Wren's bargain guide, week beginning October 30th:

Kellogg's have a new line of multi-grain bars:  “Special K Nourish Multi-grain with Quinoa”.  The Fooducators approve:  the new bars contain no hydrogenated oils and no artificial colorings or flavors.  They're also 170 calories per bar, nearly twice the 90 calories of Special K's other bars – but as the column points out, “those 90-calorie bars were a scam.  You would eat them and be hungry again 30 minutes later.”

Marion Nestle has a link to a very hard-hitting report, Clowning Around with Charity:  How McDonald's Exploits Philanthropy and Targets Children (pdf file).  Do members of your family think anything “healthy” must be boring or flavorless?  It's often sadly true of “diet” foods and industrially farmed vegetables, but Darya at Summer Tomato has a set of “Jedi Mind Tricks” (“You don't need to see my recipe book!  These aren't the healthy foods you're looking for!”) to persuade people to eat healthy and enjoy it.  And from The Kitchn, just in time for soup season, 10 lessons about cooking learned from soup!  (The pressure cooker is magic.  The freezer is your friend.  Turkey stock is why turkeys exist.)

Recipes!  From Chow.com a set of Halloween cocktail-party recipes, some boozy, some autumnal, some just odd (elk meatballs?) a few stupendously pricey (elk meatballs?).  Also spinach pesto fusilli, lentil salad with crostini, and steel-cut oatmeal in the slow cooker!  Smitten Kitchen has a frittata, “heavy on the vegetables but with enough golden potatoes and cheese that it doesn't feel overly abstemious”.  Simply Recipes has two soups:  one of white beans and ham with pumpkin and chard, one Italian egg-drop that looks absolutely gorgeous.  And Snack Girl has a 4-PointsPlus fruit cocktail crisp, butternut squash soup in pumpkin bowls, tips for a healthy Halloween, and an analysis of KFC's new Go Cup:  chicken fingers and fries in a cup that fits in your car's cup holder.  “I managed to drop my chicken tender on the floor of my car – which we all know is a very sanitary place.”  Also it has 28 grams of fat, 1440 milligrams of sodium, and you get fried-chicken gunk all over the steering wheel.



Relevant to Connie's mention tonight of the hazards of bariatric surgery:  this series of postings from Junkfood Science has some chilling information. 

The Mayo Clinic reported in 2000 that 20% to 25% of gastric bypass patients develop life-threatening complications, but the recent Lap-Band U.S. clinical trials done to earn FDA approval reported 89% of patients had at least one adverse event, one-third of them severe. Complications from lap bands are more likely to require surgery to correct and the bands result in so much more vomiting, they are known as “surgical-induced” bulimia among medical professionals.

Tomorrow, of course, is National Candy Apple Day and National Trick Or Treat For UNICEF Day.  Monday, the 4th, is National Candy Day as if one could stand the thought of the stuff so soon.  On a healthier note, November is Good Nutrition Month.  Also National Apple Month, the third of three consecutive such, which may be a tribute either to the apple itself or to the apple growers' lobby.  And November 2nd is National Learn To Homebrew Day!


October 30th:  National Candy Corn Day
October 31st:  National Caramel Apple Day, National Trick Or Treat For UNICEF Day
November 1st:  National Fried Clams Day
November 2nd:  National Deviled Egg Day
November 3rd:  National Sandwich Day;  birthday (1718) of John Montague, Fourth Earl of Sandwich, after whom Captain Cook named the Sandwich Islands.  The Earl is said to have invented the sandwich as a quick fueling-up method that would not interrupt his card games
November 4th:  National Candy Day
November 5th:  National Doughnut Day;  Remember, remember, the Fifth of November
November 6th:  National Nachos Day


Albertson's:

    Spend $100 in a trip, get a free Honeysuckle White turkey, under 16 lbs
    Spend $150 in a trip, get a free Honeysuckle White turkey, up to 24 lbs
    Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 2 free
    Beef ribeye/t-bone/New York steaks, bone in, $8.99/lb
    85/15 ground beef, $2.99
    Pork loin chops, boneless, $6.99/lb, buy 1 get 2 free
    Assorted pork chops, $1.79/lb
    Hormel pork tenderloin tips, $6.99/lb, buy 1 get 2 free
    Unbranded (store) boneless skinless chicken breast, $1.99/lb
    Sanderson Farms boneless skinless chicken breast/thighs/tenders, $5.99/lb, buy 1 get 2 free
    Atlantic salmon fillets, farm raised, $6.99/lb
    Albertson's milk, gallons, $1.87
    Wild Harvest Omega-3 eggs, AA large, dozens, 2/$5
    Essential Everyday cheeses, 6 oz chunk, buy 1 get 1 free
    Essential Everyday cheeses, 8 oz shreds, buy 1 get 1 free
    Deli:    Signature Virginia ham, $4.99/lb
        Dietz & Watson lunchmeats, “select varieties”, $7.99/lb
        Dietz & Watson cheeses, $4.99/lb
        Signature Muenster or Provolone, $4.99/lb
    Libby's veggies, 11-15 oz cans, 69¢
    Red seedless grapes, 89¢/lb
    Sonya apples, $1.99/lb
    Gala or Red Delicious apples, 3 lb bag, $2.99
    Organic Fuji apples, $2.49/lb
    Organic bananas, 79¢/lb
    Pomegranates, 2/$4
    Roma tomatoes, 99¢/lb
    Cucumbers, 79¢ ea


Bashas':

    Beef t-bone or boneless top sirloin steaks, value pack, $4.77/lb
    Beef tri tip roast, $4.99/lb
    Beef crossrib roast, $3.99/lb
    Chicken breasts or leg quarters, bone in, 97¢/lb
    Pork roast, boneless, $3.49/lb
    “Pork loin country style”, value pack, $2.49/lb
    Pork chops, boneless, value pack, $3.99/lb
    North Pacific salmon steaks, bone in, $2.99/lb
    Red trout fillets, $5.99/lb
    Dover sole fillets, wild caught, $4.99/lb “weather permitting”
    Catfish fillets, wild caught, $4.99/lb
    Food Club butter, 2/$5
    Food Club cheeses, 6-8 oz chunk/shreds/cubelets, $1.79
    Nature's Own bread, 20 oz long loaves, $2.29
    Hunt's pasta sauces, 24 oz cans, 88¢
    Food Club pasta, 13-16 oz pkg, 88¢
    Food Club tomatoes or veg, 14-15 oz cans, 69¢
    Chicken of the Sea chunk white tuna, 5 oz cans, 99¢
    Flav-R-Pac frozen veg, 12-16 oz pkg, 10/$10
    Red seedless grapes, 87¢/lb (green or black, $1.99/lb)
    Apples:  Gala, Fuji, Red/Golden Delicious, 77¢/lb
    Navel oranges, $1.49/lb
    Vine tomatoes, 2 lbs/$3
    Bell peppers, green/red/gold, 77¢ ea
    OrganicGirl box salads, 5-8 oz, $2.99




