ealthy
EaWt iH
thin Budg
et
Introduction
When living on a budget, purchasing food can be a juggling act. This information was developed for
workers in social or health services/agencies or in agencies increasing access to healthy food (e.g. food
banks) and working with people who could benefit from this information, in part or as a whole. The goal
is to help them make healthy eating on a budget easier.
This binder provides basic information on:
•
•
•
•
•
•
•
Food selection;
Food purchasing, storage and preparation;
Healthy eating;
Easy menu planning;
Recipes which will help “stretch the food dollar”;
Basic equipment and alternatives; and
Using leftovers.
Each section of this binder can be freely photocopied and distributed. It was developed for low-income
families and individuals. If followed, it will help them adopt healthier eating habits at a low cost.
We hope that it will assist you in your work!
Table of content
Introduction . ................................................................................................................................ 2 Table of content............................................................................................................................. 3
Food Planning, Shopping and Storage ........................................................................................ 5
Menu Planning ............................................................................................................................... 6
Before You Go to the Store .......................................................................................................... 7
When You Go ................................................................................................................................ 7
What Food Should I Buy? .............................................................................................................. 8
Storing Your Food Properly . ......................................................................................................... 8
For Sandwiches............................................................................................................................... 9
Things You Can Easily Freeze . .................................................................................................... 10
Things You Can’t Freeze................................................................................................................ 10
Canada’s Food Guide Tear-Off Sheet . ........................................................................................ 11
Sample Menus ............................................................................................................................ 17
Sample One-Week Menu ............................................................................................................ 18
Sample End-of-the-Month Menu . ................................................................................................ 19
Sample Weekly Meal Planner ....................................................................................................... 21
Sample Shopping List . .................................................................................................................. 23
Healthfull HINTS . ....................................................................................................................... 23
1) Best Buys in Grain Products .................................................................................................... 24
2) Best Buys in Vegetables and Fruits .......................................................................................... 25
3) Best Buys in Milk Products ...................................................................................................... 26
4) Best Buys in Meat and Alternatives ......................................................................................... 27
Basic Shelf Needs ........................................................................................................................ 28
Grain Products ............................................................................................................................. 29
Vegetables and Fruits . .................................................................................................................. 29
Milk Products ............................................................................................................................... 29
Meats and Alternatives ................................................................................................................. 29
Fats and Oils ................................................................................................................................. 30
Baking Ingredients ....................................................................................................................... 30
Seasonings ................................................................................................................................... 30
Table of content (continued)
The ABCs of Culinary Math ....................................................................................................... 32
PICK YOUR OWN at the Store . ............................................................................................... 36
Recipes .......................................................................................................................................
Pot Roast .....................................................................................................................................
Roasted or Baked Chicken ..........................................................................................................
“Catch-All” Casserole From Leftovers . ......................................................................................
Stir Fry .........................................................................................................................................
Omelette .....................................................................................................................................
Vegetable Frittata ........................................................................................................................
French Toast ...............................................................................................................................
Pancakes ......................................................................................................................................
Macaroni and Cheese ..................................................................................................................
Pasta and Beans Casserole ..........................................................................................................
Liver Teriyaki ...............................................................................................................................
Bean Salad ...................................................................................................................................
Fruit Crisp ...................................................................................................................................
Chocolate Cream ........................................................................................................................
Fruit Tapioca . ..............................................................................................................................
Yogsicles ......................................................................................................................................
Orange Mousse ...........................................................................................................................
Fish Burgers . ...............................................................................................................................
Lentils Casserole .........................................................................................................................
Pizza Pockets . .............................................................................................................................
Not-So-Kraft Dinner ...................................................................................................................
Creole Kidney Bean Casserole . ..................................................................................................
Strata ...........................................................................................................................................
39
40
40
41
41
42
43
44
44
45
45
46
46
47
47
48
49
50
51
52
53
54
55
56
Cooking Tips ...............................................................................................................................
Easy, Everyday Equipment . .........................................................................................................
Ingredient Substitutions ...............................................................................................................
Remedies for Cooking Disasters .................................................................................................
The Best of Leftovers ..................................................................................................................
How to Store Leftovers ..............................................................................................................
Ideas for How to Use Common Leftovers . ................................................................................
57
58
59
62
64
64
64
Food
P
lann
ing
g
n
i
p
p
o
h
S
& St
orag
e
Food Planning, Shopping and Storage
Healthy foods do not have to cost a lot of money. Here are some simple things you can do:
Menu Planning
• Very important step to help you stick to your budget.
• Easy when you use Canada’s Food Guide to Healthy Eating.
TRY THESE HINTS:
Check supplies at home to see what needs to be used up.
If you have a newspaper or grocery store flyer, check for
items that are on special, particularly foods from the Meat
and Alternatives group. Also, look for in-store specials.
Plan the meat or meat alternatives for your main meals
first.
Add foods from the other food groups to complete the
main meal.
Plan breakfast and other meals next.
Make a list of all your beef recipes, another list of all
chicken recipes, fish recipes, pasta dishes, legumes, etc. It
will be easier to pick and choose in order to make your
menu.
Plan to use leftovers.
Remember that snacks should be nutritious: choose
snacks that are low in fat, sugar and salt.
Plan treats such as birthdays, or an occasional “take-out”
or restaurant meal if budget permits. If you plan for it,
you will stay within your budget.
Source : Everybody’s Food Budget Book, City of Ottawa, 2002
TIP $:
Set Aside
your Food
Money
Put your
money in
an envelope.
Spend this
money on
food only.
Before You Go to the Store
An easy way to help you plan is to note your week’s meals, including snacks and drinks, on
a sample weekly meal planner. Once that is done, write everything you will need for all the
recipes on paper. Don’t forget the quantities. Check your supplies and eliminate from the list
everything you already have in stock. The remaining items become your shopping list.
Rewrite your shopping list according to what is left on your list. Keep blank sample shopping
lists on hand on the refrigerator to write food items that are running low through the week.
When You Go
Shop at larger grocery stores instead of small corner stores where it is more expensive.
Shop when:
1)
2)
3)
4)
You have time to look at the prices;
It’s not too crowded;
You are not hungry;
You are not tired.
Try to shop only once a week. Extra trips to the store usually mean you
will spend more money. Try to shop alone; you may buy “extras” if you
take your children with you. Ask a friend to look after them. You can
return the favour when your friend needs to go grocery shopping.
Buy the foods on your shopping list first. If you have money left, use it to
stock up on non-perishable sale items that you can use later (if you have
access to proper storage space).
Look for no-name brands and store brands. They usually cost less,
although it might be worth comparing with other brand names that are
on special. Ask for a “raincheck” if the food that is supposed to be on
special is sold out.
Check the price charged on the cash register; mistakes sometimes occur.
Do not buy cans that are damaged or dented.
TIP $:
Try to
shop alone.
You may buy
‘extras’ if you
take your
children with
you.
What Food Should I Buy?
When you prepare your “Food Shopping List”, you cover the four food groups. You need to
eat a variety of each of the four groups every day.
To save money in each of those groups:
Grain products
(5 to 12 portions a day)
Consult the Healthfull
“Best Buys… in grain products”.
Moreover:
• Foods you bake yourself often cost less
than baked goods you buy. They are usually
more nutritious and you can be sure of their
quality.
Vegetables and fruits
(5 to 10 portions a day)
Consult the Healthfull
“Best Buys… in vegetable and fruits”.
Moreover:
• Use leftover vegetables in soups, salads
and casseroles.
• Buy locally-grown vegetables and fruits in
the summer. A farmer’s market is a good
place to save money on these foods. Picking
your own at a local farm can save you even
more. Or even better, grow your own. All
you need is a small space, soil and a few
seeds to start.
• Join a community garden so you can grow
some of your own fruits and vegetables.
TIP $:
Storing Your Food Properly
Storing food properly will help you
save money since less food will
spoil.
Put the foods that you buy from the
refrigerator section of the grocery
store in your refrigerator as soon as
you get home.
Freeze meat, fish or chicken you
are not planning to use within two
days after you buy it.
Most sandwich meat can keep for
up to a week in the refrigerator.
Thaw frozen food on a plate on the
bottom shelf in the fridge. Don’t
leave it out on the kitchen counter
to thaw.
What Food Should I Buy?
To save money in each of those groups:
Milk products
(2 to 4 portions per day)
Consult the Healthfull
“Best Buys… in Milk Products”.
Moreover:
• If you don’t use it right away, you can freeze a bag of
milk for up to six weeks. Thaw the bag of milk in your
refrigerator. Shake it well before you open it.
• Make milk from skim milk powder and use it in cooking
or baking. Mix it with equal amount of 2% milk for
drinking.
• Buy cheese in blocks. Check your prices; sliced cheese
may be cheaper at the deli counter than pre-packaged.
Meat and alternatives
(2 to 3 portions per day)
Consult the Healthfull
“Best Buys… in Meat and Alternatives”
Moreover:
• Use leftover meat or chicken bones to make soups or
sauces.
• Make a casserole. They use a smaller amount of
meat. Add vegetables and noodles or rice to make it go
further.
• For convenience, you can use the canned beans and
lentils. Even if they are a little more expensive, they
still cost less than meat.
