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

Canada Week Recipe List June 25 to June 31

We’re celebrating easy and inexpensive Canadian recipes this week. With carpool mates from BC, Ontario and Saskatchewan, this week’s recipe list is one that would make John. A. proud.

Since we’re honouring the west and east coast, once again, we’re having seafood early in the week. New find: David Suzuki Foundation’s SeaChoice app. Check how sustainable your fish choice is before buying it.

Monday (Newfoundland) Crab roll (lobster’s pricey). Try it with toutons instead of hot dog buns if you’re ambitious and a tad gluttonous.

Tuesday (British Columbia) Maple rainbow trout  with bok choy and green beans on rice

Wednesday (Saskatchewan) Roast beef with potatoes, carrots and celery.

Thursday (Alberta) Beef dip and baguette.

Friday (Manitoba) Perogies with sweet potato and sage

Saturday (Quebec) Poutine with marinara sauce

Whole Foods $26.06

  • 1 28-oz can diced tomatoes
  • lettuce
  • 4 pieces rainbow trout
Safeway $33.30
  • 1 pkg. parmasean cheese
  • 4 hot dog buns
  • 1.5 kg beef round or top side beef (See the Meat Guide to find an alternative)
  • 400g imitation crab meat (around 2 cups)
  • 1 jug vegetable oil (for frying)
  • grainy mustard

Meinhardt’s $14.62

  • Cheese curds
  • 1 jug vegetable oil (for frying)

Lennox Liquor Store (the cheapest liquor store in Vancouver, if you ask me)  $4.62

  • 1 bottle dark beer

Kin’s Farm Market $20.71

  • 5lbs Russet potatoes
  • 3 pieces garlic
  • 4 Sweet potatoes (not yams!)
  • 6 Spanish onions
  • 1 package shallots
  • 1 bunch celery
  • 2 avocados
  • 10 carrots
  • 1 bunch chives
  • 1lb green bok choy
  • 1lb green beans
This week’s total: $99.31

Tips for the Week

  • Crab roll: Vancouverites will always try to make something into a California roll. I’ve added avocado in our fake sushi’s honour here.
  • Rainbow trout: This fish is essentially the same as salmon, but it’s much more sustainable and way cheaper. Like many fish places, Whole Foods will clean and cut off the head and tail for you.
  • Perogies: If you don’t already have flour for the perogies, go halfers with a friend on a bag from Costco. It’s about $10 for a 10kg bag.
  • When making perogies, be sure to add less water to start. Once it’s sticky, it’s hard to go back. If your dough’s sticky, your perogies are going to open while boiling.
  • Roast beef and beef dip: Buy a big piece of beef, and split it between Wednesday and Thursday’s meal. Marinate the meat for the beef dip on Wednesday night, and it’ll be full of flavour for Thursday.
  • Beef dip: This recipe serves 10, so cut it in half.
  • Pick up baguettes on Thursday for your beef dip. Max’s Bakery  has nice, crusty baguettes for around $3.

Last week’s meals: Next time, add some chorizo to the Creole Spiced Shrimp, and cook it in a saucepan with the classic celery/carrot/onion/red pepper mixture and 1/2 cup of white wine, served over rice.


One comment on “Canada Week Recipe List June 25 to June 31

  1. Pingback: Colourful & Fresh Recipe List July 2 to 7 « VanCooks150

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This entry was posted on June 24, 2012 by in Uncategorized and tagged .
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