Wren's bargain guide, week beginning November 26th:

Sorry about tapping out on tonight's meeting, I'm still not well.

Fooducate covers a number of topics this week, including the new requirement for showing calorie counts in restaurants, what happens to the alcohol when you cook with wine, and whether a serving of bread is one slice or two?  Summer Tomato has a set of “9 Essential Steps to Avoiding Holiday Weight Gain”.  A new study shows that people who eat at home, rather than in restaurants, eat healthier overall and consumer fewer calories.

Happy people walk differently from sad people – and walking as though you're happy can actually make you happier!  The Well investigates, how many eggs can you eat and have it still be considered “good for you”?  And a new app, Calorific, shows – literally shows, with photographs – exactly how much of various foods adds up to 200 calories. 

Recipes!  At Simply Recipes I find a roasted kabocha squash soup, and a mulligatawny variant made with leftover turkey.  Simple Nourished Living offers a healthy crunchy tuna salad.  And Snack Girl has a 2-PointsPlus-per-cup cauliflower sauce that her son deemed “almost as good as macaroni and cheese”.

Tomorrow is National Bavarian Cream Pie Day;  the day after is National French Toast Day, and Monday is both National Pie Day and Eat a Red Apple Day.  Monday also ushers in December, National Eggnog Month, and the first week in December is entirely explicably National Cookie Cutter Week.

November 26th:  National Cake Day
November 27th:  National Bavarian Cream Pie Day
November 28th:  National French Toast Day
November 29th:  National Chocolates Day, Throw Out Your Leftovers Day
November 30th:  National Mousse Day
December 1st:  Eat a Red Apple Day, National Pie Day
December 2nd:  National Fritters Day
December 3rd:  National Ice Cream Box Day

And, since there are no grocery flyers this week, there it rests.  Have a happy Thanksgiving, all, and I hope to see you next week!

Wren's bargain guide, week beginning November 19th:

Sorry about missing last night's meeting, I don't want to give you all what I've got.  Sorry as well for the delay in posting:

Somehow I'd never thought of rice in terms of its arsenic content, but apparently – per Consumer Reports, by way of Fooducate – it's something to be concerned about.  McDonald's has announced that they won't be using a newly developed potato.  A list of six ways to make vegetables taste as good as French fries!  And would you eat a salad from a vending machine?

From Marion Nestle, I learn that the Brazilian Ministry of Health has just released its Dietary Guidelines (link is to the English version).  I've never seen such a rational approach to nutrition from a government agency:

1. Make natural or minimally processed foods the basis of your diet
2. Use oils, fats, salt, and sugar in small amounts when seasoning and cooking natural or minimally processed foods and to create culinary preparations
3. Limit consumption of processed foods
4. Avoid consumption of ultra-processed products
5. Eat regularly and carefully in appropriate environments and, whenever possible, in company
6. Shop in places that offer a variety of natural or minimally processed foods
7. Develop, exercise and share culinary skills
8. Plan your time to make food and eating important in your life
9. Out of home, prefer places that serve freshly made meals
10. Be wary of food advertising and marketing

Recipes!  Chow.com presents its Thanksgiving For Beginners menu, as well as a huge assortment of perhaps not quite traditional recipes if this year you feel like doing smoked turkey, turkey leg confit (simmer in a quart of duck fat), bacon-wrapped turkey, Buffalo roasted turkey with bleu cheese sauce, or, God help us, the infamous Thanksgiving cake.  Also a set of slow-cooker soups and a Romesco sauce that looks delicious.  Martha at Simple Nourished Living reaches into her slow-cooker and pulls out a low-calorie pumpkin cheesecake, chicken marsala, and a 3-PointsPlus broccoli cheese soup.  Simply Recipes has a basic not-too-pricey beef roast, tangy roasted root vegetables, a tasty and filling bean-and-ham soup, and homemade cranberry sauce.  And Snack Girl has her own cranberry sauce, part of her “Healthy Thanksgiving Roundup”, as well as a wholly unsuccessful attempt to improve on bagged stuffing.

November 19th:  National Carbonated Beverage with Caffeine Day
November 20th:  National Peanut Butter Fudge Day, Beaujolais Nouveau Day
November 21st:  National Gingerbread Day, National Stuffing Day
November 22nd:  National Cashew Day
November 23rd:  National Espresso Day, Eat A Cranberry Day
November 24th:  National Sardines Day
November 25th:  National Parfait Day
November 26th:  National Cake Day


Albertson's:

    Beef chuck, crossrib, eye/bottom round, sirloin tip roasts, boneless, $8.99/lb, buy 1 get 1 free
    Beef standing rib roast, whole, bone in, $6.99/lb
    Beef New York strip holiday roast, bone in, “hand trimmed and tied”, $5.99/lb
    Beef London broil roast, boneless, $4.49/lb
    Beef brisket, boneless, whole in bag, $3.49/lb
    Beef NY strip steaks, bone in, $5.99/lb
    93/7 ground beef, $4.79/lb
    Pork loin chops, center cut boneless, $3.99/lb
    Pork loin roast, boneless, $2.99/lb
    Cook's spiral cut ham, bone in, $1.97/lb
    Cook's unsliced ham, bone in, shank portion, $1.67/lb
    Hormel Cure 81 half hams, boneless, $3.99/lb
    Boneless skinless chicken breast, $1.77/lb
    Honeysuckle White frozen turkeys, 79¢/lb (with $25 purchase)
    Catfish or Atlantic salmon fillets, farm raised, $6.99/lb
    Challenge butter, 2/$5
    Albertson's eggs, AA large, 18 ct, $1.88
    Tillamook cheeses, 8 oz shreds or shingle, $2.48
    Deli:    Signature rotisseries turkey breast, $6.99/lb
        Dietz & Watson mesquite, Santa Fe, or “Gourmet Lite” turkey, $8.99/lb
        Dietz & Watson honey, classic, or “Gourmet Lite” ham, $8.99/lb
        Dietz & Watson Provolone or Muenster cheeses, $6.99/lb
    Del Monte veggies, 11-15 oz cans, 2/$1
    PictSweet frozen veggies, 10-12 oz bags, 77¢
    Fuji or Red Delicious apples, 99¢/lb
    Navel oranges, 99¢/lb
    “Cuties” clementines, 3 lb bags, $3.99
    Vine tomatoes, $1.99/lb
    Broccoli OR cauliflower, 99¢/lb
    Russet potatoes, 10 lb bag, 77¢
    Green Giant fresh green beans, 12 oz bags, 2/$5
    Yams or sweet potatoes, 99¢/lb
    Winter squashes, “assorted varieties”, 99¢/lb
    Green bell peppers, 69¢ ea


Bashas':

    Beef tenderloin, whole in bag, $7.99/lb “cut & wrapped free”
    Beef NY steak, bone in, value pack, $4.99/lb
    Beef crossrib/bottom round/sirloin tip roasts, buy 1 get 1 free
    Ground beef chuck, fat content not listed, value pack, $3.49/lb
    Cook's unsliced ham, bone in, shank portion, $1.19/lb (butt portion 40¢/lb higher)
    Cook's OR Hormel spiral sliced ham, $2.49/lb
    Hormel Cure 81 boneless ham, half or whole, quarter brown sugar, or sliced, $4.99/lb
    Hillshire Farms spiral sliced ham, bone in, $2.99/lb
    Whole roasting chickens, $1.29/lb
    Sanderson Farms boneless skinless chicken breast, $2.99/lb
    Norbest turkeys, tom or hen, 10-24 lb, 79¢/lb with $25 purchase
    Jennie-O fresh turkeys, tom or hen, $1.79/lb
    Butterball fresh turkeys, tom or hen, $1.99/lb
    King salmon fillets, wild caught, $12.99/lb
    Halibut, 3 oz portions, $3 ea
    Fresh oysters, 8 oz jars, $3.99
    Challenge butter, $3.29
    Tillamook cheeses, 8 oz chunk or shreds, 2/$6
    Kraft Cracker Barrel cheeses, 8 oz chunk, $2.99
    Gold Medal flour, 5 lb, 2/$4
    Food Club flour, 5 lb, $1.88
    Del Monte veggies, 13-15 oz cans, 5/$3
    Flav-R-Pac frozen veg, 12-16 oz bags, 77¢
    Birds Eye or C&W frozen veg, 12-16 oz bags, 5/$10
    Apples, Fuji, Gala, Granny Smith, 99¢/lb
    Navel oranges, 99¢/lb
    Green or red seedless grapes, $1.99/lb
    Fresh green beans, 87¢/lb
    Red or orange yams, 87¢/lb
    Sweet onions, 87¢/lb
    Green/red/gold bell peppers, 77¢ ea
    Organic winter squashes, acorn/butternut/spaghetti, 99¢/lb


Fry's:

    Beef NY strip roast, whole, bone in, $4.97
    Beef ribeyes, bone in, whole in bag, $7.99/lb, “sliced & wrapped free”
    85/15 ground beef, $3.99/lb (3 lb chub)
    Pork loin chops, center cut bone in, family pack, $3.99/lb
    Kroger spiral sliced ham, bone in, $1.99/lb
    Cook's ham, bone in, shank portion, $1.29/lb (butt portion 20¢/lb higher)
    Kroger frozen turkeys, 10-20 lb, 79¢/lb with $25 purchase
    Foster Farms fresh turkeys, 10-24 lb, $1.49/lb
    Private Selection frozen turkeys, 10-24 lb, 99¢/lb
    Private Selection frozen turkey breast, bone in, $1.69/lb
    Atlantic salmon fillets, farm raised, $5.99/lb
    Pacific oysters, 8 oz jar, $3.99
    Kroger butter, 2/$5
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $1.97
    Kroger veggies, 14-15 oz cans, 2/$1
    Libby's pumpkin, 15 oz cans, 3/$5
    Simple Truth organic veggies, 14-15 oz cans, 4/$5
    Simple Truth organic quinoa, 1 lb bags, $6.99
    Kroger frozen veggies, 10-12 oz bags, 67¢
    Clementines, 3 lb bag, $2.77
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Gala apples, 5 lb bag, $3.99
    Navel oranges, 99¢/lb
    Bartlett pears, 99¢/lb
    Ocean Spray cranberries, 12 oz bags, 2/$5
    Whole pineapples, $2.99 ea
    Red or gold yams or sweet potatoes, 99¢/lb
    Asparagus, $3.99/lb


Safeway:

    Beef ribeye roast, bone in, $9.99/lb
    Beef top loin roast, boneless, $7.99/lb
    Beef round tip roast, boneless, $5.99/lb
    Beef chuck roast, boneless, $5.99/lb
    Beef top sirloin steaks, boneless, $6.99/lb
    Half pork loin, boneless, whole in bag, $3.99/lb
    Safeway smoked half ham, rump or shank, $1.89/lb
    Safeway Select half ham, boneless, $3.99/lb
    Hormel Cure 81 half ham, boneless, $4.99/lb
    Safeway spiral sliced half ham, bone in, $2.99/lb
    Open Nature semi-boneless lamb leg, $6.99/lb
    Honeysuckle OR Safeway Farms frozen turkeys, 10-24 lb, 79¢/lb with $25 purchase
        or FREE with $100 purchase
    Butterball frozen turkeys, 10-28 lb, 99¢/lb with $25 purchase
    Butterball fresh turkeys, 10-24 lb, $1.99/lb
    Jennie-O fresh turkeys, 8-24 lb, $1.49/lb
    Honeysuckle frozen turkey breast, $1.99/lb
    Sockeye salmon fillets, wild caught, $11.99/lb
    Tilapia fillets, farm raised, $6.99/lb
    Fresh Pacific oysters, medium, 10 oz jar, $5.99
    Lucerne butter, $3.99
    Lucerne cheeses, 2 lb chunk or shreds, $7.99
    Lucerne cheeses, 6-8 oz shingle pack, $2.99
    Safeway Kitchens veggies, 14-15 oz cans, 3/$2
    Bush's variety (non-baked) beans, 15-16 oz cans, 10-$10
    Snow's clams, 6 oz cans, $2.49
    Bertolli olive oil, 17 oz bottles, $6.99
    Progress Light soups (with the WW logo), 18-19 oz cans, 3/$4
    Safeway Kitchens variety breads, 24 oz long loaves, $1.99
    C&W frozen veggies, 12-16 oz bags, 3/$6
    Green Giant “Steamers”, 7-12 oz frozen boxes, 3/$5
    Safeway Kitchens frozen veggies, 24-32 oz bags, 2/$5
    Halos clementines, 5 lb box, $4.99
    Seedless grapes, green/red/black, $2.99/lb
    Pomegranates, $2.99 ea
    Safeway Farms fresh cranberries, 12 oz bags, $2.99
    Granny Smith apples, $1.99/lb
    Organic Granny Smith or Gala apples, $1.99/lb
    Organic D'Anjou pears, $1.99/lb
    Navel oranges, $1.49/lb
    Vine tomatoes, $2.99/lb
    Red yams, 69¢/lb
    Safeway Farms green beans, 12 oz bags, 2/$3
    Organic winter squashes, “selected varieties”, 99¢/lb


Sprouts:

    Beef standing rib roast, “Presidential cut”, $9.99/lb
    85/15 ground beef, value pack, $3.99/lb
    Pork or chicken sausage, all varieties, bulk $2.99/lb, links $3.99/lb
    Pork loin roast, boneless, $3.99/lb
    Spiral sliced ham, bone in, $2.99/lb
    Leg of lamb OR ground lamb, $6.99/lb
    Boneless skinless chicken breast, value pack, $1.77/lb
    Fresh turkey breast, whole or half, $2.99/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Alaskan cod fillets, wild caught, $7.99/lb
    Atlantic salmon, farm raised, 6 oz portions, $4.99
    Black mussels OR littleneck clams, live, $3.99/lb
    HoneyCrisp apples, 98¢/lb
    Organic apples, Gala, Fuji, Granny Smith, $1.48/lb
    Whole pineapples, $1.98
    Fresh cranberries, 12 oz bags, $1.98
    Texas Rio Star grapefruits, 48¢ ea
    Halos clementines, 2 lb bags, 2/$5
    Seedless grapes, green/red/black, $1.98/lb
    Grape tomatoes, dry pint, $1.98
    “Sunset Yelo” eeny pear-shaped tomatoes, 10 oz bags, $1.98
    Asparagus, $1.48/lb
    “Red Garnet” or “Jewel” yams, 48¢/lb
    Cucumbers OR celery, 48¢ ea
    Earthbound Farms organic bag salads, 5 oz, $1.98
    Organic winter squashes, acorn/butternut/spaghetti, 98¢/lb
    Organic green beans, 1 lb bag, $2.98

Wren's bargain guide, week beginning November 12th:

Fooducate looks at the “expiration date” on a food package:  what is it, and does it really mean that after that date the food's no longer safe to eat?  And why does your bologna sometimes go funky or your milk chunky well before that date?

What is “Just Mayo”?  Not mayonnaise, at least according to some arguments:  it's Hampton Creek's new condiment made from oil, vinegar, and “pea protein”, but no eggs.  The FDA says that to be sold as mayonnaise, a product has to have eggs in it – but this isn't being sold as “mayonnaise”, but as “mayo”.  Does that make a difference?  How about the big outline of an egg on the label?

A study out of Brown University suggests that out of all the ways of dealing with food cravings, the most useful may be thinking about the “long-term negative impact” of eating unhealthy foods.  Mark's Daily Apple looks at ways of making exercise successful.  And eating reheated leftover pasta is actually better for you than eating it right away! 

Recipes!  Chow.com has a lightened pumpkin chiffon pie, and a whole stack of “Healthy Thanksgiving Recipes”.  Some are, shall we say, more traditional than others.  (That Thanksgiving baba ghanoush!)  Also some winter greens that might be worth checking into.  Smitten Kitchen has a pickled cabbage salad;  Simply Recipes piles on foil-baked salmon, roasted Brussels sprouts, cranberry salsa, and unstuffed inverted turkey.  Martha at Simple Nourished Living offers apple bran muffins, an apple-raspberry-cranberry sauce, and a slow-cooker pumpkin crumb cake.    And Snack Girl has bagels, slow-cooker turkey breast, and butternut squash soup in eeny pumpkin bowls. 

Today is National Pizza With Everything Day (Except Anchovies).  Friday is both National Pickle Day (PointsPlus-free) and National Guacamole Day (sadly not).  And Monday is both Homemade Bread Day and National Baklava Day.  I once made baklava myself.  Even with purchased phyllo dough it is incredibly labor-intensive, occupies the kitchen for most of a day, and produces terrifying quantities. 


November 12th:  National Pizza With Everything Day (Except Anchovies)
November 13th:  National Indian Pudding Day
November 14th:  National Guacamole Day
November 15th:  Clean Out Your Refrigerator Day, National Raisin Bran Day
November 16th:  National Fast Food Day
November 17th:  National Baklava Day, National Homemade Bread Day
November 18th:  National Vichyssoise Day
November 19th:  Carbonated Beverage with Caffeine Day



Albertson's:

    Spend $100 and get a free turkey under 16 lbs;  spend $150, get one up to 24 lbs.

    Beef chuck, crossrib, eye/bottom round, sirloin tip roasts, boneless, $8.99/lb, buy 1 get 1 free
    Beef New York roast, bone in, $5.97/lb
    Beef petite sirloin steaks, boneless, $11.99/lb, buy 1 get 1 free
    85/15 ground beef, $3.79/lb
    Pork loin chops, center cut boneless, $7.99/lb, buy 1 get 2 free
    Assorted pork chops, bone in, $1.99/lb
    Pork sirloin roast, bone in, $1.99/lb
    Hormel “Cure 81” spiral ham, bone in, $3.49/lb
    Boneless skinless chicken breast, $2.77/lb
    Sanderson Farms whole frying chickens, $1.69/lb
    Jennie-O 93/7 ground turkey, 20 oz pkg, $4.79
    Atlantic salmon fillets, farm raised, $7.99/lb
    Albertson's milk, gallons, $1.97
    Deli:    Signature Buffalo chicken, $6.99/lb
        Signature honey, pepper, or “golden roasted” turkey, $6.99/lb
        Signature rotisserie turkey breast, $6.99/lb
        Dietz & Watson eye round, peppered or herbed, $9.99/lb
        Dietz & Watson Provolone or Muenster, $6.99/lb
    Libby's veggies, 11-15 oz cans, 49¢
    Libby's pumpkin, 15 oz cans, $1.49
    O-Live olive oil, 17 oz bottles, $4.99
    Birds Eye “Steamfresh” veggies, 10 oz frozen bags, 88¢
    Libby's veggies, 1 lb frozen bags, 88¢
    Clementines, 3 lb bag, $2.99
    Gala/Fuji/Granny Smith/Red Delicious apples, “Just Right Size”, 2/$1
    Seedless grapes, green or red, $2.99/lb
    Bartlett pears, $1.29/lb
    Organic Granny Smith apples, $2.99/lb
    Navel oranges, $1.29/lb
    Slicing tomatoes, $1.69/lb
    Organic vine tomatoes, $3.99/lb
    Earthbound Farms organic box salads, 16 oz, $5