Fry's:

    Beef roasts:  sirloin tip, eye/top round, chuck, shoulder, 50% off
    Beef top sirloin, boneless, $5.99/lb
    93/7 ground beef, $2.99/lb (2 lb chub)
    Pork loin back ribs OR St Louis-style ribs, $2.49/lb
    Pork loin center chops, boneless, family pack, $2.99/lb
    Kroger boneless skinless chicken breast, $2.49/lb
    Honeysuckle frozen turkey breast, bone in, $1.49/lb
    Kroger frozen turkeys, 10-20 lb, 79¢/lb
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $1.79
    Raspberries or blackberries, 6 oz boxes, 4/$5
    Honeycrisp apples, $1.99/lb (organic, $2.99/lb
    Gala, Granny Smith, Red/Golden Delicious apples, 99¢/lb
    Bartlett pears, 99¢/lb
    “Mini seedless” watermelons, 2/$6
    Vine tomatoes, $1.99/lb
    Red or yellow bell peppers, 4/$5
    “Mini peeled” carrots, 1 lb bag, 99¢
    Simple Truth box spring mix or baby spinach, 1 lb, $4.49


Safeway:

    Beef top sirloin steaks, boneless, value pack, $3.99/lb
    Beef tri tip roast, boneless, value pack, $3.99/lb
    Beef t-bone steaks, value pack, $4.99/lb
    Beef NY strip steak, boneless, value pack, $5.99/lb
    Beef chuck crossrib steak, boneless, value pack, $3.99/lb
    Beef London broil, boneless, $3.99/lb
    90/10 ground beef, value pack, $2.99/lb
    Pork loin assorted chops, bone in, $2.99/lb
    Pork top loin chops, boneless, value pack, $2.99/lb
    Whole pork shoulder, bone in, whole in bag, $1.79/lb
    Safeway Farms chicken leg quarters, bone in, value pack, $1.29/lb
    Eating Right boneless skinless chicken breast, value pack, $2.99/lb
    Jennie O ground turkey, 20 oz pkg, $3.99
    Atlantic salmon fillets, farm raised, value pack,$5.99/lb
    Swordfish steaks, bone in, wild caught, $9.99/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb
    Alaskan cod fillets, wild caught, $5./lb
    Pantry Essentials milk, gallons, $1.87
    Lucerne OR Open Nature cheeses, 24-32 oz chunk or shreds, $6.99
    Open Nature breads, 24 oz wide-pan loaves, $2.99
    Del Monte fruit, 14-15 oz cans, $1.69
    American Beauty pasta, 1 lb bags, buy 1 get 1 free
    Safeway Kitchens long-grain rice, 20 lb bag, $10.79
    Healthy Choice “Bakes” frozen entrées, 5/$10
    Apples:  Honeycrisp, Gala, Fuji, $1.99/lb
    Scarlotta red seedless grapes, $1.49/lb
    Navel oranges, $1.69/lb
    “Texas Ruby Red” grapefruit, 99¢ ea
    Kiwifruit, 3/$1
    Pomegranates, 2/$5
    Valencia oranges, 99¢/lb
    Vine or slicing tomatoes, $1.99/lb


Sprouts:

    All ground beef/chicken/pork/lamb/turkey, 40% off
    Beef sirloin tip steaks or roast, boneless, $4.99/lb
    Beef NY steak, boneless, $9.99/lb
    Atlantic salmon fillets, farm raised, $8.99/lb
    Ahi tuna steaks, boneless, $6.99/lb
    Blackberries, 5 oz boxes, 88¢
    Navel oranges, 88¢/lb
    Bartlett pears, 88¢/lb
    Seedless grapes, green/red/black, 2 lbs/$4
    Gala apples, 88¢/lb (organic, $1.49/lb
    Organic Bartlett or Bosc pears, $1.49/lb
    Roma tomatoes, 88¢/lb
    Grape tomatoes, dry pint, 2/$4
    Summer squashes, Italian/yellow/grey, 88¢/lb
    Garnet or Jewel yams, 88¢/lb

Wren's bargain guide, week beginning October 23rd:

Longish and interesting piece – I'd even call it a rant – at Fooducate, about the irritating phenomenon of food fear-mongering:  “As a registered dietitian who stays immersed in both research and popular diet/food trends, a day does not go by that I don’t see single foods or nutrients being demonized and falsely labeled as evil, disease-causing, or even toxic....  And, if that single dietary constituent somehow doesn’t kill you outright, you can be sure it will hold you hostage, force you to eat it to the exclusion of all other foods, mercilessly addict you, make you obese, and THEN kill you.”  I'd say it's a safe bet that any ingredient that will by its very presence on your plate kill you has already been identified as such (arsenic comes to mind).

At mental_floss by way of Grist, the history of breakfast cereal.  (Or, “From Granula to Chocolate Frosted Sugar Bombs”.)  Andrew Weil reports on a study from UC Berkeley finding that poor, interrupted or inadequate sleep actually leads you to make poorer food decisions:  “After sleeping well, the study participants tended to choose fruits, vegetables and other healthy foods. But after that sleepless night, they went for the donuts, pizza and burgers.”  And “nutrition diva” Monica Reinagel takes a careful look at the recent suggestions that doubling your protein intake can help you to lose weight.  (“I'm afraid there's been another outbreak of MNH, Misleading Nutrition Headlines … ”)

Recipes!  Chow.com has maple-mustard grilled salmon, roasted Brussels sprouts, and and a vegetarian (not vegan, it has cheese) lasagne involving layers of polenta and butternut squash.  Also a collection of savory apple and pear recipes and fifteen things to do with “leftover pumpkin puree”.  (Pie, pie, pie, cupcakes, pie, pie, cheesecake, pie … ooh!  Ricotta and pumpkin gnocchi!  Pumpkin chai sufganiyot!)

Sprouted Kitchen has chili roasted tofu.  With a mint pomegranate relish.  I do not make these up.  Simply Recipes has roasted spaghetti squash with sausage and kale, mock couscous made of cauliflower, and rabbit braised in Belgian ale.  I have no idea where to find a rabbit in condition to cook so good luck.  And Snack Girl has a quinoa salad with autumn veggies, and the endless search for a healthy choice in Halloween treats.  Last year's suggestion, individually wrapped prunes, was shall we say not precisely a rip roaring success.

This Friday, the 25th, is for no reason I have been able to discover National Greasy Foods Day.  They're your PointsPlus to spend, but I shall celebrate this holiday in the breach rather than the observance.  The 27th is American Beer Day, not to be confused with National Beer Day on April 7th or Drink Beer Day on September 28th.



