Recipes to stretch your grocery budget

This story was originally published on Dec. 11, 2019.

The cost of groceries is weighing on many Canadians as sky-high food prices continue to rise.

Every day, the Regina Food Bank sees clients trying to stretch a grocery budget.

Laura Murray, the food bank's senior manager of community development, said the organization has been noticing some products get overlooked on the shelves, largely because clients simply aren't confident cooking with them.

The overlooked items include protein alternatives for meat, such as lentils and beans, as well as less common types of produce that get donated. 

Murray said the food bank, inspired by changes to Canada's Food Guide, has been working to change the narrative around using alternatives to meat. Instead of teaching people how to use pulses to stretch a meat recipe, the food bank is focusing on teaching people how to make meatless dishes, period. 

She said the organization wants to empower people to learn how to whip up interesting meals for less, opposed to feeling like they have to find a use for an ingredient simply because it's available or free.

Whether or not you're a food bank client, being open to creative cooking can help keep your holidays on budget.

Here are two recipes provided by the food bank that are designed to entice everyone from kids to visiting cousins.

Lentil tacos

Ingredients

• 1 tablespoon canola oil, for cooking
• 1 small onion, chopped
• 2 garlic cloves, crushed
• 1 14 oz. (398 ml) can diced tomatoes (or salsa)
• 1 cup cooked lentils
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt and pepper (to taste)
• Hot sauce (optional)
• Hard taco shells or tortillas

Instructions 

1. Splash the vegetable oil into a large skillet or pan over medium high heat.  
2. Toss in onions and garlic; sauté until the textures soften and flavours brighten – two to three minutes.  
3. Add the chili powder and cumin, stir and continue cooking for another minute or two. 
4. Add the lentils and tomatoes/salsa. 
5. Cook until lentils are heated through, stirring occasionally. Add hot sauce, if desired. 
6. Spoon lentil filling into taco shell or tortillas, topping with additional ingredients, such as shredded lettuce, grated cheese or chopped tomatoes.

How to make lentil tacos

5 years ago

Duration 0:57

The Regina Food Bank shows us how to make lentil tacos with a short list of ingredients.

Black bean brownies

Ingredients 

• 1 15.5 oz. (458 ml) can black beans (rinsed and drained)
• 3 eggs
• 3 tablespoons oil 
• 4 tablespoons cocoa powder
• 1 pinch salt
• 1 teaspoon vanilla
• ¾ cup sugar
• ½ cup chocolate chips or nuts (optional)

Instructions 

1. Mix first seven ingredients together in a blender or food processor until pureed.
2. Stir in some chocolate chips and nuts or leave plain. 
3. Pour into a greased 8-by-8-inch cake pan.
4. Bake at 350 F (175 C) for approximately 30 minutes. 
5. Let cool completely before cutting. 

Persimmon cookies

Source: P. Tindall, Allrecipes.com

Ingredients

• 1 cup ripe persimmons, pureed.
• 1 teaspoon baking soda.
• 2 cups all-purpose flour.
• 1.5 teaspoons pumpkin pie spice or ½ teaspoon each ground cinnamon, cloves and nutmeg.
• ½ teaspoon salt.
• 1 egg.
• 1 cup white sugar.
• ½ cup butter, margarine or shortening.
• Optional: 1 cup raisins and/or 1 cup chopped walnuts.

How to prepare persimmons

Eat a persimmon like you would a kiwi or a tomato. Cut off the green or brown step, remove the peel and you can eat what's left. Some people eat the skin, too, but other people find it tough and bitter. Add persimmons to a fruit salad or smoothie, add it to baking or just eat it on its own.

Instructions

1. Preheat oven to 350 F (180 C).
2. In a small mixing bowl, combine persimmon puree and baking soda.
3. In a separate bowl, sift flour, spices and salt together. Set aside.
4. In a medium mixing bowl, cream together butter or margarine and sugar until fluffy.
5. Beat in egg and persimmons.
6. Gently stir in dry ingredients.
7. Add optional raisins or walnuts.
8. Drop by teaspoonfuls onto greased cookie sheet. Bake for 15 minutes.