September 16, 2014

Whole Foods Market Hack Challenge

Curry Lunch Horizontal

昨天我表达了我对整个食品市场的爱(痴迷)。今天,我将向您展示 - 精美和美味的食物 - 正是为什么他们的商店摇滚我的低钠世界。

作为整个食品市场的一部分,我的挑战挑战,我被任务了创造的任务TWO MEALS A DAYto feed the我家的三名成员全都为了$125Or in other words roughly42 PLATES OF FOOD FOR $3 DOLLARS EACHGot that? And let’s be honest, while I keep to a strict low-sodium diet, I do not keep to small (slash: normal) portion sizes. Sometimes I eat steak the size of my face.

So tiny plates of romaine for dinner or a mug of soup just wasn’t going to do. I wanted big meals, with lots of components, and tons of flavor. No skimping. No bowls of rice. And even though I have a lot of greens and frozen vegetables at home, I wanted to do this challenge right. Which meant I bought everything I needed for the week, fresh. No using what was in my cupboards, my fridge, or my counters (aside from spices and oils and flour). Everything else was purchased with that $125 gift certificate, from the couscous to the frozen peas.

And guess what? Not only is it totally, completely, unbelievably possible to make all those meals, complete with sauces and sides, for under $125.I made them for under $100, with tons of ingredients to spare. Literally, I am still eating leftovers and finding ways to use up my produce and grains a week later. And while I could have bought a steak the size of my face or a really nice bottle of wine with the remaining bucks, I decided to put it towards another amazing Whole Foods Market product: theWhole Kids Foundation。Because nothing tastes sweeter than giving everyone the opportunity (and education!) to eat well.

So with that intro, let me present to you some shopping advice and a week’s worth of meals. All for under$100。并注意下面赢得25美元的整个食品市场礼品卡的机会。只需回答其中一个突出显示的How Do You Hack?questions in the comment section and five winners will chosen at random and announced onFriday, September 26(winners have been chosen, thank you!)With that, grab your reusable bag and let’s go shopping! I mean, let’s get hacking.

A Whole Lot of Deals

Even though I think of myself as a savvy shopper, I took up Whole Foods Market on the offer of a value tour, where I learned some pretty incredible tips on how to not only pick the best and most flavorful products, but keep those receipts ridiculously low.

Look for deals:So this is pretty obvious when it comes to smart shopping. But what surprised me was the insane number of incredible deals WFM has everyday. I boughtfiveavocados for $5 dollars!!Four大型胡萝卜.99。二红色甜椒3美元。和4.49美元的十几个鸡蛋。我的意思是,我的最大挥霍在樱桃西红柿上每篮3.99美元。甚至是特种,低钠物品,如365品牌无盐豆类,是他们日常交易计划的一部分,并进入了往往的人一个人可以获得1.69美元。So不要忘记每天都能抢到令人难以置信,他们每个星期三和星期五都有特别的一天优惠(他们倾向于发布在他们身上Facebook page!)。

Make a plan, then make swaps:在甚至去商店之前,它真的很有帮助,创建您需要的一周的食谱和成分。但是当你到达那里时,如果棘手比奎奴亚藜或红辣椒在销售上,不要害怕切换罢工,以便更多地击败你的巴克!

Go big with the bird:Buying a whole chicken at the beginning of the week not only means many, many tasty chicken recipes in the days to come. But it is a whole lot cheaper than buying individual pieces. My Every Day Deal 4.5 pound chicken was only$11.33!!另外,如果你冒险,你可以获得股票的骨头,甚至是拍摄和意大利面的GiBlets。所以烤那种鸟的整个,骗你自己。或者让友好的WFM屠夫打破它。How do You Hack:Tell us how will you stretch your next bird (or other protein)!

Get what you need:无论您是在散装垃圾箱还是肉柜台,都会获得食谱所需的精确食物and您的预算。如果你只有10美元的肉或鱼在肉或鱼上,屠夫很乐意帮助你挑选正确的尺寸和右切割,以最大化你的降压。他们甚至会在没有额外收费的情况下腌或菲力!