Bashas':

    Beef petite sirloin roast or value pack steak, $3.87/lb
    Beef tenderloin, whole in bag, $7.99/lb
    Beef New York steak, bone in, value pack, $6.99/lb
    Ground beef sirloin, fat content not listed, value pack, $3.49/lb
    Pork loin roast, 3.99/lb
    Center cut pork chops, $3.99/lb
    Boneless skinless chicken breast, $1.77/lb
    Norbest turkeys, hen or tom, 10-24 lb, 79¢/lb with additional $25 purchase
    Atlantic salmon fillets, farm raised, $6.99/lb
    Rockfish or Dover sole fillets, wild caught, $5.99/lb “weather permitting”
    Bashas' milk, gallons, $1.97
    Land O Lakes butter, $3.59
    Sargento cheeses, 5-8 oz shreds or shingle, $2.88
    Green Giant veg, 11-15 oz cans, 99¢
    Healthy Choice frozen entrees, $1.99
    Apples:  Fuji, Gala, Red Delicious, 77¢/lb
    Pears:  Bartlett, Bosc, Anjou, 77¢/lb
    Chiquita bananas, 39¢/lb
    Navel oranges, 99¢/lb
    Green or red seedless grapes, $1.99/lb
    Vine tomatoes, $1.99/lb
    Summer squashes, zucchini/yellow/grey, 99¢/lb
    Bell peppers, green/red/gold, 77¢ ea
    Organic acorn or butternut squash, 99¢/lb


Fry's:

    Beef roasts:  eye/top/bottom round, sirloin tip, shoulder, chuck, 50% off
    Beef petite sirloin steaks, boneless, $4.99/lb
    80/20 ground beef, $3.49/lb (3 lb chub)
    Foster Farms chicken breast/thighs/drumsticks, bone in, 99¢/lb
    Kroger frozen turkeys, 10-24 lb, 79¢/lb with additional $25 purchase
    Kroger cheeses, 6-8 oz chunk or shreds, $1.99
    Kroger frozen veggies, 10-12 oz bag, 10/$10
    Seedless grapes, green/red/black, $2.49/lb
    Bartlett pears, 99¢/lb
    HoneyCrisp apples, $1.99/lb
    Mandarins, 3 lb bag, $4.99
    Red/yellow/orange bell peppers, 88¢ ea


Safeway:

    Beef London broil, $3.99/lb
    Beef crossrib roast, boneless, $5.99/lb
    85/15 ground beef, “grass fed”, $4.99/lb
    Pork shoulder blade roast, bone in, whole in bag, $1.99/lb
    Half pork loin, boneless, whole in bag, $2.99/lb
    Safeway smoked half ham, rump or shank, bone in, $1.89/lb
    Safeway spiral sliced half ham, bone in, $2.29/lb
    Safeway Farms frozen turkeys, 8-24 lb, 79¢/lb with additional $25 purchase
    Butterball frozen turkeys, 10-24 lb, 99¢/lb with additional $25 purchase
    Butterball frozen turkeys, >24 lb, $1.29/lb
    Li'l Butterball frozen turkeys, 5-9 lb, $1.99/lb
    Atlantic salmon fillets, farm raised, $8.99/lb
    Alaskan cod fillets, wild caught, $5.99/lb
    Pantry Essentials milk, gallons, $1.97
    Lucerne cheeses, 2 lb chunk or shreds, $7.99
    Land O Lakes butter, $3.99
    Tillamook cheeses, 12 oz slices, $3.99
    Mezzetta pasta sauces, 24-25 oz jars, buy 1 get 1 free
    Lean Cuisine “Simple Favorites” frozen entrees, 5/$10
    Gala/Fuji/Granny Smith apples, $1.99/lb
    Organic Gala or Fuji apples, $1.99/lb
    Bartlett pears, $1.49/lb
    Navel oranges, $1.49/lb
    Safeway Farms clementines, 3 lb bag, $5
    Seedless grapes, green/red/black, $2.99/lb
    Kiwifruit, 2/$1
    Vine tomatoes, 99¢/lb
    Organic Garnet yams, $1.99/lb



Sprouts:

    Beef London broil OR stew meat, boneless, $3.99/lb
    Beef chuck roast or steak, boneless, $5.79/lb
    Beef ribeye roast or steak, bone in, $7.99/lb
    Assorted pork chops, “2 center and 2 end”, bone in, $2.99/lb
    Spiral sliced ham, bone in, $2.99/lb
    Boneless skinless chicken thighs, value pack, $1.99/lb
    Chicken drums/thighs/leg quarters, bone in, value pack, $1.79/lb
    Alaskan sockeye salmon fillets, wild caught, $8.99/lb
    Whole Lane snapper, wild caught, $6.99/lb
    Tilapia fillets, farm raised, $6.99/lb
    Cranberries, 12 oz bag, 98¢
    Blackberries, 5 oz boxes, 98¢
    Navel oranges OR Orlando tangelos, 88¢/lb
    Pears:  Bartlett, D'Anjou, red, Bosc, Comice, 88¢/lb
    Organic Braeburn or Red Delicious apples,
    “Texas Rio Star” grapefruit, 3/$1
    Winter squashes:  acorn, butternut, spaghetti, Kabocha, 88¢/lb
    Roma tomatoes, 98¢/lb
    Earthbound Farms organic bag salads, 5 oz, $1.98

Wren's bargain guide, week beginning November 5th:

Fooducate has a look at the new formulation for I Can't Believe It's Not Butter:  a much shorter ingredients list, unsaturated fats, and non-GMO ingredients.  (The ingredients list is still not as short as that for butter, which as Fooducate points out reads “Cultured pasteurized cream”.)

Darya Rose has a couple of good pieces, one on practical ways of dealing with the upcoming “two solid months of parties, feasts and festivities”, and another on what she calls “bringing unsexy back”:  improving your health, not by sudden overwhelming total transformations that you won't be able to maintain, but by building a series of small habits that don't look all that exciting but that will in time do the job – and without making you miserable.  “The little, unsexy things that seem insignificant like eating breakfast, walking 10K steps per day, and cooking healthy meals at home aren’t nearly as alluring as the dramatic acts of suffering that promise crazy results, like bootcamp or fasting. But the unsexy road to health is far less painful, and this is one of the main reasons it actually works.”

And Yoni Freedhoff has a candid-camera video taken at the Boston conference of the Obesity Society and the American Society for Metabolic and Bariatric Surgery.  Five thousand of the world's foremost experts on obesity and weight loss.  In the several minutes he's condensed down to nineteen seconds of video, forty-five or more of these experts – “the folks with arguably the most education about the value of purposeful healthful lifestyle choices” – take the escalator.  Exactly four take the stairs.  WHICH ARE BETWEEN THE ESCALATORS. 

Recipes!  Chow.com, warming up for Thanksgiving, has a classic roasted turkey plus nine other things to do with it, and for a lighter touch, a salad of poached pears with bleu cheese and walnuts.  Simply Recipes has delicata squash roasted with brussels sprouts;  Simple Nourished Living has a sausage pasta sauce from the slow cooker, a fruit-and-grain salad, and mini tarts made out of Snickers bars.  And Snack Girl offers DIY instant oatmeal, vegan Thanksgiving stuffing, and in God's name why did Oscar Mayer invent Breakfast Lunchables?

The 9th, this Sunday, is both National Scrapple Day and National Cook Something Bold And Pungent Day.  Scrapple is indeed available for purchase, at the deli counter at Fry's.  Or maybe that was headcheese.  I can't remember.  And one week from today is National Pizza With Everything Day (Except Anchovies).  You can even put scrapple on it.


