Living Well On Less by J Fred Duncan

Our Hope Coming Alive

Offering the Recipes, Living Skills and more importantly, the Hope that can change lives

L.W.O.L.

Living Well On Less

Created by Susan Koshie, Jenna Dewsbury, and Lisa Lawless of Lawless Creative/Graphic Design

We Care For more information contact: reception@thebridgeprisonministry.com info@regenbrampton.com 905-459-5757 905-796-5888 We hope you enjoyed this. Additional copies available at cost.

A joint project between The Bridge and Regeneration

Living Well on Less • 2017

“I no longer have to go to school hungry.”

L.W.O.L. - Living Well on Less A joint project between The Bridge and Regeneration Our many years of working with those in need of a stable home / life or those at-risk of being homeless has awakened both of us to greater insights into some of the simple issues that often keep people trapped in poverty. The simple daily life skills that most of us take for granted such as; shopping for bargains and even cooking the simplest of meals are often lacking by many living on the margins. This has encouraged us to seek solutions, and we have found that while some answers are quite simple, it is these little things that can have a tremendous impact on an individual or family’s quality of life. That’s what this cookbook is all about. One of the things we've learned is that individuals who can be very resourceful in some ways often lack a few basic life skills – like knowing how to shop for bargains and cook simple meals. We think this book will be really important to many in Peel who live on limited and fixed incomes. And we also hope it will serve as a reminder that the Region of Peel is a caring community that continues to look for creative ways to address the serious issues and everyday challenges of local poverty.

Living Well on Less • 2017

Our combined experiences have provided us the understanding into the very limited living skills and resources many struggle with, which continue their entrapments in poverty. This situation also extends to many other low income persons in our community, who, although resourceful in their own right, lack the knowledge, information and planning to live well. But we think we can do something about it and so we have decided to create a book that provides healthy yet economical meals for individuals and their families as well as simple living / shopping / cooking skills.

The inspiration for this book originally came to us while teaching a Living Skills and Cooking Workshop for ex-prisoners and guests of Regeneration. We were shocked when we asked “Where do you shop for food?” and the answer was “7-Eleven.” We understood the convenience but also saw what a stunning waste of their limited funds. Saving money on groceries by cooking instead of relying on packaged food can mean there’s more money to buy other things we need, like clothes for the kids, school supplies or better quality food. Our goal is to provide the support and skills, including cooking to live ‘normal’ lives. We hope this cookbook will play a small part by helping individuals in need in our community build greater self-reliance, self-confidence and self-worth. We believe this simple project will be able to help many people to L.W.O.L. Enjoy! Ted Brown and Garry Glowacki

Many wonderful places, such as Regeneration, Knight’s Table, Caledon Community Services, Mississauga Food Bank, The Compass, Food-Path, Ste. Louise Outreach and the Salvation Army feed many people daily. This cookbook strives to provide some personal responsibility, along with a sense of pride, self-reliance, self-sufficiency, and self-sustainability. Individuals and families, with this resource, will have a basis for creating healthy meals on their own, thereby inviting them to view themselves with pride and self-worth.

Did You Know...?

General Tips to L.W.O.L.

According to a study done by United Way in 2015…

Many of the recipes you will find in this book can be made with foods found in food banks, and general grocery stores.

• 1 in 7 people in Canada live in poverty • Two thirds of food bank clients report their social assistance is their primary source of income • Too many people are one paycheque away from financial crisis • 45% of our neighbourhoods are considered low or very low- income • 40% of the GTA labour market is precariously employed • 1 in 5 children of Peel region live in poverty • At least 17% of people in Peel region live in poverty

Living Well on Less • 2017

I am not invisible...I am homeless.

• If using shredded cheese in a recipe, you can usually save money by buying a slab of cheese and shredding it yourself. • Think about investing in a backpack to carry your groceries in! You can save on the price some stores charge for plastic bags AND you’re helping the environment! Another way to do this would be to invest in a couple of reusable bags (usually available at grocery stores) and keep them on hand when you shop. • Don’t let recipes hold you back! Feel free to try new things and replace certain ingredients with other ones. Sometimes the ingredient you come up with will actually taste better (and might even have a higher nutritional value). • Shop for meat on Sundays when it’s marked down for quick sale. • If your income is low, check your local food bank. Food banks often have hygiene items as well. • You can make full meals in an electrical frying pan! • Try using http://www.supercook.com/#/recipes to make dishes with the ingredients you have in your pantry! • If you want to make only half the recipe, be sure to cut all the ingredients in half so the proportions stay the same. • Keep in mind the fruits and vegetables that are in “growing season” they are usually cheaper and more flavourful. • Buying in bulk may not always be possible on a tight budget, but when you can take up the opportunity to do so, many items can be purchased in bulk making the overall cost cheaper. • Look out for coupons for eggs, milk and other things! Most grocery stores will mail these out, but they are also available in grocery stores… usually at the entrance. * If you go to the websites for grocery stores, you can sometimes get a hold of coupons that you would not find in store or in a flyer

L.W.O.L. - Our Vision For Peel By: Susan Koshie, The Bridge and Jenna Dewsbury Regeneration

stove, or any other appliance.

In creating this Cooking/Living Skills Book, we hope that people from all different walks of life will be coming into contact with this book. We realize that everyone has different resources available to them. For some an oven is easy to get their hands on and they use it daily, while others might have an oven and have no idea how to use it, or may not have access to an oven at all! The same goes for a fridge, microwave, a

The vision for this project is to help everybody in the community to understand that it is possible to live well on less and that for many it’s necessary. We realize that not everyone will have the same access or ability to make each and every one of these recipes, but we hope that the tips found within these pages will be ones that will be helpful regardless of who you are and where you are in your life stage or situation. We understand that the struggle is real and that things do not come easily for those living below or near the poverty line.