Ask for half:Did you know you can ask your helpful Whole Foods Market employee to cut produce in half (or whatever size you need)? Um, YES! If you only want the bulb of that butternut squash or a quarter of the watermelon, they can slice it for you. And don’t worry, nothing goes to waste. Leftovers get used in the prepared food items or the pre chopped veggies.

添加散装块:豆类和谷物不仅适用于侧面,而且他们还可以在整个星期内伸展蛋白质购买。将扁豆添加到炖菜(和咖喱!)或奎奴亚藜来肉丸和汉堡馅饼,从少得多。不要害怕尝试新的东西。从散装箱上拿一杯可耕趣或小麦浆果,然后给它去。How do You Hack:Tell us whatrecipe you will bulk up with the bulk bins.

Keep it seasonal:The seasonal produce will always be the more price-friendly choice.

Choose frozen:但是当你想要一个不在季节的时候,不要忘记冰箱部分!这些天你会发现不仅仅是豌豆和胡萝卜。在Chard和羽衣甘油和蘑菇上储存,命名一些美味的东西。请记住,冷冻鱼通常会降低。

Multi-purpose计划用餐时,寻找伸展成分的方法。例如,如果你想制作玉米粥砂锅,也会使玉米椎骨痂和“玉米粥松饼”。或者如果你买一罐椰奶,用它在冰沙,汤,酱汁,甚至如此whipped cream看看您可以使用单个成分的不同方式。它不仅延长预算,而且延长了您的创造力。How do You Hack:Tell us aboutyour favorite multi-purpose ingredient and how you use it.

Stretch those herbs:甚至最简单的菜肴也将增加一些香菜或撒上莳萝的香菜或撒上莳萝。所以挑选一个或两个蒲式耳的新鲜草药,找到全周使用它们的方法。这是一种简单的方法,不仅可以让您的晚餐置于晚餐,而且是您的剩菜(或最佳)。

Do the prep:在周末做膳食准备,从一周开始。烤一只鸡肉,砍掉蔬菜,甚至烘烤(超级容易!)面包将午餐和晚餐搭扣。

A Whole Lot of Meals

而现在为您一直在等待的部分:膳食计划!正如我之前所说的那样,以下菜肴不仅喂给我的家人三个七天,午餐and晚餐。It also lasted well into the next week.All for under $100.And while I only have a few recipes posted below, I will surely be posting the others throughout the next few weeks. But if you are in need of more inspiration for your own cooking adventures, the Whole Foods Market newsletter has plenty of dishes, ideas, and recipes to choose from.All found here。所以挖掘并享受。

周日晚餐:烤鸡和烤的根源and Herbed Couscous

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Makes Two Full Adult Plates, 1 Mini Person Plate, and a Lot of Leftovers

  • 1 1/2杯冷冻胡桃南瓜
  • 1 carrot, cut into 1/2-inch-thick rounds
  • 6 cloves garlic, peeled and cut in half
  • 1/2 white onion, peeled and cut into 1/2-inch thick slices
  • Olive oil
  • 1茶匙无盐大蒜粉
  • 1茶匙熏辣椒粉
  • 1茶匙地面小茴香
  • 1/4无盐的瓜草鸡肉或切片粉
  • Freshly ground black pepper
  • 一4只鸡,拍摄内部和外面的粘土去除
  • 1 cup dry couscous
  • 1 lemon
  • Freshly ground black pepper
  • 1/4 cup chopped cilantro

Remove top oven racks so only the lower one remains. Preheat oven to 450dg F.

Place the squash, carrot, garlic, and onion into a large roasting pan. Then place the roasting rack on top.

In a small bowl, mix the garlic powder, paprika, cumin, chili powder, and a few sprinkles of black pepper. Place the chicken breast side up on top of the roasting rack and rub it with a few drizzles of olive oil. Then rub the bird with spice mix, front and back. And finally, starting at the back end cavity, work your fingers under the skin separating it from the meat. Do this for as much as the chicken as possible, including the legs- it will help keep the skin nice and crispy.

