Crock pottin'

It has been some busy weeks for my family so I haven't been able to enjoy my blog lately.  But I am back in full swing!

I must share what I did last week!  The below recipes asked for basic ingredients that do not go on sale much, so I was still able to keep the grocery bill low.

I found an amazing crock pot dish on pinterest (my addiction), Crock Pot Honey Sesame Chicken.  I made this one night for friends,  then chicken stir fry with the reserved sauce from the night before, and since the family wasn't tired of chicken or oriental food, I made an amazing salad with all of the left over ingredients.

As noted above, my tip this week is to make the sauce required for the crock pot dish and save half for the stir fry night.

MENU:

Night 1 - Crock Pot Honey Sesame Chicken served with 10 minute jasmine rice and steamed broccoli   (This one cooks in 3-4 hours, recommend to make on a Sunday or day when someone at home can start the crock pot a couple hours before dinner)

Night 2 - Chicken stir fry with fresh peppers and left over broccoli served with oriental noodles.  You can use angle hair pasta if you don't want to buy special pasta.

Night 3 - Left over shredded chicken salad.

RECIPES/TIPS:
 Night 1- Click here for the online recipe from Chef in Training web page.  This recipe is a double recipe.  I followed the sauce recipe as suggested, however reserved 1 cup for the next night for the stir fry. I used 3 chicken breasts and that was more than enough for 4 adults. If you wish for your sauce to be a little more sweeter, I recommend to add a little peanut butter. Save the left over chicken for night 3.

Night 2- Chicken stir fry! Quick 25 minute meal.  Recommend to use 2-3 thin chicken breasts.
How to make:
Slice up fresh chicken breasts, 1 small yellow onion, 1 red and green bell pepper and broccoli if you have it.

Over medium-high heat, saute your onions in 1 Tbs. of olive oil.  After translucent, add the chicken. At this point, start boiling the water for your pasta!  Cook the chicken for about 10 minutes, then add the peppers and broccoli.  Let cook for 5 more minutes, then add the 1 cup of reserved sauce and let cook for 5 more minutes.

I added my buckwheat noddles to the saute pan after they were cooked.  Please note, if you use buckwheat noddles they only take about 5 minutes to cook so gauge your timing appropriately.



Night 3- Left over salad creation!

So the picture does not do it justice.  With the 2 cups of left over chicken from the crock pot, I added all of the veggies I had in my refrigerator;  chopped up romaine, cabbage, apple, broccoli (still extra from the night priors), carrot slices, and cucumber.  You get the jist!  Add what ever you want and make it your own.  I used some yogurt based ranch and it was delish!

For the kid, he got fish sticks! still working trying to get him to like   salad...one day.


GROCERY LIST:

• 2 to 2 1/2 lbs. of chicken breasts.  Normally 3 chicken breasts is a pound and a half. 
• 1 small bulb of garlic
• 2 small yellow onion
• Large head of leaf lettuce 
• Shredded carrots (or 1 large for the salad)
• 2-3 small heads of broccoli
• Cucumber (to be diced up for salad)
• 1 fuji apple
• Yogurt ranch dressing (in the produce department)
• Small jar of honey
• Low sodium soy sauce
• Ketchup
• Canola oil or olive oil (sauce recipe calls for canola, I use olive oil for EVERYTHING)
• Small container of corn starch
• 10 minute jasmine rice
• Whole wheat angle hair pasta or buckwheat soba noodles
• White or black sesame seeds, red pepper flakes (optional)

Another week of 2 meals from one dish!

I have been searching and experimenting with dishes that produce 2-3 different meals.  Well so far I have only found a few recipes and blogs that produce such ideas, but I found a great one this week, and it has the limited ingredients which I like and a little on the healthy side (or I will at least substitute some alternative healthy choices).

This idea has to be started on Sunday for me as the Primavera Quinoa takes a little longer to make then I like on a week night.

MENU

Night 1- Primavera Quinoa with grilled chicken breasts.
Night 2 - Southwest Shrimp and Quinoa 'Lasagna"
Night 3 - Shredded BBQ Rotisserie chicken served on whole wheat buns and healthy broccoli slaw.
Night 4 - BBQ chicken cobb salad.