Living Well on Less • 2017

Our hope for this book is that it could be responsible for a transition between the loneliness of desperation of homelessness and the pride and hopefulness of having a job and living well on less as represented in these pictures.

These recipes are interspersed with living skills that we hope you will find useful, whether you use the foodbank, or coupons to shop, whether you enjoy cooking, despise it, or are still figuring it all out! This book has rich tips for how to live well on less and how to enjoy better and healthier lives with what you have access to, not discounting the struggle and reality.

workers and those who work hard to make a difference in our region, with the hope that it would help all of us to better connect with the available resources in our community. It is often stated that approximately 20% of our population is just a few paycheques away from the risk of being homeless. Above and beyond just cooking, this book aims to be a guide in nutrition, shopping wisely, effective tricks for living well, as well as caring for ourselves. We firmly believe that living well also means being in community and staying connected. Issues of access to good quality, economical food and food security are at the forefront for many in the Peel Region especially those we and many others work with. Our aim is to provide food-based community outreach solutions (food banks, soup kitchens and churches) to deal with issues we sadly find too many are faced with. People should not have to make the tough decisions to either eat or buy shoes or pay rent … especially parents with young children. Food security is a concern that takes different shapes and forms, whether that means not knowing where your next paycheque is coming from, how you can stretch out a meal for two days, or purchasing healthy yet inexpensive options. We believe strongly in the proverb, “Give a person a fish, you feed them for a day ….Teach a person to fish and feed them for a lifetime.” We also believe in the practical notions “teach a person to shop…cook…eat… exercise…and connect to the community, you teach a person to live well!”

This book came from the hearts of The Bridge and Regeneration and with the generous support of The Region of Peel and the Anglican Diocese our vision is coming to life. We visited food banks, talked to community 10

Eating Well On Less

Breakfast

Breakfast is the Best!................................................11 Break your fast...breakfast is the most important meal of the day!

Pasta Please!...............................................................19 Yum! A wholesome staple that is so versatile you can make your own recipes!

Lupper...........................................................................27 Meals that can be used for lunch or supper! Chickpeas Anyone?..................................................37 This little bean is one of the healthiest, most versatile out there...give it a go!

Cooking in Community...........................................43 Make these dishes in larger quantities along with friends and enjoy them together!

Snacks and More.......................................................59 When you want a healthy snack or a delicious side dish!

Living Well on Less â&#x20AC;˘ 2017

Something Sweet to Eat.........................................67

Hmmmm...letâ&#x20AC;&#x2122;s treat ourselves!

Resources.....................................................................75 Check out what is right at your fingertips!

START

YOUR

DAY 12

Breakfast Tips for L.W.O.L. Breakfast • You can pre-make some of these breakfast recipes, such as the omelette muffins, and refrigerate them so that you can grab it to go during your hurried mornings. All you will have to do is put it in the toaster oven or microwave to heat it up! • Pancakes are versatile and taste great with blueberries (if you feel like eating healthy) or chocolate chips (for that sweet tooth). If you’re adding sweet stuff to the pancake, you can skip the syrup. • Add a handful of walnuts or chocolate chips to your banana bread to add a little extra flavour and crunch or to sweeten it up. Helpful tips to decrease your morning stress • Pre-plan your meals • Make meals in bulk and store them in single servings so you can just grab and go in the morning • Pack your lunch the night before • Set out your clothes for the next day so that you don’t need to take time choosing your outfit in the morning. • It’s cheaper to buy a bag of oatmeal rather than the prepackaged individual packets of flavoured oatmeal. Just add your own sugar and flavourings

Living Well on Less • 2017

Get creative with your breakfast!

• You can add just about anything to eggs, from a handful of spinach or any other vegetable that cooks quickly. • Try different toppers for your oatmeal, like fresh or frozen fruit. To bulk your oatmeal up. Add nuts, such as almonds or walnuts to get a chock full of flavour and crunch. • Yogurt is another breakfast basic that you can bulk it up with fruits, granola, or nuts, which you can buy in bulk at bulk food stores.

SCRAMBLED EGGS Ingredients • 2 eggs • 1 tbsp of butter • 2 tbsp of milk (optional) • Shredded cheese (optional) • Salt and pepper to taste Total

No Frills $0.33 $0.50 $0.04 $0.50 $0.08 $1.44

Flipp $0.33 $0.42 $0.04 $0.30 $0.08 $1.17

Food Bank No Yes Yes No Yes $0.83

*prices may vary based on availability or season

1. Crack 2 eggs into a bowl and beat them using a fork (or a whisk), until when you lift the egg with a fork it does not look as slimy. Add the cold milk to the egg. 2. In a medium sized skillet, on a low-medium heat, put in a tablespoon of butter. 3. When the butter starts to melt, lift and tilt the pan to coat the skillet. 4. Pour the egg mixture in. 5. Using a wooden spoon, lift the cooked parts of the egg (really just moving the egg from the bottom with the wooden spoon), and pushing the egg from side to side, let the watery parts flow to the base so that all of it can cook. 6. When you tilt the skillet gently back and forth, if there are no more watery parts of the egg, it is almost completely cooked. 7. Using the wooden spoon, continue to move the egg in the skillet back and forth until nothing is watery or you see that parts of the egg are browning slightly. 8. Top with shredded cheese of your choice!

Breakfast SCRAMBLED EGGS WITH SPINACH/MUSHROOM/SAUSAGE AND MORE

GARLIC CHILI BREAKFAST QUESADILLA

• 2 eggs • 1 tablespoon of butter (or margarine) • 2 tablespoon of milk (optional) • Any vegetable or meat • Shredded cheese (optional) • Salt and pepper to taste

• 1 large egg • 1 small tortilla • 1 teaspoon chili garlic paste • 1/4 cup shredded cheddar • 1/2 cup fresh spinach 1. In a small non-stick skillet, fry your egg until it is set. The runnier the yolk, the less portable the quesadilla.

