With the price of fruits and vegetables continuing to climb, consumers can cut costs by buying seasonal produce and learning to reduce waste.
Root vegetables, for instance, can be roasted to concentrate their flavours, and the scraps and peels cut off during preparation are great to use in stock.
Another way to eat healthfully and reduce costs is to buy frozen or canned produce, which are often half the price or lower of their fresh equivalents at this time of year. When purchasing canned products, look for reduced sodium and fruit packed in juice.
Here are some easy and budget-friendly recipes:
ROASTED WINTER VEGETABLES
This recipe is a delicious way to enjoy fall and winter vegetables. It’s also budget-friendly and serves a crowd or provides plenty of leftovers.
Feel free to substitute vegetables of your choice.
Prep Time: 20 minutes
Cook Time: 50 minutes
- 1 bag (907 g/2 lb) parsnips, peeled and sliced into 5-by-1-cm (2-by-1/2-inch) sticks
- 3 medium beets, peeled and chopped into 2.5-cm (1-inch) cubes
- 1 medium buttercup or butternut squash, peeled, seeded and chopped into 2.5-cm (1-inch) cubes
- 350 g (3/4 lb) brussels sprouts, bottoms cut off and sliced in half
- Olive oil
- 1 bulb fennel, sliced (set fronds aside)
- 15 ml (1 tbsp) each dried oregano and thyme
- Salt and pepper, to taste
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Preheat oven to 200 C (400 F).
Spread chopped vegetables in a large roasting pan or on rimmed baking sheets (line with foil for easier cleanup).
Drizzle with olive oil and add fennel fronds, oregano, thyme, salt and pepper. Toss to coat.
Make sure vegetables are in a single layer for even cooking and better flavour. Roast, stirring or shaking pan about every 15 minutes, for about 50 minutes or until vegetables are tender and golden brown.
Makes 15 servings.
Source: Registered dietitian Christy Brissette.
VEGETABLE STOCK
This simple vegetable stock saves you money and can help you cut down on added salt. It’s easy to make and packs in the nutrients.
You can also freeze it in ice-cube trays and use in place of prepared bouillon, which is often loaded with sodium and artificial flavour, says Brissette.
- Vegetable scraps of your choice
- 15 ml (1 tbsp) olive oil
- 2 ml (1/2 tsp) black pepper
- 2 bay leaves
- 15 ml (1 tbsp) dried thyme
- 2 garlic cloves, smashed
Chop vegetables into large chunks. They don’t have to be perfect.
This step is optional but helps maximize flavour: Heat olive oil over medium heat in a large soup pot, Dutch oven or slow cooker. Add vegetables and saute until softened, about 5 minutes.
Cover vegetables with 2 l (8 cups) water. Increase heat to medium-high until just under a boil. Cover and reduce heat to simmer.
Cook for at least 45 minutes on the stovetop or 3 hours in the slow cooker. You can cook it longer for a more concentrated stock.
Strain stock through a fine-mesh stainless-steel strainer and divide among containers. Let cool and store in fridge if using within the week or freeze for later use.
Makes 8 servings.
Source: Registered dietitian Christy Brissette.
CANNED PEACH SMOOTHIE
This smoothie might be free of gluten, oil, soy and refined sugar, but it’s full of flavour and nutritional punch.
- 1/2 can (200-ml/7-oz size) cling peaches, drained
- 375 ml (1 1/2 cups) vanilla almond milk
- 1 frozen ripe banana
- 30 ml (2 tbsp) honey
- 5 ml (1 tsp) chia seeds
- 5 ml (1 tsp) flax seeds
- 5 ml (1 tsp) hemp hearts
- 50 ml (1/4 cup) gluten-free rolled oats
- 2 ml (1/2 tsp) ground cinnamon
In a blender, combine all ingredients. Cover and process until smooth. Pour into chilled glasses.
Makes 2 servings.
Source: California Cling Peach Board.
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