Eat healthy for under $50 a week

You can eat a healthy plant-based diet for less than $50 per week!

Two weeks ago, I wrote a post like this after a new Whole Foods 365 opened in my neighbourhood. I meant to write another post like this last week, but I didn’t finish it on time. It was my birthday and I had a lot of other stuff going on. Sorry.

This week, I met with Abe Nabors, second-generation owner of the Mustard Seed Market & Cafe, also in my neighbourhood! I wanted to show that you can eat healthy at your locally-owned health food store for the same low price as Amazon-owned chain retailers. Coincidentally, helping people eat well on a budget is part of Nabors’ mission in life.

Nabors volunteers to teach classes on how to eat healthy food without spending too much money. I could write a separate post on what I learned speaking with him for an hour.

We also agree on the basic approach that I have been using to create these shopping lists and menus. Begin in the produce section, then look at what you can buy in bulk. Everything else is convenience food. Though Nabors also shops in the meat department. As Michael Pollan says: “Eat food. Not too much. Mostly plants.”

Nabors told me that the bulk food section of his store is under-utilized by customers. Customers feel intimidated when they see that granola costs $3.99 per pound. This week, however, you’re going to eat 1/2 cup of Organic Classic Granola and that only costs about $1.37 bought in bulk. Bulk food is cheaper because you don't have to pay for marketing and packaging. If you're nervous buying it, most bulk food sections have a scale so that you can weigh your food before heading to the checkout.

The last meal planning post I wrote left me worried that I was requiring you to spend too much time cooking. To remedy that, this week you will be cooking more food at once and eating leftovers. If you don’t like leftovers, you will spend more time cooking. There’s no way around that, unless you can afford to eat out!

The shopping list below comes to about $49.27. The amount is approximate because we are buying a lot of things that are priced by weight — not all apples are the same size/weight. Approximately $49.27 worth of food will give you enough to cook all the meals on my meal plan, except oils, salt, pepper, and spices. Being a grown-up and all, you should have oils, salt, pepper, and spices at home.

The optional ingredients are not included in the $49.27 total. Buy the tofu, if you want tofu scrambles with your breakfast hash. Buy the jackfruit and the wine, if you want to add it to your soup. I don’t think the soup needs it.

The Benevolent Bacon is included in the $49.27 total, though it is secretly optional as well. I just really like it in this breakfast hash.

Finally, I’d like to mention the Field Day Organic brand. Field Day Organic products are available in most locally owned health food stores because small businesses usually can’t afford to produce an affordable store brand, like Whole Foods 365. Nabors showed me that most store brands aren’t organic, and use BPA lined cans. Though Whole Foods is working on changing that, some of their 365 brand canned goods come in BPA-lined cans. Shopping locally is not only good for your community, it is good for you too!

Shopping List

1 box blueberries $1.99
3 medium Fuji apples $3.69
1 lime 1 lime is 0.75 (can substitute for lemon)

2 oranges $1.50

1 1/4 cup green beans $2.00

1 avocado $1.99
1 small cauliflower $1.99
I bag organic frozen whole kernel sweet corn $2.79
1 bunch of orange carrots $1.99
1 whole butternut squash $1.79
1 box cherry tomatoes $2.99
1 bunch kale $2.99
1 small bunch (1/2 pound) broccoli $1
1 bell pepper 0.80
1 small jalapeño for 0.25
1 cup green onion $1.49
3 shallots $1.50
2 large white or yellow onion $1.49
1 small red onion 0.80
1 fresh garlic bulb 0.30
2/3 cup uncooked barley 0.75
1 pkg linguini $2.50
2 14.5 ounce cans Muir Glen Organic diced tomatoes  $2.50

1 can (8 ounces) Field Day Organic tomato sauce $1.79
1/2 can Field Day Organic white beans $1.25
1/4 can Field Day Organic Chickpeas (Garbanzo) $1.25
1/2 cup Organic Brown Basmati Rice 0.67
1/2 cup Organic Classic Granola $1.37
1 bottle Field Day Organic Lemon Tahini Dressing $3.99
1 tetra pack Blue Diamond Almond Breeze unsweetened vanilla almond-coconut milk $2.00
1 pkg veggie bacon Sweet Earth Benevolent Bacon $4.99
1 pkg extra firm tofu (optional) $2.50
1 pkg jackfruit (optional) $5.99
1 bottle Tillsdale white wine (optional $4.59)

Total: $49.27

Day One:

Breakfast: Roasted Butternut Squash Hash with Apples & Bacon
Substitute the package of Benevolent bacon for real bacon, or go without.
You can make this recipe the night before and divide it into four portions, to be eaten over the course of the week (freeze three of the portions).
Because it is pictured with eggs, I might be tempted to serve it with a tofu scramble, which is why the package of tofu is optional in our grocery list.

Lunch to-go: big salad
Wash and chop a bowl of kale, a little red onion, a little broccoli, a few cherry tomatoes, and some simple homemade vinaigrette.

