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

Fooducate touches on high-protein chips, Rainier cherries (if you have not tried them do so AT ONCE), and mustard, especially Dijon mustard.  A condiment with zero fats and zero sugars!  Jane Brody at the Well has a basic what-you-need-to-know about probiotics, informative and healthily skeptical.  Also at the Well, a comparison guide to activity trackers although it does not include the ActiveLink, and a video-enhanced guide to what the activity tracker notices and what it ignores, and why.

At AlterNet I find a listing “5 Healthy Foods You Can Easily Overeat”, definitely worth reading not only for its cautions about foods but for some very good tips on estimating portion sizes!  (An ounce of nuts?  An Altoids tin.  Two tablespoons of hummus?  A walnut in a shell.)  And Monica Reinagel investigates the new food-replacement product called, and I really think they should have given this just a bit more consideration, Soylent.

Recipes!  Ruth Reichl has how to cook a perfect piece of salmon.  Chow.com rebuts with salmon kebabs, other shish kebabs, picnic dishes, and toppings for sweet corn.  Smitten Kitchen has a three-ingredient salsa;  Simply Recipes answers with a rather pretty “Confetti Cucumber Salsa” and a zucchini-turkey burger that might overcome my dislike for turkey.  At thekitchn.com I find five tips for making a week's worth of salads on Sunday!  Simple Nourished Living has, as usual, slow-cooker everything – taco fillings, sesame chicken, a berry cobbler – a green smoothie and some thoughts on juicing and Weight Watchers.  And Snack Girl has a six-minute marinara sauce, and an eggplant recipe that doesn't open with “Salt the eggplant, let sit for ½ – 1 ½ hours, rinse off the salt under running water, and then dry the eggplant.”  (As she says, who has time for that?)

Almost August – we're on the home stretch, soon we'll have survived another Arizona summer.  Focus on the fact that it's National Peach Month and National Watermelon Month.  The 3rd is National Watermelon Day.  Also Grab Some Nuts Day.  Changing topics with remarkable suddenness, next Tuesday is National Oyster Day.  I'll never turn down a half-dozen on the half shell, even if eating raw oysters is (in the immortal words of Nanny Ogg) like having a bad cold and no handkerchief.

July 30th:  National Cheesecake Day
July 31st:  National Raspberry Cake Day, National Cotton Candy Day, National Jump For Jelly Beans Day
August 1st:  National Raspberry Ice-Cream Pie Day, IPA (India Pale Ale) Day
August 2nd:  National Ice-Cream Sandwich Day
August 3rd:  National Watermelon Day, Grab Some Nuts Day
August 4th:  National Chocolate Chip Day, National Champagne Day
August 5th:  National Oyster Day
August 6th:  National Root Beer Float Day


Albertson's:

    Beef ribeye/t-bone/New York steaks, bone in, $8.99/lb
    85/15 ground beef, $2.99/lb
    Pork loin chops, center cut boneless, $7.99/lb, buy 1 get 2 free
    Boneless skinless chicken breast, $1.67/lb (3 lbs or more)
    Sockeye salmon fillets, wild caught, $7.99/lb
    Albertson's milk, gallons, $1.88
    Albertson's eggs, AA large, 18 ct, 2/$5
    Essential Everyday butter, 2/$5
    Deli:    Signature rotisserie turkey breast, $5.99/lb
        Dietz & Watson ham, turkey, chicken breast, $6.75/lb
        Dietz & Watson cheeses, $6.75/lb
    Hunt's tomato sauce, 15 oz cans, 88¢
    Hunt's pasta sauces, 24 oz cans, 88¢
    Ro*tel tomatoes, 10 oz cans, 88¢
    S&W variety (non-baked) beans, 15 oz cans, 69¢
    Chicken of the Sea sardines, 79¢
    Red cherries, $2.99/lb
    Seedless grapes, green/red/black, $1.99/lb (organic, $1/lb higher)
    Yellow peaches, $1.99/lb
    Whole cantaloupes, 2/$5
    Honeydew melon, 49¢/lb
    Bartlett pears, 99¢/lb
    Cut up watermelon, cantaloupe, pineapple, 24 oz bowls, $3.99 ea or 3/$10
    Sweet corn, 8/$1
    English cucumbers, 99¢ ea
    Summer squashes, zucchini/yellow/grey, 99¢/lb


Bashas':

    Beef t-bone steaks OR tri tip roast, $5.77/lb
    Beef crossrib roast or steak, $4.99/lb
    Beef ribeye or New York steak, boneless, $8.99/lb
    Ground beef chuck, fat content not listed, $2.99/lb
    Center cut pork chops, boneless, value pack, $3.99/lb
    Pork roast, boneless, $3.49/lb
    Boneless skinless chicken breast, $1.88/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Dover sole fillets, $5.99/lb “weather permitting”
    Challenge butter, $3.29
    Food Club cheeses, 10-16 oz chunk/shreds/string, $3.99
    Francesco Rinaldi pasta sauces, 23-24 oz jars, 4/$5
    Flav-R-Pac frozen veg, 11-16 oz pkg, 3/$5
    Seedless grapes, green/red/black, regular or organic, $1.99/lb
    Red or black plums, yellow peaches or nectarines, 2 lbs/$3
    Blueberries, 6 oz box, 99¢
    Bartlett pears, 77¢/lb
    Sweet corn, 8/96¢
    Vine tomatoes, 87¢/lb
    Leaf lettuce, green/red/Romaine, 99¢


Fry's:

    Beef NY strip steak, bone in, $5.97/lb
    Beef chuck steak or roast, boneless, family pack, $3.99/lb
    85/15 ground beef, $3.99/lb (3 lb chub)
    Pork loin back ribs OR St Louis style ribs, buy 1 get 2 free
    Foster Farms boneless skinless chicken breast, $2.99/lb
    Kroger 85/15 ground turkey, 1 lb pkg, $2.99/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    Orange roughy fillets, wild caught, $8.99/lb
    Catfish fillets, farm raised, $6.99/lb
    Fry's eggs, AA large, dozens, 99¢
    Kroger cheeses, 12-16 oz chunk or shreds, 2/$7
    Lean Cuisine “Culinary Collection” frozen entrees, 5/$10
    Raspberries, 6 oz box, 87¢
    Yellow peaches or nectarines, 99¢/lb
    Seedless grapes, green/red/black, $1.99/lb
    Bartlett pears, $1.29/lb
    Sweet corn, 8/99¢
    Leaf lettuce, green/red/Romaine, OR iceberg OR spinach, 99¢/bunch


Safeway:

    This is a bit confusing:  they have boneless beef top sirloin steaks listed at $4.99 and $5.99/lb, beef New York strip steaks at $5.99 and $7.99/lb.
    Beef chuck roast, boneless, $4.99/lb
    Pork shoulder blade country style ribs, bone in, $1.79/lb
    Whole pork tenderloin, $5.99/lb
    Keta salmon fillets, wild caught, $6.99/lb “weather permitting”
    Norwegian Atlantic salmon fillets, farm raised, $9.99/lb
    Dover sole fillets, wild caught, $7.99/lb
    Tilapia fillets, farm raised, $4.99/lb
    Pantry Essentials milk, gallons, $1.88
    Tillamook cheeses, 8 oz shingle pack, $2.99
    Snyder's pretzels, 12-16 oz bags, 2/$5
    Prego pasta sauces, 14-24 oz jars, $1.49
    Smart Ones frozen entrees, $1.99
    Seedless grapes, green/red/black, $1.99/lb
    Whole seedless watermelons, $5.99 ea
    Yellow peaches or nectarines, $1.99/lb
    Whole cantaloupes, 2/$5
    Apples:  Envy, Fuji, Gala, $1.99/lb
    Navel oranges, $1.79/lb
    Red cherries, $2.99/lb
    Mangos, 10/$10
    Sweet corn, 4/$1
    Vine tomatoes, 99¢/lb
    Hass avocados, 10/$10
    Organic leaf lettuce, green/red/Romaine, $1.99/bunch
    Hatch chiles, 99¢/lb


Sprouts:

    Beef NY steak, bone in, $6.99/lb
    Beef chuck or crossrib roast, boneless, $5.99/lb
    Beef stew meat OR London broil, $5.49/lb
    Pork sirloin chops or roast, boneless, $2.99/lb
    Pork or chicken bulk sausage, $3.49/lb
    Chicken leg quarters or drumsticks, value pack, 99¢/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Blueberries, 6 oz boxes, 98¢
    Green seedless grapes, 98¢/lb
    Whole cantaloupes, 98¢ ea
    Bartlett pears OR mangos, 2 lbs/$1
    Black plums OR Dapple pluots, 98¢/lb
    Red cherries, $1.98/lb
    Gala/Granny Smith/Red Delicious apples, 98¢/lb
    Apple pears, 2/$1
    Beefsteak tomatoes, 98¢/lb
    Italian or yellow squash, 98¢/lb
    Cucumbers, 2/$1

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

RECALL:  There's a voluntary recall on stone fruits grown in California, packed by Wawona Packing Company, including both organic and conventionally grown white and yellow peaches, white and yellow nectarines, black plums, and pluots.  Some of the fruits – which may be contaminated with a bacterium called Listeria monocytogenes, which causes the serious illness listeriosis – are known to have been shipped to Trader Joe's, Costco, Wal-Mart, and Sam's Club;  they have possibly also been shipped to several other stores, including (in our area) Fry's and Whole Foods.  More information including a complete list is available at my blog, http://wwwrentips.blogspot.com .  Listeriosis can be dangerous, but there have been no cases reported in connection with this fruit:  the recall is entirely precautionary.  I have continued to include stone-fruit listings in this handout and blog although I do not know whether the products listed are part of the recall.