1. See the above recipe. Note that if you are using sausages or another meat, make sure you check instructions and precook the meat before adding it in (just to be on the safe side). 2. Throw in your handful of whatever vegetable or meat you think you want to add. 3. Make sure the egg is fully cooked by tilting it in the pan to make sure it is not runny. 4. Serve this scrambled topped with shredded cheese of your choice! 5. Enjoy!

2. While the egg cooks, smear 1 tsp of chili garlic paste on one half of the tortilla. Top that side with 1/4 cup of cheese. When the egg is finished, place the egg on top of the cheese (the heat helps it melt) and then put the spinach on top of the egg. Fold the tortilla over and return it to the pan (keep the heat on). 3. Cook each side of the quesadilla until it is golden brown and crispy (1-2 minutes each side). Be careful not to spill the contents of the quesadilla out as you flip it. The spinach likes to escape. 4. Wrap your crispy quesadilla in a paper towel and enjoy on the go! *Thank - you budgetbytes.com

OATMEAL

Living Well on Less • 2017

• 1/2 cup oatmeal • 1 cup water or 1 cup of milk or ½ a cup of water and ½ cup of milk

1. Combine the oats and the water/milk into a bowl that can easily hold 2 cups of fluid. 2. Stir together so that all the oatmeal is covered in the liquid. 3. Microwave for 1 minute, stir, and for another minute or so, checking for your preferred consistency and texture

"I teach people how to cook because without education or skills, your options are severely limited. I want to help people reduce their dependence on commercial food and have the option to make healthy choices without contributing to financial hardship." -Beth Moncel, creator of BudgetBytes.com

Breakfast BLUEBERRY AND BANANA YOGURT • 1/3 cup old fashioned rolled oats • 2/3 cup water • 1/3 cup vanilla yogurt • 1/4 cup frozen blueberries • 1/2 small banana 1. Place 1/3 cup rolled oats and 2/3 cup water in a microwave safe bowl (add a SMALL pinch of salt, if desired). Microwave on high for one minute. Stir and then microwave for another minute. 2. Watch the oats to make sure they don’t boil over. You may have to stir once or twice during the second minute to keep it from overflowing. 3. Once the oats have cooked, stir them and let them sit and thicken for about a minute. Top the oats with 1/3 cup of yogurt, 1/4 cup of frozen blueberries and 1/2 of a sliced banana. …or whatever else you want on your oatmeal! *Thank - you budgetbytes.com

OMELETTE MUFFIN • 3-4 slices of bread (torn into small pieces) • 3-4 slices of ham • 8 eggs • 1 cup shredded cheese • 1 tablespoon black pepper • 1 cup milk 1. Grease muffin tray and preheat oven at 400°F. 2. Divide the torn pieces of bread evenly into the muffin tins.

Living Well on Less • 2017

3. Slice ham into thin pieces and distribute among the muffin tins on top of the bread.

4. In a bowl whisk together milk, eggs and black pepper. You can even add a little salt for a extra flavour. "It's fantastic to be working for a not-for-profit. It's great to know that you've made a difference and that you're giving back to the community. We have a good team and it's a great work environment! We're making an impact on the community around us." -Jon, Agency Relations Manager at The Mississauga Food bank

5. Pour egg mixture into muffin tins, on top of the bread slices and ham. 6. Bake for 15 minutes or until golden brown. While still warm, top with some shredded cheese and let it melt. 18

Breakfast

Pasta Please!

BANANA BREAD • • • • •

2 or 3 very ripe bananas, peeled 1/3 cup melted butter 1 teaspoon baking soda Pinch of salt 3/4 cup sugar (1/2 cup if you don’t want it so sweet, and 1 cup if you want it sweeter) • 1 large egg, beaten • 1 teaspoon vanilla extract • 1 ½ cups of All-purpose flour 1. Preheat the oven to 350°F, and put butter (or margarine) to line the loaf pan. 2. In a mixing bowl, mash the ripe bananas with a fork until completely smooth. Stir the melted butter into the mashed bananas. 3. Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour. 4. Pour batter into your prepared loaf pan. Bake for 50 minutes to 1 hour at 350°F, or until you poke a fork or knife into the centre of the pan and it comes out clean. 5. Remove from the oven and cool completely on a rack. 6. Slice, serve and Enjoy!

Living Well on Less • 2017

*Thank - you www.simplyrecipes.com

PASTA

LOVERS

"It would be difficult (to access food) if they didn't have mealprograms." - Anonymous 20

Pasta Please! Tips for L.W.O.L. Pasta

Living Well on Less • 2017

• Pasta is a great carbohydrate and it’s super versatile. • You want to cook your pasta ‘al dente’ which means not too soft, but still cooked. Instructions on how to cook it this way will be found on the box. This way you can heat your pasta up in the microwave later without overcooking it (no one wants soggy pasta). • Once the past is cooked you can let your creative juices flow. • Add vegetables (fresh or frozen) to your pasta dishes to make them more hearty and healthy. • Add chicken, tuna, or chickpeas for a good source of protein. • Try different sauces with different pasta dishes. You can even make one pot of pasta and divide it up so that you can make different dishes using different meats, vegetables, or sauce all with the same cooked pasta. • Ham and bacon are great with pasta. From the basic no-name brand options to specialty sausage with extra spice, you have lots of options. • Pasta comes in many different shapes and sizes. If you are making a recipe with a certain type of pasta listed (such as shell pasta), change it up the next time. Buy a pasta that is on sale or has a different shape and just follow the instructions on the bag when cooking it. • Boil pasta and throw some of your favourite tomato sauce (maybe with some of your favourite seasoning) over top of it and you have a meal right there for you!