将烤盘放入烤箱中并立即将热量降低到400dg f.煮熟1小时20分钟或直到大腿最厚的部分中的肉温度计读取165dg f(或果汁干燥)。将鸡肉转移到雕刻板上,用箔盖住根蔬菜以保持温暖。

同时,在一个小酱油中,带一杯水煮沸。加入蒸丸子,从热量中取出酱汁锅,并将盖子放在上面。让它坐10分钟,然后用叉子搅拌并捏住蒸粗饼干。将蒸粗饼干转移到服务碗中。然后将柠檬直接进入蒸丸子。将柠檬切成两半和果汁一半(为您的女神敷料保存另一个!)。将柠檬汁搅拌成蒸粗氏菌。然后添加一些黑胡椒和香菜,轻轻地折腾直到合并得很好。

为了服务,在每块板上放大约1/2杯蒸丸子,为蒸丸子玉米沙拉保存其余部分。然后将鸡肉雕刻成乳房,大腿,鼓槌和翅膀。要么选择乳房或大腿晚餐,可以为许多鸡肉盘子拯救剩下的零件(包括背骨和所有肉)。剩下的鸡肉将在冰箱中保持良好5天。

星期一午餐:蒸丸子玉米沙拉Broccoli Goddess Dressing

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剩下的蒸丸子为平日制造完美的基地salad (or an evening side).Add in frozen corn and a simple broccoli avocado goddess dressing (made from the leftover lemon, 1/4 avocado, frozen broccoli, and Greek yogurt). And you’ll have a dish worth eating al desko or al fresco.

MONDAY DINNER: Chicken and Lentil Curry

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Use the chicken backbone from Sunday (and all that meat stuck to it) to make a savory stock. Add in more of the frozen butternut squash, one carrot, some cherry tomatoes, and red lentils for extra “meaty” bulk. Finish it with 1/3 of the coconut milk–saving the rest for your Roasted Red Pepper Sauce and the creamy fat for椰子鞭打奶油

LUNCH: Avocado Toast with Nectarine and Chicken Legs and Wings

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如果你认为在烤面包上传播鳄梨很容易,只需等到你试试这个无揉面包配方(只是留下盐并放入一些干草或无盐的大蒜粉末中)。你应该每周都在做。所以你每天都可以吃鳄梨油桃多士。

TUESDAY DINNER: Kale Strata

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将大碎屑放在耳揉面包中,然后用鸡蛋,希腊酸奶,羽衣甘蓝丝带,一些冷冻的西兰花或豌豆,以及咸味阶层的香料。

WEDNESDAY LUNCH: Vegetable Strata with Corn Tomato Salsa

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Make second-day strata something special with a simple corn and tomato salsa.

WEDNESDAY DINNER: Pulled Chicken and Pickled Carrot Tacos

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用两个叉子分解乳房或大腿肉(无论你星期天都没有吃),然后用香料混合。撕碎剩下的胡萝卜,让他们浸泡在苹果酒醋中过夜,以便快速泡菜。然后用希腊酸奶服务。切片鳄梨。烤玉米饼。和切碎的卷心菜(只是确保拯救一些卷心菜叶子为您的土耳其裹在一周后裹环)。

星期四午餐:米饭和剩余的扁豆咖喱

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A little rice or couscous transforms leftover lentil curry into lunch for two. And some for the mini munchkin, as well.

THURSDAY DINNER: Cornmeal Crusted Tilapia with Roasted Red Pepper Sauce and Massaged Kale Salad

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Cornmeal Crusted Tilapia

Makes Two Full Adult Plates and 1 Mini Person Plate

  • 1/4 cup all-purpose flour
  • 1/4杯黄玉米炸弹
  • 1汤匙水
  • 1 large egg white
  • 2 tilapia filets (每磅只需9.99美元!
  • 1茶匙无盐大蒜粉
  • 1茶匙熏辣椒粉
  • 1/2 teaspoon ground cumin
  • 1/4茶匙地面香菜
  • Freshly ground black pepper
  • 植物油

将面粉和玉米片结合在浅盘中。然后将水和蛋白混合在第二浅盘中,搅拌混合。搁置。在一个小碗里,混合香料,然后在鱼的两侧擦它们。

In a large skillet, heat 1 tablespoon of oil over medium-high heat. With your left hand, dip one filet into the egg mixture. Shake gently to get rid of the excess egg and then place the filet in cornmeal mixture, using your right hand to coat the entire piece of fish. Repeat with the second filet. Then carefully transfer the filets to the hot oil. Cook for 4 minutes per side and use a fish spatula to remove the filets to two plates. Serve with massaged kale salad and a Coconut Roasted Red Pepper Sauce.

