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| Dr. Steven A. Schnur, a board-certified internist and cardiologist, is the founder and president of South Florida Cardiology Associates, the largest cardiology practice in South Florida. <more> |
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| Check to make sure you have all the necessary staples on hand for Week 7 recipes before shopping for this list of perishables. You might also find there are leftover ingredients from last week, if so, subtract these items from this week’s shopping list. The quantity for each ingredient on the shopping list is an estimate. |
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Fruits, Vegetables and Fresh Herbs |
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Apricots, dried |
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1 bag |
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1 bag |
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Asian pear |
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1 medium |
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1 medium |
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Asparagus |
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1 bunch |
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1 bunch |
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Baby lettuces |
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2 ounces |
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Bananas |
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1 small |
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1 small |
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Basil |
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1 bunch |
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1 bunch |
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Bell peppers, yellow |
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2 medium |
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Blackberries, fresh or frozen (no sugar added) |
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2 pints or 2 bags |
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2 pints or 2 bags |
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Blueberries, fresh or frozen (no sugar added) |
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2 pints or 2 bags |
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2 pints or 2 bags |
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Cantaloupe |
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1 small |
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1 small |
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Cherries, fresh or frozen (no sugar added) |
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6 ounces or 1 bag |
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6 ounces or 1 bag |
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Chives |
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1 bunch |
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1 bunch |
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Dates |
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2 |
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2 |
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Dill |
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1 bunch |
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1 bunch |
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Cilantro |
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1 bunch |
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1 bunch |
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Iceberg lettuce |
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1 head |
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1 head |
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Kale |
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1 bunch |
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1 bunch |
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Mushrooms, button |
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2 ounces |
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4 ounces |
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Mustard greens |
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2 bunches |
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2 bunches |
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Orange |
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3 large |
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3 large |
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Prunes |
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10 |
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10 |
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Radishes |
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1 bunch |
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1 bunch |
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Raspberries, fresh or frozen (no sugar added) |
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2 pints or 2 bags |
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2 pints or 2 bags |
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Romaine |
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1 heads |
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3 heads |
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Spinach |
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4 ounces |
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8 ounces |
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Swiss chard |
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1 bunch |
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1 bunch |
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Tomatoes |
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5 medium |
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9 medium |
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Tomatoes, cherry |
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2 pints |
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3 pints |
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Zucchini |
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2 medium |
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3 medium |
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Meat & Fish |
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Canadian bacon |
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1 package |
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1 package |
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Chicken breast (boneless, skinless) |
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6 ounces |
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6 ounces |
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Hot dogs with more than 1 but less than 3 grams of fat per ounce |
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1 package |
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1 package |
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Red snapper fillet |
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3 ounces |
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3 ounces |
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Shrimp (medium size, unpeeled) |
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4 ounces |
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4 ounces |
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Flounder fillet |
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3 ounces |
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3 ounces |
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Swordfish |
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3 ounces |
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3 ounces |
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Dairy |
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Cocktail sauce |
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1 jar |
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1 jar |
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Cottage cheese, low fat containing up to 1% milkfat |
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3 pints |
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3 pints |
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Feta cheese with no more than 4 grams of total fat per ounce |
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1 ounce |
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2 ounces |
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Horseradish, prepared |
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1 jar |
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1 jar |
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Pesto, prepared |
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1 jar |
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1 jar |
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Freezer |
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2:90 hamburger buns |
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1 bag |
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1 bag |
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2:90 hot dog buns |
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1 bag |
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1 bag |
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Veggie burger patties |
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1 box |
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1 box |
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Pantry |
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2:90 whole-wheat penne pasta |
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1 box |
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1 box |
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Barbecue sauce (containing no fat and with about 15 calories per tablespoon) |
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1 bottle |
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1 bottle |
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Black beans |
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1 can |
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1 can |
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Kellog’s All Bran Buds |
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1 box |
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1 box |
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Key lime juice |
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1 jar |
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1 jar |
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Sauerkraut, low sodium |
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1 jar |
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1 jar |
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