Cost: $6 (CD)
Markets: Longos, No Frills
Notes: This was fantastic. I used the remains of a bbq sauce I make for pork ribs. You may want to try Honey Sweet Baby Ray’s Honey or Honey and Brown Sugar if you don’t want the recipe for mine.

Ingredients Purchased in Bold:

• 3 Beef ribs
• 2 1/2 Cups of ginger peach green tea
• 2 Cloves of garlic, minced
• 1 Small onion, diced
• 3 Stalks of celery, chopped
• 1 Chipotle in adobe sauce
• 2 TBSP Canola oil

Remains of my Tumbledown Dan’ bbq Sauce. Here are the ingredients from that.

Quickie Recipe:

Brown ribs in canola oil and set aside. Sauté onions and celery in the same pot you used to brown the ribs for five minutes. Add the ginger, peach green tea and the ribs and bring to a boil, cover and simmer for 1 hour. Then add the remains of a fresh made bbq sauce or a little of the Honey Sweet Baby Ray’s Sauce and braise for another hour or so

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: No Frills
Notes: This can feed three. Also I would add some cheese such as feta or goat to this dish added flavor fun.

Ingredients Purchased in Bold:

• 10-12  Medium sized cleaned shrimp
• 6 Large eggs, beaten
• 1 Cup of steamed broccoli florets
• 1 Clove of garlic thinly sliced
• 1/2 Lemon, juice
• 1/2 Cup of all purpose flour
• 1 tsp of Salt
• 1 tsp of Pepper
• 1 TBSP of Dried Oregano
• 2 Small Yams medium diced
• 1 Small Onion, medium diced
• 1 tsp of Apple cider vinegar
• 1-3 TBSP of Butter to cook the frittata and shrimp scampi
• 1 TBSP Canola oil for the yam fries
• 1-2 TBSP of Herb Bread crumbs

Quickie Recipe

Yam Fries

Add oil to pan and sauté onions for two minutes.  Add yams and cover until cooked 15-20 minutes.  Medium low heat.

Scampi

Add salt, pepper, and oregano to flour. Dredge shrimp in flour. In the pan you are to make the frittata, add butter and garlic. Add shrimp and cook. Add lemon juice towards the end of cooking.

Frittata

Over medium high heat using the same pan that cooked the scampi add more lube then add the beaten and seasoned eggs. Cook for a minute and then add the broccoli florets and cook covered for 3-5 minutes.  Turn broiler onto high. Sprinkle bread crumbs all over frittata. Broil until almost cooked. Add shrimp scampi and return to broiler until shrimp is warm and eggs are cooked.

Cost: $10 (CD)
Markets: Longos
Notes: This is a super easy, healthy and delicious way to prepare salmon. Great on a hot summer night.

Ingredients Purchased in bold:

• 2  ( 1/2 pound) pieces of salmon fillet (no skin)
• 4 Cups of chicken broth
• 3 Cloves of crushed garlic
• 1 Lemon, juice
  
• 1 Lime, juice
  
• 1 Orange, juice
• 1 TBSP of dried oregano
  
• Salt and pepper to taste
  

Quickie Recipe:

Combine broth, citrus juices, crushed garlic and oregano in a pot and bring to a boil. Place Salmon in an oven proof dish and pour broth over fish. Cover with plastic wrap and place in the refrigerator for one hour. To make the sauce, strain the poaching liquid and reduce it until it renders just under a cup. Pour over salmon and serve.

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: $8.00 (CD)
Markers: No Frills
Notes: This made a lot. Good for 4-6 . It was fantastic. Most pasta dishes I make are completely improvised.

Ingredients Purchased in Bold:

• Two chicken breasts, medium dice.
• 4 Cups of brown rice pasta, cooked
• 1 Cup of walnut Pesto. Click here for the recipe
• 4 Slices of proscuitto, medium dice
  
• 1 Medium onion, diced
• 1 Red bell pepper, diced
• 2-4 Cups of grated hard ricotta (salata) cheese
• 4 Slices of Provolone cheese
• 1 Cup of Parmesan cheese
  
• 2 Bags of cleaned spinach
• 1/2 Cup of Italian seasoned breadcrumbs
• 1 Lemon, juice and zest
• Some butter
• Some EVOO
• Flour
• Salt and pepper to taste
• 1/4 Cup Vermouth
• 1/4 cup of White wine

Quickie Recipe:

Combine pasta and pesto in a bowl and set aside. Cook spinash with lemon zest, salt and pepper and set aside. Cook onions and peppers in EVOO and then add vermouth and boil off. Add to the cooked spinach. Dredge chicken in seasoned flour and cook in butter (like scampi) add lemon juice and reduce then add white wine and reduce. Cook the the proscuitto and then mix with the chicken. In a baking dish layer pasta, then all of the spinach, then ricotta cheese. Layer pasta then chicken then more cheese. Bake (covered) at 350 for 45 minutes. Take off the cover and add breadcumbs and more cheese and put under the boiler for 3-5 minutes.

Cost: $9 (CD)
Market: Longos
Notes: Any white fish will do. This is Haddock and it’s a delicious mild fish.

Ingredients Purchased in Bold:

• 1 Pound of white fish fillet
  
• 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  bowl or bag and marinate for at least 4 hours. Place in an oven proof dish or cookie sheet and broil on high for 8 minutes per side.

Cost: $0
Notes: I had these ingredients from other meals.

Ingredients:

• 3 fried eggs
• 3 tortillas (homemade)
• Salt and pepper to taste
• Pico de gallo and salsa verde of choice

Quickie Recipe

Cook eggs sunny side up. Warm tortillas. Season eggs and place on tortillas. Drizzle eggs with salsa and other things like onions if you want.

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.