Spaghetti - Squash

Prep time:     20 minutes

Cook time:   1 hour

Cost:             $10-15

Makes:         ~4 servings

Using squash instead of noodles is a good, healthy change for this recipe. You can add veggie meat to this recipe for protein, or grated cheese on top for extra flavour.

Ingredients:                                                                    Cost:

-          1 medium spaghetti squash                                          $4       

-          Oil

-          1 can diced tomatoes OR tomato sauce                  $1.25

-          Vegetables (optional)

o   1 medium onion                                         $0.50

o   2 cloves of garlic                                        $0.50

o   Mushrooms                                                  $1

o   Green pepper                                            $1.50

o   1 small zucchini                                          $1.25

-          1 pack vegetarian ground round (optional)

-          Grated OR parmesan cheese (optional)

-          Spices

o   Basil

o   Oregano

o   Paprika

o   Salt and pepper

What to do:

1.      Preheat oven to 350°C

2.      Wash squash and cut it in half, scooping out seeds

3.      Fill baking pan half full of water and place squash face down

4.      Cook for about 45 minutes, depending on size of squash, until you can poke a knife through bottom

5.      Take squash out of water carefully and set aside to cool

 

Cut squash in half and scrape out seeds

Put water in pan and place squash face down

6.      Cut vegetables into small pieces

7.      In a pot on medium heat cook onion, garlic and mushrooms until brown

8.      Add other vegetables, tomato sauce, spices and veggie meat

9.      Cook until sauce is hot and vegetables are cooked

 

Cook onion, garlic and mushroom in oil

Add other vegetables, sauce and spices

10. Scrape out insides of squash and place on plates

11.  Put sauce (and grated cheese) on top and serve

Salmon with Quinoa and Leek

Prep time:      30 minutes

Cook time:    45 minutes

Cost:               $10-15

Makes:           2 servings

Although salmon can be expensive, it is a very healthy protein. One large piece of salmon should be enough for two people. If you don’t eat salmon, you can still make this meal without it, as quinoa (keen-wah) has protein in it as well. 

I used red and white quinoa, but any kind will work. Again, I got most of my ingredients at the Farmer’s Market, but Thrifty Foods has a good sale on salmon as well.

Ingredients:                                                                   Cost:

-          Salmon                                                                            ~$6    

-          Oil or butter

-          1 cup of quinoa                                                               $1

-          Vegetables

o   2 medium leeks                                            $3

o   1 medium onion                                           $0.50

o   2 cloves of garlic                                          $0.50

-          Soy sauce

-          Maple syrup 

What to do:

1.      Cover salmon with a little bit of soy sauce and maple syrup and  set aside

2.      Put 1 cup of quinoa with 2½ cups of water in a pot on medium  heat

3.      When water boils turn heat to low

4.      Cook covered for 15 minutes

5.      Cut up vegetables into small pieces

6.      Put large frying pan on medium heat on the stove

7.      Add oil, onions, garlic, and leeks and cook until browned

8.      Put warm vegetables in a covered bowl and set aside

9.      With pan still on medium heat add a little oil and salmon

10.  Cook on each side for about 5-7 minutes

11.  Cut salmon open and make sure there is no light pink showing

12.  Serve on top of quinoa, with leek mix on salmon

Pasta (with balsamic tomato sauce)

Prep time:     15 minutes

Cook time:    30 minutes

Cost:              $10

Makes:          4 servings

Pasta is an easy meal to make. This recipe is a little different in that the pasta sauce is homemade and lighter than canned or cream sauce. Balsamic vinegar helps to add flavour and the fresh greens on top are a nice addition.

Vegetables needed: tomato, onion, mushrooms, garlic and arugula/spinach

Ingredients:                                                                          Cost:

-          Pasta                                                                                     $4       

-          Oil

-          Balsamic vinegar

-          Vegetables (optional)

o   1 large tomato                                                  $1

o   1 medium onion                                                $0.50

o   6 mushrooms                                                      $2

o   2 cloves of garlic                                               $0.50

o   1 bunch of spinach/arugula                            $2

-          Spices (optional)

o   Basil

o   Paprika

o   Salt and Pepper

Cook pasta in boiling water until soft

Cook onion, garlic and mushrooms

Add tomatoes, balsamic vinegar and spices

What to do:

1.      Cut up vegetables into small pieces

2.      Fill a pot with water and boil on medium heat

3.      Add a few cups of pasta (depending on servings)

4.      Cook pasta until soft (about 10 minutes)

5.      Put large frying pan on medium heat on the stove

6.      Add oil, onions, garlic, and mushrooms and cook until browned

7.      Add tomatoes, spices, and about ½ cup of balsamic vinegar

8.      When liquid is gone, add cooked pasta and a little more balsamic vinegar

9.      Mix the pasta in with the sauce and heat for about 5 minutes

10.  Serve with fresh arugula or spinach on top

Dahl with Roasted Yam and Kale

Prep time:    20 minutes

Cook time:  1 hour

Cost:            $10

Makes:        4 servings

This recipe is based on prices from the Market on Yates. I wanted a nice, light meal, full of protein and with some good vegetables on the side. Kale was on sale and is simple to prepare, as well as really healthy!

Dahl is made by cooking lentils, similar to the way rice is cooked. Even though cardamom can be an expensive spice, you only need about 6 pods for this recipe, and it adds to the flavour. I don’t include specific amounts of spices in recipes, because I add until I like the taste, and they are optional.

Ingredients:                                                                          Cost:

-          1 cup of dry red lentils                                                       $1       

-          1 can of tomato paste (156mL)                                       $1.29

-          Olive oil

-          Vegetables

o   Onion                                                                $0.50

o   Ginger                                                               $0.25

o   Garlic                                                                $0.50

-          3 cups of vegetable stock

o   OR water and vegetable powder

-          2 medium yams                                                                  $2.50

-          1 bunch of kale                                                                  $2

-          Other spices (optional)

o   Cumin

o   Turmeric

o   Coriander

o   Cinnamon

o   Cardamom (take out of pods and crush seeds)

o   Cayenne

o   Basil

o   Salt and Pepper

What to do:

1.      Preheat oven to 400°C

2.      Cut up yam into bite-sized cubes

3.      Mix yam with oil, cumin and basil and place in a pan in the oven for about 40 minutes, until yam is soft

Cut yams into pieces and mix with oil and spices

Cook in oven until yams are soft

4.      Cut up onion, garlic and ginger into small pieces

5.      Place in a frying pan on medium heat until onion is browned

6.      Add vegetable stock, lentils and spices (cumin, turmeric, coriander, cinnamon, crushed cardamom, and cayenne)

7.      Turn heat to low, cover pan and cook for 20 minutes

8.      Take off lid and add can of tomato paste

9.      Mix with cooked lentils and leave on stove, covered, for 5-10 minutes

Cut up onion, garlic and ginger

Cook until onion is browned

Add vegetable broth, lentils and spices

Cover and cook for 20 minutes

Add tomato paste

10.  Wash kale and cut stems off ends

11. Cut or brake kale into smaller pieces

12.  Put kale in pot, covered with water, on medium heat

13.  Boil for about 5 minutes until kale is darker green and soft

14.  Drain water and serve with dahl and roast yams

Boil kale for 5 minutes