Occasional explanation and disclaimer: Every Wednesday I go through the newspaper grocery flyers. I should explain that I don't include every item listed in the flyers. My emphasis in both the handout and this blog is on, as Michael Pollan says, “the edges of the supermarket”: the least processed food items, with a secondary emphasis on the low-calorie and low-PointsPlus. I add items of at least marginal relevance from various food blogs and other sources, all of which are clickable links at the blog. Please note: This is not in any way, shape, form, or fashion to be regarded as an official Weight Watchers publication. Not remotely. So very not.
I see where Wendy's has surpassed itself, at least in Canada, by introducing a meal called the Ultimate Canadian Combo: a double Baconator (two beef patties, cheese, six strips of bacon) with a side of poutine (fries with cheese curds and gravy) and a medium soft drink. Including the beverage it weighs over 2 ¼ pounds, with 1860 calories and nearly three and a half grams of sodium.
The Chair of the American Medical Association Council on Science and Public Health … moonlights for Coca-Cola. Naaah, no conflict of interest there.
Fooducate has a set of tips on how to eat a bit healthier if you're going to a chain restaurant (fish, soup, side dishes, and be careful of the salads), a small rant about science research that's funded by industry (the next time you read a news report about how golfumbiriberry juice is good for your ingrown teeth and will cure Twonk's Disease and fallen armpits, look at who paid for the research: a buck'll get you five it was the golfumbiriberry growers), and the up-and-coming source for vegetable protein: peas. Far less likely to be genetically modified than soy protein, and less likely to trigger allergic reactions.
Recipes! From Chow.com a pile of salmon recipes (the egg-and-smoked-salmon-on-an-English-muffin looks good to me, although the smoked-salmon-crème-fraîche-and-caviar potato skins might be a bit much), a double handful of salad dressings, and twenty-seven portable and healthy DIY hiking snacks. More travel snacks from Sprouted Kitchen including kale salad in a jar, DIY trailmix, and spicy lentil summer rolls that hold up will and do not require a dipping sauce, and thus are air-travel-friendly: “I have had sauce taken by airport security (what is my life?)”. Simply Recipes has Southern-style collard greens and a chicken-coriander-cilantro-chard stew (yes, cilantro is the leaf, coriander is the seed). And Snack Girl has healthy chocolate smoothies, spaghetti-squash casserole, and a surpassingly delicious topping for pancakes/waffles/French toast that is just mashed warmed banana.
Saturday, the 20th, is National Food Day. It's also Lima Bean Respect Day, in honor of which I append to this handout the Baked Salmon And Lima Loaf recipe. A perfect example of why limas get as little respect as they do, but a bit of seasoning might help, and the PointsPlus count is 5 per serving. Jelly beans, celebrated the 22nd, are inherently respectable. And the 23rd is National Picnic Day – a great time to celebrate it, before the heat sets in.
April 17th: National Cheese Ball Day
April 18th: National Animal Cracker Day
April 19th: National Garlic Day, National Amaretto Day
April 20th: Food Day, Pineapple Upside Down Cake Day, Lima Bean Respect Day
April 21st: National Chocolate Covered Cashew Truffle Day
April 22nd: Earth Day, National Jelly Bean Day; 1878, first White House Easter Egg Roll (previously they had been held on the Capital grounds)