October 23rd:  National Boston Cream Pie Day
October 24th:  National Bologna Day
October 25th:  National Greasy Foods Day;  Feast of St Crispin
October 26th:  National Mincemeat Pie Day, National Pumpkin Day, National Pretzel Day
October 27th:  National Potato Day, American Beer Day
October 28th:  National Chocolate Day, Wild Foods Day
October 29th:  National Pancake Day
October 30th:  National Candy Corn Day




Albertson's:

    Beef ribeye steak, bone in, family pack, $5.99/lb (boneless, $1/lb higher)
    Beef chuck or crossrib roast or family pack steaks, boneless, $3.99/lb
    Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 1 free
    93/7 ground beef, $2.99/lb
    Pork sirloin chops, bone in, family pack, 98¢/lb
    Pork loin chops, center cut boneless, $3.49/lb
    Pork butt roasts, $1.99/lb
    Pork country style ribs, boneless, $1.99/lb
    Boneless skinless chicken breast, $1.99/lb
    Sanderson Farms chicken thighs or drumsticks, $2.29/lb, buy 1 get 1 free
    Atlantic salmon fillets, farm raised, $5.99/lb
    Tilapia or swai fillets, farm raised, $2.99/lb
    Albertson's milk, gallons, $1.87
    Eggland's Best eggs, AA large, dozens, 2/$5
    Tillamook cheeses, 12 oz slices, $3.99
    Essential Everyday cheeses, 8 oz chunk, 2/$4
    Deli:    Jennie-O “Honey Smoked” or “Oven Brown” turkey, $5.99/lb
        Signature rotisserie turkey breast, $5.99/lb
        USA Gold ham, $5.99/lb
        Hard or Genoa salami, $5.99/lb
        Charlie's Pride Italian roast beef, corned beef, beef pastrami, $5.99/lb
        Stella Swiss/Provolone/Muenster cheeses, $5.99/lb
    Oroweat breads, 24 oz wide-pan loaves, $2.99
    Crystal Light, 5-6 qt canisters, 2/$5
    Progresso Light soups (with the WW logo), 2/$3
    Bumble Bee white chicken, 5 oz cans, 10/$10
    Ro*tel tomatoes, 10/$10
    DaVinci pasta, 1 lb pkg, 10/$10
    Hunt's pasta sauce, 24 oz cans, 10/$10
    Hunt's tomatoes, 14 oz cans, 10/$10
    PictSweet “Steamables” frozen veg, 10 oz bags, 10/$10
    Essential Everyday frozen veg, 14-16 oz bags, 10/$10
    Smart Ones frozen entrées, $2.19
    Gala or Granny Smith apples, $1.49/lb
    Bartlett pears, $1/lb
    Bananas, 39¢/lb
    Slicing tomatoes, $1/lb
    Zucchini OR yellow squash, $1/lb
    Winter squashes:  acorn, butternut, spaghetti, golden acorn, Kobocha, Delicata, $1/lb


Bashas':

    Beef porterhouse/t-bone/New York/top sirloin steaks, 50% off
    Beef crossrib/bottom round/sirloin tip roasts, boneless, 50% off
    Ground beef sirloin, fat content not listed, value pack, $3.99/lb
    Pork loin end country, value pack, $1.99/lb
    Boneless skinless chicken breast, $1.77/lb
    Halibut fillets, 3 oz portions, $2.99
    Atlantic salmon fillets, 5 oz portions, $2.99
    Albacore tuna steaks, bone in, 5 oz portions, $2.99
    Swai fillets, $2.99/lb
    Kraft cheeses, 7-8 oz chunk or shreds, 2/$5
    Land O Lakes butter, 2/$6
    Francesco Rinaldi pasta sauces, 23-24 oz jars, 4/$5
    Chicken of the Sea solid white tuna, 5 oz cans,
    Morningstar Farms frozen veggie burgers,  $1.29
    Strawberries, 1 lb box, 99¢
    Pears:  Bartlett, Anjou, Bosc, 88¢/lb
    Fuji or Gala apples, 88¢/lb
    Organic Honeycrisp apples, $1.99/lb
    Seedless grapes, green/red/black, $1.99/lb
    Vine tomatoes, 99¢/lb
    Grape tomatoes, 12 oz boxes, 2/$4


Fry's:

    Beef t-bone steaks, $5.99/lb
    Beef top sirloin, boneless, family pack, $5.99/lb
    Beef top round roast OR London broil, $4.49/lb
    Beef petite sirloin steaks, boneless, family pack, $2.99/lb
    85/15 ground beef, $3.99/lb
    Entire selection of fresh pork, buy 1 get 1 free (like item)
    Private Selection ham, $7.99/lb
    Kroger frozen turkeys, 10-20 lb, 79¢/lb
    Boneless skinless chicken breast, $2.99/lb
    Keta salmon fillets, wild caught, $4.99/lb
    Corvina or tilapia fillets, farm raised, $5.99/lb
    Swai fillets, $2.99/lb
    Kroger cheeses, 6-8 oz chunk or shreds, $1.79
    PictSweet frozen veggies, 24-28 oz bags, $2.49
    Morningstar Farms frozen veggie burgers, 2/$7
    “Mini seedless” watermelons, 2/$3
    Apples:  Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Bartlett pears, 99¢/lb
    Red or black seedless grapes, $1.99
    Honeycrisp or Ambrosia apples, $1.99
    Roma tomatoes, 99¢/lb
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢ ea
    Simple Truth organic box salads, 5-7 oz, 2/$6


Safeway:

    Beef chuck pot roast, boneless, $2.99/lb (steaks, 30¢/lb higher)
    Beef round tip steak, thin cut boneless, value pack, $3.99/lb
    80/20 ground beef, value pack, $1.99
    Pork loin assorted chops, bone in, $2.99/lb
    Pork top loin chops, boneless, value pack, $3.99/lb
    Pork shoulder, bone in, whole in bag, $1.99/lb
    Safeway Farms chicken drums/thighs/leg quarters, value pack, 99¢/lb
    Keta salmon fillets, wild caught, value pack, $3.99/lb “subject to availability”
    Alaskan pollock fillets, wild caught, $3.99/lb
    Tilapia fillets, farm raised, $6.99/lb
    Swai fillets, farm raised, $3.99/lb
    Lucerne or Open Nature cheeses, 24-32 oz shreds, $6.99/lb
    S&W variety (non-baked) beans, 15 oz cans, 5/$5
    Safeway Kitchens frozen veg, 14-16 oz pkg, 3/$5
    Morningstar Farms veggie burgers, 2/$7
    Healthy Choice “Bakes” frozen entrées, 5/$10
    Fuji or Gala apples, 99¢/lb
    Seedless grapes, green/red/black, $2.99/lb
    Bartlett pears, 99¢/lb
    Navel oranges, $1.69/lb
    Honeycrisp apples, $2.99/lb
    Vine or hot house tomatoes, $1.99
    Sweet yellow onions, 99¢/lb
    Kale/curly mustard/collard greens, $1.99/bunch
    Safeway Farms OR Fresh Express bag salads, 2/$6