Snack to-go: handful of blueberries

Dinner: Thyme White Bean Pot Pies and mini apple pies
For this recipe, make your own vegetable broth from kitchen scraps.
I had trouble finding fresh thyme, so we have to substitute dried.
You are going to half this recipe, but make the full amount of pie crust, so that you can make sweet pies as well.
Once you have the crust done, mini apple pies are easy to make.
Just peel and thinly slice two apples. Sprinkle them with cinnamon and sugar. Put them in three muffin cups and place the crust on top.
Bake at 400 for 20-30 minutes and PRESTO!
Since you are making plenty of food, you might as well invite a friend over. Even halved, this recipe makes three servings: you can feed a friend AND have leftovers tomorrow!

Day Two:

Breakfast: mini apple pie
Because who doesn’t want pie for breakfast?

Lunch to-go: leftover pot pie
Though these taste delicious, warmed up, they are just as good to eat at room temperature. Because they are meat and dairy free, we don’t have to worry about them spoiling as quickly.
Also, if you didn't share your food last night, you still have a mini apple pie and an extra pot pie. You could share your lunch or eat like a pig!

Snack to-go: 1 orange (save the peel)

Dinner: Spicy Sesame Noodle, Green Bean, and Carrot Salad 
Again, you will be halving this recipe. Yet, you will still get three servings out of it. So, you can feed a friend and take some for lunch tomorrow. OR be a piggy!

Day Three:

Breakfast: Breakfast: Roasted Butternut Squash Hash with Apples & Bacon (from your freezer) with optional tofu scramble
Saving money and time! Isn't life amazing?

Lunch to-go: leftover Sesame Noodle Salad

Snack to-go: handful of blueberries

Dinner: Turmeric Roasted Cauliflower with Cherry Tomatoes and Beans 
Half this recipe and use the leftover white beans from day one.
Substitute lime for lemon because that is what we have on hand.

Day Four:

Breakfast: granola with blueberries and almond milk
Freeze the remaining blueberries.

Lunch to-go: leftover roasted cauliflower.

Snack to-go: orange

Dinner: Butternut Squash, Chickpea Buddha Bowl with tahini dressing
This recipe makes enough to share, or you can take the leftovers for your lunch tomorrow.
You will need to have on hand: water or your favourite cooking oil, salt & pepper, spices (like cumin, child powder, garlic — which you bought fresh, oregano, and turmeric).
You will use from the shopping list: red onion slices, remaining butternut squash, a little broccoli, a little kale, a can of chickpeas, avocado, rice, tahini dressing and roasted chickpeas.
Preheat your oven to 400. Wash the chickpeas and season with oil and spices. Spread on a baking sheet and roast for 45 minutes, turning occasionally. Cube the remaining butternut squash, then season with oil and spices. Roast for 20-30 minutes, turning once. Prepare the rice. Thinly slice a little red onion and a quarter avocado for each bowl. Freeze the remaining avocado. Cut the broccoli into bite size pieces. Wash and chop a handful of kale.
To serve, put the cooked rice in the bottom of your bowl and arrange the kale, half the butternut squash, broccoli, red onion, and a quarter of the chickpeas on top of the rice. Drizzle with tahini dressing.
Enjoy!
Don’t forget to save the leftover roasted chickpeas.

Day Five:

Breakfast: Breakfast: Roasted Butternut Squash Hash with Apples & Bacon (from your freezer) with optional tofu scramble
Make dinner in the morning!

Lunch to-go: leftover Butternut Squash, Chickpea Buddha Bowl with tahini dressing

Snack to-go: roasted chickpeas

Dinner: Slow Cooker Vegetable Barley Soup
This soup is so delicious you will enjoy eating it all weekend.

Ingredients
3/4 cup frozen cut green beans
2/3 cup frozen whole kernel corn
1 pkg optional jackfruit (I would do it without, but if you want something meaty...)
1/2 cup chopped bell pepper
1 large onion, chopped
2/3 cup uncooked barley
1 1/2 cups water
1 teaspoon salt
1 teaspoon chopped fresh or 1/2 teaspoon dried thyme leaves
1/4 teaspoon pepper
1 carton (32 ounces) vegetable broth or beef-flavoured vegan broth
2 cans (14.5 ounces each) diced tomatoes with roasted garlic
1 can (8 ounces) tomato sauce
You can also add an optional glass of white wine, but what would you do with the rest of the bottle?

Instructions
Put everything in the slow cooker. Cook at low temperature for 8-9 hours.
Makes 10 servings! Why not share with a friend?

Day Six:

Breakfast: Breakfast: Roasted Butternut Squash Hash with Apples & Bacon (from your freezer) with optional tofu scramble

Lunch: leftover Vegetable Barley Soup

Snack: roasted chickpeas

Dinner: leftover Vegetable Barley Soup and a big salad
Use the remaining 1/2 carton of cherry tomatoes. Chop the remaining red onion. Grate your leftover carrots and green onions. If you have some leftover green pepper throw that in too. Wash and tear up your remaining kale.
Half of this salad will make for good eating tomorrow too. Don't forget to put half in the fridge!