November 5th:  National Doughnut Day
November 6th:  National Nachos Day
November 7th:  Bittersweet Chocolate with Almonds Day
November 8th:  National Cappuccino Day, National Harvey Wallbanger Day
November 9th:  National Scrapple Day, Cook Something Bold and Pungent Day
November 10th:  National Vanilla Cupcake Day
November 11th:  National Sundae Day
November 12th:  National Pizza With Everything Day (Except Anchovies)




Albertson's:

    Beef ribeye/t-bone/New York steaks, bone in, buy 1 get 1 free
    Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $5.49/lb
    Beef petite sirloin steaks, boneless, $11.99/lb, buy 1 get 1 free
    85/15 ground beef, $3.79/lb
    Assorted pork chops, bone in, family pack, $1.88/lb
    Center cut pork chops, bone in or boneless, buy 1 get 1 free
    Cook's spiral cut ham, bone in, $2.99/lb
    Hormel Cure 81 half ham, boneless, $3.99/lb
    Boneless skinless chicken breast, $1.77/lb
    Honeysuckle White frozen turkey breast, $1.99/lb
    Butterball frozen turkeys, tom or hen, $1.49/lb
    Sanderson farms roasting chickens, $1.69/lb
    Tyson game hens, 20 oz pkg, 2/$7
    Atlantic salmon fillets, farm raised, $5.99/lb
    Alaskan cod fillets, wild caught, $3.99/lb
    Rockfish or Dover sole fillets, wild caught, $6.99
    Catfish fillets, farm raised, $6.99/lb
    Ahi tuna, wild caught, 5 oz portions, $2.99 ea
    Albertson's milk, gallons, $1.97
    Albertson's eggs, AA large, dozens, 99¢
    Challenge butter, 2/$5
    Yoplait conventional yogurts incl. Light, 20$10
    Deli:    Signature Virginia ham, $3.99/lb
        Dietz & Watson Santa Fe, mesquite, or “Gourmet Lite” turkey, $8.99/b
        Dietz & Watson classic, honey, or “Gourmet Lite” ham, $8.99/lb
        Healthy Ones oven or honey turkey, chicken breast, honey ham, $6.99/lb
        Margherita hard or Genoa salami OR pepperoni,$5.99/lb
        Dietz & Watson Provolone or Muenster, $6.99/lb
    Libby's veggies, 11-15 oz cans, 49¢
    Essential Everyday tomatoes or variety (non-baked) beans, 14-15 oz cans, 69¢
    Bertolli pasta sauces, 15-24 oz jars, 2/$4
    Essential Everyday olive oil, 25 oz bottles, $4.99
    Apples:  Gala, Fuji, Granny Smith, Red Delicious, “Just Right Size”, 2/$1
    “Cuties” clementines, 3 lb bag, $4.99
    Organic HoneyCrisp apples, $3.99/lb
    Pom pomegranates, 2/$5
    Green or red seedless grapes, $2.99/lb
    Red bell peppers, 99¢ ea
    Broccoli crowns OR cauliflower, $1.49/lb
    Earthbound Farms organic box salads, 5 oz, $3


Bashas':

    Beef top sirloin steak, value pack, $4.77/lb
    Beef bottom round roast, buy 1 get 1 free
    Ground beef round, fat content not listed, value pack, $4.99/lb
    Pork sirloin roast OR country style ribs, boneless, value pack, $1.99/lb
    Sanderson Farms chicken breast or leg quarters, bone in, 99¢/lb
    True cod fillets, $5.99/lb “weather permitting”
    Atlantic salmon, farm raised, 5 oz portions, $3
    Steelhead fillets, farm raised, $8.99/lb
    Bashas' eggs, AA large, dozens, $1.49
    Food Club butter, $2.49
    Bashas' sour cream incl. Light, 16 oz tubs, $1.39
    Bashas' cottage cheese incl. Light, 16 oz tubs, $1.99
    Tillamook cheeses, 12-16 oz chunk or sliced, $3.99
    Chicken of the Sea chunk light tuna, 5 oz cans, 99¢
    Hunt's tomatoes, 14 oz cans, 99¢
    Bush's variety beans, 15-16 oz cans, 99¢
    Ro*tel tomatoes, 10 oz cans, 99¢
    Food Club fruit, 15 oz cans, 99¢
    Libby's corn, peas, or green beans, 14 oz cans, 5/$3
    Bashas' HomeStyle bread, 24 oz wide-pan loaves, $2.49
    Green or red seedless grapes, 77¢/lb
    Fuji or Gala apples, 77¢/lb
    Red/Golden Delicious or Granny Smith apples, 99¢/lb
    Bartlett pears, 99¢/lb
    HoneyCrisp apples, $1.99/lb
    Red or orange yams, 99¢/lb
    Organic acorn or butternut squash, 99¢/lb


Fry's:

    Beef t-bone steaks, $6.88/lb
    93/7 ground beef, $4.49/lb (2 lb chub)
    Pork loin chops, center cut boneless, family pack, $2.99/lb
    Pork shoulder butt roast, bone in, whole in bag, $1.99
    Boneless skinless chicken breast or thighs, family pack, $1.77/lb
    Chicken leg quarters, bone in, family pack, 99¢/lb
    Kroger frozen turkeys, 10-20 lb, 79¢/lb with $25 purchase
    Fry's eggs, AA large, 18 ct, $1.88
    Kroger cheeses, 12-16 oz chunk or shreds, $2.99
    Chicken of the Sea chunk light tuna, 5 oz cans, 79¢
    Kroger olive oil, 25 oz bottles, $5.99
    Kroger veggies, 10-12 oz pkg, 10/$10
    Blackberries, 6 oz box, 99¢
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Bartlett pears, 99¢/lb
    HoneyCrisp apples, $1.99/lb
    Mandarins, 3 lb bag, $3.99
    Seedless grapes, green/red/black, $1.99/lb
    Zucchini OR yellow squash, $1.49/lb
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢ ea


Safeway:

    Beef top sirloin steak, boneless, $3.99/lb
    Open Nature ribeye or New York steak, boneless, $9.99/lb
    80/20 ground beef, value pack, $3.49/lb
    Pork sirloin chops OR country style ribs, boneless, $4.49/lb
    Eating Right boneless skinless chicken breast or thighs, $1.99/lb
    Safeway Farms frozen turkey, 8-24 lbs, 79¢/lb with $25 purchase
    Butterball frozen turkey, 10-24 lbs, 99¢/lb with $25 purchase
    Jennie-O ground turkey, 16-20 oz pkg, $5
    Tilapia fillets, farm raised, $6.99/lb
    Tillamook cheeses, 8 oz shingle pack, 2/$6
    HoneyCrisp apples, $1.47/lb
    Organic Gala apples, $1.99/lb
    Green or red seedless grapes, $1.99/lb
    Pomegranates, 2/$4
    Kiwifruit, 2/$1
    Navel oranges, $1.49/lb
    Clementines, 3 lb bag, $5
    Bartlett pears, $1.49/lb


Sprouts:

    Beef sirloin tip roast or steak, boneless, $3.99/lb
    85/15 ground beef, value pack, $4.99/lb
    Pork loin roast or chops, center cut boneless, $2.99/lb
    Pork shoulder roast, country style ribs, or spare ribs, bone in, $2.99
    “Apple-Anche”:  SEVENTEEN different varieties of apples, 88¢/lb
    Green seedless grapes, 88¢/lb
    Navel oranges, 88¢/lb
    Bartlett pears, 88¢/lb
    Texas grapefruit, 88¢ ea
    Roma tomatoes, 88¢/lb
    Winter squashes, acorn/butternut/kabocha/spaghetti, 88¢/lb
    Summer squashes, Italian/yellow/Mexican, 98¢/lb
    Eggplant, 88¢ ea
    Green bell peppers, 48¢ ea
    Red bell peppers, 88¢ ea

Wren's bargain guide, week beginning October 29th:

From Fooducate:  General Mills has plans to start marketing a new version of Cheerios in January:  “Cheerios Ancient Grains”, with spelt and kamut (ancestral variants of wheat) as well as quinoa.  GM representatives are straightforward enough to admit that this isn't a nutritional move, but entirely a marketing one:  the new cereal has less fiber and more sugar per serving than classic Cheerios, but customers like such phrases as “ancient grains”.

Fooducate looks also at the difference between juices and blended smoothies.  Yoni Freedhoff examines a recent study that supposedly “proves” you'll gain weight back at the same rate whether you lose it slowly or quickly.  Yes, indeed, whether you lose your weight with a hellish Optifast no-food-at-all-only-commercial-shakes regimen or what might be called a heckish Optifast no-food-at-all-only-commercial-shakes-for-two-meals-a-day regimen ... when afterward you're given almost no support and put back onto a diet “not designed in any way shape or form for weight management”, you will indeed gain the weight back.  Freedhoff's conclusion:  “All this study proves is that temporary changes lead to only temporary results and that what matters to your longterm success isn't the speed with which you lose your weight, but whether you lose your weight with a lifestyle that you enjoy enough to sustain.”

'Way back in July I mentioned the new meal-replacement fad, Soylent.  Well, it has not been precisely what one might call a rip roaring success.  In fact, you can now get it on Craigslist for discount prices, so if you still care to try the “someone wrung out a dishtowel into a glass” shake, you can try it cheap!

Recipes!  Chow.com has a salad of butter lettuce and pumpkin seeds with roasted garlic.  Simply Recipes has a nice lean pork tenderloin crusted in panko, Sprouted Kitchen offers a roasted-veggies-and-quinoa bowl along with some tips for roasting veggies.  At Smitten Kitchen I find classic English cauliflower cheese.  Snack Girl has DIY turkey-breast-for-sandwiches and a lower-calorie caramel apple blossom.  And Simple Nourished Living gives us a pork roast with prunes from the slow cooker, no-bake pumpkin cheesecake at 6 PointsPlus per slice, banana oatmeal chocolate chip mini muffins, and fruit parfaits that cost only 1 PointsPlus each and look like candy corn!

This week we close October, National Apple Month – and open November, National Apple Month.  Also National Pomegranate Month, Good Nutrition Month, and National Peanut Butter Lovers' Month.  The 4th is National Candy Day, I am certain there will be enough left to make it worth your while.  Happy New Year!