Sprouts:

    Beef chuck roast or steak, boneless, $4.99/lb
    93/7 ground sirloin, $4.99/lb
    Pork shoulder steak or roast OR country style ribs, bone in, $1.49/lb
    Pork sausage, bulk or links, $2.99/lb
    Boneless skinless chicken breast, value pack, $1.99/lb
    Chicken thighs, bone in, value pack, $1.49/lb
    Mahi mahi fillets, wild caught, $3.99/lb
    Flounder fillets, wild caught, $6.99/lb
    Jumbo Honeycrisp apples, $1.48/lb
    Blackberries, 5 oz boxes, 2/$3
    Pears:  Comice, Bartlett, Bosc, D'Anjou, 88¢/lb
    Seedless grapes, green/red/black, 2 lbs/$4
    Organic apples:  Gala, Red Delicious, Granny Smith, $1.49/lb
    Roma tomatoes, 48¢/lb
    Grape tomatoes, dry pint, 2/$4
    Winter squashes, acorn/butternut/spaghetti, 88¢/lb
    Italian or yellow squashes, 88¢/lb
    Green bell peppers, 48¢ ea
   

Wren's bargain guide, week beginning October 16th:

Sorry about not making tonight's meeting – I'm recovering from a lovely case of bronchitis and don't want to pass it on to any of you.  Fooducate's latest Issue is whether to change the way ingredients are listed on food packages.  Currently they're advocating for listing ingredients not only in order of precedence, as is done today, but by percentages.  This might be practicable on the example they show – a Thai coconut biscuit with eight ingredients, “Coconut milk 46.0%, Rice Flour 23.0%” etc. – but could prove a bit more challenging on, say, a Velveeta Cheesy Skillet with over forty ingredients, some of them nested. 

From thekitchn.com, how and why to brine meat so you'll never have to deal with another dried-out bonelessskinlesschickenbreast.  From ABC by way of Grist, Oktoberfest is becoming more vegan-friendly, with a vegan “chicken” fricassee, vegan “pork” medallions, and even vegan wine.  (Did you know that many wines are filtered through a sturgeon's air-bladder?  Neither did I.  Did you want to?  Nor did I.)  And courtesy of Summer Tomato, “10 Simple Way To Eat Less Without Noticing”.  (Use smaller plates, but taller glasses.  Keep snacks out of the way, but healthy foods in your line of sight.  Chew.  And don't eat in front of the TV!)

Recipes!  From Chow.com, twelve butternut squash recipes, a “basic Greek salad”, and may God help us all a Halloween punch with glowing severed hands in it.  Simply Recipes has a scientific explanation of why apple pie is so good with Cheddar cheese, and sweet-potato Jack-o-lanterns.  Sprouted Kitchen has smoothies – I don't do smoothies, but if you do, there they are.  And with National Caramel Apple Day coming up on the 21st, Snack Girl has healthier caramel apples, her own pumpkin spiced latte, and the unfortunate results of the Cool Whip Experiment.  (Q:  What happens if you put a scoop of Cool Whip into a cup and leave it on the kitchen counter for five days?  A:  Absolutely nothing.)  And Summer Tomato supplies an eight-veggie minestrone!

Tomorrow is, for absolutely no reason I have been able to determine, Four Prunes Day.  The 19th is National Seafood Bisque Day:  celebrate in moderation as I don't believe there exists such a thing as a low-PointsPlus seafood bisque.  The day after is National Brandied Fruit Day, and if you haven't any it's a good time to start some for next year.


October 16th:  World Food Day, National Oatmeal Day
October 17th:  National Pasta Day
October 18th:  National Chocolate Cupcake Day
October 19th:  National Seafood Bisque Day
October 20th:  National Brandied Fruit Day
October 21st:  National Caramel Apple Day, National Pumpkin Cheesecake Day
October 22nd:  National Nut Day;  Ettore “Hector” Boiardi born this date in 1897.  No one in America could figure out how to spell his name, so when he put it on cans of spaghetti he allowed it to be spelled “Boy-Ar-Dee”
October 23rd:  National Boston Cream Pie Day, National Canning Day;  Nicolas Appert, inventor of the canning process, born this date in 1749 or 1750 or possibly 1752 or perhaps even in November, no one is quite sure



Albertson's:

    Beef ribeye steaks, bone in, $11.99/lb, buy 1 get 1 free
    Beef New York steaks, bone in, buy 1 get 1 free
    Beef t-bone steaks, $12.99/lb, buy 1 get 1 free
    Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 1 free
    Beef tri tip steaks, $7.99/lb, buy 1 get 1 free
    Beef chuck/crossrib/bottom round steaks or roasts, $3.98/lb
    85/15 ground beef, $2.88/lb
    Center cut pork loin chops, boneless, $6.99/lb, buy 1 get 1 free
    Assorted pork chops, bone in, $1.98/lb
    Boneless skinless chicken breast, $1.58/lb
    Sanderson Farms whole chickens, 98¢/lb
    Atlantic salmon fillets, farm raised, $5.98/lb
    Orange roughy fillets, wild caught, $8.88/lb
    Mountain High yogurt, 32 oz tubs, 2/$5
    Wild Harvest “Omega-3” eggs, AA large, dozens, 2/$5
    Sargento cheeses, 5-8 oz shreds, 2/$6
    Essential Everyday cheeses, 8 oz shingle pack, $2.99
    Crystal Farms cheeses, 8 oz chunk or shreds, 2/$5
    Hillshire Farms “Ultra Thin” lunchmeats, 1 lb pkg, $4.99
    Deli:    Signature Virginia smoked ham, $4.99/lb
        Signature Provolone or Muenster cheeses, $4.99/lb
        Dietz & Watson Black Forest/honey/ “Gourmet Lite” ham, $7.99/lb
        Dietz & Watson Black Forest/Homestyle/honey maple turkey, $7.99/lb
    Prego pasta sauces, 14-24 oz jars, $1.88
    Twinings teas, 20 ct, $2.99
    Honeycrisp apples, $2.99/lb
    Lemons, 2/$1
    Pomegranates, 2/$4
    Vine tomatoes, $1.99/lb
    Organic grape tomatoes, 10 oz box, $2.99
    Asparagus, $3.49/lb
    Baby bok choy, 99¢/lb
    Earthbound Farms “Deep Greens” or “Easy Leaves”, 5-7 oz boxes, 2/$5


Bashas':

