____ strawberries
DAIRY
____ egg substitute
____ egg whites
____ nonfat milk
____ yogurt, plain, fat-free
____ Smart Balance Light margarine
CHEESE
____ cheddar, fat-free and reduced-fat, shredded
____ mozzarella, fat-free and reduced-fat, shredded
____ cottage cheese, reduced-fat
BREAD, GRAINS, & PASTA
____ bagels, whole-wheat
____ bread, rye
____ bread, whole-wheat, whole-grain
____ brown rice
____ corn bread, low-fat
____ dinner rolls
____ English muffins, multigrain
____ hamburger buns, whole-wheat
____ pasta/noodles, whole-grain
BEANS
____ baked beans
____ kidney beans
____ lentils
____ Northern mixed dried beans
NUTS
____ almonds
____ dates, chopped
____ macadamia nuts
____ peanuts, dry roasted
____ pistachios
____ walnuts
CONDIMENTS
____ almond butter
____ canola mayonnaise
____ catsup, no-salt
____ Dijon mustard
____ Italian salad dressing, reduced-fat or fat-free
____ jam, light
____ maple syrup, sugar-free
____ peanut butter
____ prepared mustard
____ raspberry preserves, sugar-free
____ soy sauce, light
____ tahini
SPICES & HERBS
____ allspice
____ basil
____ bay leaves
____ black pepper
____ cayenne pepper
____ chili powder
____ cilantro
____ cinnamon, ground
____ cloves
____ cumin seeds
____ dill seeds
____ dill weed
____ dried rosemary
____ dried thyme
____ dry mustard
____ garlic powder
____ ginger, ground
____ gingerroot
____ nutmeg, ground
____ paprika
____ parsley
____ red pepper flakes
____ rubbed sage
____ turmeric
OTHER
____ animal crackers
____ black olives
____ cereal, bran
____ cereal, Kashi
____ corn tortillas (6 inches)
____ diced tomatoes, no-added-salt
____ fruit cocktail in sugar-free syrup
____ instant mashed potatoes
____ old-fashioned (rolled) oats
____ orange juice
____ potato chips, fat-free
____ spaghetti/tomato sauce, no-added-salt
____ tofu
____ tomato paste, no-added-salt
____ tortilla chips, baked
____ unsweetened applesauce
____ vanilla pudding, instant, sugar-free
____ water chestnuts
____ whipped topping, fat-free
STAPLES
____ baking powder
____ baking soda
____ canola oil
____ cornstarch
____ honey
____ lemon juice
____ lime juice
____ nonstick cooking spray
____ sherry, dry cooking
____ Smart Balance Omega oil
____ sodium-free chicken bullion
____ Splenda
____ Splenda Brown Sugar Blend
____ vanilla extract
____ vinegar, apple cider
____ vinegar, rice wine
____ vinegar, white
____ wheat germ
____ whole-wheat flour
____ Worcestershire sauce
WINTER WEEK 1 RECIPES—Sunday
Whole-Wheat Pancakes or Waffles
Serves 4 • Serving size: 2 pancakes or waffles
1/2 cup rolled oats
1/2 cup whole-wheat flour, sifted
2 tsp baking powder
2 Tbsp Splenda
1/2 cup egg substitute, beaten well
3/4 cup nonfat milk
2 Tbsp Smart Balance Omega oil
Nonstick cooking spray
Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.
Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat
Calories 185/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
16 oz fresh green beans, cut into 1 1/2-inch pieces, or 16 oz frozen cut green beans
3 Tbsp white vinegar
2 Tbsp Splenda
3 Tbsp Splenda Brown Sugar Blend, packed