Day Seven:

Breakfast: avocado berry smoothie
Put frozen avocado and blueberries in the blender with 1 cup of almond milk. Blend and enjoy!

Lunch: leftover Vegetable Barley Soup

Snack: roasted chickpeas

Dinner: leftover Vegetable Barley Soup and a big salad

Follow my blog and like the Facebook page to see next week's shopping list and meal plan.

20 Ways to Fight Inflammation with Toast

I am a little like Ron Swanson. I love breakfast food. I love all the breakfast food you can get in a diner, except sausage gravy and grits. I love sitting down to a plate with two eggs on it, four slices of bacon, a pile of fried potatoes, and buttered sourdough toast. The anti-inflammatory diet has taken half the eggs and everything else on that plate away from me.

Except for cheat days, my breakfasts menu rotates between four meals: smoothies, oatmeal, tofu scrambles, and avocado toast. Avocado toast is my favourite of those meals. I mash up half an avocado with some organic extra virgin olive oil, a squirt of lemon juice, and a clove of garlic. I shmear the mashed avocado on two slices of toasted whole grain probiotic bread and eat it with a basted egg.

If I am out of avocado, sometimes I have peanut butter and banana on my toast instead. Though, I still wish I could be like Elvis and add bacon. All of that is about to change!

In recent weeks, I found a bread that I love for toast. Now, I want more ways to eat it. I’ve found 20 ways to mix up my meals on toast munching mornings while sticking to my diet and fighting inflammation. If you try any of these ideas, leave a comment and tell me what you think.

1. Pesto Avocado Tomato toast

One slice of toast schmeared with pesto, topped with sliced avocado, topped with a slice of tomato, and garnished with sprouts. - Dr. Weil. 

2. Avocado Pomegranate Toast

Sliced Avocado + Crumbled Feta + Pomegranates + Olive Oil on whole grain toast. - Buzzfeed.

3. Banana Almond Butter and Chia Seeds 

Sliced Banana + Almond Butter + Chia Seeds on whole grain toast. - Buzzfeed.

4. Toasty Ants on a Log Toast

Thinly Sliced Celery + Raisins + Peanut Butter. - Buzzfeed.

5. Berries Edamame and Cheese Toast

Goat Cheese + Sliced Strawberries + Shelled Edamame + Balsamic Vinegar + Sea Salt on whole grain toast. - Buzzfeed. 

6. Crunchy Hummus Toast

Hummus + Chopped Walnuts + Pomegranates on whole grain toast. - Buzzfeed.

7. Feta Almond Date Toast

Chopped Mejdool Dates + Sliced Feta + Sliced Almonds on whole grain toast. - Buzzfeed.

8. Plum Butter Toast

Sliced Plums + Sunflower Seed Butter + Flaxseed on whole grain toast. - Buzzfeed.

9. Italian Egg Toast

Marinara Sauce + Poached Egg + Parmesan + Basil on whole grain toast. - Buzzfeed.

This recipe reminds me of shackshouka, but on toast with Italian spices.

Shacksouka. 

10. My Neighbour’s Garden Avocado Toast

It's the time of year when everyone has tomatoes and basil in their backyard. Smashed avocado, schmeared on toast, topped with chopped cherry tomatoes and basil. - The Kitchn.

11. Don’t-Kiss-Me-After-Breakfast Toast

Smashed avocado, schmeared on toast, topped with crumbled feta and chopped green onion. - The Kitchn.

12. The Importance of Being Cucumber Toast

Smashed avocado, schmeared on toast, topped with thinly sliced cucumber and dill. - Little Broken.

13. Sweet Little Monkey Avocado Toast

Smashed avocado, schmeared on toast, topped with thinly sliced banana, sprinkled with sunflower seeds, and drizzled in honey. - Little Broken

No avocado? No problem! Shmear the banana instead like I did: 

14. Two Layer Dip Avocado Toast

Smashed avocado, schmeared on toast, topped with hummus, topped with thinly sliced cucumber and dill. Basically, The Importance of Being Cucumber Toast with more protein! - Kitchen Treaty.

15. Almost Like Pancakes Toast

Mashed banana schmeared on whole grain toast, topped with blueberries, maple syrup, cinnamon, and nutmeg. - Healthfully Ever After.

16. Curried Banana Toast

Mashed banana schmeared on whole grain toast, sprinted with curry powder, crystallized ginger, raisins, lime zest and juice. - Healthfully Ever After.

17. Garlic Shiitake Mushroom Breakfast Toast

The name says it all. The recipe is here, I would just use olive oil, no butter, and whole grain toast.

18. Greek Chick Peas on Toast

Chick peas, tomatoes, spices, and olives. The Recipe is here and again I would use my favourite bread.

19. Masala French Toast

This sounds like it would taste like curried eggs and bread. I would use my favourite bread and olive or canola oil instead of butter. The recipe is here. 

20. Cinnamon Ginger Chilli Peaches on Toast

Exactly what is sounds like the recipe is here.

Armed with these recipes, I might be eating a toast based diet until October. Please share comments, or other anti-inflammatory friendly recommendations below.

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