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

Barley Stuffed Tomatoes

Prep time:    20 minutes

Cook time:  ~1 hour

Cost:            $7-10

Makes:        2-4 servings

Organic beefsteak tomatoes were on sale at Thrifty Foods, and are the main part of this recipe. I stuffed them with a barley/spinach/onion mix, and though the recipe only calls for two tomatoes, there will be extra mix left over.

I kept the spooned out tomato insides and mixed them with balsamic vinegar for a cool tomato salad on the side of this meal. I also cooked broccoli as another side.

Ingredients:                                        Cost:                                     

-          2 large beefsteak tomatoes            $3.50 

-          1 cup of barley                                  $1

-          1 lemon (optional)                            $0.50

-          Oil

-          Balsamic vinegar

-          Vegetables (optional)

o   1 medium onion              $0.50

o   3 cloves of garlic             $0.50

o   2 carrots                            $0.50

o   Spinach                             $1.50                             

-          Broccoli (optional)                              $2

-          Spices (optional)

o   Cumin

o   Cayenne

o   Garam masala

o   Coriander

o   Curry

o   Salt and pepper

What to do:

1.      Cut onion, garlic and carrot into small pieces and cook in pan on medium heat until browned

2.      Add 1 cup of barley, spices, and two cups of water to pan

3.      Turn down heat, cover and cook for 15 minutes

4.      Preheat oven to 375°C

5.      While barley is cooking, cut tops off tomatoes and scoop out insides

6.      Sprinkle with salt and turn upside down on paper towel

7.      Cut up tomato insides, mix with ¼ cup of balsamic vinegar, cumin, salt and pepper and place in bowl in fridge

8.      Take lid of barley and add lemon juice and washed spinach

9.      Stir mix until spinach is cooked

10.  Place tomatoes in oiled baking pan and scoop in barley mix

11.  Bake in oven for 20 minutes

12.  Wash, cut up and put broccoli in pot of water on medium heat with lid on

13.  Serve stuffed tomatoes with tomato salad and cooked broccoli