For sandwiches
Good cold cut choices
include ham, pastrami,
smoked turkey or chicken,
turkey or chicken breast,
roast beef or roast
pork. Those may seem
more expensive but, as
an example, you would
need more slices of mock
chicken to equal the
nutritional value of 2 slices
(60 grams) of ham.
Some cold cuts like
bologna, salami, pepperoni
and mock chicken are of
low-nutritional value and
are high in fat. Therefore,
they should not be chosen every day.
Use canned tuna or
salmon, eggs or a legumebased spread such as
hummus (made with
chickpeas).
10
Things You Can Easily Freeze
When you are cooking, double or triple your recipes
and freeze the extra. Muffins, pancakes, waffles,
French toast, soups, ragouts, spaghetti sauce,
pizza, quiches, meat loaf, meatballs, cakes,
cookies and most breads freeze easily. You can
also freeze individual servings of vegetable
or fruit juice (up to 3 months) and individual
yogurts in their container (a few days).
Things You Can’t freeze
•
•
•
•
•
•
•
Hard-boiled eggs;
Cooked egg white;
Mayonnaise or salad dressing;
Homemade yogurt;
Gelatin;
Dairy-based desserts (such as pudding,
custard, etc.);
Raw vegetables like lettuce, tomato,
cucumber and celery.
day…
very day. It may help
ger later in the day.
ou can – get off the
e stairs.
ng vegetables and fruit
as snacks.
being inactive such as
laying computer games.
n
ut
en
p
ier
h
ds!
and
e!
ation, interactive
nal copies visit
uide on-line at:
ada.gc.ca/foodguide
0K9
@hc-sc.gc.ca
9
5
e en français sous le titre :
Guide alimentaire canadien
be made available on
arge print, audio-cassette
11
Eating
Well with
Canada’s
Food Guide
12
Eat well and be active today and every day!
omen over 50
The benefits of eating well and being active include:
Take a step today…
itamin D increases after
• Better overall health.
• Lower risk of disease.
• A healthy body weight.
✓Have breakfast every day. It may help
control your hunger later in the day.
✓Walk wherever you can – get off the
bus early, use the stairs.
✓Benefit from eating vegetables and fruit
at all meals and as snacks.
✓Spend less time being inactive such as
watching TV or playing computer games.
✓Request nutrition
information about
menu items when
eating out to help
you make healthier
choices.
✓Enjoy eating with
family and friends!
✓Take time to eat and
savour every bite!
ollowing Canada’s Food
e over the age of 50 should
amin D supplement of
.
d an apple for dessert
• Feeling and looking better.
• More energy.
• Stronger muscles and bones.
Be active
To be active every day is a step towards better health and a healthy body weight.
Canada’s Physical Activity Guide recommends building 30 to 60 minutes of
moderate physical activity into daily life for adults and at least 90 minutes a day for
children and youth. You don’t have to do it all at once. Add it up in periods of at
least 10 minutes at a time for adults and five minutes at a time for children and youth.
Start slowly and build up.
Eat well
Another important step towards better health and a healthy body weight is to follow
Canada’s Food Guide by:
• Eating the recommended amount and type of food each day.
• Limiting foods and beverages high in calories, fat, sugar or salt (sodium) such as cakes and
pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream
and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit
flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks.
Read the label
• Compare the Nutrition Facts table on food
labels to choose products that contain less
fat, saturated fat, trans fat, sugar
and sodium.
• Keep in mind that the calories and
nutrients listed are for the amount of
food found at the top of the Nutrition
Facts table.
uit Food Guide Servings
Limit trans fat
tives Food Guide Serving
When a Nutrition Facts table is not available, ask
for nutrition information to choose foods lower in
trans and saturated fats.
od Guide Servings
Fats intake for the day
ives Food Guide Serving
uit Food Guide Serving
Nutrition Facts
Per 0 mL (0 g)
Amount
Calories 0
Fat 0 g
Saturates 0 g
+ Trans 0 g
Cholesterol 0 mg
Sodium 0 mg
Carbohydrate 0 g
Fibre 0 g
Sugars 0 g
Protein 0 g
Vitamin A 0 %
Calcium
0%
% Daily Value
0%
0%
0%
0%
0%
Vitamin C
Iron
0%
0%
For more information, interactive
tools, or additional copies visit
Canada’s Food Guide on-line at:
www.healthcanada.gc.ca/foodguide
or contact:
Publications
Health Canada
Ottawa, Ontario K1A 0K9
E-Mail: [email protected]
Tel.: 1-866-225-0709
Fax: (613) 941-5366
TTY: 1-800-267-1245
Également disponible en français sous le titre :
Bien manger avec le Guide alimentaire canadien
This publication can be made available on
request on diskette, large print, audio-cassette
and braille.
© Her Majesty the Queen in Right of Canada, represented by the Minister of Health Canada, 2007. This publication may be reproduced without permission.
No changes permitted. HC Pub.: 4651 Cat.: H164-38/1-2007E ISBN: 0-662-44467-1
13
Advice for different ages and stages…
Eat w
Children
Women of childbearing age
Men and women over 50
The ben
Following Canada’s Food Guide helps
children grow and thrive.
All women who could become pregnant
and those who are pregnant or
breastfeeding need a multivitamin
containing folic acid every day.
Pregnant women need to ensure that
their multivitamin also contains iron.
A health care professional can help you
find the multivitamin that’s right for you.
The need for vitamin D increases after
the age of 50.
• Better ov
• Lower ri
• A health
Young children have small appetites and
need calories for growth and
development.
• Serve small nutritious meals and snacks
each day.
• Do not restrict nutritious foods because
of their fat content. Offer a variety of
foods from the four food groups.
• Most of all... be a good role model.
In addition to following Canada’s Food
Guide, everyone over the age of 50 should
take a daily vitamin D supplement of
10 μg (400 IU).
Pregnant and breastfeeding women need
more calories. Include an extra 2 to 3
Food Guide Servings
each day.
Here are two
examples:
• Have fruit and yogurt
for a snack, or
Be activ
To be activ
Canada’s P
moderate
children a
least 10 m
Eat wel
Another i
Canada’s
• Eating t
• Limiting
pastries
and froz
flavoure
• Have an extra
slice of toast at
breakfast and an
extra glass of milk
at supper.
Read th
How do I count Food Guide Servings in a meal?
Here is an example:
Vegetable and beef stir-fry with rice, a glass of milk and an apple for dessert
250 mL (1 cup) mixed broccoli, = 2 Vegetables and Fruit Food Guide Servings
carrot and sweet red pepper
75 g (2 ⁄2 oz.) lean beef = 1 Meat and Alternatives Food Guide Serving
1
250 mL (1 cup) brown rice = 2 Grain Products Food Guide Servings
• Compare
labels to
fat, satu
and sodi
• Keep in
nutrient
food fou
Facts tab
Limit tr
When a N
for nutriti
trans and
5 mL (1 tsp) canola oil = part of your Oils and Fats intake for the day
250 mL (1 cup) 1% milk = 1 Milk and Alternatives Food Guide Serving
1 apple = 1 Vegetables and Fruit Food Guide Serving
© Her Majes
No changes
14
15
16
Sample
Menus
18
Sample ONE-WEEK MENU
SAT
FRI
THUR
WED
TUE
MON
SUN
SNACKS
Toast
Peanut Butter
BREAKFAST
Fresh fruit, in season
French Toast*
Milk
LUNCH
DINNER
Vegetable Frittata*
Whole wheat bread
Canned peaches
Milk
Chuck Pot roast*
Boiled potatoes
Carrots
Whole wheat bread
Chocolate cream*
Apple juice
Ready-to-eat,
whole-wheat cereal
Cheese
with milk
Cereal with milk Orange juice
Whole wheat toast
Cheese
Roast beef sandwiches
Cole slaw
Fresh fruit, in season
Milk
Tomato soup
Peanut butter and
banana on bread
Milk
Rice Casserole
Carrot sticks
Orange Mousse*
Crackers
Apple Sauce
Banana
Oatmeal
Milk
Lentil Casserole*
Whole wheat bread
Carrot sticks
Milk
Roasted Chicken*
Oven-baked potatoes
Green beans
Whole wheat bread
Homemade
muffin
Milk
Fresh fruit, in season
Peanut butter on
whole wheat toast
Quick macaroni and
cheese*
Hard-boiled egg
Carrot sticks
Milk
Stir-fried chicken and
vegetables*
Homemade oatmeal
cookies
Milk
Crackers
Cheese
Orange juice
Fish burger*
Ready-to-eat, whole
Grated carrot salad
wheat cereal with milk Banana
Milk
Whole wheat
crackers
Apple
Orange
Sunflower seeds Scrambled egg
or cheese
Whole wheat toast
Vegetable soup
Chicken sandwich
Fruit salad
Milk
Catch-all Casserole*
Yoghurt
Spaghetti with tomato
and meat sauce
Green salad
Fruit tapioca
Milk
Pizza pockets*
Green salad
Frozen yoghurt or
yogsicle*
*See recipes attached.
19
Sample END-OF-THE-MONTH Menu
Note: Because of the limited budget, this menu may not meet the minimum
recommended daily services of each food group.