At Fooducate, trivia about cashews, and why is ranch dressing so popular?  (It's easy to make your own!)  And a recent study suggests that exercise doesn't just relieve stress emotionally, but on a cellular level – it counters the physical damage caused by cognitive stress.  And it doesn't have to be much exercise:  as little as eleven minutes a day made a significant change!

Recipes!  Chow.com just can't leave Salade Niçoise alone this summer, but they've also got slow-cooker salsa, things to do with leftover BBQ brisket, and what they're honest to call “25 Recipes To Use Up Zucchini” (Sneak Some Zucchini Onto Your Neighbor's Porch Night isn't for another two weeks yet).  Smitten adds a summer-squash gratinee, and Sprouted a batch of summer-squash pasta (didn't someone recommend that here just a couple of weeks ago?).  Martha at Simple Nourished Living offers slow-cooker white beans and shrimp, new stuffed peppers with couscous in, leaner meatballs and sauce, and some blessed snark on a currently popular list of “52 Healthy Late Night Snacks”.  As she points out, “Bean-kale burgers with sweet potato wedges (17 ingredients, 1 hour 10 minutes cooking time”) or “Healthy General Tso's Chicken (14 ingredients, 45 minutes cooking time)” are not the sort of things that leap to mind when one thinks “late night snack”:  like most of us, she's functioning more on a “Triscuits and a wedge of Laughing Cow” level.  Simply Recipes has squash-blossom quesadillas which sound tasty.  And Snack Girl piles on zucchini-parmesan ovenfries, sugar-free homemade strawberry jam, PB2, grilled peaches, mushroom meatball parmigiana sandwiches, a sweet-potato smoothie, and the Top Seven Worst Weight Loss Tips.  (“5. Give up all added sugar. Yeah, that will work FOR ABOUT FIVE MINUTES … ”)

Next Tuesday is, for absolutely no reason I have ever been able to discover, Cheese Sacrifice Purchase Day.  This may have something to do with sacrificing cheese in mousetraps.  It's also National Lasagna day, a better use for cheese.  And this fourth week in July is National Salad Week! 

July 23rd:  National Vanilla Ice-Cream Day, National Hot Dog Day
July 24th:  National Tequila Day
July 25th:  National Hot Fudge Sundae Day
July 26th:  National Coffee Milkshake Day
July 27th:  National Scotch Day, National Crème Brûlée Day
July 28th:  National Milk Chocolate Day
July 29th:  National Lasagna Day, Cheese Sacrifice Purchase Day
July 30th:  National Cheesecake Day


Albertson's:

    Beef petite sirloin steaks, boneless, $10.99/lb, buy 1 get 2 free
    Beef ribeye/t-bone/New York steaks, bone in, $8.99/lb
    Beef top sirloin steaks OR tri tip roast, boneless, $5.99/lb
    85/15 ground beef, $3.49/lb
    Assorted pork chops OR country style ribs, bone in, family pack, $1.99/lb
    Center cut pork chops, boneless, family pack, $3.99/lb
    Sanderson Farms boneless chicken breast or thighs, $5.99/lb, buy 1 get 2 free
    Tilapia or cod fillets, 1 lb IQF bag, $9.99/lb, buy 1 get 2 free
    Rockfish or Dover sole fillets, wild caught, $5.99/lb
    Catfish fillets, farm raised, $5.99/lb
    WHOLE pink salmon, wild caught, $2.99/lb, good luck
    Albertson's milk, gallons, $1.88
    Albertson's eggs, AA large, 18 ct, $1.99
    Essential Everyday butter, 2/$5
    Albertson's cottage cheese, 24 oz tubs, 2/$5
    Deli:    Signature rotisserie turkey breast, $5.99/lb
        Dietz & Watson Santa Fe, Oven Classic, or Black Forest turkey breast, $8.99/lb
        Dietz & Watson sharp or baby-Swiss cheeses, $8.99/lb
        Healthy Ones oven-roasted or honey turkey, chicken breast, honey ham, $6.99/lb
    Libby's veg, 11-15 oz cans, 50¢
    Essential Everyday tomatoes, 14-15 oz cans, 50¢
    Ro*tel tomatoes, 10 oz cans, $1
    Essential Everyday chunk light tuna, 5 oz cans, 89¢
    Hunt's pasta sauces, 24 oz cans, $1
    Seedless (mini? it's hard to tell) watermelons, $1.99 ea
    Fresh mangos, 75¢ ea
    Prima nectarines or black plums, $1.99/lb
    Red cherries, $2.99/lb
    Red Delicious apples, 99¢/lb
    Vine tomatoes, $1.99/lb
    Eggplant, 99¢ ea
    Cut up watermelon/cantaloupe/pineapple, 24 oz bowls, $3.99 ea or 3/$10


Bashas':

    Beef crossrib/sirloin tip/bottom round roast or steaks, buy 1 get 1 free
    Beef top sirloin steaks, $6.99/lb
    Ground beef round, fat content not listed, value pack, $3.99/lb
    Assorted pork chops, bone in?, $1.88/lb
    Center cut pork chops, bone in?, value pack, $3.49/lb
    Sanderson Farms whole frying chickens, 88¢/lb (cut up, $1.49/lb)
    True cod fillets, $5.99/lb “weather permitting”
    Rockfish fillets, $3.99/lb “weather permitting”
    Food Club butter, $3.29
    Bashas' cottage cheese incl. Light, 16 oz tubs, $1.89
    Bashas' sour cream incl. Light, 16 oz tubs, $1.39
    Kraft cheeses, 7-8 oz chunk or shreds, 2/$5
    S&W tomatoes, 14 oz cans, 88¢
    Nabisco snack crackers (Triscuits, Wheat Thins), $2.99
    Bumble Bee chunk light tuna, 5 oz cans, 88¢
    Seedless grapes, green/red/black, 87¢/lb
    Chiquita bananas, 39¢/lb
    Bartlett pears, 87¢/lb
    Yellow peaches or nectarines, 87¢/lb
    Red or black plums, 87¢/lb
    Vine tomatoes, 2 lbs/$3
    Grape tomatoes, 12 oz boxes, 2/$4
    Zucchini, 99¢/lb
    Leaf lettuce, green/red/Romaine, 99¢ ea


Fry's:

    Beef chuck or crossrib roast, boneless, $2.49/lb
    Beef flat iron steak, boneless, $6.99/lb
    Beef t-bone steaks, bone in, $8.99/lb
    Pork sirloin roast, boneless, whole in bag $1.99/lb, single roasts 50¢/lb higher
    Pork sirloin chops, boneless, family pack, $2.99/lb
    Foster Farms chicken breast/thighs/drumsticks, bone in, 97¢/lb
    Sockeye salmon fillets, wild caught, $9.99/lb
    Fry's milk, half gallons only, 10/$10
    Kroger cheeses, 1 lb chunk or shreds, $2.99
    Simple Truth cage-free eggs, white or brown, AA large, dozens, 2/$5
    Chicken of the Sea solid white tuna, 5 oz cans OR 2.5 oz pouches, 10/$10
    Del Monte fruit, 14-15 oz cans, 10/$10
    Del Monte veggies, 11-15 oz cans, 10/$10
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Healthy Choice frozen entrees, $1.88
    Yellow peaches OR nectarines, 99¢/lb
    Red cherries, $2.49/lb
    Red or black plums, $1.88/lb
    Whole pineapples, $1.99 ea
    Whole seedless watermelons, $3.99 ea
    Leaf lettuce, green/red/Romaine, OR spinach, OR iceberg, 99¢/bunch


Safeway:

    Beef London broil OR bottom round roast, boneless, $2.99/lb
    Open Nature beef London broil, $4.99/lb
    Beef chuck steak, boneless, $5.99/lb
    Beef t-bone steaks, $9.99/lb
    80/20 ground beef, $2.99/lb
    Assorted pork loin chops, bone in, $1.69/lb
    Safeway Farms chicken thighs or drumsticks, bone in, $1.49/lb
    Eating Right boneless skinless chicken breast or thighs, $2.99/lb
    Honeysuckle White frozen turkey breast, bone in, 99¢/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb “weather permitting”
    Atlantic salmon fillets, farm raised, $9.99/lb
    Pacific rockfish fillets, wild caught, $7.99/lb
    Lucerne cheeses, 2 lb chunk or shreds, $8.49/lb
    Chicken of the Sea chunk light tuna, 5 oz cans, 75¢
    Libby's veggies, 14-15 oz cans, 79¢
    Mezzetta pasta sauces, 24-25 oz jars, buy 1 get 1 free
    Prego pasta sauces, 14-24 oz jars, $2.29/lb
    Whole cantaloupes, AZ grown, 79¢ ea
    Blueberries, 2 lb (!!!) box, $5.99
    Red cherries, $2.99/lb
    Bartlett pears, $1.49/lb
    Yellow peaches or nectarines, OR plums, $1.99/lb
    Seedless grapes, green/red/black, $2.99/lb
    Gala or Fuji apples, $1.99/lb
    Dulcinea mini seedless watermelons, $3.99/lb
    Vine tomatoes, 99¢/lb
    Sweet corn, 2/$1
    O Organics grape tomatoes, dry pint, $3.49


Sprouts:

    93/7 ground beef sirloin, $3.99/lb
    Beef carne asada, $3.99/lb
    Beef sirloin steaks, “New York cut”, $7.99/lb
    Assorted (“2 center and 2 end”) pork chops, bone in, $2.99
    Boneless skinless chicken breast, value pack, $2.99/lb
    Mahi mahi fillets, wild caught, $3.99/lb
    Coho salmon fillets, wild caught, $9.99/lb
    Red cherries, $1.98/lb
    Strawberries, 1 lb box, 3/$5
    Blackberries OR blueberries, 5-6 oz boxes, 3/$5
    Apple pears OR honey mangos, 3/$1
    White peaches OR white nectarines, 98¢/lb
    Braeburn or Granny Smith apples, 98¢/lb
    Navel oranges, 98¢/lb
    Organic Bartlett pears, 98¢/lb
    Green or red seedless grapes, $1.98/lb
    Apricots, 2 lbs/$3
    Whole seedless watermelons, $3.98 ea
    Vine tomatoes, 98¢/lb

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

At Fooducate, I find a short but helpful guide to proteins, exactly what a “complete protein” is, and whether you need to worry about it.  (Short answer:  if you live in North America and eat a reasonably varied diet you're good.)  Also, for National Blueberry Month (or, as I have also found it called, July Belongs To Blueberries Month) some facts about blueberries and the simplest blueberry recipe (“Ingredients:  1 package of blueberries.  Instructions:  1. Rinse thoroughly.  2. Eat.”).  Also, is “organic” produce really better for you?  (Yes … but make eating produce in the first place the top priority.  If your $10 can buy you two pounds of organic produce, or six pounds of conventionally grown … you know what to do!)

Marion Nestle looks into a recent metastudy which strongly suggests that increased consumption of fruits and veggies “has no discernible effect on weight loss”.  Turns out this project was funded by Kellogg's, Kraft, Coca-Cola, Mars (the candy company), Red Bull, PepsiCo, the American Beverage Association, and the World Sugar Research Organization.  Among others.   Can you say “conflict of interest”, boys and girls? 

Grapes are good for your heart.  Peaches and watermelon are good for all sorts of things.  And they're all delicious.  And PointPlus-free.

Recipes!  Chow.com has an interesting tomato-watermelon-kalamata olive salad, a dessert of herbed strawberries and grilled apricots on angel food cake, slushy cocktails, and seven homemade pickles.  Smitten Kitchen adds an eighth.  From Simply Recipes we have grilled Japanese eggplant with tahini sauce – I imagine it would work equally well with conventional eggplant, if you chose a young tender fresh one – and from Simple Nourished Living a pair of slow-cooker cakes (!!), a slow-cooker chicken Alfredo with broccoli, and hydration tips useful in an Arizona summer.

Today's National Fresh Spinach Day – have a salad.  Rather inexplicable, both today and this Monday are listed as National Ice-Cream Day:  in fact it's quite complex because the 16th is National Ice-Cream Day, the 17th is National Peach Ice-Cream Day, the 20th is National Ice-Cream Soda Day, the 21st is National Ice-Cream Day again, and the 23rd is National Vanilla Ice-Cream Day.  And then the 25th is National Hot Fudge Sundae Day.  I do not necessarily recommend that you celebrate all of these with equal enthusiasm.  But then, they're your bonus PointsPlus to spend.  And the 21st is also National Junk Food Day, which let us honor in the breach rather than the observance. 


July 16th:  National Corn Fritters Day, National Fresh Spinach Day, National Ice-Cream Day, National Ice-Cream Sundae Day
July 17th:  National Peach Ice-Cream Day
July 18th:  National Caviar Day
July 19th:  National Daiquiri Day
July 20th:  National Lollipop Day, National Ice-Cream Soda Day, National Fortune Cookie Day
July 21st:  National Ice-Cream Day again, National Junk Food Day, National Creme Brulee Day
July 22nd:  National Maple Syrup Day, National Penuche Fudge Day
July 23rd:  National Hot Dog Day, National Vanilla Ice-Cream Day


Albertson's:

    Beef ribeye/t-bone/New York steaks, bone in, buy 1 get 1 free
    Beef petite sirloin steaks, $10.99/lb, buy 1 get 1 free
    Beef chuck/crossrib/bottom round roast or family pack steaks, $7.99/lb, buy 1 get 1 free
    Beef London broil, boneless, $3.49/lb
    80/20 ground beef, $2.49/lb (3 lb pkg)
    Center cut pork chops, bone in, family pack, $2.77/lb
    Pork sirloin chops, boneless, family pack, $2.29/lb
    Sanderson Farms chicken breasts/thighs/drums/leg quarters, bone in, jumbo pack, 99¢/lb
    Sockeye salmon fillets, wild caught, $9.99/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Albertson's eggs, AA large, dozens, 99¢
    Kraft cheeses, 7-8 oz chunk or shreds, OR Cracker Barrel 8 oz chunk, 2/$6
    Deli:    Signature rotisserie turkey breast, $5.99/lb
        Healthy Ones honey or oven roasted turkey, chicken breast, honey ham, $6.99/lb
        Dietz & Watson Santa Fe/Oven Classic/Black Forest turkey breast, $8.99/lb
        Dietz & Watson sharp or baby-Swiss cheeses, $8.99/lb
    Bertolli olive oil, 25 oz bottles, $7.99/lb
    Hunt's pasta sauce, 24 oz cans, 10/$10
    Hunt's tomatoes, 14 oz cans, 10/$10
    Ro*tel tomatoes, 10/$10
    Lean Cuisine frozen entrees, $1.88
    Seedless grapes, green or red, 97¢/lb
    Black plums, 99¢/lb
    White peaches or nectarines, $1.99/lb
    Yellow peaches, $1.99/lb
    Red cherries, $2.99/lb
    Bartlett pears, 99¢/lb
    Red bell peppers, 2/$1
    Grape tomatoes, 12 oz boxes, 99¢
    Organic vine tomatoes, $2.99/lb
    Fresh Express bag salads, buy 1 get 1 free
    Red or white onions, 99¢/lb
    Organic kale, $1.49/bunch


Bashas':

    Beef round steak, boneless, OR ground beef round, value packs, $2.78/lb
    Beef sirloin tip roast or value pack steaks, $4.99/lb
    Pork picnic, $1.59/lb
    Chicken drums/thighs/leg quarters, 88¢/lb
    Atlantic salmon fillets, farm raised, $6.99/lb
    Food Club cheeses, 2 lb chunk or shreds, $7.99
    Food Club cheeses, 6-8 oz shingle pack, 2/$5
    Kraft Cracker Barrel cheeses, 8 oz chunk, $3.99
    Tillamook cheeses, 12-16 oz chunk or slices, $3.99
    Bashas' cottage cheese, 24 oz tubs, $2.39
    Chicken of the Sea solid white tuna, 5 oz cans, 99¢
    Bumble Bee chunk white tuna, 5 oz cans, 2/$3
    Food Club pasta, 13-16 oz boxes, 88¢/lb
    Bertolli pasta sauces, 15-24 oz jars, 2/$5
    Food Club variety (non-baked) beans, 15 oz cans, 4/$3
    Blueberries, 6 oz boxes, 88¢
    Yellow peaches, nectarines, red or black plums, 88¢/lb
    Red seedless grapes, $1.99/lb
    Organic cantaloupe OR honeydew melons, 2 lbs/$1
    Organic yellow peaches, $1.99/lb
    Organic mini seedless watermelons, 2 lbs/$1
Fry's:

    Beef NY strip steak, bone in, $7.99/lb
    Beef tri-tip roast, boneless, $4.99/lb
    93/7 ground beef, $2.99/lb (2 lb chub)
    Pork loin chops, center cut boneless, family pack, $2.99/lb
    Pork shoulder butt steaks OR country style ribs, bone in, family pack, $2.99/lb
    Foster Farms boneless skinless chicken breast/thighs/tenders, buy 1 get 2 free
    Jennie-O 85/15 ground turkey, $1.99/lb (3 lb chub)
    Fry's milk, gallons, 2/$5
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $1.97
    Healthy Choice “Cafe Steamers”, $1.88
    Yellow peaches or nectarines, 99¢/lb
    Red cherries, $2.49/lb
    Seedless grapes, green/red/black, $1.99/lb
    Mangos, 99¢ ea
    Dole bag salads or kits, 5-12 oz, 99¢
    Summer squashes, zucchini/yellow/grey, 99¢/lb
    Bell peppers, red/yellow/orange, 99¢ ea
    Organic kale, 99¢/bunch


Safeway:

    Beef chuck or crossrib roast, boneless, $2.49/lb
    Beef NY strip steak, bone in, $6.99/lb
    Open Nature beef chuck roast, boneless, $4.99/lb
    80/20 ground beef, value pack, $2.99/lb
    Pork top loin chops, boneless, $5.99/lb
    Pork shoulder blade country style ribs, bone in, $2.99/lb
    Eating Right boneless skinless chicken breast, $2.99/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb
    Dover sole fillets, wild caught, $7.99/lb
    Pantry Essentials milk, gallons, $1.88
    Kraft cheeses, 6-8 oz shreds, OR Cracker Barrel 8 oz chunk, $2.99
    Philadelphia cream cheese, 7-8 oz block or tub, $1.99
    Nature's Own bread, 20 oz loaves, 2/$5
    Libby's veggies, 14-15 oz cans, 79¢
    Bush's variety beans, 14-15 oz cans, 99¢
    Alpine Valley organic bread, 18 oz loaves, $3.49
    Peaches/nectarines/plums, $1.99/lb
    Red cherries, $2.99/lb
    Dulcinea mini seedless watermelons, $3.99 ea
    Whole cantaloupes, 2/$5
    Rainier cherries, $4.99/lb
    Bartlett pears, $1.49/lb
    Gala or Fuji apples, $1.99/lb
    Sweet corn, 5/$1
    Vine or slicing tomatoes, $1.99/lb



Sprouts:

    Beef NY steak, bone in, $7.99/lb
    Beef chuck roast or steaks, boneless, $5.49/lb
    Pork sirloin chops or roast OR spare ribs, $2.99/lb
    Chicken breast tenders, $2.99/lb
    Whole, split, or cut up chickens, $1.59/lb
    Ahi tuna OR swordfish steaks, wild caught, $6.99/lb
    Sea of Cortez halibut fillets, wild caught, $9.99/lb
    Sockeye salmon fillets, wild caught, $10.99/lb
    Sprouts butter, $2.99
    Blueberries, 18 oz boxes, $1.98
    Whole cantaloupes, 4/$5
    Bartlett pears, 48¢/lb
    Navel oranges, 48¢/lb
    Red cherries, $1.98/lb
    Seedless grapes, green/red/black, $1.98/lb (organic, 2 lbs/$5)
    Organic black plums, 98¢/lb
    Whole seedless watermelons, $3.98 ea
    Vine tomatoes, 2 lbs/$3
    Organic grape tomatoes, dry pint, 2/$5
    Red or yellow bell peppers, 48¢ ea

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

We have it direct from the mouth (or specifically the Twitter account) of Neil deGrasse Tyson, folks:   “Wanna lose 1200 Calories a month? Drink a liter of ice water a day. You burn the energy just raising the water to body temp.”  That's only forty calories a day, but it's a start!

Fooducate has a useful quiz that will help you to figure out, on a purely scientific basis, exactly how many servings of fruits and vegetables you should eat per day.  (Question:  Have you ever said to yourself, “I shouldn't be eating this!”  If the answer is Yes, add 1 fruit serving to your score.  If the answer is No … really?)

Two good pieces at Summer Tomato:  a list of tips for being less sedentary at work (“Sitting is becoming the new smoking”, one commentor says dryly), and a guide for knowing when you've eaten enough – being able to “eat when you're hungry and stop when you're satisfied,” as we say in WW, rather than going on eating until you're overloaded.  And at Mark's Daily Apple, a set of seven tips for making walking more exciting.

Recipes, lots this week!  At Chow.com I find salmon burgers, things to put on them, a whole raft of strawberry recipes, another of peach recipes, things to do on the grill with beef, and French recipes for a Bastille Day picnic.  (Ça ira!)  Nutrition Diva has a chilled cucumber-and-yogurt soup;  Simply Recipes has cucumbers too, as a salad with mint and quinoa.  Martha at Simple Nourished Living reaches into her slow cooker and pulls out summer veggie soup, a warm three-bean salad, and honey-bbq drumsticks – these last 2 PointsPlus each.  And Snack Girl has watermelon recipes, crunchy alternatives to chips, and a lighter version of Sangria!

Tomorrow is National Pick Blueberries Day.  If you can find a place in central Arizona to do that, more power to you.  If not, tomorrow's also National Piña Colada Day, followed by National Mojito Day – then it's the weekend, and Monday besides being Bastille Day is National Grand Marnier Day, so there's no real reason to sober up until next Tuesday!  (Unless of course you have trivial nagging little concerns like a job, or a family, or a life … ) 

July 9th:  National Sugar Cookie Day
July 10th:  Pick Blueberries Day, National Piña Colada Day
July 11th:  Vegetarian Food Day, National Blueberry Muffin Day, National Mojito Day
July 12th:  National Pecan Day
July 13th:  National French Fries Day
July 14th:  National Macaroni Day, National Grand Marnier Day;  1789, storming of the Bastille
July 15th:  National Gummy Worms Day, National Tapioca Pudding Day
July 16th:  National Corn Fritters Day, Fresh Spinach Day, National Ice-Cream Day, Ice-Cream Sundae Day

  Stay cool!


Albertson's:

    Beef NY strip steak, bone in, family pack, $4.99/lb
    Beef petite sirloin steaks, boneless, $10.99/lb, buy 1 get 1 free
    Beef ribeye or t-bone steaks, bone in, family pack, $7.99/lb
    Beef top sirloin steak OR tri tip roast, boneless, $5.49/lb
    Beef chuck/crossrib/bottom round roast or steaks, boneless, family pack, $4.79/lb
    85/15 ground beef, $2.99/lb (3 lbs or more)
    93/7 ground beef, $3.99/lb
    Pork loin chops, center cut bone in, $1.99/lb
    Pork sirloin chops, boneless, family pack, $2.29/lb
    Assorted pork chops, bone in, family pack, $1.69/lb
    Boneless skinless chicken breast, $1.67/lb (3 lbs or more)
    Atlantic salmon fillets, farm raised, $6.99/lb
    Albertson's milk, gallons, 2/$5
    Essential Everyday cheeses, 6-8 oz chunk or shreds, $1.98
    Tillamook cheeses, 1 lb chunk OR 12 oz slices, $4.99
    Deli:    Signature rotisserie turkey breast, $5.99/lb
        Dietz & Watson turkey or ham, $8.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
        Dietz & Watson sharp Cheddar or baby Swiss, $8.99/lb
    Bumble Bee chunk light tuna, 2.5 oz pouches, 10/$10
    Essential Everyday tomatoes, veggies, variety (non-baked) beans, 14-15 oz cans, 10/$10
    Hunt's tomatoes, 14 oz cans, 10/$10
    Hunt's pasta sauces, 24 oz cans, 10/$10
    S&W variety beans, 15 oz cans, 10/$10
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Bertolli pasta sauces, 15-24 oz jars, $2.99
    Essential Everyday olive oil, 17 oz bottles, 2/$7
    Flav-R-Pac frozen veggies, 1 lb bags, 4/$5
    Red cherries, $2.99/lb
    Rainier cherries, $4.99/lb
    “Great White” peaches, $2.49/lb
    Yellow nectarines, $2.49/lb
    Mangos, 99¢ ea
    Sweet corn, 4 pk, $2.99
    Roma tomatoes, 99¢/lb
    Red/yellow/orange bell peppers, 4/$5


Bashas':

    Beef bottom round steak or roast, buy 1 get 1 free
    Beef London broil, value pack, $2.99/lb
    Beef top round steak, $3.99/lb
    Beef top round roast, $4.99/lb
    Ground beef round, fat content not listed, value pack, $2.99/lb
    Pork chops, center cut boneless, value pack, $4.99/lb
    Pork roast, center cut boneless, $3.99/lb
    Pork loin country style, bone in, $1.99/lb
    Boneless skinless chicken breast, $1.77/lb
    True cod fillets, wild caught, $5.99/lb “weather permitting”
    Ahi tuna OR swordfish fillets, wild caught, $9.99/lb
    Bashas' milk, gallons, $2.59
    Bashas' eggs, AA large, dozens, 2/$3
    Food Club butter, $2.99
    Food Club cheeses, 6-8 oz chunk/shreds/cubelets, $1.99
    Hunt's tomatoes (14 oz cans) or pasta sauces (24 oz cans), 10/$10
    Chicken of the Sea chunk white tuna, 5 oz cans, 10/$10
    Ragu pasta sauces, 16-24 oz jars, 2/$3
    Bashas' “Homestyle” bread, 24 oz wide-pan loaves, $2.49
    Healthy Choice frozen entrees, 5/$10
    Whole cantaloupes, 25¢/lb
    Whole seedless watermelons, 25¢/lb
    Whole pineapples, 88¢ ea
    Yellow peaches OR nectarines, 88¢/lb
    Green or red seedless grapes, $2.49/lb
    Vine tomatoes, conventional or organic, 99¢/lb
    Dole bag salads, 9 oz “Classic Romaine” or 12 oz “Greener Selection”, buy 1 get 1 free
    Zucchini, 99¢/lb
    Small Hass avocados, 2/$1


