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NCHPAD - Building Healthy Inclusive Communities

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Farmer's Markets Grocery List


By Carleton Rivers, MS, RD, LD

NCHPAD has created a series of weekly meals specifically for individuals with a spinal cord injury (SCI). All meals have been designed to be rich in important nutrients, such as protein, which is necessary for maintaining muscle mass, fighting infections and preventing skin breakdown. The following recipes use basic ingredients with minimal preparation. This specific collection of recipes features seasonal produce that is available during spring. To take advantage of what spring has to offer, visit your local farmer’s markets for fresh seasonal produce. However, frozen produce can be used as well in any of these recipes. Ingredients for all five meals should fit into two reusable grocery bags, allowing for an easier grocery shopping experience. For more information on important nutrients for individuals with an SCI, as well as previous Five-Dinner Grocery Bags, visit http://www.nchpad.org/1318/6113/Five-Dinner~Grocery~Bag and http://www.nchpad.org/1372/6193/Five-Dinner~Grocery~Bags~~~The~Basics.

*To print the full article, including the Five-Dinner Grocery List and each of the recipes, simply click the "Print Article" icon on the final page.

Grocery List

The following ingredients are all you need to make five separate meals:

Produce

  • 4 medium-sized beets
  • 2 cups of baby arugula
  • 2 cups of spinach
  • 1/4 lb. sugar snap peas (fresh or frozen)
  • 1 carrot
  • 1 yellow bell pepper (or whatever color you prefer)
  • 1 head of garlic
  • 1 pint of cherry or grape tomatoes
  • 1 large sweet onion
  • Rhubarb
  • 2 lemons
  • Strawberries

Grains & Bread Products

  • 6 ounces of corkscrew pasta
  • 1 package of Uncle Ben’s Ready Rice: Whole Grain Brown
  • Unbleached, all-purpose flour

Meats

  • 3 boneless, skinless chicken breasts
  • Boneless, skinless chicken tenderloins or cutlets (about 1½ pounds)
  • 1 – 1¼ pounds pork tenderloin
  • 2 tilapia fillets, fresh or frozen

Dairy Products

  • 6 ounces soft goat cheese (or feta cheese), crumbled
  • Unsalted butter

Oils, Condiments & Spices

  • Chicken seasoning (like McCormick Montreal Seasoning)
  • Dijon mustard
  • Canola oil
  • Extra virgin olive oil
  • Balsamic vinegar
  • Red wine vinegar
  • Ground coriander
  • Salt
  • Black pepper
  • Brown sugar
  • Small jar of capers
  • Sliced almonds

Canned Goods

  • 1 can of chick peas (aka garbanzo beans)
  • 1 cup of chicken stock or canned low-sodium chicken broth

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