We have a huge surprise for everyone in our new kitchen. It is being installed today, and most of the cupboards were in yesterday - enough to make my heart just pound with affection... It is a highly functional kitchen, and I have spent many hours just daydreaming about what it would be like to cook there.
I've thought about the way a pot would drip when pasta was done...
I've thought about where I want to grab plates when I'm ready to plate something from the stove...
Mused about what deliciousness would be served on what I hope will be a highly functional island (no sink, no cooktop, no raised areas - just smooth open prep space).
What everyone doesn't know is that, while the rest of the house has been kept supremely neutral, we have ordered a huge quartz countertop in tangerine!
The orange will give a gorgeous jumping off point for fabrics in the dining room, for accents in the kitchen space, and is the most obvious way Bill and I could think of to emphasize what everyone knows to be true.... The kitchen is where everyone gathers no matter how many rooms are in a house! Our kitchen even has seating for five within the space itself, three at the island and two in a window bench looking onto our gorgeous backyard.
It will be that beautiful citrus accent I am so fond of!!
We've been painting, and wiping, and sweeping to our heart's content this week, getting ready to move in. Harrison asked me on Wednesday, after helping with the second coat in the kitchen... "Mom, if our new house was a body, what would be its stomach?". I thought about it - stomach, digestion, processing.... and thought about the dishwashers? The laundry room, maybe?
He said "Mom, it's the kitchen!"
I said - "no, buddy, that's the heart!"
"You're soft!" was his immediate reply...
So this big, bold section of "tequila sunrise" quartz is going to be a true bullseye. It will be a beautiful conversation piece, and a nice spash of whimsical, fun, slightly-out-there wacky-ness.
Our first party there is going to celebrate our 100th birthday and our new home. The menu is going to be delicious, but did take a bit of extra time with the caterer to veganize most of it, while still keeping it highly edible for our non-vegan guests. It is funny to see foodies struggle with vegan - because we are so trained to do animal based food. It is so natural to just sprinkle cheese onto or into things. To grind up or shred or slice meat into the next thing... to crack eggs into other things... When you remove that as an option, it can flummox even the most ardent professor of food-loving.
I've relaxed a little and have some fish dishes on the menu, but am trying to stick with a delicious showcase of plant-based food. This time it's really not a big political statement of veganism... it's just how I really want to eat on our birthday! Next door, our neighbour is grilling burgers, etc...so that should take care of the carnivors - I hope. Actually, what I really hope is that no one even notices... they just taste the food and think it's great.
Now, on to FOOD.
Last week, I made an exceptional jalapeno cornbread. It went beautifully with a black bean chili, and I promised to put the recipe on here - so here it is...
6 - 8 ears of corn niblets (about 4 cups)
1 red pepper, cut up into 1/8 inch pieces
1 jalapeno, cut up even smaller than the red pepper!
Saute in some coconut oil or corn oil until the corn is lightly browned - this will bring out its natural sweetness to contrast with the spicy jalapeno.
1 can of coconut milk and 1/4 cup of cornstarch, whisked together until there are no lumps.
Add half of the corn mixture to a blender and pour the coconut/cornstarch on top. Pulse until blended. Pour into a bowl with the remaining corn/pepper mixture, and add half a cup of cornmeal (any colour) and a cup of chopped green onions, 2 tbsp of maple syrup and 2 tsp hot sauce or cayenne pepper. Salt to taste - probably about 1 tsp.
Pour it into a baking dish or pie plate, and bake for 40 minutes at 350. Let it cool and set up for about 10 minutes before serving, if you can wait that long!
Friday, August 13, 2010
Friday, August 6, 2010
Good Eating begins with Good Shopping
I say this all the time to anyone who will listen. You can not eat well when life throws you curve balls if you have not properly shopped for the week. The food just won't be in your house, and will leave you with fewer options.
We are getting quite busy on the home front, trying to juggle extremely busy work lives, with lots of family events, trying to spend time with our kids and friends, and trying to see a renovation project through the final stages of completion before a really big birthday party / summer fest / housewarming party at the end of the summer. So our evenings have been really busy lately with painting, cleaning and picking things up.
