Transcript Cooking on a Budget

Foodie on a Budget
Check-in
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Check in:
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Name
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Pronoun
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What does eating well mean to you?
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What are your most common challenges for doing
so?
Building your Pantry
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Build over time
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Grains: Flour, baking powder, baking soda, rice, noodles, frozen corn,
oats
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Proteins: Always have eggs, buy beans, lentils, chickpeas (dry is
cheaper, canned is faster), seeds, nuts
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Spices: Cooking oil, vinegar (rice or apple), sugar or another sweetener,
lemon juice, soy sauce, sesame oil, coconut milk, fresh ginger root,
fresh garlic, cumin seed, ground turmeric, chili powder, ground
cinnamon, paprika powder, garam masala (curry powder), rosemary,
oregano, thyme, salt, black pepper, apple cider vinegar
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Choose what you like. You can do a lot with small amounts of stuff
Building your Pantry(Con’t)
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Tools:
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cutting board
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one really good knife
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measuring spoons and measuring cups
wooden spoon
vegetable steamer
Cheese (or vegetable) grater
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can opener
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2-3 mixing bowls
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at least two different sized pots
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a frying pan
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oven proof casserole dish
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roasting pan/cookie sheet,
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Building your Pantry
(Con’t)
Where to Get Your Pantry Staples
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The Free Store! 647 King Edward,
www.sustainable.uottawa.ca/freestore
Thrift stores often have appliances and tools for really
great prices
Bulk stores for grains, seeds and nuts; spices can be
bought there, but they’ll taste better if you buy in smaller
quantity. A little spice can go a long way.
The Food Bank often has many of the staples mentioned
here. Visit them in UCU 0015
Healing Spices & Foods
(Because Food is Also Medicine)
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Garlic: powerful anti-microbial
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Oats: nervine tonic
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Cayenne: general immune boosting
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Cinnamon: great for colds
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Fennel: great for digestion
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Rosemary: basically everything
Healing Spices
& Foods Cont.
- Apples: can be diuretic and also slightly laxative: cleansing
- Mint: very good for digestion and nausea
- Nutmeg: great for digestion
- Ginger: Digestion, colds
- Flax seeds- great for sore throats and constipation
- Turmeric: anti-inflammatory
Finding Wild Greens
- Dandelions-- you can eat the root and the leaves
- Lamb's Quarters-- leafy weed that grows everywhere
- Yellow Dock-- leaves and seeds can be eaten
- Nettle- super nutritious
- Amaranths-- common leafy weeds that grow everywhere
- Do your research!
-Samuel Thayer, the Wild Garden, botany textbooks
Meal Planning!
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The fun part!
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Back to Her Roots!
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http://backtoherroots.com/2013/03/21/how-i-prep-food-for-the-week/
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http://backtoherroots.com/locker/menu-planner.pdf
The Lean Green Bean
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http://www.theleangreenbean.com/food-prep/
http://www.theleangreenbean.com/top-10-foods-for-sunday-food-prep/
Grocery Shopping
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Buy tons of vegetables!
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Forage for leafy greens
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Always buy eggs
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Don’t buy drinks- all you need is water
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Ottawa Good Food Box: www.foodbank.sfuo.ca
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Bulk Stores
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CSAs
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Savour Ottawa http://www.savourottawa.ca/
What I Cook Each Week
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Hard Boiled Eggs
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Smoothies
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Jar Salads http://backtoherroots.com/2013/04/09/salad-in-a-jar-101/
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Oats and Frozen Berries
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A meat staple that will last all week
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Popcorn
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Rice or some grain to use
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Reusing leftovers and what’s left in the fridge
Those Weeks When You
Can’t Meal Plan
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Cook extra other weeks and store stuff in your freezer
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A few packaged soups are good in a pinch
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Gourmet Mr. Noodles
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Always have lentils, rice, onions and salt in your
pantry
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Freezer batch cooking:
Additional Resources
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SFUO Sustainable Development Centre resource
library
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SFUO Food Bank Good Food Box
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People’s Republic of Delicious
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SFUO Food Bank Breakfast Club
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Leanne Brown “Good and Cheap”
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www.backtoherroots.com
Questions?
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Thanks for joining us! You can contact me below
with questions or comments about meal planning,
wild food or herbs.
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Email: [email protected]
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Twitter: @GabrielleArkett
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Facebook: Gabrielle Arkett