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

Holding onto Winter Recipe and Grocery List March 4 to 9

It’s funny how us Vancouverites complain about the wet, cold weather every chance we get, but somehow mourn the passing of the winter season. It could be because Vancouver is arguably more fun in the winter. For me, it’s because I know the amazing warm soups, hearty curries and rich pastas that even food trucks will serve up in the winter months will soon be put to pantry until next year.

As I sit here watching the morning sun out of the window, with 6 degrees outside, I’m realizing winter is already over. But, I’m going to ignore that, and just pretend that it’s dark, 3 degrees, raining and windy outside, to get myself in the mood for this week’s meals.

Who am I kidding – we live in Vancouver. The weather’ll likely change, and it’ll be 2 degrees and stormy by the time I finish writing this post.

Meal Plan

Monday Pumpkin Lasagna with Swiss Chard

Tuesday Detox Dal: Healing Lentil Soup

Wednesday Smoky Butternut Squash Soup 

Thursday Parsnips with Dates with Spiced Yogurt, with Moroccan Spiced Chicken

Friday Coconut Red Lentil Curry

Saturday Rouladen mit Rotkohl ( German beef rollups with red cabbage)

Grocery List


  • 2 packages red lentils
  • 1 package bacon
  • chicken (breasts or thighs)
  • 1 jar dill pickles
  • 1 can pureed pumpkin
  • 1 tub ricotta
  • fontina cheese
  • 1 small package dates
  • 1 can chipotles, in adobo
  • 2 cans coconut milk
  • 1 package kamut lasagna noodles
  • 1 box orange juice
  • beef rouladen (very thin, narrow slices of beef)

Kin’s Farm Market

  • 2 bunches kale
  • 1 apple
  • 1 head red cabbage
  • 2 bunches Swiss chard
  • 2 butternut squashes
  • 1 package chives
  • 1 bag yellow onions
  • 1 big piece ginger
  • 2 lbs parsnips
  • 2 lbs carrots
  • 1 bunch celery
  • 4 sweet potatoes

Tips for the Week

  • Pumpkin Lasagna with Swiss Chard: Use kamut lasagna noodles instead of regular noodles. They’re much more filling, and have kind of a nutty flavour. Also add a sprinkle of cloves to the puree, and puree in 1/2 cup of pureed red lentils for a bit of protein and fibre. Or, corrupt it by adding some cooked up bacon to the mix.
  • Detox Dal: Healing Lentil Soup: This recipe is from a great Ayurvedic blog, Food: A Love Story. You don’t have to be hungover to enjoy this one, and you can add whatever vegetables you like. I like adding some sweet potato or kamut kernels for some carbs, and then frying up a bit of paneer and putting it in near the end. And, add 1/4 teaspoon of cayenne, for a little kick
  • Smoky Butternut Squash Soup: Soup is not received well in our house “Soup!? That’s not a meal!” so I’m constantly looking for ways to bulk it up. Add 1 cup of red lentils and 1 parsnip to the puree while cooking, then add 1/2 cup cooked brown rice and some shredded chicken in at the end.
  • Parsnips with Dates with Spiced Yogurt and Moroccan-Spiced Chicken: You can substitute sumac with lemon zest if you’re in a bind. To make the meat even more flavourful, rub the chicken in the spices the day before, and let it sit in the fridge overnight.
  • Coconut Red Lentil Curry: Maybe the easiest dish this week, add as many or as few vegetables as you like. It’s always easy to add in a sweet potato to a coconut curry, and maybe some cooked chard and cut up tomato. I also like adding in some tofu, for some new texture.
  • Rouladen mit Rotkohl: It’s quite easy to make rouladen dry, so keep an eye on it, or put 3/4 cup beef stock around it while you cook it in a roasting pan. Or, cook it in a pot with some beef stock and vegetables (eg, carrots, celery, with a bit of mustard seed and pepper) in it, using that doubly beefy stock that’s left after you cook the rouladen to make the sauce. Rotkhol always seems to taste better the next day, if you’re making it from scratch. Make up some Kartoffelpuffer, too, if you want to make it a true Oma tribute.

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This entry was posted on March 3, 2013 by in Uncategorized and tagged , , , , , , , , .
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