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Wednesday, 17 May 2017 13:28

On Sale This Week: Go for the Produce, Be Low-Carb Featured

Spring is here, and most of our supermarkets are carrying an abundance of fresh produce. 

Lots of good deals this week on fruits and vegetables. Asparagus has gone up, but blueberries and strawberries are quite inexpensive. The first cherries are in, and not too expensive, although ripeness can be an issue. Straawberries are on the way out, but still plentiful and riper than in the early season. Some stores are looking forward to Memorial Day with good deals on grilling items such as hamburger and ribs.

As always, prices are for this area and for Safeway and Fry's will require at least a Club Membership card. Some may require digital coupons as well. We try to indicate all restrictions, special conditions etc. Sprouts does not require any cards and does not have any special savings days. Sprouts does have double ad Wednesday, when you get last week’s and this week’s ad prices. All three stores have digital savings available to those with appropriate accounts, go to their web pages for details and directions. Fry’s at least will give you the advertised digital price if you state you do not have appropriate technology. Safeway sometimes has coupons which you can access digitally or clip out of the ad.

On Sale This Week

FRY’S

Deal of the Week

$.69/dz—Eggs, Fry’s brand, large, limit 4
Produce
$.75/each—Jumbo Cantaloupes, Arizona Grown
$.88/each—Blueberries, 6 oz. carton, limit 4
$.50/bunch—Green onions OR Radishes
$2.50/box—Strawberries, 1 lb box OR Blackberries or Raspberries, 6 oz. box
$2.50/eacho—Honeydew melons,Arizona Grown

Meat

$.99/lb—Pork Spareribs, Natural, previously frozen, sold whole in bag
$2.77/lb—Beef, boneless chuck roast
$1/29/lb—Chicken, Heritage Farms, Drumsticks or thighs, bone in
$1.77/lb—Pork, Loin end chops, super value pack
$1.79/lb—Pork, Shoulder roast, bone in, sold whole in bag

Other Good Deals

3 for $5—Nabisco Snack Crackers, select varieties
$1.67/each—Lean Cuisine or Stouffers, select varieties
$2.99/each—Angel Food Cake, select varieties
Buy One Get One Free—Pretzel Crisps, Snack Factory, select varities
$1.99/each—Cheese,Kroger brand, select varieties
Buy 5 Items Get $5 Off-must buy participating items in multiples of 5
$1.49/each—Cookies, Keebler, select varieties
$2.49/pkg—Sausages, Kroger brand, Brats or Italian, select varieties
$1.49/pkg—Cream Cheese, Philadelphia, select varieties

 

Low-Carb Meals - Pin This!

SAFEWAY

Deal Of The Week

$.67/lb—Chicken, Sanderson Farms, whole chickens or leg quarters, jumbo pack

Produce

$.69/each—Avocados, Haas, medium
$.97/box—Raspberries, 6 oz box, limit 2
$.50/bunch—Cilantro, radishes or green onions
$5/box—2 lb box of Strawberries or Kiwi
$3/each—Mini Seedless Watermelons

Meat

$1.97/lb—Beef, chuck roast or steaks (Family Pack)
$2.97/lb—Ground Beef, 93% lean, packages of 3 lb or more, in the meat case
2.99/each—Bacon, Tyson, 16 oz pkg.
$1.99/each—Pork, assorted loin chops, bone in, family packs

Buy One Get Two Free

Pork, center cut loin chops, boneless or Loin back ribs, previously frozen

Other Good Deals

$1/pkg—Tableware, Signature Home, flatware, foam plates, party cups, select varieties
$1/each—Tuna, canned, Bumblebee, Chunk white Albacore 
$2/pkg—Hotdogs, Pall Park, select varieties, or Signature Select, beef
$7.99/lb—Lunchmeat, Dietz and Watson, Turkey, chicken or ham, select varieties only
$2.50/24 pk—Water, Crystal Geyser spring water
50% off—Drink mixes, Country Time, Kool-Aid, Crystal Light, Mio, select varieties only

