes Shredded lettuce Baby carrots Blueberries Garlic Cilantro

Strawberries (or frozen slices) Blueberries Plums Tomatoes Red bell peppers Onions Avocados

Beef stew meat (chuck roast)

Pork shoulder/butt (for pulled pork) Mixed berries Corn kernels

WG bread

WG buns

WG bread WG 8” tortillas

Multigrain cheerios Raisins WG egg noodles Pineapple in 100% juice

Sunflower or pumpkin seeds

WG bread WG pita or tortillas

Mixed fruit in 100% juice Unsweetened applesauce Low-sugar BBQ sauce Vegetable oil WW flour Baking powder Salt Sugar Ground cinnamon

Low sodium garbanzo beans or chickpeas

Low sodium black beans Ready to eat salsa

1% milk Eggs

1% milk Lowfat American cheese slices

Peanut butter Minced garlic Ketchup Worcestershire Brown sugar Salt Paprika Mustard All-purpose flour

1% milk

Lemon juice Olive oil Salt Ground cumin Ground white pepper (or black)

1% milk Low-fat cream cheese spread Lowfat cheese cubes

Add ingredients for your own Indian Tacos to Thurs! – lettuce, tomato, pita already included

September Shopping List

Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Produce

Raspberries Apricots Cherry tomatoes

Bananas Green beans (or frozen) Cantaloupe Red grapes

Red potatoes Pears Watermelon

Meat

Boneless, skinless chicken

>80% lean ground beef

Skinless chicken thighs with bone

Strawberries Bell peppers of choice Onions Garlic Cilantro

Frozen Foods

Peas and corn medley

Blueberries

WG waffles Blueberries

Bananas Oranges Green apples Onions Spinach Tomatoes Boneless, skinless chicken tenderloins

Bread

WG rolls

WG bread

WG bread WG tortillas

Dry Goods

Enriched dry bread crumbs

WG spaghetti WG crackers of choice Rolled dry oats Golden raisins Low-sugar tomato sauce

Mixed nuts Enriched dry bread crumbs

WG oatmeal

WG English muffins WW flatbreads

Canned Goods

Baking/ Seasoning/ Condiments

Instant nonfat dry milk reconstituted Salt Ground black pepper Lowfat mayonnaise

WW Flour Enriched bread flour Baking powder Baking soda Ground cinnamon Nutmeg Salt Sugar Vanilla extract

Lowfat mayonnaise Mustard Ground black pepper

Dairy

1% milk Lowfat ranch dip Eggs Trans fat free butter Lowfat shredded cheddar cheese

1% milk Lowfat cheese cubes Liquid whole eggs Lowfat Lowfat plain yogurt

1% milk Grated parmesan

Plum tomatoes Low salt tomato paste Low sodium garbanzo beans or chickpeas Ground cinnamon Garlic powder Low-sodium powdered chicken base Dried basil Ground black & white pepper Sugar Lemon juice Olive oil Salt Ground cumin 1% milk Lowfat American cheese slices Trans fat free butter

Ground cinnamon Peanut butter Ground turmeric Salt Ground cumin Cooking spray Canola oil Minced garlic

1% milk Nonfat plain Greek yogurt Lowfat shredded mozzarella

September Shopping List

Week 4

Monday

Tuesday

Wednesday

Thursday

Friday

Produce

Green grapes Watermelon

Blueberries Red grapes Celery Shredded carrots Cucumbers

Red apples Asparagus Cucumbers Onions Celery

Meat

Skinless, boneless chicken

Strawberries Mangos (or frozen sliced) Onions Tomatoes Shredded lettuce >80% lean ground beef

Bananas Cutie oranges Onions Carrots Green bell pepper Tomatoes

Frozen Foods

Broccoli (or fresh)

Bread

Ground turkey Peas

Mixed berries

WG bread WG pita slices

WW pitas

WG fettucine Multigrain cheerios Raisins Dried apricots Kix cereal Mixed nuts Low sodium alfredo sauce

Enriched taco shells

Multigrain cheerios Raisins

Wild rice Brown rice

WG crackers of choice

Low sodium black beans Pre-made tomato salsa, low sodium Low sodium tomato paste

Chunk style tuna in water

Cream of mushroom soup

Baking/ Seasoning/ Condiments

WW flour Instant nonfat dry milk Baking powder Salt

Ground cinnamon Granulated garlic Ground black or white pepper Chili powder Ground cumin Paprika Onion powder

Peanut butter Fat free Italian dressing

Dairy

1% milk Eggs Lowfat shredded cheddar cheese Lowfat sour cream

1% milk Eggs Lowfat shredded cheddar cheese

1% milk

Olive oil Minced garlic Blue corn meal WW flour Sugar Baking powder Salt Garlic powder Ground black pepper Cooking spray 1% milk Lowfat ranch dip Eggs Trans fat free butter Nonfat/skim milk

Unsweetened applesauce Low sodium corn Low sodium kidney beans Low sodium tomato paste Ground cinnamon Minced garlic

Dry Goods

Canned Goods

WG English muffins

1% milk Eggs

September Menu Guide

Articles inside

Week 1 Recipes

Week 3 Recipes

Week 2 Recipes

Week 4 Recipes