SAT
FRI
THUR WED
TUE
MON
SUN
SNACKS
BREAKFAST
LUNCH
DINNER
Leftover
home-made
muffin
Orange juice
Oatmeal
Milk
Strata*
Muffin
Milk
Rice
Creole kidney bean
casserole*
Whole wheat bread
Banana
Cereal
Milk
Peanut butter sandwich Liver Teriyaki
Banana
Pasta
Milk
Leftover
home-made
cookie
Whole wheat bread
(or toast)
Banana
Milk
Chunky vegetable soup
Whole wheat crackers
Cheese
Apple
French Toast* (2)
Milk
Cheese and
whole wheat
crackers
Cereal
Raisins
Milk
Bean Salad*
Bread (2)
Milk
Omelette
Potatoes
Muffin
Carrot sticks
Orange juice
Oatmeal
Milk
Egg sandwich
Carrot sticks
Apple
Pasta
Beans
Milk
Apple slices
Whole wheat bread
(or toast)
Peanut butter
Milk
Canned baked beans
Whole wheat bread
Banana
Salmon and rice
casserole
Canned peas
Milk
Raisins
Cereal
Raisins
Milk
Lentil soup
Whole wheat bread
Apple
Pancakes*
Canne peaches
Milk
*See recipes attached.
20
Sample Weekly Meal Planner
Breakfast:
Snack:
Snack:
Lunch:
Lunch:
Snack:
Snack:
Dinner:
Snack:
tuesday
Breakfast:
Dinner:
Snack:
Breakfast:
Breakfast:
Snack:
Snack:
Lunch:
Lunch:
Snack:
Snack:
Dinner:
Snack:
thursday
wednesday
monday
Menu for the Week of ________________________________________________________
Dinner:
Snack:
21
Breakfast:
Breakfast:
Snack:
Snack:
Lunch:
Lunch:
Snack:
Snack:
Dinner:
Snack:
Breakfast:
saturday
friday
Sample Weekly Meal Planner
Dinner:
Snack:
Food Guide Serving
per day/per person
Snack:
Lunch:
Grain Products
5 - 12 servings
Milk
Products
2 - 4 servings
sunday
Snack:
Dinner:
Snack:
Meat and
Alternatives
2 - 3 servings
Fruits and
Vegetables
5 - 10 servings
22
Sample Shopping List
Grain Products:
Vegetables and Fruit:
Milk Products:
Meat and Alternatives:
Other:
Healthfull
HINTS
24
Eastern Ontario
Health Unit
Bureau de santé
de l’est de l’Ontario
HEALTH FULL
BEST BUYS in ...
June 2005
Grain Products
Plain breads, cereals, pasta and grains
are generally low priced foods which
provide a lot of food energy!
MORE EXPENSIVE ITEMS


PASTA / RICE / GRAINS


The more processed the products,
(eg. crackers, pre-seasoned
noodles and rice preparations) the
more expensive they are.
Bakery products are expensive
and provide little nutrition and a lot
of fat and sugar.
BREADS

Buy pasta on special. It keeps
indefinitely when stored in a dry
place.
Select brown rice and whole wheat
pasta for more nutritional value.
Try couscous, bulgur or millet for
variety.
BREAKFAST CEREALS


Hot cereals are the best buys.
Save up to 30% of cost by buying
unsweetened versus sweetened
cereals.
100% whole wheat breads provide the best
food value.
Buy day old breads and save as much as
50% of cost. Breads can be kept frozen
for up to 2 months. If they get stale, heat
them for a short time.
Save about 10% of cost by buying "no name"
brands.
Specialty breads (eg. pumpernickel, rye, pita,
sour dough) may cost up to twice as much
but they provide variety and are still
relatively inexpensive.
For more information, please contact the Eastern Ontario Health Unit
For more
information,
theand
Eastern
Ontario
at 933-1375
or atplease
1 800contact
267-7120
ask for
HealthHealth
Line. Unit
at 933-1375 in Cornwall
or Web
toll free
800 267-7120 and ask for Health Line.
Visit our
siteatat1www.eohu-bseo.on.ca.
105-0123e
Head Office/Siège social
1000, rue Pitt Street
CORNWALL, ON K6J 5T1
Tel./tél.: (613) 933-1375
or/ou 1 800 267-7120
Fax/télécopieur: (613) 933-7930
60, rue Anik Street, Unit/Unité # 2
ALEXANDRIA, ON K0C 1A0
Tel./tél.: (613) 525-1112
Fax/télécopieur: (613) 525-2603
787, rue Principale Street
P.O. Box/C.P. 338
CASSELMAN, ON K0A 1M0
Tel./tél.: (613) 764-2841
or/ou 1 800 267-8260
Fax/télécopieur: (613) 764-0264
134, Main St. East/rue Main Est
Suite/Bureau 301
HAWKESBURY, ON K6A 1A3
Tel./tél.: (613) 632-4355
or/ou 1 800 565-2314
Fax/télécopieur: (613) 632-4171
2884, rue Chamberland Street
nd
Unit 2, 2 Floor/Unité 2, à l’étage
ROCKLAND, ON K4K 1M6
Tel./tél.: (613) 446-1400
Fax/télécopieur: (613) 446-1454
457, Main St. East/rue Main Est
P.O. Box/C.P. 616
WINCHESTER, ON K0C 2K0
Tel./tél.: (613) 774-2739
Fax/télécopieur: (613) 774-4079
25
Eastern Ontario
Health Unit
Bureau de santé
de l’est de l’Ontario
HEALTH FULL
Best buys in ...
Vegetables and Fruit
Good Value in Fruit
(when in season)
Good Value in Vegetables
(when in season)
Kiwis
Plums
Peaches
Pears
Grapefruit
Watermelon
Grapes
Oranges
Bananas
Apples
Green beans
Cauliflower
Brussel sprouts
Sweet potatoes
Tomatoes
Lettuce
Spinach
Squash
Broccoli
Rutabagas (turnips)
Cabbage
Carrots
Potatoes
In Season
 Buy fresh!
 Remember that the darker the colour
(orange, yellow, or green), the better the
nutritional value.
 Make sure the product is at its peak of
freshness and stored properly so that it
won’t spoil too quickly.
 Save as much as 25% of the cost by buying
apples, oranges, and potatoes in prepackaged bags rather than individually.
Make sure, however, that you can use them
before they spoil.
 Select small apples, bananas, etc., for
children rather than large fruit.
 Try to grow your own vegetables. Anyone
can do it! All you need is a small space and
a few seeds to start.
 When looking at price/kg, consider the
waste (e.g. peel, pit, core).
Adapted with permission from the Ottawa-Carleton Health Department - Heart Beat Program
April 2005
Good Value in Juices
Orange juice
Apple juice
Tomato juice
Juice bought in a single
serving size container
costs more than twice as
much as juice in a large
container. Save by using
a thermos or container
from home.
Frozen and Canned
 Canned and frozen products
are comparable nutritionally to fresh
produce.
Canned vegetables, however,
contain much more salt. To preserve the
nutrient value of frozen products, prevent
thawing before cooking.
 When out of season, check the price of fresh
against comparable frozen and canned
products.
 Buy frozen vegetables in bags rather than in
boxes. They are cheaper!
 Frozen peas, corn, green beans, mixed
vegetables, and spinach are the best buys in
frozen products. They all cost about the
same price.
 Save about 30% of the price by buying “no
name” frozen products or lower priced brand
name products.
 Compare the price of canned products using
unit pricing to find the best buy.
For more information, please contact the Eastern Ontario Health Unit
For more
information,
theand
Eastern
Ontario
at 933-1375
or atplease
1 800contact
267-7120
ask for
HealthHealth
Line. Unit
at 933-1375 in Cornwall
or Web
toll free
800 267-7120 and ask for Health Line.
Visit our
siteatat1www.eohu-bseo.on.ca.
105-0122e
Head Office/Siège social
1000, rue Pitt Street
CORNWALL, ON K6J 5T1
Tel./tél.: (613) 933-1375
or/ou 1 800 267-7120
Fax/télécopieur: (613) 933-7930
60, rue Anik Street, Unit/Unité # 2
ALEXANDRIA, ON K0C 1A0
Tel./tél.: (613) 525-1112
Fax/télécopieur: (613) 525-2603
787, rue Principale Street
P.O. Box/C.P. 338
CASSELMAN, ON K0A 1M0
Tel./tél.: (613) 764-2841
or/ou 1 800 267-8260
Fax/télécopieur: (613) 764-0264
134, Main St. East/rue Main Est
Suite/Bureau 301
HAWKESBURY, ON K6A 1A3
Tel./tél.: (613) 632-4355
or/ou 1 800 565-2314
Fax/télécopieur: (613) 632-4171
2884, rue Chamberland Street
nd
Unit 2, 2 Floor/Unité 2, à l’étage
ROCKLAND, ON K4K 1M6
Tel./tél.: (613) 446-1400
Fax/télécopieur: (613) 446-1454
457, Main St. East/rue Main Est
P.O. Box/C.P. 616
WINCHESTER, ON K0C 2K0
Tel./tél.: (613) 774-2739
Fax/télécopieur: (613) 774-4079
26
Eastern Ontario
Health Unit
Bureau de santé
de l’est de l’Ontario
HEALTH FULL
April 2005
BEST BUYS in ...