Fry's:

    Beef chuck or crossrib roast or steaks, boneless, family pack, $2.99/lb
    Beef bottom sirloin flap meat (Gad, what an unappetizing name), boneless,family pack, $6.99/lb
    Pork loin chops, center cut boneless, family pack, $3.99/lb
    Foster Farms chicken thighs or drumsticks, bone in, OR whole chickens, 89¢/lb
    Kroger boneless skinless chicken breast, 3 lb IQF pkg, $6.99
    Kroger 85/15 ground turkey, 1 lb pkg, $2.99
    Atlantic salmon/tilapia/corvina fillets, farm raised, $5.99/lb
    Fry's milk, gallons, $1.88
    Kroger butter, $2.99/lb
    Kroger cheeses, 6-8 oz chunk/shreds/shingle, $1.99
    Del Monte fruit, 15 oz cans, 10/$10
    Chicken of the Sea chunk light tuna, 5 oz cans, 69¢
    Kroger veggies, 1 lb frozen bag, 10/$10
    Red cherries, 97¢/lb
    Rainier cherries, $3.99/lb
    Yellow peaches or nectarines, 99¢/lb
    Red or black plums, $1.88/lb
    Apples:  Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Roma tomatoes, 99¢/lb
    Red onions, 99¢/lb
    Organic vine tomatoes, AZ grown, $1.99/lb
    Red/yellow/orange bell peppers, 99¢ ea
    Broccoli, 99¢/lb


Safeway:

    Beef top sirloin steaks, boneless, $4.99/lb
    Beef chuck roast, boneless, $2.99/lb
    Beef loin NY strip steak, bone in, value pack, $9.99/lb
    Open Nature beef London broil, boneless, $4.99/lb
    Pork sirloin country style ribs, boneless, $4.49/lb
    Assorted pork loin chops, bone in, $3.49/lb
    Eating Right boneless skinless chicken breast or thighs, value pack, $1.99/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb “weather permitting”
    True cod fillets, wild caught, $8.99/lb “weather permitting”
    Lucerne cheeses, 2 lb chunk or shreds, $8.49
    Lucerne cheeses, 6-8 oz chunk or shreds, $2.69
    Lucerne sour cream, 16 oz tubs, $1.79
    Yoplait yogurts, 10/$5
    Del Monte veggies, 14-15 oz cans, 99¢
    Chicken of the Sea chunk light tuna, 5 oz cans, 85¢
    Bush's variety beans, 15 oz cans, 99¢
    Safeway Select pasta sauces, 15-24 oz jars, $1.99
    Strawberries, 1 lb box, $1.99
    Yellow peaches, nectarines, plums, $1.99/lb
    Red cherries, $2.99/lb
    Rainier cherries, $4.99/bl
    Seedless grapes, green/red/black, $2.99/lb
    Whole cantaloupes, 2/$6
    Dulcinea mini seedless watermelons, $2.99 ea
    Organic vine tomatoes, $1.99/lb
    O Organics box salads, 5-7 oz, 2/$5
    Organic heirloom tomatoes, $3.99/lb
    Sweet corn, 2/$1


Sprouts:

    Beef rump roast, stew meat, or carne asada, $5.49/lb
    85/15 ground beef, value pack, $3.49/lb
    Pork loin chops or roast, boneless, $3.99/lb
    Boneless skinless chicken thighs, value pack, $1.99/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb
    Blueberries, 6 oz boxes, 98¢
    Red cherries, $1.98/lb
    Honey mangos, 3/$1
    Apples:  Pink Lady, Granny Smith, Red Delicious, 98¢/lb
    Yellow nectarines, 98¢/lb
    Seedless grapes, green/red/black, $1.98/lb
    Maradol papayas, 98¢/lb
    Navel oranges, 98¢/lb
    Organic D'Anjou pears, 2 lbs/$3
    Vine tomatoes, 2 lbs/$3
    Organic leaf lettuce, green/red/Romaine, 98¢ ea
    Eggplant, 98¢ ea
    Red bell peppers, 98¢ ea
    Organic Hass avocados, 98¢ ea

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

Fooducate's backing Consumer's Union in their effort to get the word “natural” banned from food packaging.  (3 out of 5 people would prefer to buy a product labeled “natural”, on the grounds that it must be healthier – this despite the fact that the word “natural” is meaningless and can be slapped on absolutely anything.)

Michael Ruhlman has an interesting piece on the phenomenon he calls “carb confusion”.  Should we eat carbohydrates, or avoid them?  The key, he suggests – and this makes sense to me – is to stay away from the “stripped” carbs:  corn syrup, polished rice, white flour, all the things that metabolize quickly and basically drop a dose of sugar into your bloodstream.  Marion Nestle has more about the current protein craze, and about the new “Cheerios Protein” cereal from Kellogg's.  (It apparently contains an ingredient called “cluster”.)  And a new study from Finland suggests that eating oily fish three or four times a week positively changes the level of HDL, or “good” cholesterol, in your blood.  So grill some salmon this Fourth.  Or have sardines on whole-grain toast for lunch.  Or pickled herring.  And speaking of the Fourth, as I just was, Summer Tomato provides a terrifically helpful list of “9 Tips for Enjoying a Long Holiday Weekend (With Minimal Damage)”.

Recipes!  Chow.com has chilled soups, watermelon recipes both sweet and savory, and an interesting shandy concocted from beer and liquefied watermelon.  (Actually it's watermelon juice.  Which means this recipe DOES NOT COUNT AS A FILLING FOOD nor as a fruit serving.)  Also a very helpful guide to how long it's safe to leave the potato salad out.

101 Cookbooks has a stack of suitably picnicky salads.  Simply Recipes has angel hair pasta with clams, cherry tomatoes, and basil.  (I have the latter two in my garden.  Sadly the pasta crop has not come in yet.)  Simple Nourished Living has slow-cooker sweet corn, slow-cooker sausage and veg, slow-cooker German potato salad, and not from the slow-cooker, watermelon smoothies.  And Snack Girl makes her own popsicles!

July:  National Watermelon Month, National Baked Bean Month, National Grilling Month.  Also, and I find it necessary to put this in quotes, “National July Belongs To Blueberries Month”.  This first week in July is National Canned Luncheon Meat Month (lovely Spam! wonderful Spam!)  Tomorrow is Eat Beans Day;  the 4th is National Barbecued Spareribs Day, the anniversary of the invention of Caesar salad, and Sidewalk Egg Frying Day, and I fully expect that any year now it will also be declared Dashboard Chocolate Chip Cookies Day. 

July 2nd:  National Anisette Day
July 3rd:  Eat Beans Day, National Chocolate Wafer Day
July 4th:  National Barbecued Spareribs Day, Sidewalk Egg Frying Day;  Caesar salad invented, Cardini's Restaurant (San Diego), 1924
July 5th:  Graham Cracker Day, National Apple Turnover Day
July 6th:  National Fried Chicken Day
July 7th:  National Strawberry Sundae Day, National Chocolate Day, Macaroni Day, National Ice-Cream Cone Day
July 8th:  National Milk Chocolate with Almonds Day
July 9th:  National Sugar Cookie Day


Be careful, and have a wonderful Fourth!


