Menu Planning

In an effort to save money, menu planning is in order! (Not just because were jobless, but because being thrifty is too easy and so worthy of pre-planning.)

Have a look - it's easy!

First - Research and pick a variety of dishes (look online, peruse cookbooks) for the nights you expect to stay in and cook (in our case - every night is cooking night ;)

Second - Highlight items to put on shopping list. Pick recipes that comprise things you already have around the house - work with what you've got (this way nothing goes to waste and there's less to spend on the grocery list).

Third - Plan a time early in the week to go grocery shopping. I tend to go to Kensington market for produce since everything is local and fresh and there are a number of vendors with comparable prices to bargain between. Then a trip to the grocery store for other items - keep in mind different grocery stores have drastic price differences. In Toronto: Price Chopper and No Frills are your best bets. Whereas canned items can be anywhere from $1.89 + at Loblaws, you can rely on finding the same or similar cans for anywhere from $0.67 to $1.00... that's around a dollar in savings on each item! If you want (and have the time) t0 be extra thrifty, go through your local flyers to see which grocery stores have the best deals for the items on your list (you don't necessarily have to go to different grocery stores, just pick the one that seems to cater most to your list).

I realize how incredibly nerdy all this planning and attention to detail may sound but once you realize how much this effects your weekly spending budget, it becomes pretty clear that you're obviously a WINNER at life!! Fresh, healthy, local, taaaaasty meals with lots of variety AND the savings put money in your pocket for spending higher on the priority list.

This week I've chosen the following variety: Stew, Potato Salad, Curry, Asian Stir Fry and a Barley dish.

1) Vegetable Bean Stew w Couscous

EVOO
Onion
Red pepper
1 tsp coriander
1/4 tsp cinnamon
garlic
Sweet potato

Tomato
1/4 cup water
1/2 tbs lemon juice
1 can chickpeas
Red pepper flakes
1 tsp Cumin
1 tsp cayenne
salt
Zucchini

2 cups cooked couscous

Heat oil. Add onion, red pepper, coriander, cinnamon, cook stirring occasionally, until onion is soft. Stir in sweet potatoes and cook, stirring often, for 2 minutes. Add tomatoes, water, lemon juice, and chickpeas. Add seasonings. Cover, reduce heat, and simmer for 15 more minutes.
Mix zucchini into potato mixture and cook, covered, until sweet potatoes are tender (about 5 more minutes). Salt.

To serve, spread couscous around edge of a platter and spoon vegetable mixture into center. Add hot sauce, if desired.

2) Potato Salad

4 medium/large potatoes
2 spring onions
tahini sauce, to taste (recipe below)
Salt and pepper to taste

Tahini Sauce

2 large T tahini
Juice of one lemon
1 clove garlic
Parsley
Water
Salt to taste

Peel the potatoes and chop into your preferred size of chunks. Boil until soft, then drain.
Chop spring onion small.
Mix potatoes, spring onion, and tahini sauce; season to taste.

Tahini Sauce
Put the lot in a blender, and blend. Quantity of water to add depends on how thick you like your sauce. More lemon juice can be added if preferred.

3) Curry Lentils and Spinach

1 1/2 teaspoons curry powder
1/2 teaspoon ground cumin
1 teaspoon ginger
1/4 teaspoon turmeric
1/4 teaspoon cayenne
1 medium onion, chopped
2 cloves garlic, minced
1 cup brown lentils
1/4 cup brown rice
1 10-ounce package chopped frozen spinach, thawed
3 cups vegetable broth
1/2 tsp salt
1 package firm tofu, diced

Combine all ingredients in a crockpot. (onion may be browned in a frying pan first if desired) Cook on low for 6 hours. Taste and adjust seasoning at the end of cooking.

4) Stir-Fry Teriyaki Broccoli N’ Sprouts

1/2 garlic clove, chopped
1 scallion, chopped
200 g broccoli florets, chopped
300 g bean sprouts
150 g firm tofu, diced
100 g mushrooms, sliced
6 tablespoons teriyaki sauce
1 tablespoon soy sauce
3/4 cup water
2 teaspoons all-purpose flour
1 teaspoon sesame oil
1 tablespoon canola oil
Rice

- In a cup, combine the soy sauce, teriyake sauce, water, sesame oil and flour.
- In a wok, heat oil and fry the garlic and scallion.
- Add the mushrooms and stir-fry for 2 minutes
- Add the broccoli and the mixture and simmer for 3 minutes.
- Add the sprouts and simmer for 1 minute.
- Add the tofu and simmer again for another 1 minute.
- Serve over rice.

5) Black Eyes and Barley

2 16oz cans black-eye peas, rinsed & drained
1/8 tsp salt
1c chopped onions
1/4 tsp pepper
1/2c chopped celery
1/4 tsp dried thyme
1/3c uncooked barley
1/4 tsp dried rosemary
1 cup water (can substitute 2 cups soymilk)
1/4 tsp garlic powder
1 bay leaf, broken in half

Preheat oven to 350. Lightly oil a 1 3/4 QT casserole, or spray w/ Pam.
In large bowl, combine all ingred. Place in casserole, cover tightly, bake 1 1/4 hours.
Stir once, halfway through cooking time.
Discard bay leaf before serving.
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The best part about all this planning is that there are always leftovers for lunch, which makes for more savings!

Here's how much we spent on groceries for breakfast, 5 dinners and leftover lunches during a work week: 32.86$

Here's how that might compare to eating out:
- Lunch x 5 @ 7$= 35$
- Dinner x 5 @ 8$ = 40$
... Not including breakfast costs and estimating at 7-8$ per meal and you've spent: 75$!

All it took was a little menu research time, shopping time and cooking time... and we've saved cash for outings and entertainment!