Yesterday I wanted to make sure we ate before our evening chores began, so I grabbed four soft whole wheat tortillas, added a handful of spinach leaves to each one, heated up some of the black bean chili mixture (which I intend to turn into burgers this weekend) and spooned it on top of the spinach leaves. A grate or two of lime zest and some hot sauce and sea salt made for some delicious, substantial soft tacos.
If you haven't checked out my recipe for pizza dough yet, you should. Talk about a money saver - I doubled the recipe and had pizza on the weekend, once during the week and gave one to my mom and dad.
Pizza sauce is an easy one, too. On the weekend, Harrison and I made some roasted tomatoes. Cubed tomatoes, an onion cut into eights, some olive oil, salt, pepper and balsamic vinegar was all it needed. Well, that and a roasting pan at 375 for an hour or so. When it was done, I pureed it down to a thick sauce, adding some fresh oregano which I got as a bridal shower favor, some fresh garlic, some chives and some fresh basil.
I had mentioned to Harrison the day before (I think when I was assembling the corn chowder) that in a professional kitchen, the number of things you have to "do" to a dish to send it out is called a "move". So, for example, my black bean taco thing would have had 6 moves. Taco, spinach, black bean, lime, hot sauce, sea salt.
Harrison was enjoying last weekend, and will help me in the kitchen if I ask him to. So when he kept raving about the corn chowder, I wanted to show him how easy it was to make a tomato soup with the same principle.
So I call out "hey Buddy, want to see how to make an easy tomato soup?"
When he shouted back "How many moves?" I just grinned.
The truth is, whether you're a hungry but curious 10 year old trying to get back to watching Spongebob Squarepants, a busy woman trying to get to everything you need to cover off in life until you fall into bed, exhausted, or every option in between, if you can keep a handful of recipies or principles in your back pocket with only a few moves, you CAN find time to get through your day with some good food.
Here are a few quick "moves" that I think elevate a dish with minimal effort:
*Use lemon, lime or orange zest to top off your dish, with a finish of sea salt.
*Use a George Foreman grill to add some softness and crispiness to a taco or wrap. They heat up almost instantly, and leave cute but delicious grill marks. The other night, I even did this with a veggie hot dog when I needed a snack!
*A plate is like a blank canvas. Look at the colour of your plates as you're putting them together:
*If your plate is mostly red (a chili, a tomato sauced dish, a casserole), sprinkle some chopped green onion or fresh herbs if you have them.
*If your plate is mostly yellow (pasta, curry) add some chopped red pepper or even a fresh chili to the top with some lime zest.
*If your plate is mostly green (salads, stir frys) shred some carrots or beets(or even use a vegetable peeler for long strands!) to wake up the colour and add some additional flavour. Nuts or dried cranberries also provide a nice contrast in taste and texture.
*Desserts can be elevated with a sprinkle of coconut, or some dark chocolate shavings, or some fresh berries. Lemon zest also works wonders here.
So, YES, you might have to add the following to your regular grocery list, but it will be worth it...
Lemon, Lime, Orange
Coconut Flakes
Green Onions
Fresh Basil
Slivered Almonds
Dried cranberries, cherries, blueberries
These few additions to your shopping list can make all the difference in a gorgeous plate of food that you really want to dive into.
We are getting quite busy on the home front, trying to juggle extremely busy work lives, with lots of family events, trying to spend time with our kids and friends, and trying to see a renovation project through the final stages of completion before a really big birthday party / summer fest / housewarming party at the end of the summer. So our evenings have been really busy lately with painting, cleaning and picking things up.
Yesterday I wanted to make sure we ate before our evening chores began, so I grabbed four soft whole wheat tortillas, added a handful of spinach leaves to each one, heated up some of the black bean chili mixture (which I intend to turn into burgers this weekend) and spooned it on top of the spinach leaves. A grate or two of lime zest and some hot sauce and sea salt made for some delicious, substantial soft tacos.
If you haven't checked out my recipe for pizza dough yet, you should. Talk about a money saver - I doubled the recipe and had pizza on the weekend, once during the week and gave one to my mom and dad.
Pizza sauce is an easy one, too. On the weekend, Harrison and I made some roasted tomatoes. Cubed tomatoes, an onion cut into eights, some olive oil, salt, pepper and balsamic vinegar was all it needed. Well, that and a roasting pan at 375 for an hour or so. When it was done, I pureed it down to a thick sauce, adding some fresh oregano which I got as a bridal shower favor, some fresh garlic, some chives and some fresh basil.