RECIPIES

NIGHT 1  - Quinoa is a healthy alternative to rice.  I switched my family over to it about a year ago and they hardly noticed the difference, and surprisingly, liked it better because it has so much more flavor (added by me of course).  As stated above, this recipe takes about 15 minutes to prep, 25 minutes to cook in addition to grilling your chicken.  So I would make this menu when you have a free Sunday or don't mind being in the kitchen for an hour after work.

For the chicken, buy thin fillets or cut your breasts in half, this way they cook faster.  I use the rule of about 8-10 minutes per side on Medium-high heat.   I must admit, I am not the best griller and I am still perfecting this, so if you have a great web page I could read up on, please let me know.

Click here for the recipe for Night 1 & Night 2

NIGHT 2 - This may take a little more than 20 minutes to put together before you put in the oven for 30 minutes, but the leftovers for lunch will be AMAZING!  Enjoy.

NIGHT 3- Ok, so I am not a fan of making more than one trip to the grocery store a week, but nothing beats picking up a fresh rotisserie chicken sometime.  If you choose not to pick up a fresh one, the deli sometimes has cold rotisserie chickens that you can heat up when you are ready to use. Never done this, but I am sure it would be just as good.  I would recommend brushing it with some additional BBQ sauce though.

Needed ingredients for the Coleslaw: 1/2 package of pre-made broccoli slaw (in the produce section), 2/3 cup of light mayo, 2 Tbs. of apple cider, 2 Tbs. olive oil, 2 Tbs of honey, 1/2 teaspoon of celery seed, salt & pepper to taste.  Let me just say, it taste like Carolina slaw!

To Make: Add it all together in one mixing bowl!

NIGHT 4- If you have walked into a Publix lately and looked at the Aprons dinner suggestions, you might have seen the BBQ chicken cobb salad recipe.  I suggest making a few changes to make it your own, and also a little healthier.  Click here for the recipe.
My alternative suggestions are as follows:

• Instead of the frozen BBQ chicken suggested, use extra chicken from the night before.
• Instead of fried onions, use the left over broccoli slaw.
• Substitute romaine or mix green salad mix for the suggested iceberg.
• Substitute reduced-fat feta cheese, or any part-skim white cheese, for the cheddar jack cheese.
• Substitute a yogurt base ranch dressing (found in the produce section and LOVE!) for the light ranch dressing.

GROCERY LIST

• Chicken breast - Publix has 32 oz. pkg. of Chicken boneless skinless on sale for $5
• Frozen or fresh shrimp (about 1/2 lbs) - Large white shrimp on sale for $6.99/lbs.
• Deli BBQ rotisserie chicken
• 1 bag of broccoli slaw
• 1 bag of Salad mix- Publix salad blends are 2 for $4 (only need one so $2, or you can get a head of romaine that is a little cheaper)
• 1 Granny Smith Apple
• 1-2 plum tomatoes (it is not listed that any are on sale, I like the cherry tomatoes as they are easier to cut up for a salad)
• 1 bulb of garlic
• For the chopped veggies: 1 zucchini, 1 carrot, 1 small yellow onion, small bunch of broccoli (the recipe also calls for mushrooms but the family is not a fan)
• 1 bottle of Yogurt based Ranch dressing
• Whole-wheat hamburger buns, if the deli has them individually pick up the amount you need.
• 1 container of reduced fate feta cheese
• 1 small pkg. of a shredded cheddar or Mexican cheese blend for the lasagna
• Small container of reduced fat cream cheese (you only need 4 ounces, so pick up some bagel thins for the kids, they are BOGO)
• Parmesan cheese
• Small container of Part-skim ricotta
• 1 small carton of eggs
• 1 small can of whole kernel corn
• 1 jar of "better than Bouillon", you can buy the Bouillon cubes, they are just high in sodium.
• 1 1/2 C. of uncooked Quinoa.  If it is not sold in bulk in the organic section, you can buy a box in the same area, you might just have more left over for another week.
• 1/4 cup of fresh basil  or you can use dried
• Following condiments if you do not have them: Salsa, light mayo, apple cider, olive oil, honey,
• Celery seed, salt & pepper.