April 23rd: National Picnic Day, National Cherry Cheesecake Day; 1985, in one of the bigger errors of judgment in food and beverage history, Coca-Cola changes its formula
April 24th: National Pigs In A Blanket Day; 1949, chocolate rationing ends in Britain
Albertson's:
Beef ribeye or New York steaks, bone in (single pack) or boneless (family pack) $5.97/lb
Beef ribeye or New York steaks, bone in, family pack, $4.97/lb
Beef petite sirloin steaks, boneless, $8.99/lb, buy 1 get 1 free
Beef top sirloin steaks, boneless, $4.99/lb
Beef tri tip roast, boneless, $4.99/lb
Beef London broil, boneless, $3.99/lb
Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $3.99/lb
Beef flat iron steak, $4.99/lb
85/15 ground beef, $2.79/lb
Half pork loin, boneless, whole in bag, $1.99/lb
Pork loin chops, boneless, $6.99/lb, buy 1 get 1 free
Pork country-style ribs, bone in, $1.99/lb
Pork sirloin chops, boneless, $1.99/lb
Boneless skinless chicken breast or thighs, $1.88/lb
Tilapia fillets, 1 lb IQF bag, $9.99, buy 1 get 2 free
Atlantic salmon fillets, farm raised, $6.99/lb
Rockfish or Dover sole fillets, wild caught, $6.99/lb
Albertson's milk, gallons, $1.79
Kraft cheeses, 7-8 oz chunk or shreds, $2.99
Smart Balance spread, 13-15 oz tubs, $2.99
Deli: Dietz & Watson maple or Virginia ham, $7.99/lb
Dietz & Watson “classic” or Santa Fe turkey breast, $7.99/lb
Charlie's Pride regular or Italian roast beef, corned beef, beef pastrami, $6.99/lb
Jennie-O hickory smoked turkey breast OR turkey pastrami, $3.99/lb
Eckrich “Super Lean” ham, $3.99/lb
Dietz & Watson lacy or baby-Swiss cheese, $7.99/lb
Kellogg's breakfast cereals, 15-18 oz boxes, 2/$5
Kellogg's Special K bars, 5-8 ct, 2/$5
Classico pasta sauces, 15-24 oz jars, $1.99
Essential Everyday frozen veggies, 16 oz bags, 99¢
Strawberries, 1 lb box, 2/$5
Ataulfo mangos, 69¢ ea
Star fruit, $1.99 ea
Whole jumbo cantaloupes, 2/$5
Cut up fruit bowls, watermelon OR cantaloupe OR pineapple OR strawberries, 20-32 oz, $3.99
Sweet corn, 6/$1
Vine tomatoes, $1.99/lb
Leaf lettuce, green/red/Romaine, 99¢ ea
Bashas':
Beef top sirloin steaks, boneless, value pack, $3.87/lb
Beef crossrib steak or roast, $4.99/lb
Ground beef sirloin, fat content not listed, value pack, $2.87/lb
“Assorted” pork chops, value pack, $1.37/lb
Center cut pork chops or roast, $1.99/lb
Sanderson Farms boneless skinless chicken breast, $2.99/lb
Tilapia fillets, farm raosed, $4.99/lb
Mahi mahi fillets, wild caught, $5.99/lb
Shamrock Farms milk, gallons, 2/$5
Yoplait yogurts, 10/$5
Food Club cheeses, 6-8 oz shingle pack, 2/$5
Fooc Club cheeses, 2 lb chunk or shreds, $7.77
Nature's Own “Butter Top” bread, 20 oz long loaves, $1.79
Barilla pasta, 12-16 oz boxes, 99¢
Del Monte pasta sauces, 26 oz cans, 99¢
Del Monte veggies, 14-15 oz cans, 99¢
Chicken of the Sea chunk white tuna, 99¢
Kellogg's Special K/Fiber Plus/Nutri-Grain bars, 4-10 oz pkg, $1.99
Weight Watchers ice-cream novelties, 6-12 ct, $4.99
Kashi frozen entrées, 2/$6
Whole seedless watermelons, 25¢/lb
Strawberries, 1 lb box, $1.25
Vine or slicing tomatoes, 99¢/lb
Plants in 4 inch pots, non edible, AZ grown, $1.99
Plants in 6 inch pots, non edible, AZ grown, $4.99
Pothos and ivy in a six inch pot with a trellis, AZ grown, $7.99
Fry's:
Beef top sirloin, boneless, whole thing in a bag, $3.99/lb, sliced & wrapped free
Beef top sirloin steaks, boneless, family pack, $4.99/lb
Half pork loin, boneless, whole in bag, $1.99/lb
Boneless skinless chicken breast, $1.99/lb
Foster Farms chicken thighs or drumsticks, bone in, $1.69/lb