    Beef crossrib roast, boneless, $2.47/lb
    Beef tri tip roast, $4.99/lb
    Beef t-bone/porterhouse/New York steaks, bone in, $7.49/lb
    Beef London broil, $3.99/lb
    Ground beef chuck, fat content not listed, value pack, $2.47/lb
    “Pork loin country style” or loin end chops, $1.99/lb
    Chicken drums/thighs/leg quarters, bone in, 97¢/lb
    Atlantic salmon fillets, farm raised, $4.99/lb
    Orange roughy fillets, wild caught, $9.99/lb
    Food Club butter, 2/$5
    Bashas' sour cream, 24 oz tubs, $1.69
    Bashas' cottage cheese, 24 oz tubs, $2.29
    Del Monte fruit, 14-15 oz cans, 4/$5
    Del Monte veggies, 13-15 oz cans, 10/$10
    S&W tomatoes, 14 oz cans, 10/$10
    Lean Cuisine frozen entrées, 5/$10
    Green Giant “Steamers”, 12 oz bags, 2/$3
    Honeycrisp apples, $1.99/lb
    Navel oranges, 77¢/lb
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 77¢/lb
    Seedless grapes, green/red/black, $1.99/lb
    Slicing tomatoes, 99¢/lb
    Grape tomatoes, 12 oz box, 2/$4
    Sweet onions, 77¢/lb
    Bell peppers, green/red/gold, 77¢ ea
    Earthbound Farms “baby peeled” carrots, 1 lb bag, 2/$3


Fry's:

    Beef chuck or crossrib roast, boneless, $2.99/lb
    Beef NY strip steaks, bone in, $7.99/lb
    Pork loin back ribs or St Louis-style ribs, buy 1 get 2 free
    Pork loin center chops, boneless, family pack, $3.99/lb
    Tyson boneless skinless chicken breasts, 3 lb IQF bag, $7.99
    Butterball turkey burgers, 2 lb pkg, $5.99
    Atlantic salmon fillets, farm raised, $5.99/lb
    Fry's milk, half gallons only, 10/$10
    Kroger cottage cheese, 24 oz tubs, $1.99
    Kroger cheeses, 6-8 oz chunk or shreds, $1.79
    Smart Ones frozen entrées, 5/$10
    Pears:  Bartlett, red, Comice, Concord, 99¢/lb
    Seedless grapes, green/red/black, $1.99/lb
    Apples, Red/Golden Delicious or Granny Smith, 99¢/lb
    Asparagus, $1.77/lb
    “Mini peeled” carrots, 1 lb bag, 4/$5
    Dole OR Fresh Selections bag salads, 2/$5


Safeway:

    Beef London broil, boneless, $2.79/lb
    Beef NY strip steak, bone in, value pack, $4.99/lb (boneless, $2/lb higher)
    Beef top sirloin steak, boneless, $3.99/lb
    Beef chuck steak, bone in, value pack, $2.99/lb
    80/20 ground beef, value pack, $2.99/lb
    Pork shoulder, bone in, whole in bag, $1.49/lb
    Pork loin assorted chops, bone in, $2.99/lb
    Pork sirloin chops, boneless, value pack, $1.99/lb
    Chicken thighs or drumsticks, bone in, value pack, $1.39/lb
    Eating Right boneless skinless chicken breast or thighs, value pack, $1.99/lb
    Tilapia fillets, farm raised, $3.99/lb
    Atlantic salmon fillets, farm raised, $8.99/lb
    Alaskan cod fillets, wild caught, $5/lb
    Rockfish fillets, wild caught, $7/lb “subject to availability”
    Lucerne sour cream, 24 oz tubs, $2.29
    Pantry Essentials butter, $2.49
    Lucerne OR Open Nature cheeses, 24-32 oz shreds, $6.99
    Bumble Bee solid white tuna, 4/$6
    Hunt's canned tomatoes or sauce, 14-15 oz cans, 79¢ ea (must buy 4)
    Ragu pasta sauces, 16-24 oz jars, $1.29 (must buy 4)
    Birds Eye “Steamfresh” OR C&W frozen veg, 10-16 oz pkg, buy 2 get 2 free
    Lean Cuisine “Simple Favorites”, 3/$5
    Honeycrisp apples, $1.99/lb
    Scarlotta red seedless grapes, $1.99/lb
    Fuji or Gala apples, $1.99/lb
    Yellow peaches, $1.99/lb
    Navel oranges, $1.89/lb
    Bartlett pears, 99¢/lb
    Vine or slicing tomatoes, $1.99/lb
    Organic winter squashes, acorn/butternut/spaghetti, 99¢/lb
    O Organics “mini peeled” carrots, 1 lb bags, $1.99


Sprouts:

    Beef rump roast, boneless, $3.99/lb
    Beef tri-tip/flank/top sirloin steaks, boneless, $6.99/lb
    85/15 ground beef, value pack, $2.99/lb
    Assorted pork loin chops, bone-in, $1.99/lb
    Pork shoulder roast or country-style ribs, boneless, $2.49/lb
    Boneless skinless chicken thighs, $1.99/lb
    Whole, split, or cut-up chickens, $1.59/lb
    Ground chicken, $2.99/lb
    Swordfish steaks, bone in, wild caught, $6.99/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    Sprouts olive oil (healthy), 1 litre bottles, $6.99
    Sprouts organic beans, 15 oz cans, 99¢
    Sprouts frozen veg, 1 lb bags, 2/$3
    Honeycrisp apples, $1.48/lb
    Jonagold, Red/Golden Delicious apples, 98¢/lb
    Seedless grapes, green/red/black, 2 lbs/$3
    D'Anjou pears, 98¢/lb
    Asparagus, $1.68/lb
    Sprouts box salads, 5 oz, $1.99
    Leaf lettuce, green/red/Romaine, 88¢ ea
    Italian or yellow squash, 88¢/lb
    Organic grape tomatoes, dry pint, 2/$5
    Mini peppers, 1 lb bag, 2/$5

Wren's bargain guide, week beginning October 9th:

Fooducate has an analysis of McDonalds' new “Mighty Wings”, and of the entire concept of chicken wing dishes:  “Those boney, meat-scarce and fatty appendages to the bird would have gone to waste had not someone thought of breading, deep-frying, and making it acceptable to eat with your hands in public.”  (I'm old enough to remember when raw chicken wings were sold in supermarkets for 29¢/lb.  Now they're so expensive it's cheaper for restaurants to cut up once-premium breast meat and sell it as “boneless wings”.)

With flu season approaching, Summer Tomato has tips for how to avoid colds and flu.  Stone Soup has six reasons not to count calories.  Grist and NBC provide information about the recent salmonella outbreak in Foster Farms chicken and how to deal with it while the CDC is on furlough (cook to 160°).

