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Shopping List 2- for a combined low carb and family menu

Shopping List 2- for a combined low carb and family menu

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Published by Deputy Headmistress
Shopping list and budget and prep tips for a combined low-carb menu with a regular menu for the family
Shopping list and budget and prep tips for a combined low-carb menu with a regular menu for the family

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Categories:Types, Recipes/Menus
Published by: Deputy Headmistress on Jan 10, 2012
Copyright:Attribution Non-commercial


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Low-Carb Shopping List for the menu found here (http://heartkeepercommonroom.blogspot.com/2012/01/low-carb-menu.html)Family menu for the family members who aren’t eating low carb found here:(http://heartkeepercommonroom.blogspot.com/2012/01/menu-for-rest-of-family-january-9-14.html)This list is organized by where I would find these things in my grocery stores.It’s more than a shopping list. There are also tips on budget shopping and substitutes.You must read the menu list and recipes completely before you go shopping and pay attention to sizes and amounts. It’s not a precise list. I haven’t done all thework for you, but it’s a start. I wish I could have done all the work, but I can’t.The exact amounts you will need will vary based on your family size, portion sizes (my slender Jenny would eat one taco at a meal, her scarecrow brother will eat 6), and what variations you need to make (if you are on a severe budget, youneed to skip the almond pancakes and serve the family oatmeal, for instance).For instance, the quiche Lorraine makes one pie pan. For every additional pie pan (we’d need three for our family of seven at home), you’ll need five more eggs, 2cups additional cheese, more cream, more spinach, etc. Read the recipes carefully, writing notes as you go, making adjustments for your budget, family size, dietary needs, and local sales.Dairy:Eggs (35) This is for the lowcarb version for one which includes two eggs for breakfast each day, as well as using eggs to make pumpkin muffins and mini meatloaves to freeze for other meals. We buy ours from local backyard farmers, which ishealthier than the conventional eggs at stores.If you need additional eggs for your family, you should calculate that amount and add it. For example, if you are making the almond coconut pancakes, you’ll want6 more eggs for each batch. If you make the less expensive regular pancakes, you’ll need fewer, of course. You’ll want 2 eggs for a batch of potato pancakes, 2 eggs for the crockpot mac n cheese,Milk (for the pancakes, for biscuits, for mac ‘n cheese, for drinking)Cream Cheese (Aldi and Save-A-Lot generally have this for less than other stores. This is for topping pumpkin muffins and celery snacks, so if you are the onlyone using it, one package will do. If your family will be sharing, calculate accordingly)ButterBlock of Sharp cheddar cheese (don’t freeze this, some of it is for the ‘crackers’ andit needs to be sliced thinly)Mozzarella cheese (just enough for topping a couple of chicken thighs)Co-jack or Monterey jack cheese4 cups grated cheese for the mac ‘n cheese (you will have leftovers of some of theabove cheeses, so you can probably get by with just one 8 ounce block of cheeseof your choice, but if you need more than one pan of quiche, you need more cheese)1 ½ cups of heavy whipping cream (for one pie pan of quiche Lorraine)ProduceRaw spinach (for snacks, smoothies, quiche, and salads. Line the container witha paper towel)Bok Choy or Chinese Celery (or just use regular celery for your chicken salad ifyou like)CabbageCarrots (for soup and for snacks for the family)5 Onions2 shallots OR a leek OR get an extra onion (this is for potato salad)Leeks (you need 3 for the rainbow salad)Red onion (optional, for rainbow salad)Green onionsAvocado (1)Celery
Green salad- either go easy on yourself and get the green salad in a bag, artisan, baby leaf salads preferred, or go easy on the budget and make a green salad from the romaine lettuce and raw spinach, store in a ziplock bag lined with a paper towel to keep crisp. Add some grated cauliflower. Grate a sweet potato, tossin oil and roast until crisp for a salad topping. Add grated carrot for the restof the family)Sweet potatoes- if you are using them for the muffins, get three, if you are notusing them for muffins, just get one. If you are also using them for your family’s side dish, get a couple extras, about two for every five peopleRomaine Lettuce- for salads, snacks, and a bacon ‘sandwich’1 head cauliflowerAdditional leafy greens if you are doing green smoothies for