"Soups and stews are great and cheap to make! Make sure you shop when your belly is full. Make, don't buy desert! You can get some desert ingredients at a food bank. If possible, try growing a garden or work with a community garden. I love the food at Regen! It's great for the people, food, and saving of money! The money I save from eating at Regen I can use in other ways.” - Beverly

CREAMY SPINACH AND SAUSAGE PASTA • 6 ounces smoked sausage (about 2 large sausages) • 1 tablespoon olive oil • 1 medium onion • 1 can (14.5 ounces) diced tomatoes with chilies • 2 cups chicken broth • 1 cup pasta • 3 cups fresh spinach • 1 cup shredded Monterrey jack cheese • 1 whole green onion 1. Thinly slice the smoked sausage and add it to a large skillet with 1 tablespoon of olive oil. Sauté the sausage over medium heat until it is nicely browned (about 5-7 minutes). Drain off the excess fat. 2. Dice the onion and add it to the skillet. Continue to sauté until the onion has softened (about 5 minutes). Add the tomatoes and the chicken broth. Stir to combine and dissolve any browned bits off of the bottom of the skillet. 3. Add the uncooked pasta to the skillet and make sure it is all submerged under the liquid. Place a lid on the skillet and allow the mixture to come up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer for about ten minutes, or until the pasta is tender. Stir once or twice while the pasta cooks to keep it from sticking. 4. Stir in the fresh spinach, one cup at a time, until wilted. If you add it all at once, the skillet will be too full to stir. Keep the heat on while adding the spinach, so the liquid will continue to simmer and thicken. 5. Sprinkle the shredded cheese on top, replace the lid, and let it sit for a few minutes, or until the cheese is melted. Slice the green onions and sprinkle them over top. Serve hot! *Thank - you budgetbytes.com

Pasta Please! BACON PESTO PASTA BAKE Ingredients • 14.5 oz. box penne pasta $2.08 • 1 (10 oz.) jar basil pesto $1.98 • 2 cups shredded mozzarella $1.88 • 1 pint grape tomatoes $1.50 • 6 slices applewood smoked bacon $1.10 Total

No Frills $0.65 $2.99 $1.66 $3.28 $1.99 $10.56

Flipp $0.63 N/A $1.67 $2.96 $1.99 $10.23

Food Bank Yes Yes Yes No No $5.27

*prices may vary based on availability or season

1. Preheat your oven to 350°F and spray a large casserole dish with non-stick spray. Bring a large pot of water to boil and cook pasta according to the directions on the box (boil for about 10 min). 2. While the pasta cooks, chop the bacon into small bits and cook in a skillet over medium- high heat until crispy. Spoon cooked bacon onto paper towel to absorb the extra fat. Rinse the tomatoes and cut each in half. 3. When the pasta is finished cooking, drain it in a colander. Once it is well drained, return it to the pot removed from heat and mix in the pesto, bacon and tomatoes. 4. Transfer the pasta to a casserole dish and bake until the cheese is melted, bubbly and golden brown on top (about 20 minutes). EAT! *Thank - you budgetbytes.com

Living Well on Less • 2017

STE. Louise one of the wonderful community partners

M and J trying to keep most of the food in the pots

GREEK PASTA SALAD

• 1 box penne pasta • 3 tablespoons butter • 2 teaspoons minced garlic • 3 tablespoons flour • 1 cup chicken broth • 1 cup milk • 2 teaspoons dried parsley • 1/2 cup grated parmesan cheese • Salt and black pepper 1. Boil pasta for 7-8 minutes until tender, and drain in a colander. 2. Melt butter in a medium sauce pan, add garlic. 3. Cook for 1 minute over medium heat. 4. Add flour and cook for an additional minute, stirring constantly. 5. Add milk and broth, cook until sauce boils and thickens. 6. Add parsley and parmesan cheese. Add desired salt and pepper. Continue stirring until cheese has melted. 7. Pour sauce over pasta and serve! 24

Pasta Please! QUICK HAM PASTA

• 1 cup diced, cooked ham • 1 cup shredded cheese • 2 cups rice pasta (try a angel hair pasta) • 1 cup frozen or canned peas • 2 tablespoons diced onions • 1 can cream of mushroom soup • 1/4 cup of condensed milk • A pinch of salt and black pepper to taste 1. Boil the pasta as per the directions on the bag. The thinner the pasta is, the less time it will take to cook is the general rule. Drain well. 2. Cook peas according to the package and add onion at the same time to cook it too. Drain well. 3. While the peas and pasta are cooking, in another pan combine the soup, condensed milk and ham. 4. When the peas and onions are finished cooking, add them to the soupy mixture. 5. Add cheese and continue to cook on very low heat until the cheese is melted and the sauce starts to thicken.

Living Well on Less • 2017

6. Divide the pasta on plates (or in containers if you are planning to store it for the week ahead). Add the ham, peas and sauce mixture over the top and serve!

*Thank - you www.appehtite.ca

TUNA PASTA SALAD

• 1 can tuna in water, drained • 1 celery stalk, finely chopped • 1/2 can sweet peas • 1/2 red onion • Salt and pepper for taste • 1/2 tablespoon lemon juice • 1/2 cup mayonnaise • 3/4 cup rotini or other small shell pasta 1. Bring a pot of water to a boil and add a pinch of salt. Add the pasta to the water and cook until tender. . Drain and rinse. 2. In a bowl, combine the tuna, celery, red onion, peas, mayonnaise, lemon juice, salt and pepper. Add the pasta and gently stir to combine the ingredients.