Milk Products
COMPARE THE COST OF MILKS
Liquid and powdered milk are the
best buy in this food group.
Chocolate
$$$$
MILK & CREAM
Evap.
Whole
Skim

Buy milk in bags. It's about 35%
cheaper than in cardboard cartons.

Use evaporated 2% milk instead of
cream in recipes.

Creams and sour cream can be
highest in fat, lowest in nutrients
and the most expensive.
ese costs high in
e
h
C
as
a
ese
che wice still
t
d
sse ore, is t but is ium.
m sal calc n
ow
of
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goo e or gr to sa v
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S cheese

by
0%
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e
20 r stor
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e
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S ng "no ese

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i
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y
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bu ped che
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2%
1%
2%
Milk
1%
Milk
Powder
$
Skim
Milk
Powder
oce
Pr



Skim
Milk
Whole Chocolate Evap.
Milk
Milk
Milk
YOGO
URT
 Bu
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they are e containers;
cheaper.
 Buy
 Pla "no name" yogo
urts.
in yo
choice. gourt is the bes
A dd you
r own t
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gs.
For more information, please contact the Eastern Ontario Health Unit
For more
information,
theand
Eastern
Ontario
at 933-1375
or atplease
1 800contact
267-7120
ask for
HealthHealth
Line. Unit
at 933-1375 in Cornwall
or
toll
free
at
1
800
267-7120
and
ask
for
Health Line.
Visit our Web site at www.eohu-bseo.on.ca.
105-0121e
Head Office/Siège social
1000, rue Pitt Street
CORNWALL, ON K6J 5T1
Tel./tél.: (613) 933-1375
or/ou 1 800 267-7120
Fax/télécopieur: (613) 933-7930
60, rue Anik Street, Unit/Unité # 2
ALEXANDRIA, ON K0C 1A0
Tel./tél.: (613) 525-1112
Fax/télécopieur: (613) 525-2603
787, rue Principale Street
P.O. Box/C.P. 338
CASSELMAN, ON K0A 1M0
Tel./tél.: (613) 764-2841
or/ou 1 800 267-8260
Fax/télécopieur: (613) 764-0264
134, Main St. East/rue Main Est
Suite/Bureau 301
HAWKESBURY, ON K6A 1A3
Tel./tél.: (613) 632-4355
or/ou 1 800 565-2314
Fax/télécopieur: (613) 632-4171
2884, rue Chamberland Street
nd
Unit 2, 2 Floor/Unité 2, à l’étage
ROCKLAND, ON K4K 1M6
Tel./tél.: (613) 446-1400
Fax/télécopieur: (613) 446-1454
457, Main St. East/rue Main Est
P.O. Box/C.P. 616
WINCHESTER, ON K0C 2K0
Tel./tél.: (613) 774-2739
Fax/télécopieur: (613) 774-4079
27
Eastern Ontario
Health Unit
Bureau de santé
de l’est de l’Ontario
HEALTH FULL
Best Buys In...
Meat and Alternatives
Poultry


Buy utility poultry (blue
tag). It is as tasty and
nutritious but costs less
because it may have a wing
missing or bruised skin.
Basted turkeys are higher
priced and have a higher fat
and salt content.
Meat Alternatives
 Meat alternatives like eggs,
dry beans, lentils, and peas
are your best buys.
 Purchase peas, beans, and
lentils in dry form.
Canned is more expensive.
 Prepackaged legumes may
be cheaper than in bulk.
Compare their prices.
More To Think About!





Good Value
in Meat Cuts
Organ Meat
Stew Meat
Shoulder (Pork)
Chuck/Blade
Brisket Point (Less tender)
Cross Rib
Sirloin Tip
Outside Round
Bottom or Inside Round
Wieners and Cold Cuts



Best Buys
in Frozen Fish
Orange Roughy
Ocean Perch
Boston Blue Fish
Haddock
Smelts
Don’t buy more than you
need. A large serving of
uncooked meat for one
person is 120 g (4 oz.).
Buy regular or medium
ground beef but be sure to drain the fat while cooking.
Buy lean or extra lean ground beef when on sale.
Family size bulk packages may be cheaper but check the
price per kilogram.
Consider the bone and fat as losses when comparing meat
prices.
Pre-marinated, peppered meat with added sauces are
about 25% more expensive.
June 2005
Though wieners are
inexpensive, they provide
half the protein and iron
found in regular meat and
are high in fat, calories and
salt.
Buy cold cuts from the
deli counter or a “no
name” product rather
than a brand name
package.
Fish
Canned tuna, salmon, and
sardines are economical
choices. Compare brands
for best buy.
Good News
Lower priced and less tender
meat contains less fat and
therefore is a good choice.
Bring out its great flavour by
tenderizing it:
 Use moist cooking
methods (e.g. stewing, pot
roast).
 Marinate the meat
overnight.
 Pound the meat using a
mallet.
Adapted with permission from the Ottawa-Carleton Health Department - Heart Beat Program
For more information, please contact the Eastern Ontario Health Unit
For more
information,
theand
Eastern
Ontario
at 933-1375
or atplease
1 800contact
267-7120
ask for
HealthHealth
Line. Unit
at 933-1375 in Cornwall
or
toll
free
at
1
800
267-7120
and
ask
for
Health Line.
Visit our Web site at www.eohu-bseo.on.ca.
105-0120e
Head Office/Siège social
1000, rue Pitt Street
CORNWALL, ON K6J 5T1
Tel./tél.: (613) 933-1375
or/ou 1 800 267-7120
Fax/télécopieur: (613) 933-7930
60, rue Anik Street, Unit/Unité # 2
ALEXANDRIA, ON K0C 1A0
Tel./tél.: (613) 525-1112
Fax/télécopieur: (613) 525-2603
787, rue Principale Street
P.O. Box/C.P. 338
CASSELMAN, ON K0A 1M0
Tel./tél.: (613) 764-2841
or/ou 1 800 267-8260
Fax/télécopieur: (613) 764-0264
134, Main St. East/rue Main Est
Suite/Bureau 301
HAWKESBURY, ON K6A 1A3
Tel./tél.: (613) 632-4355
or/ou 1 800 565-2314
Fax/télécopieur: (613) 632-4171
2884, rue Chamberland Street
nd
Unit 2, 2 Floor/Unité 2, à l’étage
ROCKLAND, ON K4K 1M6
Tel./tél.: (613) 446-1400
Fax/télécopieur: (613) 446-1454
457, Main St. East/rue Main Est
P.O. Box/C.P. 616
WINCHESTER, ON K0C 2K0
Tel./tél.: (613) 774-2739
Fax/télécopieur: (613) 774-4079
Basic
Shelf
Needs
29
Basic Shelf Needs
Note: This list includes food and ingredients that you can store in a cupboard.
Grain Products
•
•
•
•
White rice
Macaroni
Spaghetti
Soda crackers
Vegetables and Fruits
•
•
•
•
•
•
•
Potatoes
Onions
Carrots
Tomatoes
Canned tomatoes, mushrooms and peas
Canned peaches, pineapple and fruit cocktail
Canned tomato soup
Milk Products
•
Skim milk powder
Meat and Alternatives
•
•
•
Canned red kidney and navy beans, chickpeas
Dried lentils
Peanut butter
30
Basic Shelf Needs
Note: The “100% peanuts”, natural peanut butter
needs to be refrigerated after opening.