Not bad on the grocery list, around 24 items (give or take if you have some of the ingredients left over from prior weeks), comes to about 6 ingredients per meal!  Enjoy!

3 quick meals

Not really impressed with the weekly grocery flyer this week.  But still loving all of the produce that is still in season! There is a website that I love using.  It is called Peak-Season Map, click here and explore.  Now Florida doesn't have the best produce selection in the summer time compared to say California or New Jersey, but the basil is growing, the avocados are fresh and the seafood is delicious.  This week I am only making three meals as we have dinner plans, so even though my grocery bill will be low, my going out fund will be depleted.

Also, I am going to let you in on a little secrete, it's called "min-chopper"!  The best invention. My grandma bought me one over 8 years ago and it is used probably 3-4 times a week. If you don't have one, invest!  You can get them at Target for $20.

MENU

Tuna Salad (panini for the boys, salad for me) served with fresh cantaloupe
Cold sesame noddles with grilled chicken and summer vegetables
Shrimp or salmon tostadas with fresh guacamole

RECIPES:

MONDAY: Tuna Salad and fresh cantaloupe.  The cantaloupe is so juicy this time of year, we could eat two!
ingredients:
2 small or 1 large can of tuna (solid albacore in water)
1 7.5 oz. of gazebo beans
2 lemons
1 small onion, chopped
1/4 cup of mayo or miracle whip
2 tbs. of fresh parsley

To make: drain all water out of tuna and beans, and mix it all together!

Put on top a bead of lettuce or grab some bread and shredded cheese to make some panini's.

TUESDAY- Bring on the vegetables!  This recipe calls for bell peppers, carrots, radishes and cucumber, but add anything you like and make it your own, and if you don't have time to cut them match-stick size, go ahead and chop them up, it tastes just as good.  
Also, the recipe calls for buckwheat soba noddles, but I am sure you could make it with angle hair pasta (thanks sis for the idea!). Another added tip, add either a spoon full of peanut butter or teriyaki sauce to the vinegar/sesame oil mixture.  Gives it a little sweet kick.

For the chicken, I recommend to marinate for 10-15 minutes in the juice from 1 lemon, 1/4 cup of olive oil, salt, pepper and fresh thyme (or what ever spices you have; cilantro, parsley, scallions). Grill it up on each side for approx. 10-15 minutes, depending on how thick the chicken breasts are.

For the direct link to this noodle recipe click here




WEDNESDAY- If you are using salmon, bake in the oven at 375 degrees.  I normally bake it about 10 minutes per one inch thickness of your fillet.  I usually just  buy a one pound fillet and that is more than enough for my family.  If you decide to use shrimp, simply saute in some garlic and olive oil until cooked. Chop up before placing on the tostadas.

While the salmon is cooking, you need to make your black bean spread.  To make you need a mini chopper.

Steps:

• Put the following ingredients in your mini chopper; 1 can of black beans, water drained, 1 cup of a of plain greek yogurt, 1/4 cup of salsa, salt & pepper and some fresh chopped cilantro.  Then blend all together. 
• Grab your tostadas and spray with cooking spray or rub with a little olive oil. Place them in your oven for about 5 minutes. 
• Take the black bean mixture and spread onto your tostadas
• Top with the salmon and you are DONE!

For the Guacamole, I mix the center of 1 avocado, 1 cup of greek yogurt, juice from 1 lime, salt & pepper to taste.  Mix in some cilantro if you have it.   I have some carrots that need to be eaten so we will be dipping those into the guac, but you can even chop up the tostadas for some chips if you need the extra carbs! 

