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Grocery List

Fresh Fruit

  □ banana - 1 medium

  □ blueberries – 1 pint

  □ cantaloupe - 1

  □ lemon - 1

  □ peach – 1 (about 4 ounces)

  □ watermelon – 1 small

Fresh Vegetables

  □ baby spinach - 1 bag or bunch

  □ dill (enough for garnish)

  □ fresh basil – 1 bunch

  □ fresh rosemary – 1 bunch (could also use dried rosemary)

  □ garlic – 1 head

  □ mushrooms – 1 package

  □ plum tomatoes  - 5 very ripe

  □ shallots - 3

  □ sweet onion – 1

  □ zucchini – 4 small, about 4-6 inches long

Meat, Poultry, Fish

  □ medium shrimp, peeled and deveined – 1 pound

  □ thick white fillet of fish (cod, snapper, thick flounder, or thick tilapia) – 1 pound

Dairy and Eggs

  □ nonfat cottage cheese – enough for 1 cup

  □ parmigiano-reggiano – enough for ¼ cup grated

  □ part-skim mozzarella cheese – 1 package

  □ skim milk – 1 small container

Grains/Bread

  □ whole wheat cous cous – 1 box

  □ whole wheat pancakes mix – 1 box (or ingredients to make from scratch to lower sodium)

Condiments, Seasonings, Baking Needs

  □ cooking spray

  □ fine sea salt

  □ ground black pepper or peppercorns

  □ olive oil

  □ sugar-free syrup – 1 bottle

  □ trans-free margarine

Misc

  □ unsalted peanut butter – 1 jar

  □ chopped pecans – 1 small bag

  □ dry white wine or chicken or fish stock – 1 container with at least ¾ cup

Featured Cookbook

The Diabetes Seafood Cookbook

by Barbara Seelig-Brown

Find over 100 recipes that deliver seafood’s nutrition-dense benefits without skimping on taste.