Fats and Oils
•
•
•
Margarine
Vegetable oil
Salad dressing and vinaigrette
Baking Ingredients
•
•
•
•
•
•
•
•
•
•
•
All-purpose flour
White sugar
Brown sugar
Baking powder
Baking soda
Cornstarch
Rolled oats
Raisins
Tapioca
Cornmeal
Cocoa powder
Seasonings
•
•
•
•
•
•
•
•
•
•
•
Salt
Pepper
Chicken broth
Soy sauce
White vinegar
Worcestershire sauce
Ketchup
Basil, oregano, parsley and thyme
Paprika, cayenne pepper, cinnamon,
chili powder and bay leaves
Garlic powder and ginger powder
Lemon juice
The
ABCs
of Culinary
Math
32
Culinary Math
How many ounces of broccoli gives 1 cup of florets? How many cans of beef broth should you
open if you need 2 cups? For an approximate answer, here is a practical table:
A
Almonds, shelled, blanched 225 g = 375 ml whole = 500 ml slivered
1/2 pound = 1 1/2 cups whole = 2 cups
slivered
Apples
450 g = 3 medium = 700 to 750 ml
chopped or sliced
1 pound = 3 medium = 2 ¾ to 3 cups
chopped or sliced
Apricots, dried
Beans, green, fresh 450 g = 875 ml whole
1 pound = 3 ½ cups whole
Beans, green, frozen
1 bag (1 kg) = 1.450 litres
1 bag (1 kg) = 2.2 lbs = 5 ¾ cups
Beans, kidney, canned
19 oz = 540 ml = 2 cups + 3 tbsp
Beans, kidney, dried
450 g = 625 ml = 1.375 litres cooked
1 pound = 2 1/2 cups = 5 ½ cups cooked
450 g = 675 ml = 1.125 to 1.375 litre
cooked
1 pound = 2 ¾ cups = 4 ½ to 5 ½ cups
cooked
Beans, navy, dried
Asparagus, fresh
Beef broth
450 g = 16 to 20 thin spears
1 pound = 16 to 20 spears
450 g = 575 ml = 1.375 litres cooked
1 pound = 2 1/3 cups = 5 ½ cups cooked
1 can (284 ml) = 10 oz = 1 ¼ cups
Beef, ground
B
Bananas
450 g = 3 to 4 medium = 500 ml sliced =
425 ml mashed
1 pound = 3 to 4 medium = 2 cups sliced
= 1 ¾ cups mashed
450 g = 500 ml uncooked
1 pound = 2 cups uncooked
Beets, fresh, without tops
450 g = 500 ml chopped
1 pound = 2 cups chopped
33
Bread
Cauliflower
1 slice fresh = ½ cup soft crumbs = ¼ to
1/3 cup dry crumbs
Celery
1 slice fresh = 125 ml soft crumbs = 60 to
75 ml dry crumbs
Broccoli, fresh
450 g = 500 ml chopped
1 pound = 2 cups chopped
Broccoli, frozen
1 bag (1 kg) = 1.4 litre
1 bag (1 kg) = 2.2 lbs = 5 2/3 cups
chopped
C
450 g = 375 ml small florets
1 pound = 1 ½ cup small florets
1 stalk = 125 ml chopped or sliced
1 stalk = ½ cup chopped or sliced
Cheese cheddar, Monterey Jack
450 g = 1 litre shredded or grated
1 pound = 4 cups shredded or grated
Cheese Parmesan, Romano
15 g = 250 ml shredded or grated
Chicken broth
1 can (284 ml) = 10 oz = 1 ¼ cup
Cabbage
Corn, fresh
450 g = 875 to 1.125 litres shredded =
500 ml cooked
2 to 3 ears = 250 ml kernels
2 to 3 ears = 1 cup kernels
1 pound = 3 ½ to 4 ½ cups shredded = 2
cups cooked
Corn, frozen
Carrots, fresh
450 g without tops = 750 ml chopped or
sliced = 625 to 750 ml shredded
1 medium = 125 ml chopped or sliced =
½ cup chopped or sliced
1 pound without tops 3 cups chopped or
sliced = 2 ½ to 3 cups shredded
Carrots, frozen
1 package (450 g) = 625 to 750 ml sliced
1 package (1 pound) = 2 ½ to 3 cups sliced
1 bag = 425 ml
1 bag (10 oz) = 1 ¾ cup kernels
Cornmeal
450 g dry = 750 ml uncooked = 3 litres
cooked
1 pound dry = 3 cups uncooked = 12 cups
cooked
34
E
M
Egg, large
1 yolk = 15 ml; 1 yolk = 1 tablespoon
1 white = 30 ml; 1 white = 2 tablespoons
Macaroni
7 to 8 = 500 ml
7 to 8 = 2 cups
Mushrooms
G
450 g = 1 litre dry = 2 litres cooked
1 pound = 4 cups dry = 8 cups cooked
225 g = 625 to 750 ml sliced = 250 ml sliced
sautéed
½ pound = 2 ½ to 3 cups sliced = 1 cup
sliced sautéed
Garlic
2 medium cloves = 5 ml minced
2 medium cloves = 1 teaspoon minced
Green onions
2 medium, white part only = 15 ml
2 medium, white part only = 1 tablespoon
Green onions
2 medium with green tops = 60 ml
2 medium with green tops = ¼ cup
H
Herbs, basil, cilantro, dill, parsley, thyme
N
Noodles
450 g = 1.5 litres dry = 1.75 litres cooked
1 pound = 6 cups dry = 7 cups cooked
O
Onion
1 medium = 125 ml minced = 175 to 250 ml
chopped
1 medium = ½ cup minced = ¾ to 1 cup
chopped
15 ml, fresh, chopped = 5 ml dried
1 tablespoon, fresh, chopped = 1 teaspoon
dried
Orange
L
1 medium = 2 tablespoons grated peel and
1/3 cup juice; 1 pound = 3 medium = 1 cup
juice
Lemon
1 medium = 10 to 15 ml grated peel and
45 ml juice
450 g = 4 to 6 medium lemons = 250 ml juice
1 medium = 30 ml grated peel and 75 ml juice
450 g = 3 medium = 250 ml juice
P
Peas, frozen
1 bag = 500 ml
1 package (10 oz) = 2 cups
35
Peppers
1 medium sweet = 250 ml chopped
1 medium sweet = 1 cup chopped
Potatoes, sweet
450 g = 3 medium = 875 ml to 1 litre cubed
or sliced = 500 ml mashed
1 pound = 3 medium = 3 ½ to 4 cups cubed
or sliced = 2 cups mashed
R
Rice, brown
250 ml uncooked = 1 litre cooked
1 cup uncooked = 4 cups cooked
Rice, white
250 ml uncooked = 750 ml cooked
1 cup uncooked = 3 cups cooked
S
Spinach, fresh
450 g = 2 to 2.5 litres torn
1 pound = 8 to 10 cups torn
Squash, yellow or zucchini
450 g = 3 medium = 625 ml sliced
1 pound = 3 medium = 2 ½ cup sliced
Squash, winter
450 g = 250 ml mashed
1 pound = 1 cup mashed
T
Tomato, fresh
1 medium = 125 ml chopped; 450 g = 3
large = 4 medium = 375 ml chopped
1 medium = ½ cup chopped; 1 pound = 3
large = 4 medium = 1 ½ cup chopped
Tomatoes, canned
1 can (28 oz) crushed = 796 ml
1 can (28 oz) crushed = 3 ¾ cups
Y
Yogurt
1/2 pint = 8 oz = 1 cup = 250 ml
Note
¼ cup
½ cup
¾ cup
1 cup
1/3 cup
=
=
=
=
=
60 ml
125 ml
175 ml
250 ml
75 ml
2/3 cup = 150 ml
1 oz = 30 ml or 28
g depends
if by fluid or
weight
1 pound = 450 g
or 16 oz
Pick
Your
Own
at the
Store
37
PICK YOUR OWN at the Store
WHAT TO LOOK FOR
HOW TO STORE
TIPS
Apples
Firm fruit with a pleasant
smell.
In the fridge in an open
plastic bag for up to 2-3
weeks.
Softens ten times faster
at room temperature.
Bananas
Bright, firm, yellow fruit.
At peak of ripeness, brown
specks appear.
At room temperature until
ripe.
Bananas lose flavour in
the fridge.
Blueberries
Plump berries with good
colour.
In the fridge in the
container they were
sold in for up to 10 days
(blueberries) or 1-2 days
(others).
Don’t wash until ready
to serve.
Melons with a strong
aroma. The blossom end
(opposite the indented end
where the stem used to
be) should yield to gentle
pressure.
At room temperature until
ripe, then in the fridge for
up to 3 days (whole) or in
a covered container for up
to 2 days (cut).
A ripe cantaloup has
a yellowish cast to its
rind.
Grapefruit
Fruit that is heavy for its
size, with firm, blemishfree, thin skin.
At room temperature for
up to 1 week, or in the
fridge in an open plastic
bag for up to 1 month.
Produces odours
absorbed by meat,
eggs, and dairy.
Grapes
Well-coloured plump fruit
attached to pliable stems.
In the fridge in a closed
Don’t wash until ready
plastic bag for up to 5 days. to serve. Absorbs
odours from leeks and
green onions.
Kiwi
Plump, unwrinkled fruit
that gives to gentle
pressure.
At room temperature in
a closed paper bag until
ripe.* Then in the fridge
for up to 1-2 weeks.
Raspberries
Strawberries
Cantaloup
Honeydew
Melon
Water-stained exterior
doesn’t affect taste.
Adapted from Canadian & U.S. Prod. Marketing Association & U.S. Department of Agriculture
FRUIT
38
PICK YOUR OWN at the Store
Oranges
WHAT TO LOOK FOR
HOW TO STORE
TIPS
Firm, heavy fruit with
bright-looking skin.
At room temperature for
up to 1 week or in the
fridge in an open plastic
bag for up to 1 month.
Rich-coloured fruit that is
fairly firm or a little soft.
At room temperature in
Peaches get juicier, not
a closed paper bag until
sweeter, as they ripen.
ripe.* Then in the fridge (in
a single layer) for up to 1
week.
Pears
Fruit that has begun to
soften.
At room temperature in
Ripe when the flesh
a closed paper bag until
around the stem yields
ripe.* Then in the fridge (in to gentle pressure.
a single layer) for up to 2-3
days.
Plums
Fairly firm to slightly soft,
plump fruit.
Watermelon
Whole melon that’s
symmetrical. Cut melon
with deep red colour that’s
free from white streaks.
At room temperature in
a closed paper bag until
ripe.* Then in the fridge
for up to 3-5 days.