Clip or Click Coupons

$.69/each—Hot Dogs, Farmer John Jumbo Meat, limit 4
$1/each—Speed Stick Deodorants, Colgate toothpaste, Dial Foaming Hand Soap, select varieties only, limit 6
$.99/each—Minute Maid Punch, limit 6, select varieties
$.88/each—Refresche water, 24 pk OR Arizona Iced Tea, 128 oz., limit 4
$1.77 each—Stouffer’s Red Box or Lean Cuisine Entrees, Hot Pockets, Pillsbury Toaster Strudel, limit 6, select varieties

SPROUTS

Deal Of The Week

$1.48/lb—Red Cherries

Produce

$.98/box—Blueberries,  6 oz. box
$.77/lb—Roma Tomatoes
$2.50/each—Earthbound Farm Organic Salads, select varieties
$.34/each—Cucumbers
$.34/lb—Watermelon, Organic, whole, seedless
$.88/lb—Navel or Valencia Oranges
$.98/lb—Italian or Yellow Squash

Meat

$1.77/lb—Chicken, Breast tenders or thighs, boneless, skinless, value pack
$3.99/lb—Ground Beef, grass fed, fresh, never frozen
25% off all cuts—Buffalo Stampede, price on pkg reflects discount
$2.99/lb—Beef, Chuck roast, boneless, Arizona Grown
$4.99/1 lb pkg—Ground Turkey, Old Tyme Butcher Shop (93%) or Empire Kosher (85%)

Other Good Deals

$1.99/lb—Dried Cranberries, in bulk foods
$2.99/lb—Cheese, Sharp Cheddar, Sold in bulk in Deli Case
$3.99/lb—Almonds, Raw or Chocolate, bulk foods
$5.99/lb—Roasted Cashew Pieces, salted or unsalted\
$3.50/each—Frozen Fruit, 8-10 oz, Earthbound Farm, organic, select varieties
$1.25/each—Greek Yogurt, Stonyfield Organic, 5.3 oz., select varieties
25% off all items in the following brands: Country Life, LifeSeasons, Natrol
30% off all items from MRM

Better for you Brands Sale

35% off more than 500 products from featured brands such as Knudson Organic, Kashi, Santa Cruz Organics, Tom’s, Garden of Life and many more, posted prices reflect discount, limited to stock on hand

72 Hour Sale—Fri, Sat and Sun, May19-21

$2/each—Cheese, Sprouts Brand, 8 oz., select varieties
$5.99/lb—Jumbo Raw Shrimp, EZ Peel, 16-20 count, farm raised, previously frozen
Buy One Get One Free—Strawberries, 1 lb packages OR Jumbo Cantaloupes 

Low Carb Diets, What Are They?

You’ve probably heard about Keto and Paleo diets, you may even be following one or the other, but what do these terms mean and why would you choose such a diet? Both are low carbohydrate, high fat diets. Sugar and grains are forbidden by both. They have many similarities but some differences.

The Keto or Ketogenic diet is an old concept. By eating some protein and plenty of fat, you put your body into Ketosis, meaning that there is not enough carbohydrate, forcing the liver to turn some fat into ketone bodies for energy. Originally developed as a treatment for childhood epilepsy, the diet was popularized in 1972 by Dr. Atkins. If you are interested in the history and science of this the Wikipedia article is balanced.

Paleo on the other hand is recent. The Paleo Diet is based on the concept that humans have not evolved enough in the last 10,000 years to make up for the drastic change in diet brought about by the agricultural revolution, which brought us grain. Its followers contend that our remote ancestors ate mostly meat and fat, plus some vegetable material. 

There are two major problems with this idea, first, humans are demonstrably omnivores, and as far as we can tell they ate whatever was available wherever they lived. So what your stone age ancestors ate was likely whatever was plentiful in their environment. The difference between foods available in Central Africa and Central Russia would have been extreme. Second, it has now been shown that in fact a lot of evolution has taken place in the last 10,000 years, everything from blue eyes to small teeth to lactose tolerance.

However, that doesn’t mean that the Paleo Diet is not a good way to eat. An emphasis on whole, fresh, minimally processed food is doubtless better for anyone’s health. Getting most sugar out of our diet would be good for all of us. Many recipes developed by the diet's adherents are nutritious and tasty. And if you are not lactose intolerant, I can’t see any reason not to add milk to the Paleo approved foods. There is an abundance of eggs in many Paleo recipes, so this may be a problem if you are allergic to them.