I had mentioned to Harrison the day before (I think when I was assembling the corn chowder) that in a professional kitchen, the number of things you have to "do" to a dish to send it out is called a "move". So, for example, my black bean taco thing would have had 6 moves. Taco, spinach, black bean, lime, hot sauce, sea salt.
Harrison was enjoying last weekend, and will help me in the kitchen if I ask him to. So when he kept raving about the corn chowder, I wanted to show him how easy it was to make a tomato soup with the same principle.
So I call out "hey Buddy, want to see how to make an easy tomato soup?"
When he shouted back "How many moves?" I just grinned.
The truth is, whether you're a hungry but curious 10 year old trying to get back to watching Spongebob Squarepants, a busy woman trying to get to everything you need to cover off in life until you fall into bed, exhausted, or every option in between, if you can keep a handful of recipies or principles in your back pocket with only a few moves, you CAN find time to get through your day with some good food.
Here are a few quick "moves" that I think elevate a dish with minimal effort:
*Use lemon, lime or orange zest to top off your dish, with a finish of sea salt.
*Use a George Foreman grill to add some softness and crispiness to a taco or wrap. They heat up almost instantly, and leave cute but delicious grill marks. The other night, I even did this with a veggie hot dog when I needed a snack!
*A plate is like a blank canvas. Look at the colour of your plates as you're putting them together:
*If your plate is mostly red (a chili, a tomato sauced dish, a casserole), sprinkle some chopped green onion or fresh herbs if you have them.
*If your plate is mostly yellow (pasta, curry) add some chopped red pepper or even a fresh chili to the top with some lime zest.
*If your plate is mostly green (salads, stir frys) shred some carrots or beets(or even use a vegetable peeler for long strands!) to wake up the colour and add some additional flavour. Nuts or dried cranberries also provide a nice contrast in taste and texture.
*Desserts can be elevated with a sprinkle of coconut, or some dark chocolate shavings, or some fresh berries. Lemon zest also works wonders here.
So, YES, you might have to add the following to your regular grocery list, but it will be worth it...
Lemon, Lime, Orange
Coconut Flakes
Green Onions
Fresh Basil
Slivered Almonds
Dried cranberries, cherries, blueberries
These few additions to your shopping list can make all the difference in a gorgeous plate of food that you really want to dive into.
Friday, July 23, 2010
Two Roasted Vegetable Soups
One really great way to enjoy summer vegetables is to roast them and then puree everything into a heavy soup.
I've done this now two days in a row, to delicious results.
Day one I took five tomatoes, cut them in half. One onion, cut in eighths. Sprinkled with sea salt and fresh pepper, drizzled with about 2 tsp olive oil and 2 tsp black balsamic vinegar. I roasted them in the oven in a casserole (but a cookie sheet lined with parchment would do, too). When they were soft and mushy, I threw them in the blender with some hot water. It was gorgeous - almost like a bisque. It made two large bowls of soup, the equivalent of 2 1/2 vegetables in each.
Yesterday I thought I'd do the same thing, but with yellow peppers. So I cubed them, added another chopped onion, added the wilting celery (about a cup and a half) and drizzed with olive oil, and white balsamic, salt and pepper.
Same drill - roast till mushy, puree, and add water.
It was beautiful - fresh and bright - and looked fabulous in the bowl. I served the tomato soup beside a (vegan) grilled "cheese" whole wheat baguette, and served the pepper soup alongside some pre-made Indian appetizers with a spicy tamarind sauce.
Did you know that peppers have more vitamin C than an orange? We got our veggies both nights, and prep was barely 3 minutes before and a minute to puree the soup and pour.
Just realized that it's Friday morning, and I survived the grocery week with about $25 to spare.
I've done this now two days in a row, to delicious results.
Day one I took five tomatoes, cut them in half. One onion, cut in eighths. Sprinkled with sea salt and fresh pepper, drizzled with about 2 tsp olive oil and 2 tsp black balsamic vinegar. I roasted them in the oven in a casserole (but a cookie sheet lined with parchment would do, too). When they were soft and mushy, I threw them in the blender with some hot water. It was gorgeous - almost like a bisque. It made two large bowls of soup, the equivalent of 2 1/2 vegetables in each.