Jennie-O 93/7 ground turkey, 20 oz pkg, $4.99
Fry's milk, gallons, $1.79
Kroger cheeses, 6-8 oz chunk or shreds, $1.88
Bush's baked beans, 21-28 oz cans, $1.88
Smart Ones frozen entrées, 5/$10
Strawberries, 4 lb flat (good Lord, good Lord), $3.49 – make jam
Apples: Fuji, Gala, Red/Golden Delicious, 99¢/lb
Navel oranges, 99¢/lb
“Mini seedless” watermelons, $2.99 ea
Roma tomatoes, 99¢/lb
Leaf lettuce, green/red/Romaine, OR iceberg, 99¢/lb
Zucchini OR yellow squash, 99¢/lb
“Mini peeled” carrots, 1 lb bag, 99¢
Bulb plants in six inch pots, some may be edible, $6.99
Safeway:
Beef London broil, boneless, value pack, $2.79/lb
Beef NY strip steak, bone in, value pack, $5.99/lb
Beef top round roast, boneless, $2.79/lb
Beef chuck steak, thin cut boneless, value pack, $3.99/lb
80/20 ground beef, $2.79/lb
93/7 ground beef, value pack, $2.99/lb
Pork sirloin chops or country style ribs, boneless, value pack, $1.99/lb
Pork top loin chops, boneless, value pack, $3.99/lb
Eating Right boneless skinless chicken breast, value pack, $2.99/lb
Alaskan cod fillets, wild caught, $6.99/lb
Tilapia fillets, farm raised, $6.99/lb
Atlantic salmon whole side of the fish, value pack (decidedly), $8.99/lb (cut up, 50¢/lb higher)
Safeway Kitchens yellowfin sole fillets, 24 oz IQF bag, $8.99
Pantry Essentials milk, gallons, $1.79
Lucerne OR Simple Nature cheeses, 24-32 oz chunk or shreds, $6.99
Sargento string cheeses, 9-12 oz, 2/$7
Oroweat “100% whole wheat” bread, 24 oz wide-pan loaves, $3.29
Safeway Kitchens “crushed wheat” or “100% wheat” bread, 22 oz long loaves, $1.99
Safeway Kitchens pasta, 12-16 oz boxes, 5/$5
Del Monte veggies, 14-15 oz cans, 10/$10
Lean Cuisine “Simple Favorites” frozen entrées, 5/$10
Safeway Kitches frozen veg, 24-32 oz bags, 2/$5
Navel oranges, 77¢/lb
Red seedless grapes, $2.99/lb
Organic Fuji or Red Delicious apples, $1.49/lb
Organic mini watermelons, $4.69
Asparagus, 99¢/lb
Organic vine tomatoes, $2.69/lb
Fresh Express OR Safeway Farms bag salads, buy 1 get 1 free
Plants in 5 inch pots, $10.99
Sprouts:
Grass fed organic ground beef, fat content not listed, $4.99/lb … um, yeah.
Beef top sirloin steak, boneless, $5.99/lb
Beef rump roast, boneless, $3.99/lb
Pork sirloin chops or roast, boneless, $1.69/lb
Ground pork or chicken, $2.99/lb
Whole or cut-up chickens, $1.59/lb
Boneless skinless chicken thighs, value pack, $1.99/lb
Atlantic salmon fillets, farm raised, $8.99/lb
Strawberries, 1 lb box, 2/$3
Navel oranges OR Minneola tangelos, 88¢/lb
Whole cantaloupes, 88¢ ea
Whole pineapples, 88¢ ea
Whole seedless watermelons, 3 lbs/$1
Seedless grapes, green or red, 2 lbs/$5
Organic Fuji or Red Delicious apples, 99¢/lb
Roma tomatoes, 88¢/lb
Vine tomatoes, 2 lbs/$3
Organic vine tomatoes, AZ grown, $1.99/lb
Grape tomatoes, dry pint, 2/$3
Leaf lettuce, green/red/Romaine, 88¢ ea
Summer squashes, Italian/yellow/grey, 88¢/lb
BAKED LIMA and SALMON LOAF
(From Good Housekeeping, March 1940. Actually printed in an ad for Seaside lima beans.)
3 cups cooked, dried limas
2 cups soft bread crumbs
1 cup flaked canned salmon
1/2 cup canned tomatoes
1/3 cup chopped green pepper
2 slightly beaten eggs
1 1/2 tsp salt
1/4 tsp pepper
1/4 tsp chili powder
2 tsp lemon juice
1 tbsp chopped pimiento
1/4 cup buttered crumbs
Mash limas and combine with all ingredients except buttered crumbs. Place in greased 5 1/2" x 7" loaf pan and sprinkle with buttered crumbs. Bake in moderate oven (350 degrees) about 45 minutes. Serves 8. (My suggestion: some onion would not go amiss.)
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