At room temperature 1-2
days or in the fridge for up
to 1 week (whole) or in a
covered container for 2-3
days (cut).
Tangerines
Peaches
Nectarines
*TIP $: Produces odours
absorbed by meat,
eggs, and dairy.
Avoid fruit that’s too
hard or soft.
Underbelly should be
creamy, not yellowish.
Storing fruit in a paper bag
hastens ripening.
Adapted from Canadian & U.S. Prod. Marketing Association & U.S. Department of Agriculture
FRUIT
Mmm...
recipes
40
Pot Roast
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
1.
2.
Brown pot roast meat on all sides in a little hot oil, in a big heavy pot.
Season with salt and pepper, and add a small amount of liquid (water or soup stock). Cover tightly and simmer in a 160°C (325°F) oven or on the stove-top, until
tender, about 1 hour per 450 g (1 pound) or 2 hours per kg (2.2 lb).
Cut vegetables into chunks (about one medium potato and ½ carrot per person), and
add for the last half-hour of cooking.
Yield: 4-6 servings per kg or 2-3 servings per lb
3.
Roasted or Baked Chicken
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
1.
2.
3.
Remove neck and giblets from inside. Keep them to make a broth.
Bake at 160°C (325°F) for about 1 hour per kg (about 30 minutes per pound).
Baste occasionally; chicken is done when leg moves freely in the joint. Baking in a
covered casserole makes it moister. To brown, remove the casserole cover for the
last 5 to 10 minutes of cooking for crispy, golden chicken.
Yield: about 4 servings per kg or 2 servings per lb
41
“Catch-All” Casserole from Leftovers
1.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
Note: The yield is variable depending on the amount of leftovers.
In a large baking dish, add chunks of cooked meat, fish (like canned tuna) or poultry and
an equal amount of cooked vegetables. You can also add cooked rice, macaroni or
potato. Mix well.
2.
3.
4.
For each 500 ml (2 cups) of the above mixture, add about 250 ml (1 cup) of liquid:
condensed cream soup, milk, vegetable broth, meat stock, tomato sauce or gravy.
Add a topping: bread crumbs, grated cheese or pie crust.
Heat thoroughly at 190°C (375°F) for about 30 minutes.
Stir Fry
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
1.
Cut 500 ml (2 cups) of cooked meat into bite-size pieces. Prepare an equal amount of
cut-up vegetables (carrots, celery, green peppers, onions, mushrooms, etc.).
2.
In a heavy frying pan or wok, heat 15-30 ml (1-2 tbsp) of oil. Add vegetables and cook
until tender-crisp, stirring constantly.
Add 250 ml (1 cup) of beef or chicken broth to the vegetables. Stir in a mixture of
30 ml (2 tbsp) cornstarch and 7 ml (½ tbsp) soy sauce. Stir until it thickens.
3.
4.
5.
Add cooked meat. Heat thoroughly.
Serve with rice, noodles or pasta.
YIELD: 4 PORTIONS
42
Omelette
1.
2.
3.
4.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
In a bowl, beat 2 eggs and 30 ml (2 tbsp) of milk. Add a dash of salt and pepper.
Heat some oil, about 5 ml (1 tsp) in a frying pan.
Pour in egg mixture. Cook at low heat.
During cooking, lift edges and tip pan so that uncooked mixture flows underneath.
Do not stir. Cook until omelet is set.
Sprinkle half of omelette with leftover cooked vegetables, tomato slices, cubes of
onion, green pepper or grated cheese.
5.
6.
Fold over half of omelette and serve.
Yield: 1 adult portion or 2 kid’s portions
43
Vegetable Frittata
1.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
Mix together 375 ml (1 ½ cups) vegetables (like onions, green pepper, mushrooms,
etc.). Cook in small amount of oil. You may add canned tomatoes previously drained.
2.
In a mixing bowl, beat about 5 eggs with 125 ml (½ cup) bread crumbs, 5ml (1 tsp)
Worcestershire sauce and 125 ml (½ cup) cheese. Add in the cooked vegetables.
Pour mixture in an oven-safe container. Bake for about 30 minutes at 180°C (350°F) or
until the top is a nice, light-brown colour.
3.
4.
Serve hot or cold.
Yield: about 3 portions
44
French Toast
1.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
Mix together, 1 egg, 250 ml (1 cup) of milk, 5 ml (1 tsp) of sugar and a little cinnamon in
a bowl.
2.
Use stale slices of bread if you have some (or fresh bread slices), dip the bread in the
egg mixture (both sides of the slice).
3.
4.
5.
Pre-heat pan on medium heat.
Cook each side in pre-heated pan until golden.
French toast can be cooked ahead of time, frozen and reheated in the toaster.
Yield: about 6 slices
Pancakes
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
1.
2.
3.
4.
5.
Mix 2 eggs, 250 ml (1 cup) of milk, 250 ml (1 cup) of flour and 5 ml (1 tsp) of baking
powder in a bowl.
Heat some oil or melt some margarine in a frying pan at medium heat.
Pour about 60 ml (¼ cup) of the mixture in the pan and tilt to spread.
Cook until bubbles appear then flip and cook the other side until lightly golden.
Pancakes can be prepared and cooked ahead of time and reheated in the microwave
the next day.
Yield: about 8 pancakes
45
Macaroni and Cheese
1.
2.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
Cook some macaroni according to package directions. Drain. Put back in the pot.
3.
4.
For each 750 ml (3 cups) of cooked pasta, add 2 eggs, 125 ml (½ cup) of milk and
15 ml (1 tsp) of margarine. Mix well.
Add 500 ml (2 cups) of shredded cheddar cheese. Mix well.
Cook on low heat for 2 to 3 minutes. Season to taste.
Yield: 2 to 3 portions
Pasta and Beans Casserole
Source: Eastern Ontario Health Unit
1.
2.
Cook some pasta, according to the package directions. Drain.
Pour some tomato sauce over the drained pasta. For each 250 ml (1 cup) of cooked
pasta, use 125 ml (½ cup) of sauce.
Drain a 540 ml (19 oz) can of cooked beans (such as red kidney beans, navy beans,
chickpeas, etc.) and add some to the pasta. For each 250 ml (1 cup) of cooked pasta,
add 125 ml (½ cup) beans.
3.
4.
Mix gently and heat up until ready.
Optional: Mix in some shredded cheese.
1 ½ cup of casserole = 1 portion
46
Liver Teriyaki
1.
Source: Eastern Ontario Health Unit
Mix together 50 ml (¼ cup) of soy sauce, 50 ml (¼ cup) of vinegar, about 2 ml (½ tsp)
of ginger powder and 2 ml (½ tsp) of garlic powder, according to taste. Set aside.
2.
3.
Slice one onion and 454 g (1 lb) of beef or pork liver into thin strips.
Put about 15 ml (1 tbsp) of vegetable oil in a frying pan and cook the liver and onion at medium-high heat for about 3 minutes, stirring frequently.
4.
Pour the soy sauce mixture over the liver and onion and cook at low heat for about 10 minutes, stirring once or twice.
5.
Serve with 125 ml (½ cup) of rice and 125 ml (½ cup) vegetables per person.
Yield: 4 to 6 portions
Bean Salad
Source: Eastern Ontario Health Unit
1.
Drain the content of one can (540 ml) of cooked beans (such as red kidney beans, navy beans, chickpeas, etc.) and put it in a bowl.
2.
3.
4.
Drain the content of one can (540 ml) of green or yellow beans.
Put it in the same bowl.
Pour about 30 ml (2 tbsp) of Italian salad dressing over the beans and toss gently.
Refrigerate.
Yield: about 4 portions
47
Fruit Crisp
1.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
Place 500 ml (2 cups) of fresh or frozen fruit in a 1.5 L greased baking pan or casserole.
If using canned fruit (540 ml can), drain first.
2.
3.
4.
In a bowl, mix together 175 ml (3/4 cup) rolled oats, with a little bit of brown sugar and 60 ml (¼ cup) each of all-purpose flour and margarine, until crumbly.
Sprinkle evenly over the fruit.
Bake, uncovered, at 190°C (375°F) for about 30 min. or until fruit is tender and topping
is golden brown.
Yield: 4 portions
Chocolate Cream
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
1.
Mix together, with a fork, 375 ml (1 1/2 cup) of plain yogurt, about 15 ml (1 tbsp) of cocoa powder and about 30 ml (2 tbsp) of sugar.
2.
Serve in individual container and sprinkle with coconut if desired.
Yield: 2 portions
48
Fruit Tapioca
1.
2.
3.
4.
5.
6.
7.
45 ml (¼ cup) minute tapioca
250 ml (1 cup) water
125 ml (½ cup) peach juice (from draining the peaches)
125 ml (½ cup) orange juice
125 ml (½ cup) white sugar
250 ml (1 cup) canned peaches, drained and diced
Mix the tapioca and water in a pot.
Heat until boiling, stirring continuously.
Remove from heat and add peach juice and orange juice.
Let the mixture cool down.
Add the sugar and mix.
Add the peaches and mix gently.
Allow the pudding to cool down completely in the fridge.
Variation: You can replace the peaches with drained fruit salad.