In many ways, Keto is easier from a meal planning point of view. For Keto all that counts is the grams of fat, protein and carbohydrate. It is not all that concerned about the source of the carbs. If you prefer your carbs in the form of chocolate, that’s ok. If you’d rather have a low carb wrap for lunch (there are wrappers out there with only 3 net carbs) it doesn’t matter that the cavemen had no refined flour.

For Paleo, you have to be thinking all the time about the rules. There are, however, many web sites which will help you figure out those rules, and most of them feature recipes.

Both these diets will require that you count carbs. How low is low carb? A Ketogenic diet should contain no more than 20 to 50 carbs per day in the first two weeks, to get your body into ketosis. After that you may increase the carbs gradually. The Paleo diet usually recommends between 50 and 150g. of carbs per day. This might vary depending on factors like desired weight loss and underlying medical conditions.

Probably the most controversial issue in both these diets is high fat consumption. The theory is that your body will switch from a carbohydrate energy production to a fat energy consumption. Some medical advice opposes this type of diet. I would specially advise caution for those without a gall bladder or with a family history of gall bladder disease. If you want to do this you should increase your fat consumption slowly to give your liver time to get used to the idea. 

Of course, in the long run, it is probably counterproductive to adopt a diet that you can’t maintain. Yes you definitely can loose weight on a very low carb diet, but if you gain it all back, as most do, what have you gained.

Of course, if you are planning such a drastic change in your diet, it would be a great idea to consult your medical professional, especially if you have chronic medical conditions. But reality is that people experiment on themselves all the time. 

 So good luck, and here are a few recipes which are both low carb and flavorful.

 

For Breakfast

 Basic Keto Muffins

 

3/4 cup meat in small pieces (see variations below for suggestions)
1 Tablespoon Butter
6 eggs
3/4 cup shredded cheese
a pinch each of salt and pepper

Instructions

Use a really non-stick 6 hole muffin tin. If you are doubtful of your tin’s non-stick capacity generously butter the holes with additional butter

In a small skillet brown your meat in the butter, set aside to cool.

In a medium bowl, break eggs. Stir well until yolks and whites are totally mixed. Add flavorings (if using), mix, add cheese and mix again.

Place even amounts of the meat you are using in the bottoms of the holes. Now distribute the egg mix evenly into the holes.

Bake in a 350º oven for about 20 minutes. Time may vary depending on exactly what you put in.

Let sit a few minutes to cool and set up, then use a sharp knife to help get them loose. 

These muffins are good hot, warm, or cold. They will stay good for 3-4 days in the refrigerator. They are great with some bacon, and they can be easily carried wherever your morning takes you.

Suggestions

Put sliced sausage in the bottom and a few grilled onions in with the cheese, add a little Italian Seasoning to the eggs.

Use small pieces of cooked bacon in the bottom and a couple asparagus tips with the cheese, flavor with Worcester Sauce

Use leftover ham at the bottom and a little wilted spinach (use same skillet as for sautéing ham) in the egg/cheese mixture. Try flavoring with 

Use cooked chicken, onions and curry powder

Use leftover turkey, a little chopped oil pack sun dried tomato, diced, and red pepper flakes 

Here are a few more ideas on Paleo breakfasts:

 

For Lunch

 Paleo Salad

 

1 1/2 cups mixed greens (arugula adds a lot of flavor)
3/4 cup cold meat or fish (anything leftover, chopped or try Sprouts’ turkey carnitas)
2 cherry tomatoes
1/2 cup cold cooked vegetables of your choice (cauliflower, squash) or raw vegetables, bell peppers, celery, green onions. Use any combination that pleases you.
a hard boiled egg, sliced or quartered
1 Tablespoon bacon bits
olive oil

Layer the ingredients into a wide bowl,  put the egg pieces on top, scatter on the bacon. Pour olive oil to taste over.

Some Considerations on Paleo Ingredients.

Bacon as usually made today is a quite highly processed food, but the process of smoking meat and fish was certainly used well before the advent of agriculture. Many Paleo advocates believe that bacon can be part of a Paleo diet if it is organic, sugar free and nitrate free.

Oils used in a Paleo diet should be unrefined and organic.

