How to create a weekly meal plan with the 6-to-1 grocery shopping method (psst... it's fun)
🧄 Have you tried black garlic yet? You might want to add it to your grocery list!
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Have you guys heard about the 6-to-1 grocery shopping method? I first heard about it on TikTok. Some guy went viral over it. It made so much sense! So, of course, I had to try it myself!
You can tailor it to how many people are in your house. There are only two of us in my house. If I buy too much produce, it might not get eaten fast enough. This means I may end up going to the store a few times a week. I’ve found that this works for me as I have a couple of grocery stores close to home.
Do what works best for you as far as buying it all in one haul or making a few trips to the store so that you have the freshest produce (or go for frozen).
✅ Simplify your healthy eating with the 6-to-1 grocery shopping method
The 6-to-1 method is a pretty straightforward and can help you eat healthier while giving you some variety.
Get out a piece of paper and make columns for the following:
6 vegetables
5 fruits
4 proteins
3 starches
2 sauces
1 ‘anything’ item (make it fun)
Chef Will Coleman, the creator of the method, emphasizes choosing versatile, in-season, and on-sale items to make the most of your shopping trip. I don’t always go for on-sale items as part of my shopping trip. Honestly, most of what I buy is not on sale and my groceries are the one budget item that I don’t skimp on. I buy what I want at the grocery store.
Here’s an example of a grocery list with this method
Planning meals can be challenging! I can attest to this. I love to cook, but I need it to be easy, yet healthy on weekdays.
This is what a vegetarian 6-to-1 grocery list might look like (yeah, it’s my list):
Vegetables: Brussels sprouts, sweet potatoes, cauliflower, fresh or frozen broccoli, fresh spinach, asparagus (although this would be too much for me all at once, hence my multiple trips to the store unless I go frozen). Plus I always keep greens in the fridge as a ‘staple’
Fruits: blueberries, apples, bananas, frozen raspberries, frozen mango
Proteins: black beans, chickpeas, tofu, Greek yogurt
Starches: whole-wheat tortillas, rice or quinoa, farro
Sauces: enchilada sauce, Rao’s pasta sauce
Fun item: margherita pizza from Trader Joe’s (it’s the best pizza from TJ’s)
With these ingredients and basic pantry staples, you can make a week’s worth of easy and healthy meals.
Quick tip: enter your ingredients into Pinterest to get recipe ideas.
Like this ⤵️
You could make smoothies, farro salad, tofu fried rice, sheet pan veggie and tofu roast, quesadillas, big dinner salad, and sweet tater black bean enchiladas (one of my favs).
💪 Benefits of the 6-to-1 grocery shopping method
The 6-to-1 method can truly be a more balanced approach as it incorporates all the food groups.
If you know me, you know that I love food and eat indulgently in moderation. That is where the fun item allows for this, while still eating healthy most of the time.
The variety of foods can spark creativity in the kitchen.
Overall, I think the 6-to-1 method offers a very flexible approach to healthy eating. It’s a valuable tool for anyone looking to simplify their grocery shopping (almost everyone).
🔥 Here’s a hot tip on this method. Shop your pantry first! I can often fill much of my 6-to-1 list with what I already have on hand.
Have you tried this grocery shopping method yet? If so, let me know about it in the comments!
Friends… have you tried black garlic yet?
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Here’s the low-down on this coooooool garlic!
Black garlic is cured and aged until it turns sweet, tender, chewy, and black. It was originally produced in Asian countries for its medicinal properties, but now people consume it for its unique taste.
It can be found in the store whole, peeled, puréed, or ground.
🩷 Healthy benefits of black garlic
Black garlic just might be a bit of a healthy superhero. Things such as potentially lowering your chances of heart problems and even some cancers. Plus, it could help keep your blood sugar in check and enhance your brain and liver health.
Black garlic is high in antioxidants and other nutrients. Woot woot!
So, the science is still catching up. We do need more research to know for sure if black garlic lives up to all the hype. Generally, it seems pretty safe for most, but if you're on blood thinners or have a garlic allergy, best to give it a pass.
What does black garlic taste like?
Black garlic tastes nothing like regular garlic! It's a whole different experience. Think sweet and tangy, with a hint of savory. It's got a unique earthiness to it, and definitely packs a flavor punch. YUMMMM! Tell me what you think if you’ve tried it already.
How to eat black garlic
Making pesto? Substitute in black garlic for regular garlic! I haven’t tried that yet, but it’s on the list!
Use black garlic in pasta, pizza, and soups. I’ve even read about people using it in desserts… I just don’t know about that.
How to store black garlic:
Whole heads and unpeeled cloves should be stored in a cool, dark, dry place
Peeled cloves can be stored in the fridge up to 3 months
Black garlic paste needs to be refrigerate after opening and should be used within three months.
Black garlic seasoning can be stored in your spice cupboard/rack with other dried spices in a cool, dark, dry place
Here’s a recipe from Epicurious to try for Black Garlic Caesar Salad
Ingredients
3 oz. black garlic, peeled (about 6 cloves)
⅓ cup fresh lemon juice
1 2-oz. tin oil-packed anchovy fillets, drained and coarsely chopped
2 Tbsp. Dijon mustard
½ tsp. Diamond Crystal or ¼ tsp. Morton kosher salt
1 oz. Parmesan, finely grated (about ½ cup), plus more for serving
Freshly ground pepper
⅔ cup extra-virgin olive oil
4 heads of romaine lettuce (leaves separated) with the largest leaves halved crosswise
Visit Epicurious (one of my favorite recipe sites) for the full recipe here.
ENJOY!
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Cheers to productive grocery shopping and menu planning.
This ok s truly delightful ❤️