Spaghetti Squash Cakes

Prep time:      10 minutes  
Cook time:     ~30 minutes

Cost:               ~$5

Makes:           2-4 servings

Another take on latkes or fritters, this recipe uses cooked spaghetti squash and breadcrumbs. They are quick to make, (if the squash is already cooked) with few ingredients, and can be eaten on their own, with a side, or as a burger patty.

  

Ingredients:                                     Cost:                                     

-          1 spaghetti squash                    $3

-          2 eggs                                          $1

-          Oil

-          One cup breadcrumbs             $0.50

-          Spices

o   Cumin

o   Thyme

o   Basil

o   Salt and Pepper

 

What to do:

1.      Preheat oven to 400

2.      Cut squash in half, place face down in a pan of water in oven for 45 minutes, until soft

3.      Once squash is cooled, mix all ingredients in bowl

4.      In a pan on medium heat, add oil and place a big, spread out spoon of mix

5.      Flip after 5 minutes, when brown

6.      Cook remaining cakes and eat warm

Blended Carrot Soup

Prep time:      15 minutes  
Cook time:     45 minutes

Cost:               ~$6

Makes:           4-6 servings

A simple meal with lots of flavour. You can get most of the ingredients on sale, and add any extra vegetables to make it more exciting. I blended the soup to make it nice and creamy, but you could mash it or leave it as is.
 

Ingredients:                                     Cost:                                     

-          1 small bag of carrots                  $2

-          1 box of vegetable broth           $3

-          Oil

-          Vegetables

o   Onion                             $0.50

o   2 celery sticks               $0.50

-          Spices

o   Cumin

o   Coriander

o   Cayenne pepper

o   Salt and pepper

 

What to do:

1.      Wash and cut all vegetables into small pieces

2.      Cook onions in large pot on medium heat until browned

3.      Add all other vegetables, broth and spices

4.      Cook, stirring, for 30 minutes, until everything is soft

5.      Blend soup and serve hot

 

 

Shakshuka

Prep time:      10 minutes  
Cook time:     30 minutes

Cost:               ~$5

Makes:           2-4 servings

Great for a cold day when you feel like some simple, healthy comfort food. Goes well with fresh bread, and you can flip the eggs if you want them cooked more. I used a mix of fresh and canned tomatoes, but you could use just one or the other.

Ingredients:                                     Cost:                                     

-          1 can of diced tomatoes        $1.25

-          4 eggs                                            $2

-          Oil

-          Vegetables

o   Onion                            $0.50

o   Garlic                            $0.25 

o   1 jalapeno pepper    $0.25  

o   2 roma tomatoes       $0.50

o   1 red pepper               $0.50

-          Spices

o   Cumin

o   Thyme

o   Basil

o   Salt and Pepper

 

What to do:

1.      Wash and cut all vegetables into small pieces

2.      Cook onions and red pepper in frying pan on medium heat until browned

3.      Add all other vegetables and spices

4.      Cook, stirring, for 15-20 minutes, until everything is soft

5.      Make four spaces in pan and crack eggs into spaces

6.      Cook covered for 5-10 minutes

 

Curried Lentils

Prep time:      10 minutes

Cook time:     30 minutes

Cost:               ~$4

Makes:           2-4 servings

If you made the previous recipe and have some left-over lime and jalapeno pepper, you can use it for this simple recipe that goes great over rice. You can also put left-overs in a wrap with salsa. Add more water if you want this dish to have more sauce.

Ingredients:                                   Cost:                                     

-          1 can of coconut milk           $1.50

-          2 cups of lentils                       $1

-          Oil

-          Vegetables

o   Onion                         $0.50

o   Garlic                          $0.25 

o   1 jalapeno pepper    $0.25 

o   1 lime                          $0.50

-          Spices

o   Curry spice

o   Turmeric

o   Salt and Pepper

 

What to do:

1.      In pan on medium heat cook onions until browned

2.      Add all ingredients, a bit of water, and bring to a boil

3.      Turn down the heat, cover, and cook for about 20 minutes, until lentils are cooked and most of the liquid is gone

 

Tempeh Squash Bowl

Prep time:    15 minutes

Cook time:   45 minutes

Cost:              ~$8

Makes:          2-4 servings

Another way to cook squash, this meal is fairly easy, and looks nice. I got most of the ingredients from the Red Barn, and you can change the vegetables or put less spices in it.

Ingredients:                                   Cost:                                     

-          1 acorn squash                         $3

-          Tempeh                                     $3

-          Oil

-          Vegetables

o   1 small leek                $1

o   4 mushrooms             $0.50

o   Garlic                         $0.25 

o   1 jalapeno pepper   $0.25 

o   1 lime                          $0.50

-          Spices

o   Cayenne pepper

o   Turmeric

o   Salt and Pepper

What to do:

1.      Preheat oven to 400 and cook squash, cleaned out and face down in water for about 45 minutes, until soft

2.      Place cut jalapeno, garlic, lime juice, oil and spices with chopped tempeh in bowl

3.      In pan on medium heat cook leek and mushrooms until browned

4.      Add tempeh and cook for about 15 minutes, until tempeh is browned on both sides

5.      Take squash out of oven, remove water, and place tempeh mix in squash

Butternut Squash, Pumpkin & Yam Soup

Prep time:    15 minutes

Cook time:   45 minutes

Cost:              ~$6

Makes:          4 servings

A great fall/winter soup that is thick and tasty. Cans of pumpkin are on sale at Market on Yates, and you can mash the soup once cooked, or keep it chunky.

Ingredients:                              Cost:                                     

-          1 can of pumpkin                 $2

-          1 small butternut squash   $2

-          1 medium yam                      $1

-          1 large onion                          $0.50

-          Fresh garlic                             $0.25

-          Spices

o   Curry spice

o   Turmeric

o   Cayenne 

o   Garlic

                  o   Salt and Pepper

What to do:

1.      Cook chopped onion and garlic in a pot on medium heat

2.      When browned, add peeled and chopped butternut squash and yam, water and spices

3.      Cook covered for about 20 minutes, until vegetables are soft

4.      Mash, then add pumpkin and cook for another 10 minutes