October 29th:  National Oatmeal Day, National Pancake Day
October 30th:  National Candy Corn Day, Buy a Doughnut Day
October 31st:  National Candy Apple Day, Trick or Treat for UNICEF Day
November 1st:  National Bison Day, National Deep Fried Clams Day, National Vinegar Day
November 2nd:  National Deviled Egg Day
November 3rd:  National Sandwich Day
November 4th:  National Candy Day
November 5th:  National Doughnut Day



Albertson's:

    “We will match the price on our premium Honeysuckle White turkey (frozen Grade A) to the lowest advertised Frozen Turkey Price Offered by FRY'S – SAFEWAY – BASHAS' through November 27th, 2014”
    Beef petite sirloin steaks, boneless, $11.99/lb, buy 1 get 2 free
    Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $4.99/lb
    Beef ribeye/t-bone/New York steaks, bone in, $9.99/lb
    Beef top sirloin steak OR trimmed tri tip roast, boneless, $5.99/lb
    Center cut pork chops, boneless, $7.99/lb, buy 1 get 2 free
    Pork butt roast, bone in, $2.79/lb
    Pork picnic roast, bone in, $2.49/lb
    Assorted pork chops, bone in, family pack, $2.49/lb
    Pork loin chops, center cut bone in, family pack, $3.49/lb
    “Recipe Ready” thin cut boneless skinless chicken breast, $7.99/lb, buy 1 get 2 free
    Jumbo chicken leg quarters, $2.99/lb, buy 1 get 2 free
    Great American tilapia or cod fillets, 1 lb IQF bag, $9.99, buy 1 get 2 free
    Albertson's milk, gallons, $1.97
    Essential Everyday cottage cheese incl. Light, 16 oz tubs, $1.99
    Kraft cheeses, 6-8 oz chunk or shreds, $2.99
    Cracker Barrel cheeses, 8 oz chunk, $2.99
    Deli:    Dietz & Watson mesquite/Gourmet Lite/Santa Fe turkey breast, $8.99/lb
        Dietz & Watson honey ham, $8.99/lb
        Signature rotisserie turkey breast, $6.99/lb
        Dietz & Watson Provolone or Muenster cheeses, $6.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
    Hormel chunk ham or chicken, 5 oz cans, 3/$5
    Raspberries, 6 oz boxes, 99¢
    HoneyCrisp apples, $2.99/lb
    Green or red seedless grapes, $2.99/lb
    Navel oranges, $1.49/lb
    Organic Fuji apples, $2.99/lb
    Large slicing tomatoes, $1.69/lb
    Asparagus tips, 8 oz pkg, $3.99
    Fresh Express bag salads, 5-11 oz, 2/$5


Bashas':

    Beef crossrib roast, $4.99/lb
    Beef top sirloin steak, boneless, value pack, $6.99/lb
    Assorted pork chops, $2.99/lb
    Pork loin back ribs, $8.99/lb, buy 1 get 2 free
    Boneless skinless chicken breast, $1.77/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Swordfish OR ahi tuna loins, wild caught, $9.99/lb
    Food Club cheeses, 6-8 oz chunk/shreds/cubelets, $1.99
    Bashas' cottage cheese incl. Light, 24 oz tubs, $2.49
    Rice-A-Roni or Pasta-Roni, 2 oz cups to 7 oz boxes, 5/$5
    Hunt's pasta sauces, 24 oz cans, 10/$10
    American Beauty pasta, 1 lb pkg, 4/$5
    Strawberries, 1 lb box, 2/$3
    Blackberries, 6 oz box, 2/$3
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Seedless grapes, green/red/black, $1.99/lb
    Summer squashes, zucchini/yellow/grey, 99¢/lb




Fry's:

    Beef strip steak, bone in, $6.99/lb
    Beef crossrib roast, boneless, $4.99/lb
    Beef bottom sirloin flap meat, boneless, family pack, $5.99/lb
    80/20 ground beef, $2.99/lb (3 lb chub)
    Pork half loin, boneless, whole in bag, $1.88/lb
    Pork shoulder butt steaks OR country style ribs, bone in, family pack, $2.99/lb
    Kroger 85/15 ground turkey, 1 lb pkg, $2.99
    Atlantic salmon fillets, farm raised, $6.99/lb
    Fry's milk, gallons, $1.97
    Kroger cheeses, 2 lb chunk or shreds, $6.99
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $2.29
    Swanson chicken breast, 12 oz cans, $2.99
    Kroger frozen veggies, 10-12 oz bags, 88¢
    HoneyCrisp apples, $1.27/lb
    Seedless grapes, green/red/black, $2.99/lb
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Broccoli or broccoli crowns, 99¢/lb
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢ ea
    Winter squashes, acorn/butternut/spaghetti, 99¢/lb


Safeway:

    Beef NY strip steak, boneless, $5.99/lb
    Beef chuck roast, boneless, $5.49/lb
    Beef London broil, boneless, $6.49/lb
    Pork top loin chops, boneless, $3.99/lb
    Pork shoulder blade country style ribs, bone in, $2.99/lb
    Sanderson Farms whole chickens, 99¢/lb
    Eating Right boneless skinless chicken breast, $2.99/lb
    Jennie-O ground turkey breast, 16-20 oz pkg, $5.99
    Pantry Essentials milk, gallons, $1.97/lb
    Sargento cheeses, 6-8 oz shingle pack, 2/$6
    Lucerne cheeses, 2 lb chunk or shreds, $9.49
    StarKist solid white tuna, 5 oz cans, $1.39
    Bush's variety (no-baked) beans, 15-16 oz cans, 5/$5
    Safeway Select pasta sauces, 15-24 oz jars, 3/$5
    Del Monte fruit, 14-15 oz cans, 2/$3
    Safeway Kitchens frozen veggies, 14-16 oz pkg, 4/$5
    Healthy Choice frozen entrees, 4/$10
    Driscoll's raspberries, 6 oz boxes, 2/$3
    Organic Gala apples, $1.99/lb
    HoneyCrisp apples, $2.99/lb
    Bartlett pears, $1.49/lb
    Navel oranges, $1.79/lb
    Kiwifruit, 2/$1
    Pomegranates, $2.99
    Seedless grapes, green/red/black, $2.99/lb
    Vine tomatoes, 99¢/lb
    Winter squashes, acorn/butternut/spaghetti, 99¢/lb
    O Organics box salads, 5 oz, 2/$6


Sprouts:

    Beef rump roast or stew meat, boneless, $5.49/lb
    Beef top sirloin steaks, $7.99/lb
    Chicken drumsticks or whole legs, value pack, 99¢/lb
    Boneless skinless chicken thighs OR pollo asado, value pack, $2.99/lb
    Pork or chicken sausage, bulk or links, $3.99/lb
    Atlantic salmon fillets, farm raised, $5.99/lb
    Alaskan cod fillets, wild caught, $6.99/lb
    Sprouts variety beans, 15 oz cans, 89¢
    HoneyCrisp apples, 2 lbs/$3
    Blackberries, 5 oz boxes, 99¢
    Pomegranates, 2/$4
    Seedless grapes, green/red/black, 2 lbs/$3
    Apples:  Fuji, Gala, Braeburn, 99¢/lb
    Bartlett pears, 99¢/lb
    Navel oranges, 99¢/lb
    Summer squashes, Italian/yellow/grey, 99¢/lb
    Red/yellow/orange bell peppers, 99¢ ea
    Organic grape tomatoes, dry pint, 2/$5

Wren's bargain guide, week beginning October 22nd:

Fooducate hit the 2014 Food and Nutrition Conference and Expo.  They learned, and pass on to us, information about how your intestinal microbiome affects weight loss:  it's rather technical, all about firmicutes and bacteroidetes, but it comes down to (surprise!) eating probiotics, prebiotics, and fiber.  Also V8 has a new protein bar which merits a critical look.

The Washington Post looks at the new influx of vegetarian restaurants, questioning whether vegetables might be “the new bacon”.  James Clear explores keeping focused on your goals:  focus, boredom, determination, and what he calls “the myth of passion”.  Achieving a long-term goal, he says – such as weight loss – isn't necessarily about being “passionate”;  it's about keeping on watching your diet, exercising, tracking your Points, when the last thing you feel about it is “passion”.  TheKitchn.com has tips for how not to screw up using the slow cooker.  And just for fun, I found a list of the twenty-five weirdest cocktails.  One involves arugula.  GROWING.  In a POT.

Recipes!  Chow.com has its own collection of weird cocktails, these Halloween-focused.  (A bowl of punch.  That glows.  With glowing ice severed hands floating in it.)  More rationally, and appetizingly, chicken stuffed with spinach and feta and a stack of slow-cooker soups.  Smitten Kitchen presents homemade harissa, a Northwest African condiment of chiles, sundried tomatoes, and spices.  Simply Recipes has Basic Baked Acorn Squash and a dish of farro with chard and radicchio.  Martha at Simple Nourished Living has “Skinny S'mores Cookies”, a pumpkin-cauliflower-garlic mash, and a 3-PointsPlus-per-serving chicken and veggie soup (from the slow cooker, of course).  Snack Girl gives us a savory dinner waffle with cornmeal, a raft of pumpkin recipes, and the healthiest snacks to give out on Halloween.  And from TheKitchn again, a very useful chart to help you determine which wines go best with which Halloween candies!  (Pinot Noir with Mounds.  Chardonnay or a sparkling rosé with candy corn.  Sauvignon Blanc with Skittles.)

The 25th, this Saturday, is National Greasy Foods Day which let us celebrate in the breach rather than the observance.  The 27th is American Beer Day, not to be confused with National Beer Day in April, Drink Beer Day on September 28th, National Lager Day on December 10th, or International Beer Day on August 1st.  And the 28th is National Chocolate Day! 

