fuel your body.

Preparing food at home saves money and is better for your health. Pick up some easy meal ideas here to feed your family on a budget.

 

Built on basics and budgets.

Simple. Quick. Affordable. Nutritious.

We aim to provide you with some straight-forward solutions to making food that tastes good, fills you up, and can fit in your budget. Let’s make those dishes can that stretch your shopping dollar and pantry items as far as we can.

 
  • Credit to allrecipes.com

    2 large eggs
    2/3 cup milk
    2 teaspoons salt
    1/4 teaspoon ground black pepper
    3 slices of stale bread, crumbled
    1 and 1/2 pounds of ground beef
    1 onion, chopped
    1 cup shredded cheddar cheese
    1/2 cup shredded carrot
    1/4 cup brown sugar
    1/4 cup ketchup
    1 Tablespoon prepared yellow mustard

    1. Preheat oven to 350 degrees F (175 degrees C).

    2. Whisk eggs, milk, salt, and ground black pepper in a large bowl. Add crumbled bread and stir until dissolved. Mix ground beef, onion, Cheddar cheese, and carrot into bread mixture; transfer mixture to a 9x5-inch loaf pan. Combine brown sugar, ketchup, and mustard in a small bowl; spread over the meat mixture.

    3. Bake in the preheated oven until no longer pink in the center, 60 to 75 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).

    4. Serve warm with a side of potatoes and seasonal vegetable for a filling and well-balanced meal.

  • 3 Tablespoons butter, divided
    3 Tablespoons extra virgin olive oil, divided
    2 cups medium diced red bell pepper
    1 and 1/2 cups medium diced green bell pepper
    1 and 1/2 cups medium diced yellow onion
    2 pounds all purpose potatoes, peeled & cut into 1/2” pieces
    1 Tablespoon fresh garlic, minced
    1 teaspoon Kosher salt
    1 and 1/2 teaspoon freshly ground black pepper
    *Avoid Russet potatoes

    1. In a large skillet or saute pan, heat 2 Tablespoons of butter and 2 Tablespoons of olive oil over medium high heat.

    2. Add both peppers and onion, and cook 10 minutes, stirring every few minutes.

    3. Add potatoes, garlic, salt and pepper, and cover. Lower heat to medium and cook 10 more minutes, stirring occasionally. Test potato doneness and cook longer if not fully cooked.

    4. Remove lid, add remaining butter and oil and raise heat to high.

    5. Cook for about 2 minutes until the mixture is crisp.

    6. Add more salt and pepper to season if desired. Serve immediately.

  • 6 cups milk (full fat, low fat or skim)
    1 cup medium grain rice
    1/4 cup granulated sugar
    2 teaspoons ground cinnamon
    2 teaspoons vanilla extract
    1 tsp. fresh lime zest (optional)
    1/4 cup raisins or sultanas (optional)
    1/2 cup condensed milk (optional)
    2 Tablespoons butter (optional)

    1. Combine the milk, rice, sugar, sinnamon, vanilla and raisins or sultanas in a large saucepan. Bring to a boil over medium-high heat, stirring occasionally.

    2. Reduce heat to low anc ook, stirring occasionally while scraping the base and sides of the saucepan with a wooden spoon, until thick and creamy (about 15-20 minutes).

    3. Once rice is soft and cooked through, mix in the condensed milk and butter. Add 1/4 cup extra milk ONLY if needed to achieve your desired consistency.

    4. Pour the rice among serving bowls; sprinkle with extra cinnamon or a cinnamon-sugar blend, lime zest and extra raisins/sultanas.

    Rice Pudding FAQs

    Can this be made in advance? Rice pudding is really best served warm or cooled the day it’s made, but it can absolutely be made up to 1 day in advance. Serve chilled or warm the pudding gently on the stovetop or in the microwave. You may need to add more milk to loosen the pudding as it will have likely absorbed all available liquid.

    How should rice pudding be stored? The pudding should be colled completely and then stored in an airtight container in the fridge for up to 2 days.

    Can rice pudding be frozen? Yes, it can, for up to 3 monts, but you might notice a change in texture. Let it defrost in the refrigerator overnight before serving.

Nutrition tips

Every Body is different.

That’s the first thing we want to clarify. Some people can’t eat dairy. Others cannot tolerate gluten from baked and processed foods. Some choose a vegetarian or vegan menu while others prefer a carnivore or Paleo based diet. At the end of the day, we have to do what is right for our own bodies.

That said, we’ll offer up a few tidbits of information here for you to consider when making food choices for yourself and your family. No one single solution fits everyone. Find what works for you.

For valuable information on nutrition including services, workshops and classes, visit Alberta Health Services here.

What is Nutrition and Why does it matter?

Nutrition plays a role in keeping us healthy throughout our lives. The foods we eat provide nutrients that the body needs each day. Studies show that a poor diet can contribute to an increased risk of heart disease, cancer, cognitive decline, and depression; focusing on a balanced nutrient-dense diet can help individuals prevent health conditions later in their life. We need nutrients from food to survive and thrive. While food is certainly meant to be enjoyed, it's about more than just taste and pleasure. Food provides the nutrients that our body needs for everything it does, including digestion, breathing, thinking, and providing energy for all movement.

(From Very Well Fit: “What is Nutrition and Why Does it Matter?”)

nutrition basics

Do you feel like you can't keep up with the latest nutrition news because it's always changing? While it's true that what is known about nutrition and diet is evolving, there are some nutrition basics that can help you sort through the latest research and advice.

Nutrition basics come down to eating a variety of wholesome foods that support your health.

Move away from calorie-laden, fatty and salty convenience and highly processed foods.

Experiment with healthy-cooking techniques, such as baking, grilling and sauteing. Learn important food safety tips, recipe makeovers and more. And then enjoy knowing that your new healthy-cooking skills are helping to reduce your family's risk of health problems.

(From the Mayo Clinic: “Healthy Lifestyle: Nutrition and Healthy Eating”)

What is the 90/10 rule?

The 90/10 food rule isn't so much a diet, and it's not even a rule. It's more of a mindset. It basically means that you eat clean, whole foods 90 per cent of the time and splurge on the remaining 10 per cent. When done right, it can help you feel and look amazing without ever being denied the good stuff. If you exhaust your willpower too much by consistently denying yourself the things you crave, you’re likely to cave and binge. And if you eat too many treats, well, we’ve all been there and know how that turns out.

(From “9 Tips to Ensure Your 90/10 Diet Plan is a Success”)