your family (the ratio is two parts fruit to one part greens)Fruit (fresh or frozen) for green smoothies if your family is having them this week, and for side dishes and snacks. Apples, bananas and oranges for side dishes; berries and tropical fruits for smoothies.Potatoes for the rest of the familyCanned goods:1 can pumpkin or two sweet potatoes or a butternut squash (or one bag frozen butternut squash)tomato basil pesto (read your labels and make sure to get one with no sugar added)Marinated artichoke hearts, 1 jar2 8 ounce cans of tomato sauceApple cider vinegar or red wine vinegar (for the mayonnaise, so if you are goingto use prepared mayo, you can skip this unless you also want to make your own salad dressing)1 can of salmonParmesan cheese (read your labels. The off brands usually have added fillers, oryou can buy fresh, and grate it yourself)Coconut Manna (Low carb snack item, optional, look online, at the local naturalfood store)Your preferred topping for your family’s pancakes- syrup, jam, fruit, nut butters?Pasta; grains; legumes; condimentsMayonnaise (read your labels, most have added sugars), or make your own (ingredients for this are included in the shopping list)Mustard, yellow and brown or dijonLentils (you need 2 cups for every five servings of lentil soup)½ pound of elbow macaroni for mac n’ cheese (or the pasta of your choice)Salad dressings- read your labels and watch for added sugar. Try bleu cheese, green goddess, Annie’s brand Goddess dressing, or make your own oil and vinegar dressing- the ingredients you already are using for other recipes work for an oil and vinegar dressing as well.Pickles, read labels, probably garlic dill is your best bet (Low carb snack item, optional, except you need dill pickles for the potato salad)Olives, (Low carb snack item, optional)QuinoaEthnic AisleSeaweed, (Low carb snack item, optional)Tofu, (Low carb snack item, optional)Nopalitoes (these are in the ethnic section. You can skip this and just have green beans)Salsa (optional- read your labels)Coconut milk (try the ethnic section of your grocery store)1 can diced jalapeño chiliesMiso (try the health food store, too)
Check for spices here, tooSoy Sauce (I don’t buy this. I use Bragg’s Liquid Amino Acids because it’s wheat and gluten free)Refried beansOther:Pork rinds (check your dollar store, and discount grocery stores. Prices vary onthese)Baking Sectionpumpkin pie spices (cinnamon, nutmeg, cloves, allspice)ThymeMarjoramParsley (or buy fresh)Garlic powderGarlic saltOnion powderCumin (I buy seeds and grind it fresh in the coffee mill)OreganoDill weedMace (optional, you only need a pinch for the colcannon, and it will be okay without it)Chili powder or chile powderflax seeds or chia seedsbeef broth (Read the label. This is a Low carb snack item, optional, but if youget head-aches when you go low-carb, you should try about a cup of broth a day)Almonds or sunflower seeds (or whatever you are using for the pumpkin muffins;you also need a little under ½ a cup for each batch of almond coconut pancakes you’ll make)Coconut (under half a cup for each bag of almond coconut pancakes. It’s also a great snack for kids, if you get it unsweetened- mix with nutbutters or sprinkle oncinnamon toast)Baking powderFlour for the rest of the family’s meals, or whole grains if you grind your own. You will want ten cups for the biscuit mix if you are making biscuit mix.cream of tartar (for the biscuit mix, although it works without it)dry milk powder (for the biscuit mix, although it works without it)2 cups shortening, lard, or fat that does not require refrigeration for the biscuit mixA sweetener for the almond pancakes- raw sugar, coconut sugar, table sugar, honey, jam, maple syrup- your family’s preferred sweetener. You also want a small amount of a dry sweetener for the biscuit mixSea salt (or regular salt)PepperDry mustard (for the mayo, if using prepared mayo, you do not need this)Oil (for the mayo you will need two to three cups, and then you need more for other recipes. I use sunflower. You can use any kind. You will also want some fatto sauté vegetables in. Use fat from your cooking or coconut oil)Lemon juice (for adding to your water, and for your salmon croquettes)Liquid Orange Stevia (try Amazon, the diet section, or your natural foods store)Frozen1 bag butternut squash IF you are not using pumpkin, or fresh sweet potatoes orsquash for the muffinsFrozen mixed peppers, 2 bags (you will also use this any time peppers are calledfor, even if the recipe calls for green peppers)Artichoke hearts, one bag (optional, a low carb snack item)Broccoli, 2 bagsFrozen mixed vegetables for a side dish for the famPeas (for rainbow salad)

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