Yesterday I thought I'd do the same thing, but with yellow peppers. So I cubed them, added another chopped onion, added the wilting celery (about a cup and a half) and drizzed with olive oil, and white balsamic, salt and pepper.
Same drill - roast till mushy, puree, and add water.
It was beautiful - fresh and bright - and looked fabulous in the bowl. I served the tomato soup beside a (vegan) grilled "cheese" whole wheat baguette, and served the pepper soup alongside some pre-made Indian appetizers with a spicy tamarind sauce.
Did you know that peppers have more vitamin C than an orange? We got our veggies both nights, and prep was barely 3 minutes before and a minute to puree the soup and pour.
Just realized that it's Friday morning, and I survived the grocery week with about $25 to spare.
Tuesday, July 20, 2010
What'd you eat instead?
I'm grabbing a quick bite at my desk since I'm on my own for lunch today. I wasn't in the mood for our usual lunch favourites : fattoush salad and lentil soup at our local middle-eastern restaurant or spicy black bean soup and a hefty salad at our usual bar-like lunch restaurant....so I went for a drive and found myself at the grocery store... starving!
At the prepared food counter, there are a myriad of glistening, fried, brown items, and a nice array of fresh salads, most of which are sprinkled with bits of cheese or globs of mayonnaise.... nothing I want to ruin today's 6:30 am 42 minute 6K for.
Over in the section containing macaroni and potato salads, I spot four "fresh" salads - and exhale in relief. There is a wild rice salad, a three lentil cranberry salad, a three bean salad and a couscous salad with olives. I decide on the cranberry lentil, and a vegetable samosa.
The kid ahead of me is ringing in two fried chicken breasts and a mound of cheesy potatoes...and almost $15. My order came in at $5.65.
It always gets me thinking when I'm eating out with nothing but time to think about food, or compare what I see around me. Today's question got me pondering "What do I eat instead?". It's not like the chicken or cheese tastes bad, but if you take it off the list of options, what you'll eat INSTEAD is invariably going to be better. Better for your body AND better for your budget.
I think that what I'm eating INSTEAD is what is fuelling my desire to keep eating this way. The vibrant colours, rich and exciting flavours, deep textures and inexpensive and easy variations are such a great alternative.
The fibre and protein and fat and complex carbohydrate mix was really delicious. Instead of packing back a quick fried (dead) chicken breast and some gloppy potatoes, I've eaten about 1 1/2 cups of colourful protein, fiber, nuts, cranberries, parsley, peas, potatoes and some hefty spices. In the time it took me to blog this, my stomach is now full, and I am no longer ravenous.
Being alone, I also had the chance to observe lots of little kids, shopping with their moms. It's interesting for me to see the little kids, their moms and their carts all in one place. Our daily habits sure do add up over the years...
I'll let Harrison have the last word on this blog...
On Sunday, he says to me in his usual, matter-of-fact tone... "Mom, I don't mean to sound "out there" or anything, but I think what parents give their kids when they are little trains taste buds for when you're grown up. Like if you just get fed junk food, your taste buds think that junk food is the way food is supposed to taste when you're grown up. And if your parents give you real food, you probably actually like real food when you're grown up...Right?"
At the prepared food counter, there are a myriad of glistening, fried, brown items, and a nice array of fresh salads, most of which are sprinkled with bits of cheese or globs of mayonnaise.... nothing I want to ruin today's 6:30 am 42 minute 6K for.
Over in the section containing macaroni and potato salads, I spot four "fresh" salads - and exhale in relief. There is a wild rice salad, a three lentil cranberry salad, a three bean salad and a couscous salad with olives. I decide on the cranberry lentil, and a vegetable samosa.
The kid ahead of me is ringing in two fried chicken breasts and a mound of cheesy potatoes...and almost $15. My order came in at $5.65.
It always gets me thinking when I'm eating out with nothing but time to think about food, or compare what I see around me. Today's question got me pondering "What do I eat instead?". It's not like the chicken or cheese tastes bad, but if you take it off the list of options, what you'll eat INSTEAD is invariably going to be better. Better for your body AND better for your budget.