Lupper

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Living Well on Less • 2017

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BETWEEN

MEALS 28

Lupper

Living Well on Less • 2017

Tips for L.W.O.L. Lupper

• Aluminum foil can be used to keep food moist and BONUS it makes clean up easier. • You can turn Meatloaf into Shepherd’s Pie just by adding more vegetables into the mix (such as corn, diced carrots and peas) and by putting mashed potatoes as a layer on top of the meatloaf! • If a recipe calls for stewing beef, you might be able to save money by buying a steak on sale and cutting it into cubes yourself. • You can save money by buying bone-in chicken thighs or chicken legs and cutting the bones out yourself. • Salmon can be expensive, but keep an eye out for sales. • You can buy packaged sandwich meat and a loaf of bread and make lunches for a week. • For dishes with rice, you can buy rice that comes with its own flavouring. This is often cheaper and will save you time! • Dry out your leftover bread and crush it to make your own bread crumbs and save money. • Fish has a high nutritional value. While salmon can be a little more expensive, you can also get trout and tilapia, which have great taste as well! • Wilted vegetables are not garbage! It can be easy to forget the bunch of spinach or peppers left hiding in the fridge. These vegetables are great and can be used as a broth or any dish that requires baking or sautéing. Just remember to cut away any parts that are rotting. • Utilize your freezer! You can make these recipes in full and store them in your freezer to be eaten on another date. This will save you time, effort, and money! • Certain vegetables such as corn and peas can be purchased frozen or canned, keep this in mind when shopping on a budget and use whichever is cheaper.

BUDGET BURRITO BOWLS • 6 cups cooked rice** • 2 cups black beans • 1/2 teaspoon cumin • 1/4 teaspoon garlic powder • Salt to taste • 2 cups salsa • 3/4 cup shredded cheese (cheddar or pepper jack) • 1 bunch green onions, finely chopped 1. Cook the rice according to the package directions. 2. While the rice is cooking, heat the black beans (undrained) in a small sauce pot, along with the cumin, garlic powder, and salt to taste (if needed). 3. Once the rice is cooked, build the bowls by layering the ingredients. Begin with one cup cooked rice, 1/3 cup warm black beans, 1/3 cup salsa, and 1/4 cup shredded cheese. Top with the green onions and serve. Notes: If using pre-seasoned canned beans, you don’t need to add the cumin, garlic powder, and salt. **Serves 6 or more people, so you can pack these for lunch or just make a smaller portion and adjust the ingredients according to your need. *Thank - you budgetbytes.com

Lupper OVEN ROASTED CHICKEN LEGS Ingredients • 2 bone-in skin-on chicken legs • 1 tbsp butter (room temperature) • 1/2 tbsp lemon pepper seasoning Total

“Cooking classes are fun and there is lots to learn! I’ve learned that hope is always possible.” – Merl No Frills $1.17 $0.13 $0.28 $1.58

*prices may vary based on availability or season

Flipp $0.48 $0.11 N/A $0.87

Food Bank No Yes No $1.45

1. Preheat the oven to 300 degrees. Lightly coat the inside of a casserole dish with non-stick spray. 2. Pat the chicken dry with a paper towel, then smear butter over the surface of the skin. Sprinkle the lemon pepper seasoning liberally over both sides of the chicken pieces. Place the seasoned chicken in the casserole dish. 3. Cover the dish with aluminum foil and bake for one hour at 300 degrees. Baste the chicken once half way through. After one hour, remove the foil, baste again, and turn the heat up to 425 degrees. Continue to bake the chicken at the higher temperature for 20-30 minutes, or until the skin has achieved the desired level of brownness. Serve with the juices spooned over top or with bread for dipping. Notes: *Or use your favourite seasoning blend. If your seasoning does not contain salt, be sure to add a pinch or two of salt to the chicken. *Thank - you budgetbytes.com

BALSAMIC CHICKEN THIGHS

• 2 tablespoons olive oil • 2 cloves garlic • 1/4 cup balsamic vinegar • 2 tablespoon brown sugar • 1 tablespoon soy sauce • Freshly cracked black pepper OR black pepper • 4-6 boneless skinless chicken thighs • Fresh parsley for garnish (optional) 1. Mince the garlic and combine it in a bowl with the olive oil, balsamic vinegar, brown sugar, soy sauce, and a healthy dose of freshly cracked pepper (about 20 cranks of a pepper mill). Place the chicken thighs in a shallow dish or heavy duty Ziploc bag and pour the marinade over top. Marinate the chicken in the refrigerator for 1 to 8 hours. (You can do this part before you leave for work in the morning so that it’s well marinated when you come home.) 2. Preheat the oven to 375 degrees. Pour the chicken and marinade into a baking dish. Place the chicken in the oven and bake for 45 minutes. Use a spoon or baster to bathe the chicken with the juices from the bottom of the dish once or twice during baking.

Living Well on Less • 2017

3. Remove the chicken from the oven when cooked and sprinkle a handful of freshly chopped parsley over top.

*Thank - you budgetbytes.com

Lupper

"Nothing can top the feeling that you get when you spend 10 minutes to help a family. I'm happy to help and help make a difference." -Simren, Special Initiative Coordinator at the Seva Food bank

EASY INDIAN STEW

• 2 teaspoons olive oil • 1/2 cup chopped onion (1 medium one) • 2 tablespoons tomato paste • 1 1/2 tablespoons curry powder • 2 teaspoons grated fresh ginger • 3 cloves garlic, minced • 1/2 teaspoon salt • 1/2 teaspoon ground cinnamon • 6 cups water • 1 pound dry yellow split peas, rinsed and drained • A little more than a cup of red-skinned potatoes, quartered • 2 cups frozen or canned peas • 2 tablespoons coconut milk 1. In a small saucepan heat oil over medium-high heat. Add onion and cook for 3 minutes, stirring occasionally. Stir in tomato paste, curry powder, ginger, garlic, salt, and cinnamon. Cook and stir for 2 minutes more. Transfer mixture to a 4-quart slow cooker. Stir in the water, split peas, and potatoes. 2. Cover and cook on low setting for 8-9 hours or on high setting for 3-4 hours, stirring in frozen peas and cream of coconut for the last 15 minutes of cooking.