GROCERY LIST:

• 2-4 chicken breasts (depending on how many you are grilling for the dish)
• 1 lbs. of salmon
• 3 lemons
• 2 limes
• Summer veggies for the sesame noddles 
• I am purchasing 1 red bell pepper, 1 bunch of carrots (you won't need them all though) and a 1/2 of a cucumber.
• 1 small bundle of scallions
• 1 small yellow onion
• Lettuce of your choice (if you are using for the tuna salad)
• 1 cantalope
• 1 loaf of bread of your choice (for the panini's)
• Cheese of your choice for the panini's
• 1 package tostadas
• Whole wheat angle hair pasta or buckwhat soba noodles
• 1- 15 oz. can of black beans
• 1- 7.5 oz can of gazebo beans
• rice vinegar
• olive oil 
• vegetable oil
• Sriracha (hot chili sauce, optional) 
• salsa
• 1 jar of black or white sesame seeds
• 1 container of plain greek yogurt
• Salt & pepper
• Fresh cilantro

Co-worker challenge

Ok- so this week I have been challenged by one of my co-worker's to come up with a menu that works for her family.  She wants healthy protein (not a lot of chicken), her husband wants good soul food and the kids just want to eat!   I am going to start her week out on Sunday as I know she enjoys Sunday's dinners with her family.

MENU

Sunday- Grilled then baked top round London broil with baby green salad
Monday- London Broil panini's served with oven roasted cauliflower
Tuesday- Lemon Roasted Chicken served with long grain rice pilaf and steamed broccoli
Wednesday- Avocado Crab salad paired with Creamy Butternut Squash Soup


RECIPES

Sunday- Taken from my prior post, Bon Appetit. Make sure to save some of the meat for the next night to make your panini's.

For the salad, add a chopped tomato, cucumber, feta cheese and sunflower seeds.  Top with salad dressing of your choice, but I recommend olive oil and balsamic glaze.

Monday- Use your left over meat and heat it in a skillet or oven (the microwave would make it too chewy). Top your meat with shredded cheese and some added mix herbs. Use whatever you have, basil, thyme, oregano, parsley.

For the cauliflower, arrange same on a cookie sheet.  Drizzle with olive oil, salt and pepper.  Cook at 350 degrees for approx. 15 minutes.

Tuesday - Adapted from Weekly Greens blog. Make sure to buy skin-on bone-in chicken breasts.  They do not get as dry as boneless chicken breast.

For the rice pilaf, I only add half of the package of seasoning provided in the box and add my own spices; salt, pepper, fresh thyme and oregano.

Steam your broccoli on the stove.  If you do not have a steamer, you can put the broccoli in a microwave bowl, add 2/3 cup of water and heat on high for 2 minutes. (make sure to cover)

Wednesday- Another recipe from Weekly Greens blog.  I just love how fresh and simple she is with her recipes. Follow her easy directions and serve with a creamy soup, I recommend Pacific's Organic Butternut Squash soup.



GROCERY LIST

• Top round London broil - on sale for $3.99/lbs. (1 1/2 lbs - 2 lbs for 4 people)
• 4 bone-in split chicken breast halves, skin on. 
• 1/2 lbs. of lump crabmeat.  Usually found by the canned tuna. 
• Broccoli and Cauliflower - on sale, 2 for $4.00
• 1 tomato - on the vine on sale for $1.69/lbs.
• 1 cucumber
• 2 avocados
• 2 lemons
• 2 limes
• 1 bulb of garlic
• 1 shallot
• sunflower seeds (sold in the produce section) 
• Publix Wheat Italian 5 grain bread - on sale for $2.99 a loaf.  Sliced thick.
• Publix shredded cheese - 1 pkg. for the panini's, choose part-skim - on sale for $2.50 
• 1 container of Publix reduced-fat feta cheese
• 1 box of rice pilaf
• Dijon mustard
• Olive oil
• dry white wine
• 1 bottle of balsamic glaze
• small bottle of champagne or sherry vinegar
• Salt & pepper
• dried oregano, fresh thyme

eatin' good in the neighborhood

I am having so much fun coming up with these menu's and I hope you are enjoying or at least finding your evenings a little more enjoyable.

If you have any suggestions or recipes you would like for me to try (as I know a lot of you pin stuff but never make it), send it my way!  I will see if I can incorporate it into my weekly menu.