星期五午餐:土耳其生菜包裹

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Brown half a pound of turkey meat with spices(I bought one pound for $4.99, what?)。Cut half of a red pepper into matchsticks for some color. Slice some avocado and green onion for extra crunch and flair. Put all the fillings in a to-go container, with some lime wedges, and make your wraps when it’s time to lunch.

星期五晚餐:塞满辣椒砂锅

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使用一杯玉米麦片制作一批麦片粥。然后cut a red pepper in half, removing the seeds. Mix one cup of the cooked couscous with frozen corn, some thawed and chopped frozen broccoli, and lots of spice. Fill the pepper with the cornmeal mixture and bake at 400dg F for 30 minutes. If you can handle a little extra sodium, a little bit of parmesan or panko breadcrumbs on top will go a long way. Just remember to transfer the remaining polenta into a square or rectangle container, smoothing out the top before refrigerating.

SATURDAY BRUNCH: Polenta Kale Eggs Benedict

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代替英国松饼,使用圆形糕点切割机从白天玉米粥中制作两个厚的圆圈。在炎热的煎锅中加热一些油并加入玉米粥,每侧烹饪3至4分钟。顶部有剩下的按摩羽衣甘蓝沙拉和荷包蛋。

SATURDAY DINNER: Pasta with Broccoli Pesto Turkey Bean Ragu

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First, look for dry pasta on sale, like this amazing quinoa pasta that was only$4 for 2 whole bags。然后mix some frozen broccoli with traditional pine nuts and basil for a slightly earthier, herbier, and definitely healthier pesto sauce. Finish it with a ragù made from the other half of that ground turkey thigh (or whatever ground meat is on sale) and some creamy 365 Brand No-Salt-Added Cannelloni Beans for a rich weekend dinner.

周日早午餐:用鸡蛋烤面食

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没有什么能加早餐,因为早餐是烤意大利面食的脆皮嘎嘎嘎嘎嘎。这是纹理天堂。只需将剩菜划分在两个小型烤箱安全的菜肴之间,并在400dg f煮十分钟,或者直到意大利面开始得到棕色。将一个鸡蛋裂成每盏菜肴,然后煮至蛋清硬化,约5至8分钟。

免责声明:这篇文章由整个食品市场赞助。但是,商店的意见,食谱和真正的爱和他们的产品是我自己的。Winners have been chosen, thank you.

Rosie September 16, 2014 at 10:51 am

I notice that you’ve discovered many of the deals at Whole Foods that I have (for instance the red peppers). There are many items I get at Whole Foods that are cheaper than anywhere, including online. I would say the multi-purpose ingredient I’m using that I get a good deal at Whole Foods is cashew butter. They can be added to smoothies, I make ice cream with it, use it to make sauces, cookies, health bars (raw or cooked), and more!

Janet owyang September 16, 2014 at 3:10 pm

我注意到,没有揉面包在食谱中有盐,所以这不是低钠面包。
1-1 / 4 TSP是一点钠。

Jessg23. September 19, 2014 at 2:07 pm

只需制作面包而没有盐并加入其他无盐香料(如无盐的大蒜粉,加油种子,莳萝!)你想让它更多的味道!

Megan September 16, 2014 at 10:06 pm

所有这些餐都看起来很棒,非常令人惊讶,你保持超过100美元!我期待着尝试所有这些美妙,低钠菜肴。我也非常喜欢阅读关于成为整个食物的精明购物者的提示。我肯定会在将来使用该建议。

我喜欢整个食物的散装垃圾箱,并计划在扁豆和昆虫这样的丰满和蛋白质填充物品中散装汤和炖冬季冬天。

Susan Balestrieri Beaudry 2014年9月17日11:11 AM

Wheatberries from the bulk section for vegetarian chili. Great slow cooker meal (and I love my crockpot!). You only need to soak the wheatberries the night before. They soak up the flavor of the seasonings and offer the same texture as a ground meat.