Living Well on Less • 2017

Lentils are a great source of protein!

INDIAN LENTIL CURRY

• 1 cup mix of any lentils and split peas • 3 tablespoons mild yellow curry powder • 1/2 teaspoon turmeric • Salt to taste (optional) • 4 cloves of garlic, finely chopped • 1 teaspoon oregano • 1 cup of mixed veggies of choice (e.g., corn, peas, carrots, and green beans), fresh or frozen • 1/2 cup brown rice 1. In a pot bring 5 cups of water to a boil. Add 1 cup mixed lentils and split peas. 2. Add spices and garlic. Cook for 50 minutes on a medium heat. 3. In a separate pot, bring 1 ¼ cups of water to a boil. Add ½ cup of brown rice. Cook the rice until water is absorbed on a medium heat. Never stir rice during cooking. 4. Add the veggies to the lentils and peas and cook for an additional 5 minutes or until tender, of if using frozen, until the veggies are warmed through. Note: Serving the rice topped with the lentils and peas looks very appealing!

Lupper VEGETARIAN SUSHI BOWL Add the amount of ingredients required for how many servings needed. • White rice • Avocado, peeled and chopped • Cucumber, sliced • Carrot, shredded • Soy sauce and salt to taste • Mayonnaise • Sriracha sauce • 4 tablespoons vinegar 1. Boil rice in a pot of water for about 15 minutes, add salt for taste, and strain rice. 2. Add cucumbers, avocado, and shredded carrots in bowl with vinegar and soy sauce. 3. In a separate bowl, mix equal parts of mayonnaise and Sriracha sauce.

Living Well on Less • 2017

4. Add vegetable mix over rice and drizzle spicy mayonnaise over top. If you find packaged crab meat for a decent price you can turn this into a California roll sushi bowl!

“After hearing about all that Knights Table does, two thoughts came into my mind ‘There by the grace of God go I!’ and ‘How can I help?’ So I started volunteering in March 2005.” -Lena, Group Volunteer & Outreach Manager at the Knight’s Table BRAZILIAN CHICKEN AND RICE • Bone-in chicken thighs salt and pepper for taste • clove garlic, diced • onion, diced • 1 cup rice • 1 cup chicken stock • 1/2 cup corn, frozen or canned • 2 limes 1. In frying pan, heat olive oil on medium. Add chicken thighs and brown for 2 minutes on each side. 2. Add rice, onion, garlic, corn, salt and pepper. Stir well and let it cook for 2 minutes. 3. Add chicken stock and let it cook until rice is soft. Add salt for taste. 4. Add lime to garnish for an extra zest!

Lupper

Chickpeas Anyone!

MEATLOAF • • • • • • • • •

1 1/2 pounds ground beef 1 egg 1 onion, chopped 1 cup milk 1 cup dried bread crumbs (or cracker crumbs) 2 tablespoons brown sugar 2 tablespoons prepared mustard 1/3 cup ketchup Salt and pepper to taste

1. Preheat oven to 350°F. 2. In a large bowl, combine the beef, egg, onion, milk and bread (or cracker crumbs). 3. Season mixture with salt and pepper to taste and press into lightly greased 5” x 9” loaf pan (or use a square dish!). 4. In a separate small bowl, combine the brown sugar, mustard and ketchup. Mix well and pour over the meatloaf. 5. Bake at 350°F for 1 hour... Enjoy with friends or neighbours. *Thank - you www.allrecipes.com

ENERGY

Living Well on Less • 2017

P.S. Don’t let your meat loaf!

PROTEIN

Chickpeas Anyone! Tips for L.W.O.L. Chickpeas Before you turn your nose up this is why we have a section on chickpeas... • Chickpeas are also known as garbanzo beans. • Chickpeas are an excellent source of protein and are just a chockfull of goodness. • Chickpeas can often be found at food banks, and are usually a staple food for many (if they know the value a chickpea has). • Chickpeas can be eaten cooked or raw! Just open the can, drain it, and enjoy! • Chickpeas take on the flavour of spices they are being cooked with… making them incredibly versatile. • Chickpeas can be eaten as a snack (you can just roast them), as a dip (just mash them) or as an ingredient of numerous salty and sweet dishes. • Chickpeas can be eaten hot or cold. • Try adding chickpeas to your soup instead of croutons, or to your salads and stir fries to get that extra crunch.

Living Well on Less • 2017

Chickpeas are so accessible

ROASTED SWEET AND SALTY CHICKPEAS • 1 can chickpeas, rinsed, drained and patted very dry • 1 tablespoon canola oil • 2 tablespoons brown sugar • 1/2 teaspoon garlic powder • 1/2 teaspoon onion powder • 2 teaspoons chili powder • 1/4 teaspoon kosher salt 1. Preheat the oven to 300°F. In a bowl combine the brown sugar, garlic powder, onion powder, chili powder and salt. Add chickpeas to the mixture and stir to combine. 2. Spread out onto a baking sheet and bake for 1 hour or until the chickpeas sound hollow when the baking sheet is shaken. CHICKPEA SALAD

• 1 (19 ounce) can chickpeas, rinsed and drained. • 1/4 cup fresh cilantro/coriander, chopped, or substitute fresh parsley • 1/4 cup onion, finely chopped • 1/2 red pepper, chopped • 1 large clove of garlic, minced • 3 tablespoons lemon juice • 2 tablespoons olive oil • Cayenne pepper to taste 1. Combine all the ingredients together and toss well. 2. Taste for seasoning. 3. Let the salad stand for about 1 hour and serve.

