VanCooks150

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

Eat Local and Cheap Meal Plan and Grocery List November 10 to 17

Local BC produce in November is beautiful and delicious. It is also a bit expensive – understandably. A bag of produce needed for this week’s recipes purchased at the Vancouver Winter Farmers’ Market was $50, while the same at Kin’s would have been less than half that price.

But you don’t need to give up on organic goodness and supporting local farmers – you just need to be creative. Buy enough for yourself and a good, neighbourly friend and split it down the middle. One giant bunch of Swiss chard went for $3 – split in half, to be enough for the Swiss Chard and Barley Risotto – $1.50 each. One ginormous bag of Brussels sprouts was $10 – but you’ll only need half of the bag for the warm Curried Brussels Sprouts. That brought this week’s produce total to around $25. See? That’s how you do it – save money and help a friend.

See what’s in season in Vancouver in November to get ideas on produce to add to your kitchen. Or let me know in the comments which veggie you’d like to be included in next week’s menu.

Meal Plan

Monday Turkish Roast Chicken with Beet Yogurt and Rice

Tuesday Leek and Mushroom Risotto

Wednesday Beef and Broccoli Walnut Pesto with Pasta

Thursday Curried Brussels Sprouts and Chicken Masala

Friday Beef and Horseradish Rutabaga Mash and Roasted Carrots

Saturday Sausage, Squash and Sage Casserole

Sunday Swiss Chard and Barley Risotto

Grocery List

Kin’s Farm Market or your local Farmer’s Market. Items marked with a * were in season and available at the market. The others aren’t in season, so you’ll need to buy them at Kin’s or your local grocery store.

  • leeks*
  • shiitake mushrooms*
  • parsley
  • broccoli*
  • basil
  • lemons
  • beets*
  • tarragon*
  • mint
  • cilantro
  • onions*
  • sweet potatoes
  • Brussels sprouts*
  • Russet potatoes*
  • rosemary*
  • garlic*
  • dill
  • carrots*
  • winter squash*
  • peppers (red or yellow)
  • tomatoes
  • red onions
  • shallots
  • ginger*
  • sage
  • rutabaga*

East West Market

  • whole chickens (2)

Nester’s Farm Market

  • pearl barley
  • whipping cream
  • sour cream
  • parmasean cheese
  • pasta (try kamut pasta for a protein boost)
  • sausages (mildly seasoned)
  • strip loin roasts (2)

Tips for the Week

  • Turkish Roast Chicken with Beet Yogurt and Rice: Use the spices from the Turkish Chicken to rub down a full roast chicken. Halve the beet yogurt recipe if you’re making it for one family – use a full recipe if you’re making enough to share with a friend.
  • Leek and Mushroom Risotto: If you’re strapped for time, sautee the leeks and mushrooms in the butter for the risotto rather than cooking them separately.
  • Beef Broccoli Walnut Pesto with Pasta: Walnut pesto has an earthier flavour than pesto made with pine nuts. Try substituting pumpkin seeds for walnuts as well.
  • Curried Brussels Sprouts and Chicken Masala: Double the chicken masala rub recipe and store it for next time! The spices are a great seasoning for roasted chickpeas as well.
  • Beef and Horseradish Rutabaga Mash and Roasted Carrots: Save time by throwing the rutabaga, potatoes and garlic in a roasting pan together before mashing it all up. Add carrots into the pan and serve on the side with lots of buuuuttteerrr.
  • Sausage, Squash and Sage Casserole: Winter squash is super fresh this time of year – try it for a different flavour from butternut squash. Also use a sausage with a sweet apple to go with the squash.
  • Swiss Chard and Barley Risotto: Use some of the beet greens from your beets with the swiss chard. Make sure to rinse the barley for the best flavour.
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