Healthy Mashed Potatoes

Prep time:    10 minutes
Cook time:   20 minutes
Cost:            $3-6
Makes:         2 servings

Cauliflower is on sale at Market on Yates, so why not mix it up and make healthy mashed potatoes. I have chives growing, so used them in the recipe, but you could use other herbs for flavour. If you have the purple tops, you can also add them for colour and flavour. I served this dish with soy, maple and lemon grilled tofu (the tofu I got on sale at Thrifty Foods).

Ingredients:                      Cost:                                     

-      Cauliflower                  $2

-      Chives (optional)

-      Oil

-      Garlic                          $0.50

-      Onion                          $0.50

-      Salt and pepper

What to do:

1.   Wash and cut cauliflower

2.   Cook cauliflower in covered pot on medium heat until soft

3.   Cook cut up onion and garlic until browned

4.   Mash cauliflower and mix with onion, garlic, cut chives and spices

 

 

Serve with…

Grilled Maple Tofu

 

 

Ingredients:                      Cost:                                     

-      Tofu                            $2

-      Oil

-      Lemon                         $0.50

-      Maple syrup

-      Soy sauce

What to do:

1.   Cut tofu into small pieces

2.   Mix maple syrup, soy sauce and lemon juice together

3.   Add tofu and cover all sides

4.   Let tofu sit in sauce for at least 10 minutes

5.   In a pan on medium heat, add oil and cook tofu until browned

Hummus

Prep time:    10-15 minutes
Cook time:   None
Cost:             ~$5
Makes:         Snack/side dish

Hummus is an easy snack to make, and often much cheaper than buying it in store. You can blend the chickpeas for smooth hummus, or mash them. You can also add mashed avocado, spices, or parsley to add flavour.

Chickpeas, and crackers or naan bread that you can serve with this dish, are on sale at Market on Yates.

Ingredients:                          Cost:                                     

-      1 can of chickpeas            $1

-      Oil

-      Garlic                              $0.75

-      1 lemon                           $0.50

-      Naan/crackers (optional)   $3

What to do:

1.   Drain can of chickpeas and mash

2.   Add some oil, lemon juice, and crushed garlic

3.   Serve as a side dish or with naan or crackers for a snack

 

 

 

 

Spinach (Tofu) Paneer

Prep time:    10-15 minutes

Cook time:   30 minutes

Cost:             ~$5

Makes:         2-4 servings

This East Indian dish is usually made with paneer (cheese), but I used tofu instead. I added a yellow bell pepper, and you can also add a chili pepper and/or garlic for extra flavour.

I based the prices on Thrifty Food’s sales, though I got the spinach at Market on Yates, because it was on sale there.

Ingredients:                                                  Cost:                                     

-          Tofu                                                                $2

-          Oil

-          Vegetables (optional)

o   1 bunch of spinach                   $0.90

o   1 red/yellow/green pepper     $1

o   1 medium onion                         $0.50

o   3 cloves of garlic                        $0.50

-          Spices (optional)

o   Curry

o   Cayenne

o   Coriander

o   Cumin

o   Salt and pepper

 

Mix oil with spices

Add sliced tofu to oil and spices

Cook onion, garlic and peppers

Add tofu and cook until browned

What to do:

1.      Mix about half a cup of olive oil with spices

2.      Cut tofu into small squares and put in oil, covering both sides

3.      Wash and cut up other vegetables

4.      In a pan on medium heat cook onion, garlic and pepper until browned

5.      Add tofu and cook until browned

6.      Add spinach and cover with lid for about 5 minutes, until spinach is cooked

7.      Take lid off and cook any extra moisture away

Kale Wraps

Prep time:    15 minutes

Cook time:  1 hour

Cost:            ~$10

Makes:        2-4 servings

These open-faced wraps have cooked black beans and yam in them, and are an easy, healthy dinner to make. The yam needs to be baked in the oven for about 30 minutes, so the actual meal will take about 30 minutes to cook.

Market on Yates had organic kale on sale this week, so I based the prices on their store. I also added cilantro to the recipe, but add less or none if you do not like it.

Ingredients:                                     Cost:                                     

-          1 can of black beans                     $1.50             

-          Oil

-          Vegetables (optional)

o   1 bunch of kale             $2

o   1 medium yam              $1.50

o   1 medium onion            $0.50

o   3 cloves of garlic           $0.50

-          Salsa                                                   $3

-          Cilantro (optional)                            $1

-          1 lime (optional)                               $1

-          Spices (optional)

o   Curry

o   Paprika

o   Cumin

o   Salt and pepper

What to do:

1.      Preheat oven to 400°C

2.      Wash and poke holes in yam and bake for 30 minutes, or until soft

3.      Take yam out of oven to cool, take off skin and cut into small pieces

4.      Wash and cut ends off kale

5.      Put kale in full pot of water and place on stove on high heat until water boils and kale is soft

6.      Put kale in strainer to cool

7.      In a pan on medium heat cook onion and garlic until browned

8.      Add cut yam, beans, spices, chopped cilantro, and juice from lime

9.      Cook for about 15 minutes until heated

10.  Put scoop of yam and bean mix on kale and add salsa on top

Grilled Tofu and Vegetables with Orzo

Prep time:    20 minutes

Cook time:  20 minutes

Cost:            ~$9

Makes:        4 servings

Here is another recipe you can use tofu for. Choose whatever vegetables you want to put with tofu – I added carrots, but they don’t get very soft.

I put the tofu and vegetables on orzo, but you could use rice instead. If you don’t have a grill rack, you can still put the tofu and vegetables on a baking sheet. You will also need skewers to put the tofu and vegetables on. The prices are based on Market on Yates sales this week.

Ingredients:                                               Cost:                                     

-          1 pack of firm tofu                                    $3

-          1 cup of orzo                                             $2.50

-          1 lemon (optional)                                    $0.50

-          Oil

-          Soy sauce

-          Teriyaki sauce (optional)

-          Vegetables (optional)

o   1 medium onion                      $0.50

o   1 large carrots                         $0.50

o   1 zucchini                                 $0.40

o   4 mushrooms                            $1

o   1 green pepper                       $0.50

-          Parsley (optional)

-          Spices (optional)

o   Basil

o   Salt and pepper

What to do:

1.      Cut half of tofu block into small squares

2.      In a dish, cover tofu in some soy and teriyaki sauce

3.      Turn oven onto high grill

4.      Put 1-2 cups of orzo with 2-4 cups of water in pot on medium heat

5.      Cook orzo until water is boiling and then turn off heat and cover pot

6.      Cut vegetables into small pieces

7.      Place tofu and vegetables onto skewers

8.      Place skewers on grill rack or baking pan and cook in oven for about 10 minutes, turning skewers every few minutes

 

9.      Drain any water from orzo pot and mix in chopped parsley, lemon juice and pepper

10.   Serve in a bowl with tofu and vegetables skewers on top