Summer Eats!!

Yesterday, I weeded my garden and pulled out a zucchini the size of my lower leg! A few feet over is a beautiful forest green gourd, destined to be a fall pumpkin. A few feet in the opposite direction is a bouquet of broccoli flowers (yes, you read that right - broccoli flowers!). I had no idea broccoli did this if left on the stem. The flowers are pretty and yellow - and smell like floral broccoli. Who knew?

Today is a payday, and as promised, I've pulled together a meal plan designed to keep a family grocery budget under $100 bucks, or 5 twenties. With the new HST, and if everything we bought was taxable, we would be dealing with $88.50.

I hope by now you have cleaned out your four corners! Your pantry should be organized, and hopefully stocked with some basics that we can work from. Your spice cupboard should have RECENT spices that you like using, and you have hopefully come across some ideas of what you like in the process.

If you have frozen "stuff", we are going to use it. If you have fresh "stuff" in the fridge, we are going to maximize use of those sauces, condiments, juices, exotic jars of stuff, and revive some old favourites too.

I haven't been shopping yet, since it's early morning, but I'll go on my way home from work. This week we are going to focus on things that are positively ABUNDANT during summer. Zucchini, peppers, tomatoes, watermelon, lettuce, corn, beets, carrots, celery.

There are a number of staples that can and should form the foundation of any meal plan, plant-based or not. They are:

Grains
Breads
Pastas
Salads and
Soups

Great Grilling

1 package of jumbo hot dogs
1 package of whole grain hot dog buns
1 package of whole grain hamburger buns

I rarely make a stop at the grocery store that does not include hot dog buns, or hamburger buns - particularly in the summer. Grilling is easy, fun, and adds a smoky delicious flavour to everything! One of the nice perks of going vegan is that foods like burgers and hot dogs (the real versions of which I avoid due to nutritional, caloric and yuck factors) are quite fabulous when the veggie version is available. Having said this, they are such a convenience food - fast, tasty, and crowd-pleasing) that they are great for kids, in a pinch, or when you are tired, hungry and uninspired.

Don't overlook your condiments. Burgers and Dogs can be topped with a variety of tasty stuff that is delicious and great for you.

Throw some heirloom tomatoes on top (properly salted and peppered).
Mash an avocado and zest some lemon with a pinch of sea salt.
Grill a portobello mushroom cap whole and baste with BBQ sauce or steak spice
Grill a peach and sprinkle with some chopped rosemary
Grill a pineapple and add some smoked sea salt (tastes like a hawaiian pizza:)

*TIP* Serve this on a family night when you want to get the entire family involved in dinner.

I'm going to attempt to make homemade burgers this weekend, so stay tuned...

Perfect Pasta

Whole grain Fusili Pasta
1 Red Pepper
1/2 Red Onion
Fresh Basil
Tomatoes
Pine Nuts
1 bunch of asparagus

An oldie, but a goodie, pasta is a fabulous canvas for summer bounty. Slivered peppers, basil, nuts and red onion with a delicious garlicky dressing can make an ordinary pasta salad POP!

*Tip* - serve this on an evening when friends are coming over for a glass of wine on the patio.

Fresh Herbs, an oil & vinegar vinaigrete, and some bite-size veggies can make a great main course one night, with a delicious side dish or take-to-work lunch the next day.

Bean and Grain Casserole

1 Can of cannelini beans
1 can of black beans
1 Can of tomatoes
1 sweet potato
Quinoa or Brown Rice

This is a meal I can throw together in a number of different vessels. It's great stewed and baked in a casserole dish. It's easy to cook in a slow cooker, and it's equally easy to pour into a pot and simmer it on the stove. I'll often top it with chopped green onions or chives to freshen the flavours before serving.

*Tip* Serve this on an evening you know will be BUSY!

Citrus Black Bean Wraps

1 can of black beans
zest and juice of a lime or two
hot sauce
avocado
salsa
fresh tomato
fresh red, yellow or orange peppers
whole grain 8 inch tortilla shells

My new favourite technique is pulling together a delicious healthy filling for wraps, rolling it up in a tortilla and then grilling it, panini style, on the George Foreman grill to make the outside crisp and to heat up the inner filling. Fresh, fabulous and simple.

Vegetable Stock

1 bunch of carrots
1 head of celery, especially the tops
1 white or yellow onion
1-2 cloves of garlic

Peel and wash the carrots, wash the celery and discard the hairy parts of the onion. A trick I learned from my mom was to leave the yellow skins from the onion in the broth - they give a nice golden colour to the stock. Simmer on the stove and add black pepper and salt to taste.

You can either discard all the veggies once your broth is made or puree them and add them to some of your other dishes throughout the week (ie: I'dd add the mushy carrots to the bean dish, but would discard the celery and onion.

Store in jars, freeze half. Storebought stock is expensive, and can usually contain lots of other additions than what you read here. While I use it in a pinch, it is so easy to make your own that this is one weekly (even monthly) step you don't need to skip.

A Sweet Word about Desserts

Nothing is more delicious in the summer than fresh fruit
At home at least, use the opportunity to put some fresh berries, melon, peaches or apples.

I am in love with coconut recently, so am sprinking it on everything for that delicious tropical flavour, as well as some texture.

So? My grocery list this week will look like this:

Fresh Fruits and Veggies Section

2 Onions, 1 red, 1 yellow
Fresh Basil
6 Tomatoes
1 bunch of asparagus
1 sweet potato
Lime
2 Avocados
3 fresh red, yellow or orange peppers
1 bunch of carrots
1 head of celery, especially the tops
Bunch of green onions(scallions)
Clove of garlic

Breads and Tortillas Section

whole grain 8 inch tortilla shells
1 package of whole grain hot dog buns
1 package of whole grain hamburger buns

Deli Section

1 package of jumbo hot dogs

Pasta and Rice Aisle

Whole grain Fusili Pasta
Quinoa or Brown Rice

Canned Aisle

1 can of cannelini beans
1 cans of black beans
1 can of cubed tomatoes
Salsa

Baking Aisle

Pine Nuts
Coconut

Please keep in mind that this is only the start. We are going to be experimenting with stuff in your fridge, pantry, etc... using what is already there, and adding as we go. This is just our foundation!

Grab 5 20s and let's go! Don't forget to keep the receipt.