(Yield: 6 portions)
Source: Bien manger à petits prix. Carrefour des cuisines collectives.
49
Yogsicles
Adapted from: L’alimentation des enfants de 2 à 5 ans.
Fédération des producteurs de lait du Québec.)
250 ml (1 cup) 250 ml (1 cup) 125 ml (½ cup) 1.
2.
3.
4.
fruit, plain or vanilla yogurt
concentrated frozen orange juice, 100% pure,
not diluted, thawed
milk
Mix all the ingredients together.
Pour the mixture into popsicle-like containers.
Insert a stick into the middle of each Yogsicle-to-be.
Freeze.
Yield: 12 yogsicles
Variation: You can use grape juice instead of orange.
Note: You will find the concentrated frozen orange juice or grape juice in the frozen food section of the grocery store.
50
Orange Mousse
1.
2.
3.
4.
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
125 ml (½ cup) 15 ml (1 tbsp)
150 ml (2/3 cup)
45 ml (3 tbsp)
45 ml (3 tbsp)
1 pinch
cold water
lemon juice
skim milk powder
white sugar
concentrated frozen orange juice, thawed but not diluted
orange peel/zest (optional)
Beat together the cold water, lemon juice, milk powder and sugar for about 10 minutes (or until the mixture forms firm peaks)
Add the concentrated orange juice and the zest.
Pour in dessert cups.
Refrigerate and serve within 2 hours
(After 2 hours, the mousse will start to break down).
Yield: 2 portions
51
Fish Burgers
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
2 cans (213 g each)
2
1
1
75 ml (1/3 cup)
60 ml (¼ cup)
1.
2.
3.
4.
5.
6.
canned salmon or tuna
medium carrots, grated
small potato, grated
egg, beaten
oatmeal
vegetable oil
crushed soda crackers as needed
Mash the salmon (crushing the bones).
Add the vegetables, egg and oatmeal. Mix well.
Form into little patties.
Dip into some crushed soda crackers.
Pan-fry both sides in a small quantity of hot oil.
Serve in a hamburger bun.
OR
7.
8.
9.
Wrap individually in foil and freeze.
To serve, put in oven at 200°C (400°F) for 10 to 15 min.
Yield: 6 portions)
Put on paper towels. Let cool.
52
Lentils Casserole
Adapted from: Everybody’s Food Budget Book. City of Ottawa. 2002
15 ml (1 tbsp)
2
1
2 ml (½ tsp)
2 ml (½ tsp)
750 ml (3 cups)
250 ml (1 cup)
796 ml
(1 can)
15 ml (1 tbsp)
1.
2.
3.
4.
5.
vegetable oil
large onions, chopped
medium carrot, grated
thyme
oregano
chicken broth
dried lentils, rinsed
tomatoes
dried parsley
Salt and pepper (to taste)
Pan-fry the onions and carrot in oil.
Add thyme, oregano, broth and lentils and let simmer for 30 minutes.
Add tomatoes and let simmer for 10 minutes.
Garnish with parsley.
Serve warm with some bread or rice.
Yield: 4 portions
53
Pizza Pockets
Adapted from: Suppertime Survival. Roblin and Callaghan.
Preheat oven to 230°C (450°F).
Pizza Dough
Filling
Use one frozen bread dough from the store.
Thaw the dough in the refrigerator.
Separate each dough in four (4) balls (or more if you want smaller pockets).
Flatten each dough balls into round disks of about 18 cm (7 inches) or smaller.
About 500 ml (2 cups) shredded mozzarella cheese
About 250 ml (1 cup) pizza sauce (or tomato soup seasoned with some
basil, oregano, garlic powder & pepper)
About 250 ml (1 cup) thinly-sliced pepperoni, salami, tofu or cooked
chicken
1.
In a bowl, mix the mozzarella cheese, the pizza sauce and the pepperoni or alternative of your choice together.
2.
Divide the sauce mixture among the flattened dough. Spread the mixture, leaving an
edge.
Lightly wet dough around edges; fold in half over filling and seal edges by pressing together well with the back of a fork or using clean fingertips. Place on a lightly-
greased cookie sheet.
3.
4.
Bake in bottom half of oven for 12 to 15 minutes or until golden brown.
Suggestion: You can add a mixture of finely chopped green peppers, onions and mushrooms. However, if you do decrease the quantity of pepperoni or alternatives accordingly.
yield: 8 pizza pockets, depending on size
54
Not-So-Kraft Dinner
1.
Adapted from: Third Annual Cooking for Less Cookbook, Brant County Health Unit.
Add cooked ground beef, canned salmon or canned tuna.
2.
Add canned or leftover vegetables (such as cooked carrots or peas, chopped tomatoes,
chopped sweet red or green pepper, broccoli, etc.).
Add tomato sauce, tomato soup or tomato paste.
3.
4.
Turn into a casserole by adding some leftover vegetables, leftover meat, tomato paste
and bread crumbs for topping.
Add garlic or Mrs. Dash© (a type of seasoning).
5.
55
Creole Kidney Bean Casserole
Adapted from: Basic Shelf Cookbook, York Health Unit, 1995.
5 ml (1 tsp) 1 2 250 ml (1 cup) 1 2 ml (1/2 tsp)
156 ml (1 can) 375 ml (1 ½ cups) 5-10 ml (1 to 2 tsp) 5 ml (1 tsp) 5 ml (1 tsp) 2 ml (1/2 tsp) 540 ml
(2 cans) 375 ml (1 ½ cups) 750 ml (3 cups) 7 ml (1 ½ tsp) 1.
2.
3.
4.
5.
vegetable oil
large onion, chopped
celery stocks, chopped
chopped carrots
green pepper, chopped
garlic powder
tomato paste
water
chili powder
oregano
vinegar
dry mustard
kidney beans, drained
salt and pepper
rice
water
salt
Turn on stove to medium heat. Heat oil in a large saucepan. Add onion and cook until soft, about 5 minutes.
Add celery, carrots, green pepper and garlic powder. Cook and stir over medium heat until vegetables are tender, about 15 minutes.
Add tomato paste, 375 ml (1 ½ cups) water, chili powder, oregano, vinegar, mustard and beans to the vegetables. Cook and stir until mixture boils. Turn heat to low. Add salt and pepper to taste.
Cover and simmer for about 40 minutes. Stir several times. Add more water if mixture seems too thick.
Meanwhile, put rice, 750 ml (3 cups) water, and 7 ml (1 ½ tsp) salt into a medium saucepan. Turn stove to high heat and heat until the water boils. Turn heat to low, cover, and simmer until rice is tender. This will take about 20 minutes and all the
water will be absorbed.
6.
Serve the bean mixture over hot cooked rice.
Yield: 6 portions
56
Strata
Adapted from: Basic Shelf Cookbook, York Health Unit, 1995.
6
500 ml (2 cups) 6
500 ml (2 cups) 1 2 ml (1/2 tsp) 2 ml (1/2 tsp) 1 ml
(1/4 tsp) 1.
2.
3.
4.
5.
6.
7.
slices whole wheat or white bread
shredded cheese
eggs, beaten
milk
onion, finely chopped
oregano
salt
black pepper
Cut bread into cubes. Arrange cubes in prepared baking dish.
Sprinkle with half of the cheese.
In a medium bowl, combine eggs, milk, onion, oregano, salt and pepper.
Pour over bread.
Sprinkle with remaining cheese.
Cover with plastic wrap and refrigerate for several hours or overnight.
8.
Bake at 180C (350F) in preheated oven for 35 minutes or until golden brown and centre is set (the tip of a knife will come out clean).
Let stand for 5 minutes before cutting into squares.
Variations: Add your choice of vegetables, such as chopped broccoli, red and green peppers, sliced mushrooms. Layer over bread cubes in Step 1 and continue with the recipe.
Yield: 4 portions
Cooking
Tips
58
Easy, Everyday Equipment
If you find that you are missing some of the equipment you require for a recipe, here are some
alternative ideas:
Bowls
Empty saucepan can be used to mix your
recipe.
Cookie cutter
Measuring spoons
Use ordinary teaspoon for teaspoon
measure, a soup spoon for tablespoon
measure.
The top of a glass will do the job. Turn glass
upside down over the dough and press.
Muffin tins
Cookie sheet
Pastry blender
Cooling rack
Potato peeler
Turn over a cake pan and use the bottom.
Refrigerator shelf. Put cookie sheet or tray
across pulled out drawer.
Paper cups on a cookie sheet.
Two knives do the same job.
A sharp knife and some practice.
Cutting board
Regular large dinner plate.
Funnel
Cut the corner of an envelope or paper bag
for dry ingredients. Cut the corner of a
plastic bag for liquid ingredients.
Kettle
Saucepan with water, placed on a hot
burner.
Lid for a saucepan
Use a plate, a cake pan, or a cookie sheet; place
over top of saucepan. Careful, they get hot.
Measuring cups
Use regular-sized cup and always use the
same one. Mark 75 ml (1/3 cup), 125 ml
(1/2 cup) and 175 ml (3/4 cup) measures on
the side.
Rolling Pin
Empty, round, smooth bottle. Remove the
label and wash the bottle thoroughly before
use.
Soup ladle
Cup or a mug.