MENU:
Monday- Turkey meatball subs served with onion soup.
Tuesday - Beef and bean chimichangaas served with corn and red pepper salad.
Wednesday - Taco salad
Thursday- Flat bread pizza with turkey meat (left over turkey meatballs diced up), sauteed onions and Gouda cheese.


RECIPES:
MONDAY - Pretty easy.  Pre-heat your oven on low broil.  Slice the baguette into 4"-5" subs.
Heat the meatballs in your sauce of choice, approx. 4-5 meatballs per person, over medium heat and cover; takes approx. 20 minutes. After the meatballs are cooked, place into the individual subs, top with extra sauce and provolone. Place the subs on a cookie sheet and broil until the cheese is melted.

For the soup, I purchase Pacific Natural Foods Organic French Onion soup and add some extra sliced onions while it is heating up, gives it a little extra crunch.  A little tip, start the soup before you start the subs.









TUESDAY-  1st, make the salad before making these easy chimichangas.

Here is the link to the recipe for the chimichangas; this take about 30 minutes and serves approx. 2 adults and 2 children.  Use the left over meat for the next night and have taco salad.

Corn & Red Pepper Salad - I extracted this idea from the attached link, however made it my own and cut the cooking time in half.  The night before I boiled two ears of corn and then husked same. Come Tuesday evening I combined 1 chopped red bell pepper, the corn from off the cob, 2 Tbs. of green onions, 1 Tbs of olive oil, a little salt and pepper and placed in an oven safe container.  Cooked in the oven for approx. 20 minutes at 350 degrees.  After you remove it from the oven, add the Dijon mustard and vinegar dressing to the corn mixture.   ENJOY!


WEDNESDAY- Taco Salad.  As noted above, use left over chimichangas mixture to top on your salad.  This is a night to be creative, load the salad with veggies (tomatoes, cucumbers, red pepper).  Top with some salsa and a greek yogurt mixture ( Whisk together 1 cup of greek yogurt, juice from 1 lime, chopped cilantro and salt and pepper to taste -recipe from Father's Day Special menu)

THURSDAY- For the pizza; rub some olive oil on top flat bread.  Go crazy with your toppings, but here is my concoction:

• 1 small can of diced tomatoes, caramelized onions, chopped up turkey meatballs, topped with sliced Gouda cheese and fresh basil.

I wanted to experiment with Gouda cheese this week.  It can be a little on the pricey side, however you only need a little to sprinkle on top. Serve with a nice glass of red wine and you have a mini date night with the hubby!

GROCERY LIST (sales are based on Publix ad for 7/12-7/17)

• Armour Meatballs - 14 oz. BOGO, approx. $2.50/pkg.
• Lean ground beef - on sale for @ $4.50/lbs.
• Red Bell peppers - on sale $2.99/lbs.
• 2 ears of corn
• 2 yellow onions
• 1 lime
• 1 scallion
• 1 bulb of garlic
• 1 head of romaine lettuce
• 1 pint of grape tomatoes - on sale for $1.50 each
• 1 cucumber
• Italian Five Grain baguette from the bakery - on sale for $1.89
• Stonefire flat bread  - in the deli normally @ $2.50 for 2
• Publix sliced provolone cheese - on sale for @ $2.00 
• Small block of Gouda cheese
• 1 Voskos plain greek yogurt - on sale for $1
• 1 small pkg. of whole wheat tortillas
• Sauce for the meatballs (I make my own, however Prego is on sale for $1.50 per jar)
• 1 can of chili beans
• Pacific Natural Foods Organic French Onion soup (typically in the organic section).  Note: 1 box usually makes enough soup for two people. 
• Red wine vinegar
• dijion mustard
• olive oil 
• Fresh basil and cilantro 
• Seasoning; paprika, chili powder, ground cummin, oregano, dash of sea salt and pepper

I am going to freeze my herbs this week so I will let you know how it goes.  And seriously, send me those recipes you have been dying to try, just not sure how to work into your week.  I will let you know how long it really takes and if it is worth trying.  

A healthy break

I don't know about you, but after all of those back yard bbq's, pool side fun and firework celebrations, my body needs a healthy break.