October 22nd:  National Nut Day
October 23rd:  National Boston Cream Pie Day, National Canning Day
October 24th:  National Bologna Day, Good & Plenty Day
October 25th:  National Greasy Foods Day
October 26th:  National Mince 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 Oatmeal Day, National Pancake Day


Albertson's:

    Beef ribeye steaks, bone in, family pack, $6.97/lb
    Beef petite sirloin steaks, boneless, $10.99/lb, buy 1 get 1 free
    Beef t-bone or New York strip steaks, bone in, family pack, $6.99/lb
    Beef chuck/crossrib/bottom round steaks, family pack, $5.99/lb
    85/15 ground beef, $3.79/lb
    Pork loin back ribs, $8.99/lb, buy 1 get 2 free
    Center cut pork chops, bone in or boneless, buy 1 get 1 free
    Pork sirloin chops, boneless, family pack, $2.49/lb
    Boneless skinless chicken breast or thighs, $5.99/lb, buy 1 get 2 free
    “Jumbo” chicken leg quarters, $2.99/lb, buy 1 get 1 free
    Keta salmon fillets, wild caught, $4.99/lb
    Albertson's milk, gallons, $1.97
    Tillamook cheeses, 8 oz shreds or shingle pack, $2.48
    Deli:    Signature Virginia ham, $5.99/lb
        Signature honey or pepper turkey OR rotisserie turkey breast, $5.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
        Stella mozzarella/Muenster/Provolone cheeses, $5.99/lb
    Del Monte veggies, 11-15 oz cans, 75¢
    Libby's Steam & Go frozen veggies, 12 oz pkg, 10/$10
    HoneyCrisp apples, $2.99/lb
    Green seedless grapes, 75¢/lb
    Whole cantaloupes, 2/$5
    Gala/Fuji/Granny Smith/Red Delicious apples, “Just Right Size”, 2/$1
    Bartlett pears, 99¢/lb
    Large slicing tomatoes, $1.49/lb
    Earthbound Farms organic box salads, 5 oz, $3


Bashas':

    Beef crossrib or sirloin tip roast or steaks, buy 1 get 1 free
    Beef top sirloin steaks, value pack, $4.99/lb
    Pork loin country style ribs, value pack, $1.77/lb
    Pork picnic roast, buy 1 get 1 free
    Pork loin end chops, value pack, $2.99/lb
    Sanderson Farms whole chickens OR Bashas' chicken leg quarters, 88¢/lb
    Boneless skinless chicken breast, $2.99/lb
    Catfish fillets, farm raised, $5.99/lb
    Steelhead fillets, farm raised. $8.99/lb
    Swordfish OR mahi mahi, 5 oz portions, $5.99/lb
    Bashas' milk, gallons, 2/$5
    Kraft cheeses, 7 oz shreds, 2/$5
    Bashas' cottage cheese incl. Light, 16 oz tubs, $1.97
    Bashas' sour cream incl. Light, 16 oz tubs, $1.39
    Food Club tomatoes or veggies, 14-15 oz cans, 69¢
    Chicken of the Sea chunk light tuna, 5 oz cans, 99¢
    Green or red seedless grapes, $1.99/lb   
    Fuji/Gala/Red Delicious apples, large, 99¢/lb
    Vine tomatoes, $1.99/lb
    Asparagus, $1.77/lb
    Green Giant Klondike potatoes, red or gold, 3 lb bag, 99¢
    Yellow onions, 39¢/lb
    OrganicGirl box salads, 5-8 oz, $2.99


Fry's:

    Beef chuck roast, boneless, $3.99/lb
    Beef petite sirloin steaks, boneless, $5.99/lb
    Assorted pork loin chops, bone in, family pack, $1.88/lb
    Pork center cut chops, bone in, family pack, $2.99/lb
    Chicken thighs or drumsticks, bone in, $1.49/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    Orange roughy fillets, wild caught, $9.99/lb
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, 3/$5
    Kroger cheeses, 2 lb chunk or shreds, $7.99
    Kroger tomatoes, 14 oz cans, 59¢
    Hunt's tomatoes or sauce, 14-15 oz cans, 10/$10
    Kroger fruit, 15 oz cans, 10/$10
    StarKist chunk light tuna, 5 oz cans OR 2-3 oz pouches, 10/$10
    Kroger chicken breast, 5 oz cans, 10/$10
    Pompeian olive oil, 16 oz bottles, $4.99
    Kroger veggies, 10-12 oz frozen bags, 10/$10
    Smart Ones frozen entrees, 2/$4
    Lean Cuisine “Culinary Collection”, 5/$10
    Apples:  Fuji, Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Pomegranates, 2/$5
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢
    Broccoli, 99¢
    Asparagus, $2.99/lb
    Hass avocados, 99¢
    Sweet yellow onions, 99¢/lb


Safeway:

    Beef chuck or crossrib roast, boneless, $3.99/lb
    Beef top sirloin steaks, boneless, value pack, $8.99/lb
    Beef chuck steaks, boneless, $4.49/lb
    Pork sirloin chops, boneless, $2.99/lb
    Assorted pork loin chops, bone in, $2.99/lb
    Honeysuckle White frozen turkey breast, bone in, $1.49/lb
    Keta salmon fillets, wild caught, $6.99/lb
    Alaskan cod fillets, wild caught, $4.99/lb
    Swai or tilapia fillets, farm faised, $4.99/lb
    Safeway Kitchens tomatoes, 14-15 oz cans, 69¢
    Apples:  Gala, Red/Golden Delicious, 77¢/lb
    Organic Bartlett or D'Anjou pears, $1.49/lb
    Red or black seedless grapes, $1.99/lb
    Navel oranges, $1.99/lb
    Kiwifruit, 2/$1
    Vine tomatoes, $2.99/lb
    Large Hass avocados, 10/$10


Sprouts:

    Grass-fed beef roasts, “selected varieties”, $6.99/lb
    Beef NY steaks, boneless, $11.99/lb
    93/7 ground beef sirloin, $3.99/lb
    Pork sirloin chops or roast, boneless, $2.99/lb
    Pork shoulder roast OR country style ribs, bone in, $2.99/lb
    Boneless skinless chicken breast, value pack, $2.99/lb
    Swordfish steaks, bone in, wild caught, $4.99/lb
    Whole Lane snapper, wild caught, $6.99/lb
    Alaskan sockeye salmon fillets, wild caught, $10.99/lb
    Muir Glen tomatoes, 14-15 oz cans, 2/$3
    Navel oranges, 49¢/lb
    Black seedless grapes, 69¢/lb
    Pomegranates, 2/$4
    Apples:  Fuji, Gala, Braeburn, Granny Smith, Red/Golden Delicious, 99¢/lb
    Campari tomatoes, 1 lb pkg, 99¢
    Winter squashes, acorn/butternut/spaghetti/kambocha, 88¢/lb

Wren's bargain guide, week beginning October 15th:

Fooducate points to an alternative for those of us who are considering having a violent reaction if we see one more damned “pumpkin spice” flavored product:  pumpkin seeds.  Buy them in bulk, and get the shelled ones (green).  Also Bulgarian yogurt, and PepsiCo's newest soft-drink options:  “Pepsi True” (green cans, sweetened with stevia extract as well as sugar), and “Caleb's Kola”, named for the inventor of Pepsi-Cola and not marketed as a PepsiCo product.

At the Washington Post, lessons from the farmer's market, and an article about milk labeling – specifically about whole milk, which hardly contains the “rivers of cream” we often suspect it of harboring (it's only 3.5% fat).  Grist (h/t Bloomberg) forecasts – due to a drought in Brazil – the worst coffee harvest in decades, which means prices will skyrocket.  Cocoa futures are already up due to Côte d'Ivoire's closing of its border with Guinea and Liberia, and that's all on that subject as I'm sure you're all as tired of hearing or reading about Ebola as I am.

Recipes!  Chow.com has noodle breakfasts, homemade Halloween candy (including DIY candy corn), eleven things you can make from a pumpkin, and a list frankly headed “5 One-Dish Thanksgivings You Don't Have The Guts To Make”.  I assure you I have not the slightest intention of attempting a turkey layer cake frosted with mashed potatoes and topped with sweet potatoes and marshmallows.  Not Eating Out In New York has black beans with two homemade salsas and a poached egg.  At Simply Recipes I find butternut-squash-and-apple soup, honey mustard chicken and homemade applesauce.  From Smitten Kitchen, an autumnal fattoush salad involving delicata squash and Brussels sprouts.  Simple Nourished Living has buffalo chicken bites in phyllo shells, and turkey breast from the slow cooker.  And Snack Girl has pumpkin gingerbread, a non-shredded carrot salad (Sprouts has “rainbow carrots” on sale this week), and a really quite extraordinarily purple PB&J protein smoothie. 

Tomorrow is National Oatmeal Day.  EVERYWHERE ELSE IN THE NORTHERN HEMISPHERE it is cool enough for oatmeal. 