59
Ingredient Substitutions
If the recipe calls for
Baking powder
5 ml (1 tsp) Bread crumbs
250 ml (1 cup)
Broth, chicken
250 ml (1 cup)
Butter or margarine
250 ml (1 cup)
Buttermilk or sour milk
250 ml (1 cup)
Chocolate, unsweetened
1 square Corn syrup
250 ml (1 cup)
Cornstarch
15 ml (1 tbsp)
Cream, heavy
250 ml (1 cup)
Cream, light
250 ml (1 cup)
Cream, sour
250 ml (1 cup)
Use instead
1 ml (¼ tsp) baking soda + 2 ml (½ tsp) cream of tartar
175 ml (¾ cup) finely crumbled crackers or fine dry
cereal
1 bouillon cube or 1 envelope of instant beef broth
250 ml (1 cup) of vegetable oil
250 ml (1 cup) plain yogurt or
250 ml (1 cup) whole milk + 15 ml (1 tbsp) lemon juice
or vinegar (let stand for 5 minutes)
45 ml (3 tbsp) cocoa + 15 ml (1 tbsp) butter or
shortening
300 ml (1 ¼ cup) granulated sugar + 75 ml (1/3 cup)
water (except for baking)
30 ml (2 tbsp) all-purpose flour (for thickening)
250 ml (1 cup) evaporated milk (chill before whipping)
250 ml (1 cup) evaporated milk
250 ml (1 cup) plain yogurt or buttermilk 60
Ingredient Substitutions
If the recipe calls for
Flour, cake
250 ml (1 cup)
Fresh fine herbs
15 ml (1 tbsp)
Garlic
1 clove
Ketchup or chili sauce
125 ml (1/2 cup)
Milk, skim
250 ml (1 cup)
Milk, whole
250 ml (1 cup)
Onion
1 small
Oregano
5 ml (1 tsp)
Raisins
125 ml (1/2 cup)
Red pepper sauce
2-3 drops
Use instead
250 ml (1 cup) less 30 ml (2 tbsp) sifted all-purpose flour
5 ml (1 tsp) dried fine herbs
(1/4 tsp) garlic powder
125 ml (1/2 cup) tomato sauce + 30 ml (2 tbsp) sugar +
15 ml (1 tbsp) vinegar + 0.5 ml (1/8 tsp) each of ground
cloves and allspice
75 ml (1/3 cup) instant skim milk + 175 ml (3/4 cup) +
30 ml (2 Tbsp) cold water
125 ml (1/2 cup) evaporated milk + 125 ml (½ cup)
water, or 250 ml (1 cup) water + 75 ml (1/3 cup) skim
milk powder + 10 ml (2 tsp) melted butter, or 250 ml
(1 cup) skim milk + 10 ml (2 tsp) melted butter
15 ml (1 tbsp) dehydrated minced onion
6 ml (1 ¼ tsp) dried marjoram
125 ml (1/2 cup) prunes or pit-less dates
0.5 ml (1/8 tsp) ground red pepper (Cayenne) 61
Ingredient Substitutions
If the recipe calls for
Sugar, brown
250 ml (1 cup)
Tomato paste
15 ml (1 tbsp)
Tomato sauce
500 ml (2 cups)
Vinegar
5 ml (1 tsp)
Worcestershire Sauce
7 ml (1 ½ tsp)
Use instead
250 ml (1 cup) granulated sugar
15 ml (1 tbsp) ketchup
175 ml (3/4 cup) tomato paste + 250 ml (1 cup) water
10 ml (2 tsp) lemon juice
15 ml (1 tbsp) soy sauce + 1 drop red pepper sauce
Adapted from: Third Annual Cooking for Less Cookbook, Brant County Health Unit.
62
Remedies for Cooking Disasters
SOUPS
SAUCE
Soup curdled
For tomato soup, add tomato soup to milk
not milk to tomato soup.
Sauce too thick
Add liquid, stock, water, tomato juice, milk.
Soup or stew too thin
Add a handful of mashed potato flakes.
Sauce too thin
For 375 ml (1 ½ cup) of sauce, combine
15 ml (1 tbsp) cornstarch or potato starch
with 125 ml (1/2 cup) of cold water. Stir
into mixture. Heat gently until thickened.
~ OR ~
Knead together 15 ml (1 tbsp) flour and 5
ml (1 tsp) butter. Add to 375 ml (1 ½ cup)
of thin sauce.
VEGETABLES
GRAVY
Overcooked vegetables
Puree and use in soup (add stock, milk or
herbs).
~ OR ~
Puree with butter and herbs. Serve in
tomato halves.
Gravy is pale
If gravy is not salty, add a beef bouillon
cube.
~ OR ~
Brown flour before adding liquid.
Fatty soups and stews
Skim off surface fat with paper towels.
~ OR ~
Wrap ice cubes in cheese cloth or paper
towel. Skim off top.
Soggy mashed potatoes
Sprinkle in skim milk powder or potato
flakes till fluffy.
Burnt potatoes
Only if not too badly burnt, cut off burnt
portion and throw out. Place non-burnt
portion in clean pot with cold water and
add lemon juice. Bring to boil. Cook for
a few minutes.
Gravy is lumpy
Beat with whisk, rotary beater or pour
through wire strainer.
Gravy is thin
Add thickening agents: 5 ml (1 tsp)
cornstarch per 250 ml (1 cup) of liquid.
~ OR ~
Paste of flour and water.
~ OR ~
Instant potato flakes.
63
Remedies for Cooking Disasters
Gravy is fatty
Fat on top: Skim off with slice of bread.
~ OR ~
Place ice cubes in the gravy and remove
them quickly.
~ OR ~
If time allows, place gravy in the freezer for
½ hour and skim off with a spoon.
OTHER
Salty food
Add sugar, a small amount at a time. Taste
and repeat if necessary.
~ OR ~
If dish is of stew consistency, add 2 raw
potatoes, quartered (they will absorb
the salt). Leave in for 15 to 20 minutes.
Discard raw potatoes.
Too sweet
Add salt, a little at a time.
~ OR ~
If it is a main dish or a vegetable dish, add 5
ml (1 tsp) of vinegar.
Burnt food
Do not scrape bottom of burnt pot.
Separate unburned parts from burnt parts.
Throw out burnt food.
~ OR ~
Use a wooden spoon to transfer unburned
contents to a clean pot. Use clean water.
Bring to a boil.
Egg white will not whip
Make sure beater and/or bowls are clean
and free of grease.
~ OR ~
Let stand ½ hour at room temperature.
~ OR ~
Immerse bowl with egg white in lukewarm
water for 5 minutes.
~ OR ~
Add a pinch of baking soda.
~ OR ~
Add 5 ml (1 tsp) of cream of tartar for each
250 ml (1 cup) of egg whites.
MEAT
Burnt meat
Cut off edible portion and throw burnt
part in the garbage. To stretch out the
meat that is left, add more vegetables, rice
or pasta depending on the dish you are
making.
Roast is overcooked
Slice roast, add vegetables plus the cooking
liquid, a can of consommé soup or tomato
juice. Simmer for ½ hour, covered.
Roast is underdone
Slice and place under broiler for a few
minutes.
Adapted from: Third Annual Cooking for Less
Cookbook, Brant County Health Unit.
64
The Best of Leftovers
You can prevent spoilage and save time and money by storing and planning for leftovers.
How to Store Leftovers:
Wrap them tightly to avoid spoilage and save nutrients.
Place and store in refrigerator quickly after cooking to avoid spoilage.
Use within 2-3
days maximum after cooking.
Ideas for How to Use Common Leftovers
Vegetables
•
•
•
•
•
•
Add cold to a pasta or lettuce salad.
Add to a casserole.
Add to a can of soup.
Use potatoes as a casserole topping.
Use in omelettes.
Add to spaghetti sauces.
Fruit
•
•
•
•
•
•
Add to jelly.
Use in a tossed salad.
Eat raw as a snack or dessert.
Use over cereal.
Add to yogurt or ice cream
Blend into a milk shake.
Meat
•
•
•
•
•
•
•
Combine with potatoes and onion.
Add to macaroni and cheese.
Use in a casserole.
Use in spaghetti sauce.
Use in soups.
Make a chili.
Freeze for later use.
65
The Best of Leftovers
Ideas for How to Use Common Leftovers
Stale bread
•
•
•
•
•
•
Grilled cheese sandwich.
Breading for chicken or fish.
Bread pudding.
Crumbed as a casserole topping.
French toast.
Stuffing.
Cheese
•
•
•
Melt with a little milk to use in a sauce for vegetables.
As a casserole topping.
With crackers as a snack.
Yogurt
•
•
Use in place of sour cream with potatoes or meat.
Add spices and use as a dip for raw vegetables.
Soup •
•
•
•
Use in sauce.
Use in gravy.
Add to a casserole.
Use tomato soup over meatballs or with rice.
Macaroni or rice
•
•
•
•
•
Add to a casserole.
Use cold in salads.
Add to soups.
Add to meat loaf.
Use rice in puddings.
Adapted from: The Budget Balance, Leeds, Grenville & Lanark District Health Unit.
Eat Healthy Within Budget
Bien manger sur un budget