This week, my local grocer has some great items on sale to make some healthy meals.  Pork and chicken are reasonably priced this week.  I normally do not make many meals with pork, but since I can make a healthy, delicious meal for the family under $7, it deserves to be on the menu. Also, I still have some ingredients left over from weeks prior, including a bottle of dijon mustard that needs to be used up and some turkey bacon. So here we go, enjoy :)

Menu

Monday - Seared chicken with apricot sauce served with a fruity-nut arugula salad
Tuesday - Pork Chops with Mustard Sauce served with steamed green beans
Wednesday - Sauteed shrimp with fresh avocado cream pasta sauce
Thursday - Hummus backed chicken served with a bacon, onion, arugula salad


Recipes

Monday - I found this recipe on pinterest and I have finally been motivated to try it.  It is everything I love; healthy, quick and yummy. http://www.eatingwell.com/recipes/seared_chicken_with_apricot_sauce.html

For the salad, top the arugula with one chopped apple, sunflower seeds, pumpkin seeds, tomatoes, & sugar-free craisins.  Finally, drizzle with blue cheese vinaigrette.

Tuesday- another Martha Stewart classic.  I exclude the frisee. http://www.realsimple.com/food-recipes/browse-all-recipes/pork-chops-with-mustard-sauce-recipe-00000000021032/index.html

Wednesday - This recipe is from our Meatless Monday inspiration folder, however my husband has asked for more substance as he has been working very hard outside.  I have decided to add turkey sausage as it is on sale this week, but it would be good with sauteed shrimp, scallops, chicken or turkey sausage  http://www.thatssomichelle.com/2012/03/fresh-avocado-cream-pasta-sauce.htmll

Thursday - Everyone knows shake and bake, right?  Well this is a healthier version.  
Pre-heat oven to 350 degrees. Baste the chicken with the hummus of your choice and coat with panko crumbs.  Spray a skillet with cooking spray and cook each side of the chicken on medium heat (until brown). Then place on a cookie sheet and bake for 20 minutes until cooked.  The trick to making sure the chicken doesn't take a long time to cook is to flatten the chicken so it is not to fat. 


While the chicken is cooking, blend together 1/3 cup of hummus and the juice of one lemon.  This will be a dipping sauce for your chicken.


For the salad, I crisp up some turkey bacon, chop up some onion and toss with the arugula. Drizzle with blue cheese vinaigrette (or any vinaigrette of your choice as arugula is not a leaf you want to use a creamy dressing with, in my opinion.) 


Grocery List 
(For me, I have a good amount left over from weeks prior, which saves my family some money. I hope so for you as well!) 

• 4 chicken breasts, sliced in half to use for both menu ideas (on sale for $2.99/lbs) - pick up an extra package to freeze and use in the future.  
• 1 pkg of pork chops (on sale for $3.99/lbs, you get about 3 chops per pound)
• 1 pkg. of turkey sausage (Butterball Turkey Smoked Sausage on sale for 2 for $5)
• 1 pkg. of Butterball turkey bacon (part of the above sale)
• 1 avocado (on sale for $1)
• 2 fresh apricots or 1 pkg of dried apricots
• 1 apple 
• 1 small white onion
• 3 shallots
• 1 pkg. of arugula
• 1/2 lbs. of fresh green beans
• 2-3 lemons
• 1/2 cup of nuts of your choice (I am using sunflower seeds and almonds)
• blue cheese vinaigrette (in the produce department)
• 1 pkg. of hummus (in the deli department)
• small carton of heavy cream (I buy fat-free)
• 1 pkg of whole wheat pasta (Barilla Plus pasta is BOGO this week, comes to about $0.76/pkg.)
• 1 small jar of apricot preserves
• 1 bottle of white cooking wine
• 1 can of olive oil cooking spray
• 1 bottle of olive oil
• 1 bottle of dijion mustard
• 1 pkg./can of panko bread crumbs
• small pkg. of flour
• salt and pepper
• Fresh tarragon, parsley (or basil for the avocado pasta, your choice) 

Grill it Up!

