Wednesday, February 20, 2008

My shopping list

Replacement for NS pancake mix:

Version 1 (Christina Gray):

4tsp wheat gluten
2Tbsp low-fat Biscuit mix (like Bisquik heartsmart)
1/4tsp baking soda
1 TB wheat flour or oat flour (i.e. finely ground up oatmeal)
2 ts of splenda

About 130cal, 10g protein,25g carbs *cals are a little less using wheat flour

Version 2:
1/3 cup of Heartsmart Bisquick
1 Tbl. of Benefiber or Poly D
1 1/2 tsp. of Any Whey protein powder


Shopping List:
These are grocery products that I always have at home. NS-friendly and tasty!

  • Ronzoni Whole-Wheat pasta (spaghetti or rigatoni)
  • FiberGourmet High Fiber, Low-Cal Pasta (penne, fettucini) (online at FG, amazon.com, or netrition.com)
  • Trader Joe's brown basmati rice
  • Trader Joe's red pepper spread
  • Trader Joe's meatless meatballs
  • Eggbeaters (plain and southwestern)
  • Heartsmart Bisquick Mix
  • Insta Bake baking mix
  • Krusteaz buttermilk pancake mix
  • rye flour
  • Any whey (protein powder for baking) (online at Amazon, or at GNC or Target stores)
  • Poly D (polydextrose fiber product)
  • Fiber One Bran Cereal, ground
  • Brown splenda
  • regular splenda
  • dried blueberries, cranberries and peaches
  • walnuts, almonds, pine nuts, pecans
  • Torani SF raspberry syrup (bought at Cost Plus World Market)
  • Tortilla Factory low-carb small tortillas
  • Panera Bread wholewheat baguette
  • Quaker Instant Oatmeal Lower Sugar (assorted flavors)
  • Laughing cow cheese
  • blue cheese crumbles
  • The Organic Cow Milk (for making quark)
  • Tyson's Grilled Chicken Strips
  • Oscar Meyer 99% ff honey-baked ham and chicken breast
  • Kraft FF shredded cheddar and mozzarella cheese
  • Soy Veggie cheese, black pepper cheese
  • Soy Veggie cheese, shredded Cheddar flavor
  • Hormel Turkey Pepperoni
  • Jennie-O 95% FF turkey bacon (lower cal than the 65% FF one)
  • Morton Salt Substitute
  • Kikkoman Less Sodium Soy Sauce
  • Kraft FF Mayo
  • Maille Dijon Mustard
  • Kraft Carb Well BBQ Sauce
  • Heinz One Carb Ketchup
  • Fini balsamic vinegar
  • fresh herbs when possible (garden)
  • Rapunzel vegetable herb bouillon cubes (no salt)
  • Wholefoods brand pitted whole kalamata olives in brine
  • Wholefoods brand extra-virgin Olive oil
  • Wholefoods brand balsamic vinegar
  • Wholefoods brand large can of whole cherry tomatoes
  • wholewheat ready-to-use pizza dough
  • Other favorite olive oil at Whole Foods currently: Yellingbo Gold
  • 96/4% fat super lean ground beef
  • low-fat ground turkey
  • Walmart single-serving haddock filets
  • Walmart frozen broccoli and cauliflower
  • 15 oz cans of no-salt added chopped tomatoes
  • 15 oz cans fire-roasted chopped tomatoes
  • Swanson or College Inn non-fat, low-sodium chicken broth
  • ghee (clarified butter)
  • 1% fat fresh milk
  • Vanilla Soy Slender milk