I think that what I'm eating INSTEAD is what is fuelling my desire to keep eating this way. The vibrant colours, rich and exciting flavours, deep textures and inexpensive and easy variations are such a great alternative.
The fibre and protein and fat and complex carbohydrate mix was really delicious. Instead of packing back a quick fried (dead) chicken breast and some gloppy potatoes, I've eaten about 1 1/2 cups of colourful protein, fiber, nuts, cranberries, parsley, peas, potatoes and some hefty spices. In the time it took me to blog this, my stomach is now full, and I am no longer ravenous.
Being alone, I also had the chance to observe lots of little kids, shopping with their moms. It's interesting for me to see the little kids, their moms and their carts all in one place. Our daily habits sure do add up over the years...
I'll let Harrison have the last word on this blog...
On Sunday, he says to me in his usual, matter-of-fact tone... "Mom, I don't mean to sound "out there" or anything, but I think what parents give their kids when they are little trains taste buds for when you're grown up. Like if you just get fed junk food, your taste buds think that junk food is the way food is supposed to taste when you're grown up. And if your parents give you real food, you probably actually like real food when you're grown up...Right?"
Sunday, July 18, 2010
Black Bean Sliders and Corn Chowder
Black bean sliders are my week's fave new discovery. Turns out, the same process for making meatballs can apply easily to black bean burgers.
1 can of drained black beans, salted and peppered
1/2 cup whole grain bread crumbs (toasted, if you can)
1/2 cup vital wheat gluten (I got some at zehrs... holds the burgers together)
1 minced garlic clove
1/2 minced red onion (in really small pieces...)
1/4 cup of water
Ingredient cost?? $1.50
Mush everything together (I used a potato masher) and then my (clean) hands.
Golf ball sized patties on the George Foreman grill cooked up beautiful and brown in about 10 minutes.
Ina Garten, despite her very North American food emphasis is an amazing cook because she simplifies everything hard and fancies up everything that is easy, resulting in INCREDIBLE food. Like she'll make simple pancakes (which I did yesterday) and then fancy them up by adding a pattern of fresh raspberries and lemon zest. Delicious!
Today, she made a pot roast, and inspired me to do something in my casserole dish. I browned some onions, salt, pepper and olive oil and then waited for inspiration. I forgot to buy carrots, but I chopped up some celery and garlic.
In the back of my pantry was a box of Knorr soup called "Yellow" which I used for a risotto a while back, but only used one of the two containers I bought. The second has been patiently waiting in the pantry, and got poured over the carmelized onions, etc.
Bill walks by and asks what I'm making. My reply "I have no idea.>>"
I had bought 6 ears of fresh corn which (instead of Ina's hunk of chuck) went into the casserole. Suddenly, I think I'll just drop the ears of corn into the pot, let them braise while we're all at the pool, and then make a corn chowder.
11:58. Corn is beautifully tender, but not mushy. I shave the nibs off the ears into a bowl. The rest of the thick stewy soup was pureed in the blender. I add the liquid to the bowl of corn niblets and mix, adding some water to make it a bit more like chowder and less like a stew.
It is fresh, summery, and creamy - satisfying and simple.
Summer Corn Chowder
1 onion chopped thin in rings
4 stalks of celery
2 cloves of garlic
1 box of stock or 1 canned soup
6 ears of corn, salted and peppered
Ingredient Cost?? $5, not including the soup which was waiting in the pantry...
1 can of drained black beans, salted and peppered
1/2 cup whole grain bread crumbs (toasted, if you can)
1/2 cup vital wheat gluten (I got some at zehrs... holds the burgers together)
1 minced garlic clove
1/2 minced red onion (in really small pieces...)
1/4 cup of water
Ingredient cost?? $1.50
Mush everything together (I used a potato masher) and then my (clean) hands.
Golf ball sized patties on the George Foreman grill cooked up beautiful and brown in about 10 minutes.
Ina Garten, despite her very North American food emphasis is an amazing cook because she simplifies everything hard and fancies up everything that is easy, resulting in INCREDIBLE food. Like she'll make simple pancakes (which I did yesterday) and then fancy them up by adding a pattern of fresh raspberries and lemon zest. Delicious!