October 15th:  National Roast Pheasant Day, National Chicken Cacciatore Day
October 16th:  World Food Day, National Liqueur Day, National Oatmeal Day
October 17th:  National Pasta Day, Four Prunes Day (I'm not going to pretend I have the vaguest idea what that's about)
October 18th:  National Chocolate Cupcake Day
October 19th:  National Seafood Bisque Day
October 20th:  National Brandied Fruit Day
October 21st:  National Candied Apple Day, National Pumpkin Cheesecake Day
October 22nd:  National Nut Day


Albertson's:

    Beef top sirloin steaks, boneless, family pack, $4.77/lb
    Beef chuck, crossrib, eye/bottom round, sirloin tip roasts, boneless, buy 1 get 1
    Beef petite sirloin steaks, boneless, buy 1 get 1 free
    Beef ribeye/t-bone/NY strip steaks, bone in, family pack, $8.99/lb
    80/20 ground beef, $2.79/lb (3 lbs or more)
    Assorted pork chops, bone in, family pack, $2.49/lb
    Pork loin chops, center cut boneless, family pack, $3.49/lb
    Boneless skinless chicken breast, $1.77/lb
    Sanderson Farms whole roasting chickens, $1.49/lb
    Keta salmon fillets, wild caught, $4.99/lb
    Mahi mahi fillets, wild caught, $11.99/lb
    Cod or ahi tuna, wild caught, 5 oz portions, $2.99
    Albertson's milk, gallons, $1.97
    Albertson's eggs, AA large, 18 ct, $1.97
    Essential Everyday cheeses, 1 lb chunk or shreds, $4.99/lb
    Deli:    Dietz & Watson black pepper or homestyle turkey OR maple honey ham, $8.99/lb
        Dietz & Watson cheddar or lacy Swiss, $7.99/lb
        Healthy Ones oven roasted or honey turkey, chicken breast, honey ham, $5.99/lb
    Hunt's tomatoes, 14 oz cans, 10/$10
    Hunt's pasta sauces, 24 oz cans, 10/$10
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Bertolli pasta sauces, 14-24 oz jars, 2/$5
    Essential Everyday fruit, 15 oz cans, 4/$5
    Bumble Bee chunk light tuna, 5 oz cans, 10/$10
    Apples, Gala/Fuji/Granny Smith/Red Delicious, 77¢/lb
    Organic HoneyCrisp apples, $4.99/lb
    Seedless grapes, green or red, $1.99/lb (organic $1/lb higher)
    Kiwifruit, 2/$1
    Clementines, 2 lb bag, $4.99
    Whole cantaloupes, 2/$5
    Roma tomatoes, 99¢/lb
    Kale, 99¢/bunch
    Earthbound Farms organic box salads, 1 lb, $5


Bashas':

    Beef NY steak, bone in, value pack, $4.97/lb
    Beef top sirloin steaks, value pack, $4.99/lb
    Beef crossrib roast, $5.49/lb
    Ground beef chuck, fat content not listed, value pack, $2.99/lb
    Assorted pork chops, value pack, $1.99/lb
    Center cut pork chops, value pack, $3.49/lb
    Chicken drums/thighs/leg quarters, bone in, 98¢/lb
    Boneless skinless chicken breast, $2.99/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    True cod fillets, wild caught, $5.99/lb “weather permitting”
    Food Club butter, $3.79
    Yoplait conventional yogurts incl. Light, 10/$10
    Food Club cheeses, 10-16 oz chunk/shreds/sticks, $4.49
    Del Monte fruit, 14-15 oz cans, 99¢
    Del Monte tomato sauce, 8 oz cans, 2/$1
    Del Monte pasta sauces, 24 oz cans, 99¢
    Prego pasta sauces, 15-24 oz jars, 2/$4
    Food Club pasta, 13-16 oz pkg, 10/$10
    Chicken of the Sea solid white tuna, 5 oz cans, $1.49
    Chiquita bananas, 39¢/lb
    Strawberries, 1 lb box, $1.77
    Gala/Fuji/Red Delicious apples OR Bartlett pears, 77¢/lb
    Green or red seedless grapes, regular or organic, $1.99/lb
    Winter squashes, acorn/butternut/spaghetti, 88¢/lb
    Vine tomatoes, 2 lbs/$3
    Sweet onions, 99¢/lb


Fry's:

    Beef roasts:  chuck, shoulder, top/eye/bottom round, sirloin tip, boneless, 50% off
    Beef petite sirloin steaks, boneless, $5.99/lb
    80/20 ground beef, $3.49/lb (3 lb chub, $10.47)
    Foster Farms chicken drums or thighs, bone in, OR whole chickens, 88¢/lb
    Keta salmon fillets, wild caught, $4.99/lb
    Fry's milk, gallons, $1.97
    Fry's eggs, AA large, dozens, 2/$3
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $2.29
    Del Monte fruit, 14-15 oz cans, 4/$5
    Kroger pasta, 12-16 oz pkg, 87¢
    Classico pasta sauces, 8-24 oz jars, $1.79
    Fuji apples, 75¢/lb
    Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Bartlett pears, 99¢/lb
    Seedless grapes, green/red/black, $2.49/lb
    Green bell peppers OR cucumbers, 2/$1
    Hass avocados, 99¢
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢
    Broccoli or broccoli crowns, 99¢/lb   
    Vine or slicing tomatoes, $1.99/lb
    Red or yellow bell peppers, 4/$5


Safeway:

    Beef chuck roast, boneless, $5.49/lb
    Beef London broil, boneless, $6.49/lb
    Open Nature beef NY steak, boneless, $9.99/lb
    80/20 ground beef, value pack, $3.99/lb
    Assorted pork chops, bone in, $1.99/lb
    Pork loin chops, bone in, $2.29/lb
    Pork shoulder roast, bone in, whole in bag, $2.49/lb
    Eating Right boneless skinless chicken breast, value pack, $1.99/lb
    Alaskan pollock fillets, wild caught, $3.99/lb
    Alaskan cod fillets, wild caught, $5.99/lb
    Pantry Essentials milk, gallons, $1.97
    Lean Cuisine “Simple Favorites”, 5/$10
    Peaches, $1.99/lb
    Seedless grapes, green/red/black, $2.99/lb
    Bartlett or D'Anjou pears, 99¢/lb
    “Fall Glo” tangerines, $1.99/lb
    Honeycrisp apples, $2.99/lb
    Organic Gala apples, $1.99
    Vine tomatoes, $1.99/lb
    Winter squashes, acorn/butternut/spaghetti, 99¢/lb


Sprouts:

    Beef sirloin tip roast or steak, boneless, $3.99/lb
    Beef ribeye steak, boneless, $12.99/lb
    85/15 ground beef, value pack, $3.99/lb
    Assorted pork chops (“2 center and 2 end”), bone in, $2.99/lb
    Pork or chicken sausage, sweet or hot, bulk or link, $3.99/lb
    Boneless skinless chicken thighs, value pack, $1.99/lb
    Boneless skinless chicken breast or tenders, $3.99/lb
    Pacific salmon fillets, wild caught, $5.99/lb
    Tilapia fillets, “wild species”, $6.99/lb
    Sprouts cheeses, 8 oz shreds, 2/$6
    Sprouts canned pumpkin, 15 oz cans, 99¢
    Sprouts pumpkin spice salsa, 16 oz jars, 2/$5
    Sprouts pumpkin pasta sauce, 24 oz jars, $2.99
    Sprouts pumpkin spice instant oatmeal, 8 pk, $2.99
    Sprouts pumpkin soup, 17 oz … I can't tell what the hell kind of container this is, 2/$5
    Sprouts frozen veggies, 1 lb bags, 2/$3
    HoneyCrisp apples, 99¢/lb
    Strawberries, 1 lb boxes, 3/$5
    Seedless grapes, green/red/black, 2/$3
    Bartlett or Bosc pears, 99¢/lb
    Organic D'Anjou pears, 2 lbs/$3
    Organic Gala or Red Delicious apples, 99¢/lb
    Organic grape tomatoes, dry pint, 2/$5
    Large tomatoes, 99¢/lb
    Winter squashes, acorn/butternut/spaghetti/kabocha, 88¢/lb
    Leaf lettuce, green/red/Romaine, 99¢ ea
    Organic heirloom rainbow carrots, 2 lb bag, 2/$3

Wren's bargain guide, week beginning October 8th:

From NPR I learn that a new study from the University of Minnesota suggests that “comfort foods” may not be all that comforting.  Students were shown sad movies and then divided into groups:  some were given foods they'd specifically identified as their own comfort foods, some were given foods they liked but didn't think of in that way, some were given nothing at all – and all started to cheer up after about the same amount of time!  (This is of course a very limited study.  Others have given other results, such as one that showed eating chicken soup might make one feel less lonely.  Either way, they're your PointsPlus to spend.)

From Fooducate I get the top fifteen new products from the Baltimore Natural Foods Expo, torula yeast (what is it and what is it doing in your veggie burger?), and whether “fortified” products might contain too much of some nutrients.  At The Atlantic there's an interesting piece on how color affects perception of food.  Clear Ivory liquid soap sold well, so why didn't Crystal Pepsi?  Why are the Japanese so eager to buy Burger King's new KURO burger, with its black bun, black sauce, and black cheese?  Why do Americans think the same beverage is sweet if it's red and tart if it's green?  Two good articles at the Well, one on exactly how exercise can help to protect against depression (the point is, it can!), one on the physical logistics of exercising – specifically running – when you're endowed with two bits of anatomy that keep moving for some time after you've stopped.  And at The Atlantic, a fascinating (well, I thought so, but I'm a history buff) piece on how Americans were persuaded during World War II to eat unfamiliar meats.  And from Summer Tomato, the heartbreaking phenomenon we're all familiar with:  the “joyless splurge”.  (That entire box of fat-free Snackwell's cookies that you're not even enjoying.)