Albertson's:

Prices good only through Friday the 4th:

    Beef ribeye or New York steaks, bone in, family pack, $5.77/lb
    Pork loin back ribs, buy 1 get 3 free
    Large (31-40 ct) raw shrimp, no heads, $5.99/lb
    Whole seedless watermelons, $1.88 ea

Prices good through next Tuesday:

    Beef ribeye steaks, bone in, $7.99/lb
    Beef petite sirloin steaks, boneless, $10.99/lb, buy 1 get 1 free
    Beef NY strip steaks, bone in, $6.99/lb (boneless, $1/lb higher)
    Beef t-bone steaks, bone in, $7.99/lb
    Beef top sirloin steaks, boneless, family pack, $5.99/lb
    Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $4.79/lb
    80/20 ground beef, $2.99/lb (3 lbs or more)
    Pork assorted chops or country style ribs, bone in, family pack, $1.99/lb
    Pork loin chops, center cut bone in, family pack, $2.99/lb
    Boneless skinless chicken breast, $1.77/lb
    Keta salmon fillets, wild caught, $3.99/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb
    Albertson's milk, gallons, $1.99
    Albertson's eggs, AA large, dozens, $1.27
    Daisy sour cream incl. Light, 16 oz tubs, $1.99
    Tillamook cheeses, 8 oz chunk/shreds/shingle, 2/$5
    Deli:    Signature rotisserie turkey breast, $5.99/lb
        Charlie's Pride Italian roast beef, corned beef, beef pastrami, $7.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
        Stella Swiss/Provolone/Muenster cheeses, $7.99/lb
    Nature's Own “100% Whole Wheat” bread, 20 oz loaves, $1.88
    Bush's variety (non-baked) beans, 15-16 oz cans, 10/$10
    Lean Cuisine frozen entrees, $1.88
    Whole cantaloupes, 87¢ ea
    Seedless grapes, green/red/black, $1.99/lb
    Red cherries, $2.99/lb
    Rainier cherries, $4.99/lb
    Peaches, $1.99/lb
    “Plumogranate”, $3.99/lb – new, reportedly a red-fleshed pluot cultivar high in antioxidants
    Fruit tray, 60 oz, $14.99
    Veggie tray, 46 oz, $9.99
    Slicing tomatoes, $1.99/lb
    Sweet corn, 4 pk, $2.99


Bashas':

    Beef t-bone steaks OR tri tip roast, $4.99/lb
    Beef top sirloin steaks, 12 oz portions, $5.88
    Beef rib eye steaks, 12 oz portions, $8.88
    Beef New York steaks, 12 oz portions, $8.88
    Beef bottom round steak or roast, $3.99/lb
    Beef NY strip steaks, bone in, value pack, $6.99/lb
    Ground beef round, fat content not listed, $2.88/lb
    Pork loin country style, value pack, $1.99/lb
    Boneless pork roast, center cut, $3.99/lb
    Split chicken breast, bone in, buy 1 get 1 free
    Atlantic salmon fillets, farm raised, $5.99/lb
    Yoplait yogurts, 49¢ ea
    Bashas' cottage cheese incl. Light, 16 oz tubs, $1.89
    Bush's baked beans, 22-28 oz cans, 2/$3
    Strawberries, 1 lb box, 88¢
    Blueberries, 6 oz box, 88¢
    Red cherries, $1.99/lb
    Green or red seedless grapes, $1.99/lb
    Yellow peaches or nectarines, red or black plums, $1.99/lb
    Whole seedless watermelons, 39¢/lb
    Vine tomatoes, regular or organic, 2 lbs/$3


Fry's:

    Beef ribeye, bone in, whole damned thing in a bag, $4.97/lb, “sliced & wrapped free” or you could just fling the thing onto the grill and pray
    Beef ribeye steaks, bone in, $5.97/lb, a less daunting prospect
    Pork ribs, loin, back, St Louis-style, buy 1 get 2 free (like item only)
    Pork loin chops, center cut bone-in, family pack, $3.99/lb
    Jennie-O 93/7 ground turkey, 1.25 oz pkg, $3.99
    “Silverbrite” salmon fillets, wild caught, $3.88/lb
    True cod fillets, $7.99/lb
    Kroger cheeses, 12-16 oz chunk or shreds, $2.99
    Bush's baked beans, 21-28 oz cans, 3/$5
    Simple Truth organic variety beans, 15 oz cans, 10/$10
    Red cherries, $2.99/lb
    Yellow peaches or nectarines, 99¢/lb
    Whole cantaloupes, AZ grown, 2/$5
    Sweet corn, 5/$2
    Vine tomatoes, $1.79/lb
    Red/yellow/orange bell peppers, 99¢ ea


Safeway:

    Beef ribeye or NY strip steaks, bone in, $5.99/lb (boneless, $2/lb higher)
    Open Nature beef top round/London broil, boneless, $4.99/lb
    Beef chuck roast, boneless, $4.99/lb
    90/10 ground beef, value pack, $2.99/lb
    Pork shoulder blade country style ribs, bone in, $3.49/lb
    Pork spareribs, $2.49/lb
    Sockeye salmon fillets, wild caught, $12.99/lb “weather permitting”
    Pantry Essentials milk, gallons, $1.99
    Lucerne cheeses, 2 lb chunk or shreds, $8.49
    Sargento cheeses, 6-8 oz shingle pack, 2/$6
    Lucerne cheeses, 6-8 oz shreds, $2.69
    Bush's baked beans, 21-28 oz cans, 3/$5
    Ragu pasta sauces, 16-24 oz jars, 2/$3
    Progresso Light soups (with the WW logo), 3/$5
    Safeway Kitchens veggies, 14-15 oz cans, 79¢
    StarKist solid white tuna, 5 oz cans, $1.69
    Red cherries, $1.99/lb
    Organic strawberries, 1 lb box, 2/$5
    Seedless grapes, green/red/black, $2.99/lb
    Rainier cherries, $4.99/lb
    Whole cantaloupes, 2/$6
    Gala apples, $1.79/lb
    Organic plums, $2.49/lb
    Whole seedless watermelons, $5.99/lb
    Fresh Express bag salads, 4-12 oz, 2/$5
    Sweet corn, 6/$1
    Organic vine tomatoes, $1.99/lb


Sprouts:

    Beef ribeye steaks, bone in, $8.99/lb
    Beef sirloin tip roast or steaks, $5.49/lb
    Pork loin chops, 2 center and 2 end per pack, $1.99/lb
    Pork shoulder roast OR country style ribs, bone in, $2.99/lb
    Boneless skinless chicken breast, value pack, $2.49/lb
    Alaskan sockeye salmon fillets, wild caught, $9.99/lb
    Cod fillets OR swordfish steaks, wild caught, $7.99/lb
    Red cherries, 98¢/lb
    Green seedless grapes, 98¢/lb
    White or yellow peaches or nectarines, $1.48/lb
    Navel oranges, 98¢/lb
    Whole cantaloupes, 3/$5 (organic, 88¢/lb)
    Organic white peaches, $1.98/lb
    Red or yellow mangos, 48¢ ea
    Roma tomatoes, 48¢/lb
    Vine tomatoes, $1.48/lb (organic, 50¢/lb higher)
    Red/yellow/orange bell peppers, 4/$5

Wren's bargain guide, week beginning June 25th:

Kraft Foods is recalling Velveeta sold at Wal-mart stores in 12 states, ours not one of them:  pass the news on if you have friends or family in Colorado, Illinois, Indiana, Iowa, Kansas, Michigan, Minnesota, Nebraska, North Dakota, Ohio, South Dakota, or Wisconsin. 

If you've been following the news at all this past week, you've heard about the Senate subcommittee that's all but commanded Mehmet Oz to stop making wildly overstated claims about weight-loss supplements.  At my blog I've got links to two excellent pieces about this, one from The Atlantic, one (decidedly NSFW) from John Oliver.

Monica Reinagel has a nutritional overview of shellfish:  are they as good for you as finned fish?  (Many are.)  Consumer Reports has started a campaign to get the “misleading, confusing, and deceptive” word natural banned from food labels.  And Darya Rose at Summer Tomato (for some reason I printed this as “Weighty Matters” in the handout -- how embarrassing!) wonders about a hitherto undiscovered human subspecies, Homo nutritiocus or “Nutricons”.  These are the mythical beings that “eat for one reason and one reason alone:  optimal health and nutrition.”  These are the people who eat three balanced meals every single day, whose favorite foods are “green leafy vegetables and lean protein”, who always carry food scales although they can flawlessly estimate portion sizes, who on the vanishingly rare occasions they do become overweight simply (and effortlessly) eat-less-and-exercise-more.  The only problem with Nutricons is that they aren't real, and certainly aren't us.  “So why,” she wonders, “is virtually all health and diet advice directed at Nutricons and not real humans?  Why are we treated as if we are even capable of eating solely for fuel or optimal health, when getting dinner on the table at all is a challenge for most of us?”

Recipes!  Fooducate has okra in tomato sauce, a healthier alternative to breaded-and-deep-fried, if you're into okra, and the Well suggests interesting things to do with broccoli stems.  Darya Rose has a dish of cabbage and eggs, which might be worth trying if you can very quickly scroll past the illustration which is to say the least not the most appetizing she's ever used.  Chow.com has veggie tacos and a lovely and ultra-simple heirloom tomato salad recipe;  Simply Recipes has a watermelon gazpacho, salmon lettuce wraps, and a chicken rice casserole from the slow cooker.  Also from the slow cooker, Simple Nourished Living has a 4-PointsPlus Italianate chicken, and Snack Girl has slow-cooker vegetarian baked beans.  Lovely thing, the slow cooker, especially in summer.