Chickpeas Anyone! CHICKPEA CACIO E PEPE • A whole handful of whole wheat spaghetti • 2 tablespoons olive oil • 1 tablespoon unsalted butter • 1 (19 ounce) can chickpeas • 1/2 cup grated parmesan cheese, plus more for serving • 1/2 teaspoon freshly cracked black pepper • Salt to taste 1. Cook spaghetti according to package directions, setting aside 1 cup of the cooking liquid.

“It’s joy to make food for others. I enjoy cooking and being surrounded by other people.” – Mark

2. Sauté chickpeas in oil and butter in a wide skillet over medium heat until warmed through (1-2 minutes). 3. Reduce heat to medium-low. Add spaghetti to skillet, along with the cheese, pepper, and salt to taste. Add 3/4 cup of the cooking liquid and stir until cheese melts and a creamy sauce forms. If mixture seems too dry, add the remaining cooking liquid 1 tablespoon at a time. 4. Serve hot, topped with additional parmesan cheese, if desired.

SWEET AND SPICY ROASTED CHICKPEAS

• 2 (19 ounce) cans chickpeas • 1 tablespoon olive oil • 1/2 teaspoon chili powder • 1/4 teaspoon black pepper • 1/8 teaspoon cayenne pepper • 1-2 tablespoons brown sugar 1. Preheat oven at 425°F. Rinse and drain chickpeas.

Living Well on Less • 2017

2. Spread chickpeas onto a lightly greased baking sheet and bake for 10 minutes. Remove pan from oven and shake. Return pan to oven for another 10 minutes.

3. Combine seasonings and brown sugar in a small bowl. 4. Remove chickpeas from the oven and drizzle with olive oil. Sprinkle with spices and shake pan again until all the chickpeas are coated. 5. Return to the oven and bake for 5 minutes. Now you are ready to eat! 42

Chickpeas Anyone! CHICKPEA AND TUNA SALAD Ingredients • 1 can tuna, drained • 1 (19 ounce) can chickpeas, drained • 2 tbsp olive oil • 2 tbsp vinegar • Salt and pepper for taste • 1 stalk celery, finely chopped • 1/2 cup chopped parsley (optional) Total

Cooking in Community No Frills $0.97 $0.97 $0.20 $0.02 $0.03 $0.25 $0.32 $2.75

Flipp $1.50 $0.79 $0.30 N/A $0.03 $0.20 N/A $3.15

Food Bank Yes Yes Yes Yes Yes No No $0.56

*prices may vary based on availability or season

1. Combine tuna, chickpeas and celery in a large bowl. 2. Stir in olive oil, vinegar, salt and pepper for taste. Add chopped parsley if desired. And as simple as that you’ve made a delicious and healthy meal! HUMMUS

Living Well on Less • 2017

• • • • • • • •

1 (19 ounce) can of chickpeas, drained and rinsed 1 clove of garlic 1/4 cup olive oil (keep some aside for serving later) 2 tablespoons fresh lemon juice 2 tablespoons tahini (sesame seed paste; optional) 1 teaspoon ground cumin Kosher salt 1/4 teaspoon paprika

1. In a blender, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if you are using it), cumin, and ¾ teaspoon salt until smooth and creamy.

SHARE A MEAL

2. Add 1-2 teaspoons water as necessary to achieve the thickness you like. 3. Transfer to a bowl. Drizzle with some olive oil and sprinkle with the paprika before serving.

Cooking in Community Community Kitchens Community Kitchens are a place where individuals can go to learn new skills and interact in a positive, inclusive environment. They teach the importance of food safety, cooking techniques and the use of various kitchen equipment. Community kitchens are a place where people can come together to meet new people and learn new skills that can be taken home and utilized in their daily lives. By increasing a person’s knowledge and ability to purchase, prepare, and cook healthy, nutritious, and delicious meals it may help lead to improved healthier lifestyles. Being a part of something can offer a sense of dignity and belonging. Encouraging people to work together to create a meal that they can enjoy is a wonderful feeling and experience. Encouraging social engagement that fosters community centered on food is a beneficial program that helps encourage participants to learn new skills in the kitchen to assist them in becoming more self-sufficient and self-sustainable in their daily lives.

Interview with Carol from Regeneration Why do you do community kitchen? I love the versatility of food and showing people different life skills, and cooking skills. It’s important to show people the importance of food safety, something as simple as washing all products before you use them! Many people do not know these simple rules. I enjoy teaching people how to prepare food. What is the importance of Community Kitchen? It’s about getting to know each other and forming relationships as well as making a community around food. Why do you work here? I am passionate about people. It is what I am called to do. Just do what you are called to do and you will be happy. I learn more from the people I work with than they learn from me.

Living Well on Less • 2017

Community Kitchens are available in your local community and are a great place to learn new skills, recipes, and people in your local community.

Cooking in Community Tips for L.W.O.L. Slow Cooker • Cooking with a slow cooker (sometimes called a crock pot) is super easy and great (even if you don’t love to cook) for meal planning and being on the run. It’s also a great way to make larger quantities so that you can eat in community. • A slow cooker is a great investment. No appliance is more versatile giving you countless options for meals. It does the cooking while you’re doing something else. So when you come home, your dinner is ready (and maybe even lunch or dinner for a couple more days). • You can substitute fresh chopped vegetables for frozen or canned vegetables which are often available at the foodbank.

Living Well on Less • 2017

SLOW COOKER VEGETARIAN CHILI

• 1 can black bean soup (540 ml) • 1 can kidney beans, rinsed and drained • 1 can chickpeas, rinsed and drained • 1 can vegetarian baked beans • 1 3/4 cup chopped tomatoes in with juice • 1 can whole kernel corn, drained • 1 onion, chopped • 1 green bell pepper, chopped • 2 stalks celery, chopped • 2 cloves garlic, chopped • 1 tablespoon chili powder, or to taste • 1 tablespoon dried parsley • 1 tablespoon dried oregano • 1 tablespoon dried basil 1. In a slow cooker, combine black bean soup, kidney beans, chickpeas, tomatoes, corn, onion, bell pepper and celery.

