Meal plans, grocery lists and weekly cooking tips to cook in Vancouver for under $150 a week.

Recipe and Grocery List June 18 to 23

Happy Monday, Vancouver foodies and cooks! Though I nearly fell for the self-indulgent,  “look what I made!” food blog, I’ve decided to go a different route. Being the frugal and philanthropic Vancouverite that I am, I’m putting a spin on it.

Check here every Monday for a list of recipes and cooking tips, with your corresponding grocery list to get set up for the week…for under $150. Each recipe makes enough for a dinner for 2, plus leftovers for lunch (beware: cafeteria food). Yes, you’ll need to go to around 3 grocery shops – but remember that we live in one of the most walkable cities, so it’s not so bad.

The story behind this week’s dishes: I’ve been trying to find a way to balance the cold, rainy weather, with the calendar’s declaration that summer is coming. Lots of fresh fish, but also some warm stews livened up with light beans and even, gasp,orange.

Meal Plan

Monday salmon with linguine and walnut pesto

Tuesday Creole spiced shrimp, with a side of sauteed kale and garlic, on rice

Wednesday Fried fish reuben tacos 

Thursday Chicken and walnut stew  on rice

Friday Lima bean and sweet pepper gratin 

Saturday Edamame chili  (substitute with lima beans leftover from Friday)

SundayCorn and red pepper chowder

Grocery List & Where to Shop

Whole Foods – $21.46

  • Shrimp or prawns (300 grams)
  • White sol (in place of flounder, for the fish tacos) (2 pieces)
  • Canned organic tomatoes

Kin’s Farm Market – $31.01

  • 3 ears corn
  • 3 red onions
  • 2 lbs yukon gold potatoes
  • green cabbage
  • 4 carrots
  • 1 bunch kale
  • garlic31
  • 1 pkg. shallots
  • 1 bunch parsley

Safeway- $55.60

  • 1 can white kidney beans
  • 500g bag walnuts
  • 2 pkgs. linguine
  • 1 bag frozen lima beans
  • bread crumbs
  • 1 pkg bacon
  • ground turkey
  • chicken thighs
  • 1 small bag parmasean
  • 1 small bag of corn tortillas
Costco – $39.13
  • Wild sockeye salmon (2 monster-sized pieces)
This week’s total: $147.20

Cooking Tips for this Week

  • Yes, it’s 3 days of seafood in a row this week. But best to have them at the beginning, to avoid freezing (a.k.a destroying) the fish. To cook salmon, cook it on a baking sheet with some olive oil, salt and pepper on top, at 375F for 18 to 20 minutes.
  • If you don’t have a lot of these spices at home, check out Meinhardt’s to stock up – typically $2 to $3 for a small bag of their spices.
  • Don’t be intimidated by Food & Wine Magazine’s overly complicated recipe directions. For the fish tacos, it’s just a matter of battering and frying the fish. But be sure to only use around 2Tbsp. of oil in the pan, to avoid a dish swimming in grease.
  • Taste Magazine’s Edamame Chili recipe is worth the hunt through the Flip Book format. Wish they’d join us and give their recipes in HTML – but for now, Flip Book or a hard copy from your neighbourhood BC Liquor Store will do.
  • Cut out the leeks and raddichio and just use the walnut pesto recipe for the pasta. Add 1 tsp. extra lemon juice, to make it a bit fresher. Make it a cream sauce: Sautee onions, garlic, add pesto, then mix in cream, with 1 Tbsp. flour mixed with 2 Tbsp. water. while you’re waiting for your noodles to cook.
  • Invest in Pomegranate Molasses – at about $6 a bottle from Gourmet Warehouse, it’s the easiest sauce to use. Just put it on pork tenderloin or chicken when you’re too tired to do anything fancy.

Need help with interpreting a recipe or finding an ingredient? Let me know @alanna_bo or leave a comment below.


One comment on “Recipe and Grocery List June 18 to 23

  1. Pingback: Canada Week Recipe List June 25 to June 31 « VanCooks150

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This entry was posted on June 18, 2012 by in Uncategorized and tagged , .


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