June 25th:  National Catfish Day, National Strawberry Parfait Day
June 26th:  National Chocolate Pudding Day
June 27th:  National Indian Pudding Day, National Orange Blossom Day
June 28th:  National Ceviche Day, National Tapioca Day
June 29th:  National Almond Buttercrunch Day
June 30th:  National Ice-Cream Soda Day
July 1st:  Creative Ice-Cream Flavor Day, National Gingersnap Day
July 2nd:  National Anisette Day


Albertson's:

    Beef petite sirloin steaks, $10.99/lb, buy 1 get 2 free
    Beef ribeye/t-bone/New York steaks, bone in, family pack, $7.99/lb
    Beef roasts:  chuck, crossrib, eye/bottom round, sirloin tip, London broil, boneless, $3.99/lb
    80/20 ground beef, $2.49/lb
    Pork loin chops, center cut bone in, $6.99/lb, buy 1 get 2 free
    Pork sirloin chops, boneless, family pack, $2.49/lb
    Boneless skinless chicken breast, $1.77/lb
    Essential Everyday butter, 2/$5
    Essential Everyday cheeses, 6-8 oz chunk/shreds/shingle, 2/$6
    Deli:    Dietz & Watson turkey and ham, $8.99/lb
        Dietz & Watson sharp Cheddar or baby Swiss, $7.99/lb
    Essential Everyday veggies or tomatoes, 14-15 oz cans, 69¢
    Essential Everyday pasta, 12-16 oz boxes, 75¢
    Pam cooking spray, 5-6 oz cans, $3.49
    Green Giant “Steamers” frozen veggies, 12 oz pkg, $1.99
    Red seedless grapes, 77¢/lb
    Red cherries, $3.99/lb
    Yellow nectarines, $1.99/lb
    Whole cantaloupes, 2/$5
    Honeydew melon, 99¢/lb
    Casaba/canary/Crenshaw melons, 89¢/lb
    Sweet corn, 4 pk, 2/$5
    Vine tomatoes, $1.99/lb
    Earthbound Farms organic box salads, 5 oz, $3 ea
    Summer squashes, zucchini/yellow/grey, 99¢/lb


Bashas':

    Beef New York/ribeye/top sirloin steaks, buy 1 get 1 free
    Beef sirloin tip roast or value pack steaks, $3.99/lb
    Beef breakfast steaks, $4.99/lb
    Ground beef sirloin, fat content not listed, value pack, $2.99/lb
    Center cut pork chops, boneless, value pack, $3.49/lb
    Chicken drums/thighs/leg quarters, bone in, 88¢/lb
    Jennie-O 93/7 ground turkey, 20 oz pkg, $3.99
    Cod fillets, wild caught, $3.99/lb
    Catfish fillets, farm raised, $6.99/lb
    Food Club butter, $2.99
    Food Club cheeses, 8 oz chunk/shreds/shingle, $1.99
    Starkist chunk light tuna, 5 oz cans, 99¢
    Chicken of the Sea chunk white tuna, 5 oz cans, 99¢
    Del Monte pasta sauces, 24 oz cans, 10/$10
    Food Club pasta, 13-16 oz boxes, 88¢
    Flav-R-Pac frozen veggies, 12-16 oz bags, 3/$3
    Healthy Choice frozen entrees, 5/$11
    Red cherries, $1.27/lb
    Yellow peaches or nectarines, 87¢/lb
    Apricots OR red or black plums, 99¢/lb
    Green or red seedless grapes, $1.99/lb
    Roma tomatoes, 99¢/lb
    Green cabbage, 49¢/lb
    Yellow onions, 49¢/lb
    OrganicGirl box salads, 5-8 oz, buy 1 get 1 free'






Fry's:

    Beef NY strip steak, bone in, $8.99/lb
    Pork loin chops, center cut boneless, family pack, $3.99/lb
    Boneless skinless chicken breast or thighs, $1.77/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    Fry's milk, gallons, $1.88
    Kroger cheeses, 12-16 oz chunk or shreds, $2.99
    Kroger veggies (except peas), 14-15 oz cans, 3/$2
    Bush's baked or “Grillin'” beans, 21-28 oz cans, 3/$5
    Smart Ones frozen entrees, $1.88
    Green seedless grapes, 75¢/lb
    Yellow peaches or nectarines, 99¢/lb
    Apples:  Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Cantaloupes OR mini seedless watermelons, 2/$5
    Mangos, 99¢ ea
    Red/yellow/orange bell peppers, 99¢ ea
    Leaf lettuce, green/red/Romaine, OR iceberg, 99¢ ea
    Sweet corn, 2/99¢
    Mini sweet peppers, 1 lb bag, $1.99


Safeway:

    Beef London broil, boneless, $2.99/lb
    Open Nature beef chuck steak, boneless, $4.99/lb
    Beef tri tip roast, boneless, $7.99/lb
    80/20 ground beef, $2.99/lb
    Pork sirloin chops, boneless, $4.49/lb
    Assorted pork loin chops, bone in, $3.99/lb
    Eating Right boneless skinless chicken breast, $2.99/lb
    Safeway Farm chicken drumsticks, value pack, 99¢/lb
    Alaskan sockeye salmon fillets, wild caught, $12.99/lb “weather permitting”
    Ahi tuna steaks, wild caught, $9.99/lb
    Rockfish fillets, wild caught, $7.99/lb “weather permitting”
    Lucerne butter, $3.49
    Lucerne cheeses, 2 lb chunk or shreds, $8.49
    Tillamook cheeses, 1 lb chunk, $4.99
    American Beauty pasta, 1 lb pkg, $1
    Del Monte tomatoes or veggies, 14-15 oz cans, $1
    Bumble Bee chunk light tuna, 5 oz cans, $1
    Pam cooking spray, 5-6 oz cans, $3
    Safeway Select pasta sauces, 15-24 oz jars, $2
    Smart Ones frozen entrees, $1.99 ea
    Red seedless grapes, 99¢/lb
    Yellow peaches, $1.99/lb
    Red cherries, $3.99/lb
    Nectarines OR red or black plums, $1.99/lb
    Envy apples, $2.99/lb
    Whole seedless watermelons, $5.99 ea
    Whole cantaloupes, 2/$6
    Organic green or red seedless grapes, $2.99/lb
    Vine tomatoes, $1.99/lb
    Organic heirloom tomatoes, $3.99/lb
    Sweet corn, 6/$2
    Fresh green beans, $1.99/lb


Sprouts:

    Beef top sirloin steaks, $6.99/lb
    Beef rump roast/stew meat/carne asada, $5.49/lb
    85/15 ground beef, $4.99/lb
    Pork loin chops or roast, boneless, $2.98/lb
    Boneless skinless chicken breast or tenders, $2.99/lb
    Chicken drums OR leg quarters, value pack, 99¢/lb
    Halibut, wild caught, 6 oz portions, $7.99 ea
    Alaskan sockeye salmon fillets, wild caught, $11.99/lb
    Muir Glen organic pasta sauce, 25 oz jars, $3.49
    California Olive Ranch olive oil, half litre bottles, $7.99
    Blueberries, 6 oz boxes, 88¢
    Red cherries, $1.88/lb
    Mangos, 2/$1
    Yellow nectarines, 88¢/lb
    Apples, Granny Smith/Jonagold/Red Delicious, 98¢/lb
    Whole seedless watermelons, $3.98
    Navel oranges, 88¢/lb
    Organic cantaloupes, 2 lbs/$1
    “Dapple” pluots, $2.98/lb
    Vine tomatoes, 88¢/lb
    Leaf lettuce, green/red/Romaine, 88¢ ea
    Eggplant, 98¢ ea

Wren's bargain guide, week beginning June 18th:

This is interesting!  A new study out of Cornell University looks at whether, and why, exercise is related to weight loss.  One group of overweight people were told to take 30 minutes' walking as exercise, with a strong “YOU MUST” subtext, and to monitor their effort;  another group were told to have an enjoyable half-hour walk, listening to music.  They expended the same number of calories – but the first group, the people for whom exercise had been framed as something of an ordeal to be endured, not only came away “more fatigued and grumpy” than the second group, they consumed more soda and dessert at lunch than the group for whom the walk had been presented as something to enjoy. 

At Alternet, a set of tricks – I prefer the word “practices” – for conquering emotional eating.  Summer Tomato has seven reasons keeping a food journal – or as we call it here, tracking – is more useful than “counting calories”.  James Clear has an interesting piece on changing habits by changing who you are.  And Grist decries the “all natural” label on foods as being “pretty much meaningless” when you can buy all-natural Cheetos, all-natural “butter flavor granules”, and, God help us, “Ac'cent Flavor Enhancer ALL NATURAL FOOD SERVICE PRODUCT”.

Food and recipes:  If you're grilling tender meats, Lifehacker says, the best marinade is a salt-based one such as soy sauce or teriyaki, rather than an acidic one.  Chow.com has seventeen ways with grilled chicken, chai milkshakes, and seven summer smoothies.  I don't do smoothies but if you do there they are.  Simply Recipes has, appropriately, a wonderfully simple tuna-tomato pasta with olives.  Simple Nourished Living – I'd shorten that to SNL but that abbreviation is already taken – has a 5-PointsPlus-per-serving sweet-and-sour kielbasa from the slow cooker.  And Snack Girl has the annual question of whether it's possible to do a healthy July Fourth (she gives a series of tips that can tilt things towards Yes), plus eeny little crunchy ONE-POINTSPLUS ice-cream sandwiches. 


