Try Something Light & Healthy

04 April 2018  
Menus Featuring Low Carb, Low Sugar…

After the sugar glut we call Easter candy, are you craving something light? Or are you always on a special diet, vegan, vegetarian, low carb or low sugar. This week we have something light for everyone. In the spirit of light, we will be going heavy on fruits and vegetables with few sugary desserts.

Don’t forget that Wednesday April 4th is Senior Discount Day at Fry’s and Safeway. Get 10% off your whole order if you are 55 or over.

Sprouts has a 72 Hr Sale this week, Fri Sat & Sun. They are also featuring special prices on over 1000 Organic items in every department.

Safeway has Buy 4 Items, Get $.50 off each. They say Mix and Match, it doesn’t say 4 or more, which we interpret as you must buy in groups of 4 items. They also have Fab 5, Buy 5 or more of the featured items. Be careful. These are two separate sales featuring different items.

Fry’s features Digital Deals you can download starting Wednesday, but can only buy Thursday thru Sunday.

Links & Definitions:

All Store Coupons & Sales (on the Pillsbury site)
Fry’s Grocery Ad Fliers
Safeway Grocery Ad Fliers
Sprouts Grocery Ads
BOGO: Buy One, Get One
O: Organic
B/S: Boneless, Skinless
AZ: Grown in Arizona

Specialty Days

April 3: National Chocolate Mousse Day
April 4: National Cordon Bleu Day, International Carrot Day
April 5: Caramel Day, National Raisin & Spice Bar Day
April 6: National Caramel Popcorn Day, International Carbonara Day
April 7: National Coffee Cake Day, National Beer Day
April 8: National Empanada Day
April 9: National Chinese Almond Cookie Day
April 10: National Cinnamon Crescent Day

Day 1

Baked Fish
Steamed Cauliflower
Yogurt Parfait

Baked Fish (with no breading or fat added.)
This would work with any mild fish

3 Easy Salads

Yogurt Parfaits
To further reduce calories be sure to use plain Greek yogurt and sub some liquid stevia for the honey. I’d use a little more fruit and fewer nuts, but that’s just me.

Items On Sale

Fish, Pacific Rockfish $7.99/lb @Sprouts, Cod Fillets (weather permitting) $7.99/lb @Safeway
Lettuce, Red Green or Romaine $1.99/each @Safeway, Butter $2.50/each @Safeway
Kale, 3 varieties $.88/bunch @ Sprouts
Tomatoes, Romas $88/lb @Sprouts Tomatoes on the vine $2.99/lb @Safeway (organic)
Tomatoes, Mini, $.88/pt @ Sprouts (72 hr sale)
Avocados, 3 for $1 @Sprouts (72 hr sale) large Haas $.77/each @Fry’s
Bell Peppers Red, Yellow, Orange $.88/Safeway,
Mini Sweet Peppers $1.99/lb bag @Fry’s

Day 2

Vegan Spaghetti
Steamed Asparagus with Secret Sauce
Vegan Cherry Berry Compote

Vegan Spaghetti Sauce (you could sub olive oil for the vegan butter)
To make this low carb serve over spaghetti squash or spiralize some zucchini. Serve with or without ricotta.

Vegan Cherry Berry Compote

Items On Sale

Asparagus, $2.98/lb @ Sprouts (organic) $1.99/lb @ Fry’s, $3.99/lb @ Safeway
Strawberries, $.88/lb @ Sprouts, $2/lb @Fry’s,
Blueberries $2.99/box @ Sprouts (organic), $3/box @ Safeway
Blackberries $2/box @ Fry’s

Recipe: Secret Sauce

Makes about 1 cup
Mix together

3/4 cup Mayonnaise
1/4 cup Catsup
1 teaspoon Worcester Sauce,
1 teaspoon Dill Pickle Juice (if you have any—otherwise use a little vinegar, whatever kind you like.

Feel free to change the proportions to your own taste. I have successfully gotten a number of children to try and like asparagus by having them dip it in this sauce. It’s good for dipping other vegetables too.

Items On Sale

Asparagus, $2.98/lb @ Sprouts (organic) $1.99/lb @ Fry’s, $3.99/lb @ Safeway
Strawberries, $.88/lb @ Sprouts, $2/lb @Fry’s,
Blueberries $2.99/box @ Sprouts (organic), $3/box @ Safeway
Blackberries $2/box @ Fry’s

Day 3

Herb and Garlic Crusted Pork Chops
Roasted Vegetable Salad
Bread and Butter

Herb and Garlic Crusted PorkChops

Roasted Vegetable Salad

Items On Sale

Pork Chops, $1.99/lb @ Safeway $3.49/lb @Fry’s
Bread, Fresh French $1.29/loaf @ Sprouts, Focaccia $2.50/each @ Sprouts
Take and Bake Bread (La Brea) $2.99/each@ Safeway

Day 4

Grilled Chicken
Steamed Broccoli
Salad (see Day 1 above)
Keto Tiramisu

Grilled Chicken
 I like the technique, ease and flavor HOWEVER you should NEVER baste your meat with the used marinade. It is not safe, especially with chicken. Make some extra for basting. This could easily be done on an outdoor grill, cooking over indirect heat.

Keto Tiramisu
Who Knew? I’ll try making it with stevia and let you know.

Items On Sale

Chicken, B/S Breasts $1.99/lb @Safeway, $1.88/lb @ Fry’s,
Broccoli $.88/lb @Sprouts

Day 5

Composed Salad Plate
Crusty Rolls
Fruit Salad

Composed Salad
Endless variations are possible, add some meat or beans to up the protein.

Fruit Salad
Good Technique on fruit prep

Items On Sale

Pineapple, $.88/each $ Fry’s, $2.50/each @ Safeway
Grapes, Red Seedless $.88/lb @ Sprouts Red or Green Seedless $.77/lb @ Safeway
Watermelon, Whole Seedless $2.99/each @Fry’s

Day 6

Slow Cooker Barbecue Chicken
Whole Boiled Potatoes
Green Salad
Fruit Plate

Barbecue Chicken, Slow Cooker Style
Try this one out, mmmmmm…..

Items On Sale

Whole Chickens, $1.69/lb @ Safeway (Open Nature), $.87/lb @ Sprouts (all natural)
Potatoes, Red or Gold, $3.50/ 5lb bag @ Fry’s


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Cindy LaMaster