It's officially time to clean up that grill and enjoy the best time of year, 4th of July! This holiday, besides the true history behind it, has provided a reason to eat good, grilled foods and spend some quality time with family and friends.  It has also supplied some great grocery sales!

If you do not have a grill, or not in the mood to use it, all of these dinners can be cooked on the stove top, in the oven or on a panini maker.

MENU

Monday - Warm bacon shrimp salad served with warm, fresh bread (if desired)

Tuesday - Grilled salmon with lemon and fennel served with wild rice.

Wednesday - 4th of July!

Thursday - BLT sandwiches served with fruit salad

Friday - Turkey burgers topped with grilled peaches (or avocados and red onion), served with grilled asparagus 


RECIPES


Monday - This is my family's signature salad.  My mom makes this to perfection, I just try to imitate.  But the secret is the dressing.
Recipe as follows (This will feed approx 6 ppl):
Salad:
15-20 grilled shrimp (I do about 8 per person)
1 lg. bag spinach: wash and tear into bit size pieces
4 hard cooked eggs: chopped
1/2 lb. bacon, fried crisp: break into small pieces (you can use turkey bacon instead)
1/2 pkg. of pine nuts: cooked in the oven, on high broil, for 1-2 minutes.
Dressing:
1 cup of olive oil              1/4 cup vinegar
1/3 cup ketchup                1/4 cup sugar
2 tsp salt                           1 TB Worcestershire sauce
1 TB onion flakes

Tuesday - Found this recipe in Martha Stewart's Real Simple Magazine, a summer time classic.  http://www.realsimple.com/food-recipes/browse-all-recipes/plank-grilled-salmon-lemon-00000000058361/index.html
For the wild rice, I buy it in the box, however only use half of the seasoning provided and add sauteed onions and roasted pine nuts.

Thursday - BLT (bacon, lettuce and tomato) sandwiches (or TBLT's if you are using turkey bacon)
Making this sandwich is self explanatory.  However, if you  need a how-to make site, here is one I found through pinterest: http://www.closetcooking.com/2008/09/blt-bacon-lettuce-and-tomato-sandwich.html
If you are using avocado with your turkey burger, add some slices to your BLT.  Also, use left over spinach instead of lettuce.
Fruit salad:
Slice up 2 peaches, a few strawberries, and 1 orange.  Place in a large bowl and toss in some raspberries.  


Friday -  This recipe calls for grilled peaches.  I have never tried this so we are going to experiment.  I will provide slices of fresh avocado and red onion for the non-experiment type. 
http://www.womenshealthmag.com/nutrition/healthier-burger?page=1
For the asparagus, sprinkle with olive oil and little salt and pepper.

GROCERY LIST

• 1 lb. of fresh salmon fillet (on sale for $6.99/lbs)
• 3 large shrimp skewers (@ $1 per skewer), I buy one per person.
• 12 oz. ground turkey (on sale for $2.99/lbs)
• 1 pkg. low sodium bacon (Oscar Mayer on sale, 3 pkg for $10)
• 3 lemons
• 1 red onion (or 1 vidalia onion, on sale for $0.99/lbs)
• 1 pkg of asparagus (on sale $3.49/lbs)
• 1 avocado (2 for $3.00)
• 1 pkg of spinach
• 1 bulb of fennel
• 2-3 peaches (in season and very juicy, on sale for $1.99/lbs)
• Couple tomatoes on the vine ( on sale for 1.69/lbs)
• 1 orange
• 1 pkg of strawberries (on sale for 2 for $5.00)
• 1 pt of raspberries (on sale for $1.99 a pt)
• Bakery bread for the BLT's and to serve with the salad, if desired. 
• 1 pkg. of whole wheat burger buns
• 1 box of wild rice
• Olive oil
• Vinegar
• Ketchup
• Worcestershire sauce
• Mayo (for the BLT)
• Dijon mustard
• Salt/Pepper
• Sugar
• Onion flakes (by the spices)
• 1 pkg of pine nuts
• 1/2 carton of eggs
• Fresh parsley