Of course if you’re Paleo, you could do the same thing with a very low carb wrap (minus some of the lettuce)

This looks interesting as a bread substitute:

 

For Dinner

 Very Low Carb Chicken Curry

 

 

Ingredients

3 Tablespoons clarified butter (ghee) or sunflower oil
1 small onion, diced (about 1 cup)

Either—
2 Tablespoons prepared curry powder

OR:
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 Teaspoon ground coriander
1 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/2 teaspoon ground dried ginger (or 1 teaspoon grated fresh ginger)
1/4 teaspoon ground clove
1 teaspoon ground chili (ancho, California, or other depending on your desired heat)
1 teaspoon whole cumin seed

1 lb boneless, skinless chicken thighs
1/2 cup chicken broth

Directions

Heat  fat on low heat in a heavy two quart pan or medium sized heavy skillet. Add the onions, continue cooking till golden brown. Add curry powder or spices. Cook on low a minute or two, until spices form a paste. 

Add cut up chicken pieces. Stir on low until well coated with spices. Add broth. Stir well. Keep heat on low. Cook, stirring frequently, only until chicken pieces are done. Sauce should be a gravy consistency. If you need more liquid while cooking, add more stock a tablespoon at a time. Take off the heat. 

This will be better the second day, so start a day ahead.

Serve with riced cauliflower (steam briefly), Indian pickled mango (if you can find it) and cilantro leaves.

Variations

For coconut chicken curry, use coconut milk for the liquid and add 1/4 cup unsweetened coconut with chicken.

If you want to splurge on carbs, try a non-dairy plain yogurt as an accompaniment. So Delicious!

Plain Greek Almond, has 22g carbs per carton. But 1/4 carton would only have 5.5g.

For a somewhat different flavor, try mincing very small 3 cloves of garlic. Add with spices. 

Major Grey’s Chutney has 14 carbs in a 19g serving

 

Low Carb Veggie Lasagna

 

3 Cup (Sliced), Zucchini
1 lb(s), Ground turkey
1/4 cup chopped onions
2 cloves minced garlic
60 oz(s), Petite Diced Tomatoes, stewed (2 large cans)
0.50 lb(s), Spinach - Raw - cooked and wilted
1 lb(s), Mushroom, sliced
16 ounce, Cheese, ricotta, whole milk
2 large, Egg
1/4 - 1/2 cup(s), Pesto
1 lb(s), Mozzarella Cheese, grated

Using a large baking dish, 13" x 9”, spray with non-stick coating spray.  

Cook the ground turkey, add the onions and garlic. Add the stewed tomatoes. Add some pesto if you want. Cook on a high heat to reduce the liquid. 

Mix the ricotta cheese with the eggs and pesto (I use a food processor for this).

Place a layer of sliced zucchini on the bottom of the baking dish. Place a layer of mushrooms over the zucchini. Add the ricotta cheese mixture over the mushrooms. Sprinkle some of the mozzarella cheese over the ricotta cheese. Layer part of the tomato mixture next. Finish with layers of zucchini, spinach and mushrooms. Pour the rest of the tomato sauce over the mushrooms. Finish with the rest of the grated mozzarella. 

Bake at 350º for 1 1/4 hour.

Serve hot. Then eat it cold the next day for lunch!

It tastes good cold, too!

 

Paleo Pizza Casserole? Here it is:

For Dessert

Keto Chocolate Fudge Haystacks

 

Inspired by Mellissa Sevigny from her blog, I Breathe I’m Hungry

Ingredients

4 oz. cream cheese, softened
1/2 cup unsalted butter (1 stick)
6-10 drops of pure liquid stevia
1/4 cup unsweetened cocoa powder
1/8 teaspoon coarse salt
1 cup unsweetened cocoanut
1/2 cup chocolate covered cocoa nibs (Trader Joe’s, do this if you possibly can-it makes a real difference
1 teaspoon vanilla paste or vanilla extract

Directions

Cream together cream cheese, butter, sweetener, and cocoa powder. It should be smooth.

Add cocoa nibs, coconut, and vanilla. Stir well till all incorporated.

Use two spoons or a small cookie scoop to make 12-16 balls. Place them on parchment paper.

Chill 30 minutes before eating. If you can wait that long. These are best stored in the refrigerator..

Check out our Pinterest board for hundreds of low carb, Keto and Paleo recipes:  

 

Last modified on Wednesday, 17 May 2017 20:58
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Editor Lynne LaMaster

Phone:928.458.5119

Prescott, Arizona