GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis

GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis

Breads/Grain

Oatmeal, Nature’s Way
Bagels, Alternative Brand
Rice (variety), Seeds of Change
100% Whole Wheat Bread
WW Pasta (Barilla Plus)
Sourdough Bread
Whole Grain Flake Cereal
WW English Muffins

Meat/Meat Substitute

Oven-Roasted Turkey Slices
Oven-Roasted Ham Slices
Skinless Chicken Breast
Tuna Packed in Water
Extra Lean Ground Beef
Turkey Jerky
Natural Peanut Butter
Eggs (omega-3s added)
Vegetarian Refried Beans and
Other Beans, variety (desired)
Hummus, all-natural

Fruits

Berries, frozen or fresh
Apples, variety
Peaches, fresh/packed in water
Oranges or Clementines
Mandarin Oranges, in water
Melon, variety, fresh
Craisins or Raisins
Grapes, red or green
Bananas, small or medium
Applesauce, 100% Vitamin C

Vegetables

Spinach, onions, tomatoes
Salad mix (variety)
Tomato Sauce, Natural
Baby Carrots
Mixed Veggies, frozen or fresh
Cucumbers
Stir-Fry Veggies, frozen or fresh
Salsa, natural (no added sugar)

Milk/Milk Products

Yogurt, low or non fat
String Cheese, part-skim
Cottage Cheese, low or non fat
Skim or 1% Milk
Low fat cheese (shredded)

Fats/Oils

Ground flax (bulk)
Olive-oil based Vinaigrette
Raw Almonds, lightly salted
Lite Ranch Dressing
Nutella Spread
Olive/Canola Oil (small bottles)
Walnuts (diced or whole)

Herbs/Spices

Mrs. Dash Lemon Pepper
Onion and Garlic Powder
Fresh varieties (as desired)

Other

Herbal Tea
Re-usable Bottle for Water

By: Linda J. Hogg, RD, LN, linda.hogg@montana.edu

General Crockery Guidelines: By - Linda J. Hogg, RD, LN

General Crockery Guidelines:
By - Linda J. Hogg, RD, LN

1) Begin cooking on low heat until all ingredients are added.
2) Start by adding a base of moisture (exp. low sodium beef broth, chicken broth, BBQ sauce with one part water or broth).
3) Then add your choice of protein (lean pork or beef tenderloin,
chicken breast, beans or legumes, wild game meat chunks).
4) The broth/meat should fill the crock full-leave some room.
5) Cook for at least 1-2 hours on low heat.
6) After 2 hours, add carrots, potatoes, or other starchy vegetable which needs to be cooked until tender.
7) Remove liquid if necessary to allow 1/2 of the crock to be filled with veggies and the upcoming starch source of your recipe.
8) Change to high heat for the final hour of preparation.
9) Cook for at least Y2 hour before adding rice (wild), pasta, (whole grain, enriched) and then continue for a 1/2 hour.
1 O) Use various herbs and spices to flavor. If unsure, use a standard lemon pepper seasoning or Mrs. Dash for ease in preparation. Add ground black pepper if desired.
Cookbooks to Consider:

The Complete Crockery Cookbook:
Create Spectacular Meals in Your Slow Cooker by Wendy T. Louise
The Weeknight Survival Cookbook:
How to Make Healthy Meals in 10 minutes by Dena Irwin, R.D.
Not Your Mother's Slow Cooker Cookbook by Beth Hensperger
Biggest Book of Slow Cooker Recipes by Better Homes and Gardens

New Year's Resolutions

Happy 2012! Do you have a resolution to feel better this year? Lose weight? Take care of yourself? Quit Smoking (or Chewing)? You have come to the right place. There are many resources on the Student Health Service web page to help you keep your resolution for all of 2012!