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: $3.50 (CD)
Markets: Longos
Notes: Great side dish that goes well with a lot of proteins.

Ingredients Purchased in Bold:

• 1 Bunch of Asparagus
• 1 Lemon
• 1 TBSP of Extra Virgin Olive Oil
• 1 TBSP of Dried Basil
• 1 TBSP of Balsamic vinegar
• Salt and pepper to taste

Quickie Recipe:

Chop an inch of the ends of the aspargs and steam in a covered bot of water for a few minutes. Toss with oil, vinegar, salt, pepper and basil. Garnish with lemon slice.

Cost: $8.50 (CD)
Markets: Bulk Barn and No Frills
Notes: This recipe could feed 4-5 people no problem. You can eat this hot or cold and you can use any type of broth you want. I just always happen to have an endless supply of chicken broth.

Ingredients Purchased in Bold:

• 2 Cups of organic red quinoa
• 3 Medium sized roasted red beets (medium diced)
• 1 TBSP of honey
• 1 tsp of thick hot sauce
• 1 Small onion, diced
• 1 Head of broccoli cut into pieces
• 1 Bag of raw, pre-washed spinach without the stems
• 4 Cups of chicken broth of veggie broth
• 1 Orange, zest and juice
• 1 Lemon, zest and juice
• 4 Cloves of minced garlic
• 1 TBSP of Extra Virgin Olive Oil

Quickie Recipe

Roast beets in 400 degree oven covered in tinfoil. Peel beets and dice and set aside.  Cook quinoa in broth. Bring it to a boil, cover and reduce to low heat covered for 30 minutes until liquid is obsorbed. In a skillet cook spinach and garlic until spinich is wilted. Add salt, pepper, lemon juice and lemon zest. Set aside. Cook onion in oil and set aside. Steam broccoli in orange juice, for a minute or two. Toss in honey, orange zest and hot sauace and set aside. Add all ingredients to the quinoa and season with salt and pepper.

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.

Cost: $6.50 (CD)
Markets: No Frills
Notes: This was simple, crispy and delicious! Serves two.

Ingredients Purchased in Bold:

• 2 Chicken breasts (bone in and skin on)
• 1 Head of broccoli cut into pieces (florets)
• 3-4 Cloves of minced garlic
• 2 TBSP of your favorite season salt. I like Lawry’s
• 1 Lemon, juice
• 1 TBSP of Extra Virgin Olive oil
• Cooking oil spray

Quickie Recipe

Pre-heat oven to 350 F. Spray chicken breasts with cooking oil. Sprinkle with season salt and pepper. Roast in oven for 40-45 minutes until crispy. Meanwhile steam your florets in a pot with one inch of water for 30 seconds. Take them out and add your olive oil, garlic and lemon juice. Season to taste.

Impromptu dinner party at our friends Corrine and Stefan’s place. I had pork already marinating for 2 days when Stef called. He graciously got all the other ingredients including a salad which is not pictured.  We both cooked.  Everything was cooked on a propane gas grill except the shrimp. See below for recipes.

Pork Souvlaki Skewers

Cost: $7.00 CD
Markets: Longos and No Frills
Notes: This is an easy, yet impressive dish to make. Serves 4

Ingredients Purchased in Bold:

• 1 Pork tenderloin, cut inton 1/4 inch slices (was on sale 2 loins for $8.00 CD)
  
• 2 Lemons, juiced
• 4-5 Cloces of minced garlic
• 1 Medium red onion in 1 inch pieces
  
• 1 Red bell pepper in 1 inch pieces
  
• 1 Package of White mushrooms
• 1 Green Zucchini, sliced
• 2-3 TBSP of Extra Virgin Olive Oil
• 2 TBSP of Dried oregano
• 2 TSPB of your favorite steak season salt
• Pepper to taste

Quickie Recipe

Marinate the pork pieces with the lemon juice, olive oil, steak season salt, oregano, garlic and pepper for TWO DAYS. Thread meat and veggies in desired order and reserve the marinade.  BBQ on high for 3 minutes  on each side. Rotating a quarter turn 4 times. Boil marinade in pot on stove for 2 minutes and pour over meat and veggies prior to serving.

NY Strip

Cost: $13.50 CD
Market: Metro

Ingredients Purchased on Bold :

• 1 NY strip
• 2 TBSP of Extra Virgin Olive Oil
• 2-3 TBSP of your favorite steak season (I used a combination of white pepper, thyme, salt and garlic powder)
• Pepper to taste

Quickie Recipe

Rub meat on both sides with olive oil and then liberally sprinkle on season salt and pepper. Pre-heat oven to 350 F. This will be used to finish cooking the meat since it’s most likely a thick cut. On a clean hot grill place the NY strip horizontal on the grill and cook on high for 4-5 minutes and DO NOT fiddle with the meat. Rotate the meat 90 degrees on the same side and cook for 4-5 minutes. This will give you that nice grilled grid look. Turn meat over and repeat and then finish cooking in oven for 5 minutes. Take out of the oven and let meat rest for 5 minutes and then slice and serve.

