Cost: $6 (CD)
Markets: Highland Farms
Notes: The tahini I purchased will last a long time. Hummus is so cheap and healthy.

Ingredients Purchased in Bold:

• 1 Can of Chick Peas
• 2-3 TBSP of Tahini
• 1/2 Lemon, Juice
• 1 Clove of garlic
• 3 TBSP of Extra Virgin Olive Oil
• Salt and Pepper to taste

Quickie Recipe

Using a food processor or blender add the chickpeas and the water from the can, lemon juice, garlic, tahini, salt and pepper and 2 TBSP of olive oil.  Blend until creamy. Adjust seasoning. Garnish with parsley and 1 TBSP of oil.

Cost: $5 (CD)
Markets: Bulk Barn, No Frills
Notes: This makes 4 patties

Ingredients Purchased in Bold

• 2 1/2  Cups of cooked brown rice (cooked with water and seasoning salt)
• 2 Cups of cooked black beans (add oregano and salt and pepper)
• 2 Cups of red lentils
• 4 Cups of chicken broth (to cook the lentils in)
  
• 1 Small onion, diced
• 1 Red bell pepper, diced
• 1 Jalepeno, diced
• 3 Clothes of minced garlic
• 3 Celery stalks, diced
• Salt and Pepper to taste
• 1/2 Cup of Italian herbed bread crumbs
• a few TBSP of canola oil and cooking spray

Quickie Recipe:

In a pot cook onions, garlic, peppers, and celery until slightly brown. Add lentils and chicken stock cover and cook (low heat) until it’s mushy. In a food processor combine, beans, rice, and lentils and pulse a few times. Heat up a non-stick skillet with the oil. Cover patties in breadcrumbs and brown.

For the Yam Wafers

3 Yams thinly sliced

Add to taste, olive oil, garlic powder, cumin, paprika, turmeric, salt and pepper and lime juice. Cook at 425º for 20 minutes. Turn after 1o minutes finish cooking then broil to slightly crisp.

Not pictured I made a spicy dipping sauce. It was mayo, garlic, onion salt, jalepeno, ketchup and black pepper. It was delicious!

Cost: $4.59
Markets: No Frills

Ingredients Purchased in Bold:

• 1 Head of broccoli cut into florets
• 1/2 Cup of mung beans, uncooked
• 1 28oz Can of crushed tomatoes
• 1 Red bell pepper, diced
• 1 Small onion, diced
• 4 Cloves of garlic, minced
• 3 TBSP of fresh grated ginger
• 4 Cups of chicken broth (or veggie broth)
• 3-4 TBSP of Vindaloo Curry Paste
• 2 TBSP of EVO

Quickie Recipe:

Cook onions, garlic and peppers in a pot using the EVO as lube. Add the mung beans and broth and cook for 45 minutes (simmering). Note: you may need to add more liquid. Add the tomatoes, broccoli, ginger and curry paste and cook for another 30 minutes. Serve with rice or and my tandori chicken.

Cost: $10.40 (CD)
Markets: Food Basics and Longos
Notes: Four breasts feeds four people

Ingredients Purchased in Bold:

• 4 Chicken breasts (bone in and skin on)
• 6 cups of cooked Lima or butter beans they are knows as (I soaked mine for 14 hours and then cooked them in chicken broth for one hour).
• 2 Leeks, cut in half and sliced
• Cooking oil spray as needed
  
• Several tablespoons of your favorite season salt
• 2 Lemons, sliced
• Hand full of flat leaf parsley
  
• 1 Serrano chili (optional, I diced and sauteed it and put this on the chicken breast to give it some kick)
• 3 Cloves of garlic
• 1 TBSP of Olive oil
• 1/4 Cup of white wine (for the mash)
• Salt and pepper to taste

Quickie Recipe

Pre-heat oven to 350 F. In an oven proof tray line all of the lemon pieces, but save four for garnish. Spray chicken breasts with oil and sprinkle on the season salt. Bake for 40-50 minutes until crispy. Sauté leeks until lucid. Add leeks, cooked Lima beans, garlic, white wine, olive oil and parsley in a food processor and mix until thick like a mash poratoes.