Today, she made a pot roast, and inspired me to do something in my casserole dish. I browned some onions, salt, pepper and olive oil and then waited for inspiration. I forgot to buy carrots, but I chopped up some celery and garlic.
In the back of my pantry was a box of Knorr soup called "Yellow" which I used for a risotto a while back, but only used one of the two containers I bought. The second has been patiently waiting in the pantry, and got poured over the carmelized onions, etc.
Bill walks by and asks what I'm making. My reply "I have no idea.>>"
I had bought 6 ears of fresh corn which (instead of Ina's hunk of chuck) went into the casserole. Suddenly, I think I'll just drop the ears of corn into the pot, let them braise while we're all at the pool, and then make a corn chowder.
11:58. Corn is beautifully tender, but not mushy. I shave the nibs off the ears into a bowl. The rest of the thick stewy soup was pureed in the blender. I add the liquid to the bowl of corn niblets and mix, adding some water to make it a bit more like chowder and less like a stew.
It is fresh, summery, and creamy - satisfying and simple.
Summer Corn Chowder
1 onion chopped thin in rings
4 stalks of celery
2 cloves of garlic
1 box of stock or 1 canned soup
6 ears of corn, salted and peppered
Ingredient Cost?? $5, not including the soup which was waiting in the pantry...
Friday, July 16, 2010
$62.62 + $5.25
Grocery shopping was a breeze today, as I had my list and checked off things as I went through the store. Splurged a little on raw cashews (since I'm in the mood for raspberry ice cream) and pine nuts (to add to our pasta salad), but otherwise pretty much stayed on track from the list.
Bill and I have Abby today so I wanted to make burgers. I have the day off work, and like to try new recipies on days when I have time to do it. Veganomicon has a black bean burger I have been dying to try, so I took a stab at it. 1 can of black beans, 1/2 cup of whatever "vital wheat gluten" is, a clove of minced garlic, 1/2 a red onion, and some s+p to taste, plus some of my new smoked sea salt from McEwan. I also added a half cup of bread crumbs and 1/4 cup of vegetable stock. I had a bit of leftover quinoa, so that went in too - about 1/8 cup. I mashed it all together and then grabbed the mixture and mush-mixed it by hand...
Made the patties and put them on the george foreman grill. About 10 minutes later, the most delicious smell was emanating from the kitchen. Turns out, the vital wheat gluten helped form a gorgeous brown crust on the outside of the burger, they looked very much like beef burgers and were delicious on the fresh buns we bought. In addition, Abby ate an entire burger!!! Totally cool.
One tip I learned when Harrison was small is that kids will eat lots of newer things if they are HUNGRY than if they are full. I was thrilled that she ate it!
Last, but certainly not least, the entire meal for all three of us (Bill had 2, I had 2 and Abby had 1, and I have 3 burgers left, was $3.38. There are 3 buns left and 3 burgers. So each burger was about 46 cents!!!!!
Bill and I have Abby today so I wanted to make burgers. I have the day off work, and like to try new recipies on days when I have time to do it. Veganomicon has a black bean burger I have been dying to try, so I took a stab at it. 1 can of black beans, 1/2 cup of whatever "vital wheat gluten" is, a clove of minced garlic, 1/2 a red onion, and some s+p to taste, plus some of my new smoked sea salt from McEwan. I also added a half cup of bread crumbs and 1/4 cup of vegetable stock. I had a bit of leftover quinoa, so that went in too - about 1/8 cup. I mashed it all together and then grabbed the mixture and mush-mixed it by hand...
Made the patties and put them on the george foreman grill. About 10 minutes later, the most delicious smell was emanating from the kitchen. Turns out, the vital wheat gluten helped form a gorgeous brown crust on the outside of the burger, they looked very much like beef burgers and were delicious on the fresh buns we bought. In addition, Abby ate an entire burger!!! Totally cool.
One tip I learned when Harrison was small is that kids will eat lots of newer things if they are HUNGRY than if they are full. I was thrilled that she ate it!
Last, but certainly not least, the entire meal for all three of us (Bill had 2, I had 2 and Abby had 1, and I have 3 burgers left, was $3.38. There are 3 buns left and 3 burgers. So each burger was about 46 cents!!!!!
Thursday, July 15, 2010
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.
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.
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