Garlic Shrimp

Ingredients:

• 1 lb of Large cleaned uncooked shrimp (you can leave the tails on)
• 1/2 cup of diced onion
• 2 TBSP of minched garlic
• 2 TBSP of minced ginger
• 2/3 Cup of soy sauce
• 1 tsp of sesame oil
• 1 tsp of sesame seeds as garnish
• 1 TBSP of Canola oil
• 1 TBSP of honey
• Pepper to taste

Quickie Recipe

One medium high heat oil in a pan and saute the ginger, garlic, and onions until the onions are lucid (do not brown). Add the raw shrimp and cook for a 1-2 each side. Add the soy sauce, sesame oil, honey and pepper and cook for another 1-2 minutes.

Grilled Asparagus

Ingredients:

• 2 Bunches of asparagus
• 1 Lemon, juice
• 1 TBSP of Dried oregano
• 2 TBSP of Extra Virgin Olive oil.

Quickie Recipe

Combine all ingredients. Grill on high for 2 minutes each side.

This is the Tandori chicken

Cost: $18 CD for both dishes
Markets: No Frills and Indian Market and Spices
Notes: This meal could serve 3 adults

Ingredients Purchased in Bold

For the Tandori Chicken

• 2 Chicken breasts cut into bite size chunks
  
• 1 Small red onion, thin sliced
• 2 Lemons, juice
  
• 1/2 Cup of non-fat yogurt
• 4 cloves of minced garlic
• 1 TBSP of Cumin
• 2 TBSP of Graham Marsala spice (get this at an ethnic market)
• 1 TBSP of Turmeric
• 1/2 TBSP of Paprika
• 1 TBSP of Extra Virgin Olive oil
• Salt and Pepper to taste

Quickie Recipe

Combine all of the ingredients in a covered bowl or bag and marinate for at least 24 hours. Place in oven proof dish or cookie sheet and broil on high for 10 minutes.  Flip chicken and broil again for another 10 minutes.

For The Saag Paneer (Spinach and cheese curry)

• 500 g (or two packets) of Fresh Spinach
• One packet of Paneer (this is Indian cheese that you get at an Indian market
• 1 Jalepeno, minced
  
• 1 Small onion, small diced
• 3-4 Cloves of minced garlic
• 1 piece of Fresh Ginger (about the size of your thumb) sliced into tooth picks
• 1 Tomato, diced
• 1 TBSP of Canola oil
• 1 tsp of Cumin
• 2 tsp of Coriander
• 1 tsp of Graham Marsala
• 1 tsp of Lemon Juice
• Salt and pepper to taste

Quickie Recipe

Go here for the instructions. It’s where I got this awesome recipe. Please note that I didn’t add milk or sour cream at all. It was delicious without it! Also I added the tomato!

Cost $10.50 CD
Markets: Longos
Serves: 3 adults

Ingredients: Purchased

• 1 3-4 pound Chicken
• 1 Lemon, quartered
• 1 Handful of flat leaf parsley
• 2 Large sweet potatoes
• 1 small onion, small dice
  
• 1 Jalepeno, minced
• 2 -3 TBSP of Paprika
• 1-2 TBSP of Cumin
• 3 cloves of minced garlic
• 1 Orange, juice
• 1 Lime, Juice
  
• Extra virgin olive oil
• Season salt (for the chicken rub)
• Honey
• Salt and pepper to taste

Quickie Recipe

Go here to learn about the chicken cooking method. For the sweet potatoes. Peel potatoes and cut into cubes. In a hot pan saute onion, garlic and jalepeno for 2-3 minutes until slightly browned. Add potato,  spices and seasoning.  Cover and reduce to low for 25-30 minutes. Adjust seasoning and spices to taste. Add orange and lime juice. Optional honey add to taste.

Cost: $11 CD
Market: Longos

Ingredients: Purchased in Bold

• 6 Portobello Mushrooms
• 4 Red bell peppers (about to expire section)
  
• FOR THE PESTO
  
• 1 Bunch Flat leaf Parsley
• 1 Large bunch of Basil
• Toasted Walnuts
• Extra virgin Olive oil
• Balsamic Vinegar
• Salt and Pepper

Quickie Recipe

Marinate mushrooms in balsamic vinegar and salt and pepper. Make the pesto (you can make it with Parmesan Cheese which is traditional in pesto). Roast the peppers. Bake or broil marinated mushrooms and then combine in layers.