我在女人的日子里发现了一个伟大的读者配方,以便无肉辣椒,没有盐和低钠调整:

3/4 c wheatberries, soaked overnight
2 lg carrots, coarsely grated
1 md red onion, chopped
1 large clove garlic, peeled and chopped
28 oz unsalted or low sodium crushed tomatoes
28 oz unsalted or low sodium pureed tomatoes
2茶匙干牛至
2 tsp ground cumin
1/2 Tsp Cayenne Pepper
2 15 oz cans no salt kidney, black, or pinto beans, rinsed (I use a combination)
16 oz frozen or fresh corn kernels
1 bell pepper, chopped
1 tsp jalapeno pepper sauce (its milder but you could substitute favorite hot sauce)

Add everything EXCEPT beans, corn, bell pepper and hot sauce to crock pot. Cook on low 6-8 hours or high 4-5 hours. Add the rest of the ingredients and continue cooking until heated through, about 5-10 minutes. Serve with favorite chili toppings. (My kids like shredded cheese, I prefer plain yogurt and chopped scallions.)

Jennifer Dale September 17, 2014 at 5:24 pm

We love using chickpeas to bulk up recipes such as curry and chili!

Thabal September 17, 2014 at 5:44 pm

I always buy Quinoa and lentils from the bulk bin section. I follow this recipe:http://showmethecurry.com/rice-dishes/quinoa-pulao-recipe.html对于一个牙线,有蔬菜和蛋白质!PS:'鸡肉和扁豆咖喱'看起来不错

Shannon 2014年9月17日在下午6:20

从未想到将奎奴亚州添加到汉堡中伸展肉。我完全会尝试!谢谢!

阿曼达·安德伍德 September 17, 2014 at 7:37 pm

我用面包作为伸展降压的方式。你可以烤它并制作油煎面包块,在食品加工机中醒来制作面包屑,制作一个潘桑拉沙拉,周日的法国吐司,当然是三明治......可能性是无穷无尽的!

Darcy Adams September 18, 2014 at 4:56 am

Looks great

斯蒂芬妮躲闪 September 18, 2014 at 8:51 am

散装箱中的最佳物品之一是燕麦麸皮!我用它用于肉丸,为整个家庭和烘焙松饼的早餐,这是如此多才多全而超级实惠。

Denise September 18, 2014 at 5:54 pm

我将如何伸展下一个蛋白质?一只猪腰 - 我会煮一个烤肉,将用一些蔬菜粉,然后在炸玉米饼切碎,然后在猪肉炒饭中切碎。取决于烤烤的大小,我也可能得到一个三明治。

Beverly 2014年9月18日在下午5:59

From the bulk bin, beans and rice. When I make burritos, less than half of the filling is meat, but they still taste great!

白兰地 September 20, 2014 at 1:21 pm

We use bulk bins to grab quinoa to reduce the amount of ground beef we use in recipes like stuffed peppers and various casseroles. Bulk bins are also great for picking up small amounts of grains or other things that we just want to try out in one recipe that we may or may not like. Being able to buy the exact amount we need helps the budget along with making us feel like we can be more adventurous and try new things.

Shantella September 23, 2014 at 9:57 am

快速问题:你真的购买了1打鸡蛋或者18次鸡蛋吗?4.49美元相当陡峭,持续1打鸡蛋。

Meri Westmoreland 2014年9月25日在上午11:01

黑豆绝对是我的批量垃圾桶去了物品。
*我用它来批量莎莎
*我在汤和炖菜用可口的
*I add them to my ground turkey or chicken for tacos(this allows me to use half the ground meat for another meal)
*我洒在沙拉对蛋白质(switching out the chicken for the beans from time to time can be a money saver)

莫莉 October 1, 2014 at 7:11 am

You did an INCREDIBLE job with this! I saw another blogger who did jarred spaghetti and turkey roll ups…. no thanks!

Katelyn Heather October 1, 2014 at 8:09 pm

this is really impressive. I would never think you could make all that for under $100! I definitely want to try that first recipe for the chicken & root vegetables.

Greg 2014年10月25日在下午3:02

The contest is over but I really wanted to comment anyway. Getting deals like the 5 avocados for $5 is great. But your paragraph title of “Go big with the bird” gave me a big laugh. Just sounds so funny. So thanks for the great pictures as always and great information, but especially for that laugh. Much appreciated.

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