Recipes!  Fooducate has chicken-and-chickpea meatballs that actually look tasty.  Chow.com has chicken fajitas, a salad of broccoli and cauliflower, butternut-squash-and-red-pepper soup from the slow cooker, and kale chips.  (They never give up with the damn kale chips.)  At Simply Recipes the kale is in a quesadilla.  Martha at Simple Nourished Living goes chicken twice – once with Caribbean jerk chicken from the slow cooker, once with mini chicken pot pies.  And Snack Girl offers spiced butternut squash muffins, zucchini lasagna, and healthy Halloween snacks for school parties!

Today's National Fluffernutter Day.  Tomorrow is National Moldy Cheese Day, so enjoy some Roquefort!  And this second week in October is National Food Bank Week.


October 8th:  National Fluffernutter Day
October 9th:  National Moldy Cheese Day, National Dessert Day, National Submarine/Grinder/Hero/Hoagie/whatever they call it in your state Day
October 10th:  National Angel Food Cake Day
October 11th:  National Sausage Pizza Day
October 12th:  National Gumbo Day
October 13th:  National Yorkshire Pudding Day
October 14th:  National Chocolate Covered Insects Day
October 15th:  National Roast Pheasant Day, National Chicken Cacciatore Day



Albertson's:

    Beef ribeye or NY strip steaks, bone in, $6.97/lb
    Beef top sirloin steak OR trimmed tri tip roast, boneless, $5.99/lb
    Beef petite sirloin steaks, $10.99/lb, buy 1 get 1 free
    Beef London broil, boneless, $4.99/lb
    Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $4.99/lb
    93/7 ground beef, $3.79/lb
    Pork sirloin chops, boneless, family pack, $1.88/lb
    Pork butt roast, $2.79/lb
    Pork loin chops, center cut boneless, family pack, $3.49/lb
    Boneless skinless chicken breast, $1.77/lb (3 lbs or more)
    Coho salmon fillets, wild caught, $7.99/lb
    Fresh cod fillets, wild caught, $8.99/lb
    Deli:    Dietz & Watson homestyle turkey OR maple honey ham, $8.99/lb
        Dietz  Watson lacy Swiss or “Steak House Cheddar”, $7.99/lb
        Signature buffalo chicken breast, $6.99/lb
        Stella Muenster/mozzarella/Provolone, $6.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
    Nature Valley OR Fiber One granola bars, 5-6 ct, $1.99
    S&W variety (non-baked) beans, 15 oz cans, 88¢
    Essential Everyday fruit or pumpkin, 15 oz cans, 10/$10
    American Beauty pasta, 12-16 oz pkg, 88¢
    PictSweet frozen veggies, 28-32 oz bags, 2/$5
    Green or red seedless grapes, $1.99/lb
    Pomegranates, 2/$5
    HoneyCrisp apples, $2.99/lb
    Gala/Fuji/Red Delicious/Granny Smith apples, “Just Right Size”, 2/$1
    Dole bananas, 39¢/lb
    Cut up watermelon/cantaloupe/pineapple bowls, 24 oz, 3/$10 ($3.99 ea)
    Red/yellow/orange bell peppers, 99¢ ea
    English cucumbers, 2/$3
    Winter squashes, 11 different varieties (!!), 99¢/lb
    Mini pumpkins, orange/white/ “Tiger Baby”, 4/$5
    Yams or sweet potatoes, $1.49/lb


Bashas':

    Beef top sirloin steaks, boneless, value pack, $3.97/lb (regular pack $1/lb higher)
    Beef crossrib OR bottom round roasts or steaks, buy 1 get 1 free
    Ground beef chuck, fat content not listed, value pack, $3.99/lb
    Pork loin end chops, value pack, $2.49/lb
    Pork country style ribs, bone in, value pack, $1.87/lb (boneless 50¢/lb higher)
    Chicken split breasts or leg quarters, bone in, 87¢/lb
    Steelhead fillets, farm raised, $8.99/lb
    Swai fillets, $2.99/lb
    Bashas' milk, gallons, $1.97/lb
    Food Club cheeses, 2 lb chunk or shreds, $7.99/lb
    Land O Lakes butter, $3.59/lb
    Bashas' cottage cheese incl. Light, 24 oz tubs, $2.49
    Bashas' sour cream incl. Light, 24 oz tubs, $1.69
    Pompeian olive oil, 24 oz bottles, $4.99/lb
    Hunt's diced tomatoes, 14 oz cans, 10/$10
    Apples:  Gala, Fuji, Red/Golden Delicious, 99¢/lb
    Whole pineapples, 99¢/lb
    Green or black seedless grapes, $1.99/lb
    Organic Fuji or Gala apples OR Bartlett pears, $1.49/lb
    Organic winter squashes, acorn/butternut/spaghetti, 99¢/lb
    Vine tomatoes, 2 lbs/$3
    Eat Smart bagged veggies, 10-12 oz, 2/$4
    Halloween pumpkins, medium or large, 3 lbs/99¢

Fry's:

    Beef chuck roast or steak, boneless, family pack, $3.99/lb
    Beef crossrib roast, boneless, $4.99/lb
    Larua's 92/8 ground beef, 1 lb pkg, $4.99
    Assorted pork loin chops, bone in, family pack, $1.88/lb
    Pork loin center cut chops, bone in, family pack, $3.99/lb
    Foster Farms boneless skinless chicken breast/thighs/tenders, buy 1 get 2 free
    93/7 ground turkey, 1 lb pkg, $3.49/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    Kroger cheeses, 12-16 oz chunk or shreds, $2.99
    Sargento cheeses, 5-8 oz shreds, 2/$5
    Simple Truth organic variety beans, 15 oz cans, 10/$10
    Lean Cuisine “Culinary Collection”, 5/$10
    HoneyCrisp apples, $1.99/lb
    Yellow peaches OR red or black plums, 77¢/lb
    Apples:  Gala, Fuji, Granny Smith, Red/Golden Delicious, 99¢/lb
    Gala apples, 5 lb bags, $3.99
    Bartlett pears, 99¢/lb
    Pomegranates, 2/$5
    Whole cantaloupes, 97¢/lb
    Vine tomatoes, 59¢/lb
    Broccoli OR broccoli crowns, 99¢/lb
    Red or yellow bell peppers, 88¢ ea
    Winter squashes, acorn/butternut/spaghetti, 99¢/lb
    Asparagus, $2.99/lb
    Organic kale, 99¢/bunch
    White mushrooms, whole or sliced, 8 oz boxes, $1.79
    Jack-o-lantern pumpkins, $4.99 ea


Safeway:

    Beef top round London broil OR bottom round roast, boneless, $3.99/lb
    Beef chuck roast, boneless, $5.49/lb
    Beef back ribs, $2.99/lb
    93/7 ground beef, value pack, $3.99/lb
    Pork shoulder country style ribs, bone in, $1.99/lb
    Pork sirloin chops, boneless, value pack, $4.49/lb
    Eating Right boneless skinless chicken breast, value pack, $2.99/lb
    Jennie-O OR Open Nature ground turkey breast, 16-20 oz pkg, $5.99
    Alaskan cod fillets, wild caught, $5.99/lb
    Sockeye salmon fillets, wild caught, $11.99/lb
    Sargento cheeses, 8 oz shreds, 2/$6
    Land O Lakes butter, $4.99/lb
    Challenge cream cheese, 8 oz brick or tub, $1.99
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Mezzetta pasta sauces, 24-25 oz jars, buy 1 get 1 free
    Bertolli olive oil, 25 oz bottles, buy 1 get 1 free
    S&W variety beans, 15 oz cans, 5/$5
    Herdez salsa, 24 oz jars, buy 1 get 1 free
    Safeway Kitches pickles, 16-24 oz jars, 2/$4
    Healthy Choice “Steamers”, 4/$10
    Fuji or Granny Smith apples, 88¢/lb
    Navel oranges, $1.99/lb
    Yellow peaches, $1.99/lb
    Green or red seedless grapes, $2.99/lb
    Organic Gala apples, $1.99/lb
    Bartlett or D'Anjou pears, 99¢/lb
    Green asparagus, $2.99/lb
    Organic heirloom tomatoes, $3.99/lb
    Organic winter squashes, acorn/butternut/spaghetti, 99¢/lb
    Green or red bell peppers, 10/$10
    Large pumpkins, $7.99 ea


Sprouts:

    Beef chuck roast or steak, boneless, $3.99/lb
    “100% grass-fed” ground beef, fat content not listed, $4.99/lb
    Pork tenderloin, $4.99/lb
    Pork loin roast or chops, boneless, $3.99/lb
    Boneless skinless chicken breast tenders, $2.99/lb
    Coho salmon filets, wild caught, $6.99/lb
    Alaskan cod fillets, wild caught, $7.99/lb
    HoneyCrisp apples, $1.99/lb
    Valencia oranges, 49¢/lb
    Whole cantaloupes, 2/$3
    Organic Gala or Granny Smith apples, $1.49
    Organic Bosc or D'Anjou pears, $1.49/lb
    Green or red seedless grapes, $1.88/lb
    Roma tomatoes, 49¢/lb
    Vine tomatoes, $1.49/lb
    Organic grape tomatoes, dry pint, 2/$5
    Red/yellow/orange bell peppers, 99¢ ea
    Eggplant, 99¢ ea
    “Baby peeled” carrots, 1 lb bag, 99¢