June 18th:  National Cherry Tart Day, National Sushi Day, International Picnic Day
June 19th:  National Dry Martini Day
June 20th:  National Vanilla Milkshake Day
June 21st:  National Peaches and Cream Day
June 22nd:  National Onion Rings Day, National Chocolate Eclair Day
June 23rd:  National Pecan Sandy Day
June 24th:  National Creamy Pralines Day
June 25th:  National Catfish Day, National Strawberry Parfait Day


Albertson's:

    Beef petite sirloin steaks, $10.99/lb, buy 1 get 1 free
    Beef ribeye/t-bone/New York steaks, bone in, family pack, $7.99/lb
    Beef chuck/crossrib/bottom round roast or family pack steaks, boneless, $4.79/lb
    85/15 ground beef, $2.99/lb
    Assorted pork chops, bone in, family pack, $1.59/lb
    Pork loin chops, center cut bone-in or boneless, buy 1 get 1 free
    Cook's ham steaks, bone in, $3.49/lb
    Sanderson Farms boneless skinless chicken breast or thighs, $5.99/lb, buy 1 get 2 free
    Unbranded (store) boneless skinless chicken breast, $2.99/lb
    Sanderson Farms chicken drums/thighs/leg quarters, bone in, jumbo pack, $1.28/lb
    Tilapia fillets, 1 lb IQF bag, $9.99, buy 1 get 3 free
    Keta salmon fillets, wild caught, $3.99
    Cod, wild caught, 5 oz portions, $1.99
    Albertson's milk, gallons, $1.87
    Essential Everyday butter, 2/$5
    Knudsen cottage cheese OR sour cream, 16 oz tubs, $1.99
    Daisy sour cream, 8 oz tubs, 10/$10
    Yoplait yogurts, 20/$10
    Essential Everyday cheeses, 6-8 oz chunk or shreds, $1.98
    Deli:    Dietz & Watson turkey & ham varieties, $8.99/lb
        Unbranded (store) picante-Provolone and lacy-Swiss cheeses, $7.99/lb
        Signature rotisserie turkey breast, $5.99/lb
        Margherita hard or Genoa salami OR pepperoni, $5.99/lb
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Wild Harvest organic variety (non-baked) beans, 15 oz cans, 10/$10
    Essential Everyday pasta, 12-16 oz pkg, 10/$10
    Hunt's pasta sauces, 24 oz cans, 10/$10
    Hunt's tomatoes, 14 oz cans, 10/$10
    Hunt's tomato sauce, 15 oz cans, 10/$10
    Libby's veggies, 15 oz cans, 88¢
    Colavita olive oil, 17 oz bottles, $9.99/lb
    Red cherries, $2.47/lb
    Peaches, $2.99/lb
    Black plums, $2.49/lb
    White peaches or nectarines, $3.49/lb
    “Midnight Beauty” black seedless grapes, $2.99/lb
    Blueberries, 11 oz boxes, $3.99
    Roma tomatoes, 99¢/lb
    Hass avocados, 5 ct bag, $2.98
    Sweet corn, 4 pk, 2/$5
    Red bell peppers, 4/$5


Bashas':

    Beef London broil, $2.99/lb
    Beef top round roast, $3.99/lb
    Beef crossrib roast, $4.99/lb
    Ground beef round, fat content not listed, $2.99/lb
    Assorted pork chops, value pack, $2.99/lb
    Chicken breast OR leg quarters, bone in, 99¢/lb
    Atlantic salmon fillets, farm raised, $7.99/lb
    True cod fillets, wild caught, $5.99/lb “weather permitting”
    Sargento cheeses, 6-8 oz shingle pack, $2.88
    Challenge butter, $2.99
    Silk beverages, 64 oz cartons, $2.99
    Bertolli pasta sauces, 15-24 oz jars, 2/$5
    Bumble Bee chunk white tuna, 5 oz cans, 2/$3
    Flav-R-Pac frozen veg, 11-16 oz bags, 3/$5
    Lean Cuisine frozen entrees, $1.88
    Strawberries, 1 lb box, 2/$3
    Blueberries, dry pint, 2/$3
    Yellow peaches/nectarines OR apricots OR red/black plums, $1.99/lb
    Large mangos, 77¢ ea
    Vine tomatoes, 2/$3
    Summer squashes, zucchini/yellow/grey, 99¢/lb
    Baby heirloom tomatoes, 8 oz bag, 2/$4
Fry's:

    Beef chuck roast or steaks, boneless, family pack, $2.99/lb
    80/20 ground beef, $2.69 (3 lb chub)
    Pork shoulder butt steak, bone in, family pack, $2.99/lb
    Pork shoulder butt roast, bone in, whole in bag, $1.99/lb
    Pork sirloin roasts, boneless, whole in bag, $1.79/lb (single roasts, 70¢/lb higher)
    Foster Farms whole chickens, 99¢/lb
    Sockeye salmon fillets, wild caught, $9.99/lb
    Orange roughy, $7.99/lb
    Fry's eggs, AA large, dozens, $1.27
    Yoplait or Dannon conventional yogurts incl. Light, 2/88¢
    Kroger cheeses, 6-8 oz chunk or shreds, $1.99
    Kroger tomatoes, 14 oz cans, 59¢
    Kroger variety beans, 15 oz cans, 59¢
    Herdez salsa, 16 oz jars, $1.89
    Ro*tel tomatoes, 10 oz cans, 10/$10
    Birds Eye frozen veggies, 8-16 oz bags, 10/$10
    Kroger frozen veggies, 10-12 oz bags, 10/$10
    Lean Cuisine frozen entrees, $1.77
    Red cherries, $1.77/lb
    Yellow peaches or nectarines, 99¢/lb
    Apples:  Gala, Granny Smith, Red/Golden Delicious, 99¢/lb
    Seedless grapes, green/red/black, $1.99/lb
    Roma tomatoes, 77¢/lb
    Jalapeño peppers, 77¢/lb
    Sweet corn, AZ grown, 2/99¢
    Simple Truth organic mini carrots, 1 lb bag, 2/$3
    Red/yellow/orange bell peppers, 99¢ ea


Safeway:

    Beef chuck crossrib roast, boneless, $2.99/lb
    Beef top sirloin steak, boneless, $7.99/lb
    Open Nature “grass fed” beef NY strip steak, boneless, $13.99/lb
    Pork loin back ribs, bone in, $2.99/lb
    Pork top loin chops, boneless, $3.99/lb
    Pork shoulder for pozole, bone in, $2.99/lb
    Eating Right boneless skinless chicken breast or thighs, value pack, $2.99/lb
    Safeway Farms chicken leg quarters, bone in, $1.29/lb
    Alaskan salmon fillets, wild caught, $12.99/lb
    Dover sole fillets, wild caught, $7.99/lb “weather permitting”
    Pantry Essentials milk, gallons, $1.99
    S&W variety beans, 15 oz cans, 4/$4
    Lean Cuisine frozen entrees, $1.99
    Safeway Kitchen frozen fruit, 3 lb bags, $11.99
    Yellow peaches or nectarines, $1.99/lb
    Whole cantaloupes, 2/$5
    Whole seedless watermelons, $5.99
    Mangos, $1 ea
    Seedless grapes, green/red/black, $2.99/lb
    Organic vine tomatoes, AZ grown, $1.99/lb
    Red or yellow bell peppers, 2/$3
    Sweet corn, 6/$2


Sprouts:

    Beef sirloin tip roast or steaks, $3.99/lb
    “Grass-fed organic” ground beef, fat content not listed, $4.99/lb
    Pork sirloin chops or roast, $1.99/lb
    Boneless skinless chicken breast, value pack, $2.49/lb
    Chicken drums/thighs/leg quarters, bone in, value pack, $1.49/lb
    Sockeye salmon fillets, wild caught, $12.99/lb
    Sea of Cortez halibut fillets, wild caught, $10.99/lb
    Sprouts butter, $2.99
    Sprouts cheeses, 8 oz shreds or shingle, 2/$6
    Sprouts olive oil, 1 litre bottles, 25% off
    Sprouts variety beans, 15 oz cans, 89¢
    Sprouts frozen fruit, 10 oz bags, $2.99
    Apricots, 48¢/lb
    Red cherries, $1.98/lb
    Honey mangos, 48¢ ea
    Apples, Fuji/Red Delicious/Granny Smith, 98¢/lb
    Yellow peaches or nectarines OR black plums, $1.48/lb
    Whole cantaloupes OR honeydew melons, 2/$5
    Organic Bartlett pears, 2/$3
    Seedless grapes, green/red/black, $1.48/lb
    Vine tomatoes, 2 lbs/$3
    Sweet mini peppers, 1 lb bag, 2/$5
    Sprouts box salads, 5 oz, 2/$5
    Italian or yellow squash, 98¢/lb