Recipes!  Chow.com have how to cook dinner in your coffeemaker.  (Chow.com are out of their flipping minds if they think I'm going to try and adapt these recipes for my electric kettle.)  Also slow-cooker chicken soup, twenty-one things to do with winter greens, a salad of greens and grapes with sharp cheese, and another – potentially polychromatic – involving beets.  Simply Recipes has a chicken peanut curry, and an endive salad with pears, walnuts, and gorgonzola.  Deb at Smitten Kitchen is preparing for a trip to England:  “Before one swan dives into a vat of thick cream and baked cheddar and passes out on a Yorkshire pudding pillow only to revive oneself with a deep inhale of horseradish-triple cream sauce, one must reset their system, so to speak. One must prepare. At the very least, one must dust off their gym ID” – and in this case, one must make a nice dish of sweet potatoes and broccoli with miso.  And from Snack Girl we have a way to make healthier meatballs without really altering the recipe, four-ingredient pumpkin gingerbread, and an analysis of the brown-rice-and-sweet-potato Triscuits – which turn out to have more fat, less fiber, and less protein than a standard Triscuit!

Today's Moldy Cheese Day.  This is a reference to bleu cheese or Roquefort.  I hope.  It's also National Submarine Day, National Hoagie Day, National Grinder Day, National Wedgy Day, or National Hero Day, depending on your own region's name for a sandwich made on a loaf of Italian bread.  Next Wednesday is National Chocolate Covered Insects Day, you can have mine no honest I mean it help yourself take a few more be my guest please.  And this second week of October is National Food Bank Week – if you didn't bring your donations tonight, you can always stop by later in the week.


October 9th:  Moldy Cheese Day, National Submarine/Hoagie/Hero/Grinder/Wedgy/long sandwich on a loaf Day
October 10th:  National Angel Food Cake Day
October 11th:  National Sausage Pizza Day, World Egg Day
October 12th:  National Gumbo Day;  Jean Nidetch, founder of Weight Watchers, born this date in 1923
October 13th:  National Yorkshire Pudding Day
October 14th:  National Dessert Day, National Chocolate Covered Insects Day
October 15th:  National Chicken Cacciatore Day, National Roast Pheasant Day
October 16th:  World Food Day, National Liqueur Day, National Oatmeal Day


Albertson's:

    Beef chuck, crossrib, eye/bottom round steak or roasts, boneless, $6.99/lb, buy 1 get 1 free
    Beef New York strip steak, bone in, family pack, $4.77/lb
    Beef t-bone steaks, family pack, $5.99/lb
    Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 1 free
    85/15 ground beef, $2.79/lb
    93/7 ground beef, $2.99/lb
    Pork loin back ribs, $8.99/lb, buy 1 get 2 free
    Assorted pork chops, bone in, $1.99/lb
    Center cut pork loin chops, bone in, $2.99/lb
    Boneless skinless chicken breast, $2.49/lb
    Keta salmon, wild caught, $3.99/lb
    Alaskan cod fillets, wild caught, $7.99/lb
    Essential Everyday butter, 2/$5
    Essential Everyday cheeses, 8 oz chunk OR 6-8 oz shreds, 2/$4
    Essential Everyday cheeses, 2 lb chunk or shreds, $6.99
    Essential Everyday cheeses, 8 oz shingle pack, $2.99
    Deli:    Jennie-O “Blue Ribbon” turkey breast, $3.99/lb
        Dietz & Watson Black Forest/honey maple/“Gourmet Lite” ham, $7.99/lb
        Dietz & Watson Black Forest or “Homestyle” turkey, $7.99/lb
        Hard or Genoa salami OR pepperoni, $5.99/lb
        Muenster/Provolone/pepperjack/mild Cheddar cheeses, $5.99/lb
    Ragu pasta sauces, 16-24 oz jars, 2/$3 – buy 2, get a 1 lb DaVinci pasta free
    Essential Everyday olive oil, 17 oz bottles, $3.99
    Wild Harvest olive oil, 17 oz bottles, $4.99
    Del Monte fruit, 14-15 oz cans, $1.79
    V-8 or V-8 Fusion vegetable cocktail, 46 oz bottles, 2/$5
    Valley Fresh chicken, 10 oz cans, $2.99
    Chicken of the Sea solid white tuna OR pink salmon, 5 oz cans, 99¢
    Healthy Choice frozen entrées, $1.88
    Lean Cuisine frozen entrées, 4/$10
    Green Giant frozen veg, 9-10 oz boxes, 88¢
    Red seedless grapes, 75¢/lb
    Bartlett pears, 99¢/lb
    Gala apples, 99¢/lb
    Red/Golden Delicious or Granny Smith apples, $1.29/lb
    Slicing tomatoes, $1.69/lb
    Earthbound Farms organic box salads, 1 lb, $4.99
    Acorn squash, 79¢/lb
    Cauliflower, $1/lb
    Red bell peppers, $1 ea
    Iceberg, 99¢ ea
    Mini carrots, 1 lb bag, 99¢


Bashas':

    Bison London broil, top round steak or roast, boneless chuck steak or roast, $7.99/lb
    Bison top sirloin, boneless, $8.99/lb
    Bison 90/10 ground, $6.99/lb
    Beef top sirloin steaks, $5.77/lb.
    Pork picnic roast, bone in?, 99¢/lb
    Chicken breasts or leg quarters, bone in, 97¢/lb
    King salmon fillets, wild caught, $8.99/lb
    Swai fillets, farm raised, $2.99/lb
    Food Club cheeses, 1 lb chunk or shreds OR 10-12 oz string, $3.99
    Bumble Bee chunk white tuna, 99¢
    Newman's Own pasta sauces, 24 oz jars, 2/$4
    Pompeian olive oil, 16 oz bottles, $4.99
    Red seedless grapes, 77¢/lb
    Green or black seedless grapes, $2.49/lb
    Gala apples, 99¢/lb
    Navel oranges, $1.49/lb
    Asparagus, $1.77/lb
    “Tasti-Lee” tomatoes, 1 lb box, $1.99
    Winter squashes, acorn/butternut/spaghetti, 99¢/lb
    Green bell peppers, 2/$1 (red or gold, 10/$10)


Fry's:

    Beef NY strip steak, bone in, 50% off
    Beef chuck roast or steak, boneless, $4.49/lb
    93/7 ground beef, $2.99/lb
    Assorted pork loin chops, bone in, $2.79/lb
    “Pork shoulder butt or picnic roast” {sic}, bone in, whole in bag, $1.49/lb
    Boneless skinless chicken breast or thighs, $1.79/lb
    Kroger 99/1 ground turkey breast, 1 lb pkg, $4.99
    Keta salmon fillets, wild caught, $3.99/lb
    Catfish fillets, farm raised, $6.99/lb
    Kroger cheeses, 12-16 oz chunk or shreds, $2.99
    Kroger pasta sauces, 24 oz jars, 4/$5
    Pirate's Booty, 4-6 oz bags, 2/$3
    Smart Ones frozen entrées, 5/$10
    Honeycrisp apples, $1.99/lb
    Whole pineapples, 2/$5
    Seedless grapes, green/red/black, $1.88/lb
    Yellow peaches, red or black plums, $1.69/lb
    Broccoli OR cauliflower, 99¢/lb
    Red or yellow bell peppers, 88¢ ea
    “Mini peeled” carrots, 1 lb bag, 88¢
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢ ea


Safeway:

    Beef chuck crossrib roast, boneless, $2.99/lb
    Beef bottom round roast, boneless, $2.99/lb
    Beef 7-bone pot roast, $2.79/lb
    Beef top round London broil, boneless, $3.99/lb
    80/20 ground beef, value pack, $2.79/lb
    93/7 ground beef, value pack, $2.99/lb
    Pork loin back ribs, $2.99/lb
    Coho salmon fillets, farm raised, value pack, $5.99/lb
    Tilapia fillets, farm raised, $6.99/lb
    Lucerne sour cream, 16 oz tubs, 3/$5
    Lucerne cheeses, 12-16 oz chunk or shreds, $3.99
    Classico pasta sauces, 15-24 oz jars, buy 1 get 1 free
    Bertolli olive oil, 25 oz bottles, buy 1 get 1 free
    Mezzetta pasta sauces, 24-25 oz jars, buy 1 get 1 free
    Progresso Light soups (with the WW logo), buy 1 get 1 free
    S&W variety (non-baked) beans, 15 oz cans, 5/$5
    Healthy Choice “Bakes” frozen entrées, 5/$10
    Safeway Kitchens frozen veg, 24-32 oz bags, $2.49
    Gorton's “Grilled Fillets”, $3.49
    Seedless grapes, green/red/black, $2.99/lb
    Honeycrisp apples, $2.99/lb
    Fuji or Gala apples, $1.49/lb
    Navel oranges, $1.49/lb
    Black plums, $1.49/lb
    Yellow peaches, $1.99/lb
    Bartlett pears, 99¢/lb
    Vine tomatoes, $1.99/lb
    Cucumbers, 99¢ ea
    Fresh Express OR Safeway Farms bag salads, 2/$5


Sprouts:

    Beef New York steak, boneless, $9.99/lb
    Beef chuck roast OR London broil, boneless, $4.99/lb
    Center cut pork loin roast or chops, boneless, $2.99/lb
    Boneless skinless chicken breast, $1.99/lb
    Ground turkey breast, $3.99/lb
    Pacific salmon fillets, wild caught, $4.99/lb
    Tilapia fillets, farm raised, $5.99/lb
    Honeycrisp apples, 98¢/lb
    Green seedless grapes, 78¢/lb
    Gala or Jonagold apples, 98¢/lb
    D'Anjou pears, 98¢/lb
    Red or black seedless grapes, $1.88/lb
    Organic Red/Golden Delicious or Gala apples, $1.49/lb
    Vine tomatoes, $1.88/lb
    Grape tomatoes, dry pint, 2/$4
    Organic butternut squash, 89¢/lb
    Leaf lettuce, green/red/Romaine, 88¢
    Cauliflower, 88¢/lb
    Celery, 88¢ ea
    Summer squashes, Italian/yellow/grey, 98¢/lb

Wren's bargain guide, week beginning October 2nd:

At Fooducate, a short but useful piece on vocabulary and how it influences our weight-loss journey.  The poster, registered dietician Sheah Rarback, strongly advocates for eliminating the word “cheat” (“I cheated on my diet!”) from your food lexicon, and substituting “choose”.  We may occasionally – I certainly far too often – make choices that, as Debi likes to say, are not the wisest:  but still, these are choices we make, not deplorable cheats.  “Every day I meet people who feel shame or are chastised by well-meaning family and friends for what they eat.  This compounds the negative feelings of 'cheating' on a diet.  It is time for a shift in language and attitude.  A first step is to change 'cheat' to 'choose.' ”

Monica Reinagel has the most nutrition-effective ways to prepare veggies, and whether “veggie pasta”, the green-and-orange kind, is really more nutritious than the ordinary kind (not really);  Marion Nestle analyzes the recent assurances that McDonald's will offer healthier menu items.  (They're going to “Promote and market only water, milk, and juice as the beverage in Happy Meals”, with sodas as a special option.  Sometime before the year 2020, we're assured.)  At the Washington Post, how to bring sad wilting vegetables back to life.  And from Summer Tomato, how to introduce all those healthy veggies and fruits into your without abdominal discomfort and, shall we say, public embarrassment?

Recipes!  Chow.com has a collection of salmon recipes, ranging from “Maple-Mustard Grilled Salmon” to a salmon salad with dill to something I can only describe as a smoked salmon McMuffin.  A set of winter-squash recipes, bulgur pilaf, a kale coleslaw with apples, and braised Brussels sprouts with pancetta and shallots.  Sprouted Kitchen has quinoa-cauliflower patties, Simply Recipes has scrambled eggs with kale and mozzarella.  And from Snack Girl we have healthy snacks for game day, apple oatmeal muffins, a celebration of someone who lost 70 pounds, and the wonders of five minutes of exercise per day!  As one of her commenters points out, “No matter how far or fast you go, you are doing it faster than someone who's sitting on the couch.”

Welcome to October which is National Apple Month.  Yes, last month was National Apple Month too.  October is also – to pick only the healthier items – National Seafood Month, American Cheese Month, National Spinach Lovers' Month, Celebrate Sun-Dried Tomatoes Vegetarian Awareness Month, and National Chili Month (this first week of National Chili Month is National Chili Week).  This Friday, the 4th, is National Taco Day.  And one week from today is National Moldy Cheese Day – I hope they mean Roquefort.


October 2nd:  National Fried Scallops Day;  1950, first publication of Peanuts
October 3rd:  National Caramel Custard Day;  1872, birth of Emily Post, author of Etiquette in Society, in Business, in Politics, and at Home;  1883, the Orient Express makes its first Paris/Constantinople run;  1955, Captain Kangaroo and The Mickey Mouse Club premiere on the same day (CBS and ABC, respectively)
October 4th:  National Taco Day, National Vodka Day;  1957, Sputnik 1 is launched into orbit, the first artificial satellite to orbit the Earth
October 5th:  National Apple Betty Day
October 6th:  National Noodle Day
October 7th:  National Frappé Day
October 8th:  National Fluffernutter Day, National Pierogi Day;  1919, the Volstead Act passes and Prohibition begins
October 9th:  Moldy Cheese Day, National Dessert Day, Submarine/Hoagie/Hero/Grinder Day



Albertson's:

    Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 2 free
    Beef ribeye steak, bone in, $7.99/lb (boneless, $1/lb higher)
    Beef t-bone or bone in New York steaks, $7.99/lb
    Beef top sirloin or tri tip roast, $4.99/lb
    Beef chuck/crossrib/eye round/bottom round roast or steaks, boneless, family pack, $3.99/lb
    85/15 ground beef, $2.79/lb
    Pork tenderloin tips, $6.99/lb, buy 1 get 2 free
    Pork loin chops, boneless, $6.99/lb, buy 1 get 2 free
    Pork back ribs, “freshly seasoned” boneless, $7.99/lb, buy 1 get 2 free
    Pork sirloin chops, boneless, $3.99/lb, buy 1 get 1 free
    Sanderson Farms boneless skinless chicken breast or thighs, $5.99/lb, buy 1 get 2 free
    Boneless skinless chicken breast, $2.49/lb
    Sockeye salmon fillets, wild caught, $9.99/lb
    Cod fillets, wild caught, $5.99/lb
    Tilapia fillets, 1 lb IQF bag, buy 1 get 3 free
    Atlantic salmon fillets, farm raised, $6.99/lb
    Rockfish or Dover sole, wild caught, $6.99/lb
    Albertson's milk, gallons, $1.87
    Yoplait yogurts, 20/$10
    Del Monte veggies, 11-15 oz cans, 99¢
    Bush's baked beans, 21-28 oz cans, $1.99
    Green Giant frozen veg, 9-10 oz boxes, 88¢
    Green Giant “Steamers” veggies, 12 oz pkg, $1.99
    Bartlett pears, 99¢/lb
    Bananas, 39¢/lb
    Green or red seedless grapes, $1.99/lb
    Apples:  Gala, Granny Smith, Jonagold, $1.69/lb
    Peaches, $1.99/lb
    Roma tomatoes, $1/lb
    Iceberg, 99¢ ea
    Summer squashes, zucchini/yellow/grey, $1/lb
    English cucumbers, $1 ea
    Campari tomatoes, 1 lb pkg, 2/$5
    Winter squashes, acorn or butternut, 89¢/lb


Bashas':

    Beef top sirloin steak (value pack) or tri tip roast, boneless, $3.99/lb
    Beef crossrib roast, $3.99/lb (steaks 50¢/lb higher)
    Assorted pork chops, value pack, $2.49/lb
    Ground beef chuck, fat content not listed, $2.47/lb
    Pork back ribs, $2.99/lb
    Boneless skinless chicken breast, $1.88/lb
    Catfish fillets, farm raised, $4.99/lb
    Barramundi fillets, $7.99/lb
    Swordfish steaks, bone in, $9.99/lb
    Bashas' milk, gallons, $1.89
    Food Club cheeses, 6-8 oz chunk/shreds/cubelets, $1.88
    Healthy Choice frozen entrées, 5/$10
    Whole pineapples, 99¢ ea
    Apples:  Gala, Fuji, Red Delicious, 99¢/lb
    Pears:  Organic Gala or Honeycrisp, $1.99/lb
    Seedless grapes, green/red/black, $1.99/lb
    Pears:  Bartlett, Anjou, Bosc, $1.49/lb
    Asparagus, $1.77/lb
    Vine tomatoes, 2 lbs/$3
    “Tasti-Lee” tomatoes, 1 lb pkg, $1.99
    Organic winter squashes, acorn/butternut/spaghetti, 99¢/lb

Fry's:

    Boneless beef roasts: sirloin tip, eye/top/round, chuck, shoulder, buy 1 get 1 free
    Beef t-bone steaks, 50% off
    85/15 ground beef, $3.99/lb
    Pork loin chops, center cut boneless, family pack, $3.99/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Fry's milk, gallons, $1.87
    Kroger cheeses, 1 lb chunk or shreds, $2.99
    Kraft or Sargento cheeses, 6-8 oz chunk or shreds, 2/$5
    V8 or V-Fusion, 36-46 oz bottles, $2.49
    Kellogg's breakfast cereals, 10-18 oz boxes, 2/$5
    Lean Cuisine frozen entrées, 5/$10
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Navel oranges, $1.29/lb
    Seedless grapes, green/red/black, $1.99/lb
    Whole pineapples, 2/$5
    Vine tomatoes, $1.99/lb


Safeway:

    Beef chuck pot roast, 7-bone or boneless, $2.99/lb
    Beef chuck steak, boneless, value pack, $3.29/lb
    Beef top sirloin steaks, boneless, value pack, $4.99/lb
    Beef t-bone steak, value pack, $4.99/lb
    Beef NY strip steak, boneless, value pack, $6.99/lb
    Beef bottom round roast or steaks, value pack, $3.99/lb
    80/20 ground beef, value pack, $2.99/lb
    Assorted pork loin chops, bone in, $2.99/lb
    Eating Right boneless skinless chicken breast, value pack, $1.99/lb
    Coho salmon fillets, farm raised, $8.99/lb
    Rockfish fillets, wild caught, $6.99/lb
    Swordfish steaks, bone in, wild caught, $9.99/lb
    Safeway Kitchens fruit, 15 oz cans, 5/$5
    Star olive oil, 25 oz bottles, buy 1 get 1 free
    Hunt's tomatoes, 14 oz cans, 5/$5
    Francesco Rinaldi pasta sauces, 23-24 oz jars, 2/$3
    S&W variety (non-baked) beans, 5/$5
    Green Giant “Steamers”, 12 oz pkg, 2/$4
    Birds Eye “Voila!” frozen meals, 21 oz bags, $3.99
    Lean Cuisine frozen entrées, $1.9
    Swai fillets, farm raised, $2.99/lb
    “Pristine” green seedless grapes, $1.99/lb
    Yellow peaches, $1.49/lb
    Black plums, $1.49/lb
    Navel oranges, $1.89/lb
    Organic Fuji or Gala apples, $1.99/lb
    Organic cantaloupes, $3.49 ea
    Vine tomatoes, $2.49/lb
    Zucchini, $1.29/lb
    Winter squashes:  acorn, butternut, kambocha, 99¢/lb


Sprouts:

    Beef porterhouse steak, bone in, $6.99/lb
    Beef sirloin tip roast, boneless, $4.49/lb
    85/15 ground beef, value pack, $4.49/lb
    Pork sirloin chops or roast, $2.99/lb
    Boneless skinless chicken tenders, $2.49/lb
    Alaskan cod fillets, wild caught, $4.99/lb
    Pacific salmon fillets, wild caught, $5.99/lb
    Strawberries, 1 lb box, 2/$3
    Seedless grapes, green/red/black, 2/$3
    Bartlett pears, 88¢/lb
    Jonathan apples, 88¢/lb
    Navel oranges, 2 lbs/$3
    Cantaloupes 2/$3
    Organic pears:  D'Anjou, Bartlett, red, Bosc, $1.49/lb
    Vine tomatoes, 99¢/lb
    Grape tomatoes, dry pint, 2/$4
    Eggplant, 99¢ ea
    Winter squashes, acorn/butternut/spaghetti, 88¢/lb
    Hothouse cucumbers, 99¢ ea
    Leaf lettuce, green/red/Romaine, 88¢ ea