SLOW COOKER PINEAPPLE CHICKEN

• 1 cup pineapple juice • 1/2 cup chicken broth • 1/4 cup brown sugar, packed in tightly • 3 tablespoons reduced sodium soy sauce • 3 cloves garlic, minced • 12 bone-in, skin- on chicken thighs • 1 (20 ounce) can pineapple chunks (with juice) • 2 tablespoons cornstarch • 1/2 teaspoon sesame seeds • 2 tablespoons chopped fresh parsley leaves 1. In a large bowl, combine pineapple juice, chicken broth, brown sugar, soy sauce and garlic. 2. Place chicken thighs in a 6 - quart slow cooker. Stir in pineapple juice mixture. Top with pineapple chunks and juices from the can. 3. Cover and cook on LOW heat for 5-6 hours or HIGH for 2-3 hours, basting every few hours. 4. In a small bowl, whisk together 1/4 cup of water and cornstarch. Stir in mixture into the slow cooker. Cover and cook on high heat for additional 30 minutes, or until sauce is thickened. 5. OPTION: Preheat oven to broil. Place chicken thighs on baking sheet, skin side up, broil until crisp, about 3-4 minutes. 6. Serve chicken immediately, garnish with sesame seeds and parsley if desired.

2. Season with garlic, chili powder, parsley, oregano and basil. 3. Cook for at least 2 hours on HIGH.

Cooking in Community CHILI

• 1 pound ground beef • 2 onions, chopped • 4 cloves garlic, minced • 2 tablespoons; chili powder • 2 teaspoons salt • 2 teaspoons dried oregano • 4 cans stewed tomatoes • 1 can tomato sauce • 1 can tomato paste • 1 can kidney beans, rinsed and drained • 1 can chickpeas, rinsed and drained • Frozen packaged corn or canned corn 1. Combine ground beef, onion, and garlic in a large crockpot.

8. Simmer, uncovered, for 20 minutes; stir occasionally. * Can be made on the stove or in a slow cooker

2. Add remaining ingredients, and stir to mix well.

3. Drain. 4. Stir in chili powder, salt, oregano, tomatoes, and tomato sauce; break up tomatoes while stirring. 5. Heat to boiling, reduce heat to simmer, and cover. 6. Cook, stirring occasionally, for 1 hour. 7. Stir in beans. Living Well on Less • 2017

• 2 pounds stewing beef, cut into 1 inch cubes • 1/4 cup all-purpose flour • 1 teaspoon salt • 1/2 teaspoon ground black pepper • 1 clove garlic, minced • 1 bay leaf • 1 teaspoon chili powder • 2 tablespoon tomato paste • 1 tablespoon Worcestershire sauce • 2 cups beef broth • 3 potatoes, diced • 4 carrots, sliced • 1 stalk celery, chopped • 1 onion, chopped • Parsley, chopped 1. Mix flour, salt and pepper. Thoroughly coat the meat with mixture and place in the slow cooker. You can do this in the slow cooker to save yourself a dish to wash.

2. Cook and stir over medium heat until beef is brown.

SLOW COOKER BEEF STEW

"We know it can be difficult to shop on a low budget. When there is a sale, make sure to stock up. Check your flyers! Know where your food banks are, and how to access them. Refrigerate and freeze food for later." - Glenn and Brett

3. Cover, and cook on LOW setting for 10-12 hours, or on HIGH for 4-6 hours. 4. Garnish with parsley. Serve in a bowl with a piece of garlic bread on the side to dunk. This lets you soak up that incredible slow cooked broth. 50

Cooking in Community Cooking in the Community What an Experience! The purpose of the Workshop was to show the variety, versatility, and affordability of a particular dish. The idea to do a cook book came out of previous workshops where we were teaching clients about the importance of money management. Food is a big chunk of our monthly expenses as we all must eat. While discussing options to reduce food costs we asked the Bridge members where they do a lot of their shopping. We were shocked to hear the men answer “7 Eleven.” With this information we decided to create workshops that taught individuals how to cook meals that are affordable, nutritious, and delicious. We wanted to show the men that there is a way to spice up simple meals by using simple ingredients so that they can be more nutritious, filling and delicious. We started off by thinking of what grocery staples most individuals have in their households or could get from food banks. We decided to make 6 different versions of mac and cheese to show how affordable it can be, as well as the different varieties there are. Moreover the recipes showed the versatility of some ingredients as well as substitutes that can be used instead of traditional ingredients. Men worked well in groups of two. All of the participants had never made homemade macaroni and cheese before the cooking class and shared positive feedback when the class was over. We were able to make dinner for thirty people with lots of leftovers for a marginal cost of $97.50. This included the six dishes of macaroni and cheese, a large garden salad, garlic bread and a delicious punch. Therefore it cost $3.20 per person to eat a nutritious, delicious and filling meal.

MAC ‘N CHEESE TIPS Boil your water with a pinch of salt and cook your pasta – best to stick with small shells. Melt butter in a saucepan, then stir in flour and keep stirring the mixture until it browns slightly. Take your pan off the heat and add milk while continually whisking the two for a few minutes. Return your pan to the heat, then stir until all the contents start to thicken. Take your pan off the heat again and add cheese. You're going to want to start with a base of a slightly harder, grating cheese -- think cheddar or smoked Gouda. Once your pasta and cheese are combined, you can certainly add softer cheeses such as brie or goat cheese for a different flavor profile. Add your drained pasta to the completed cheese sauce and stir thoroughly. You can eat as-is, bake, or add additional vegetables or proteins. Tips From Natasha S. - Employment Coordinator at The Bridge Cheese choice. Expensive cheese is great, it’s my spirit animal. But it’s best eaten in its natural state. Save the cheese, and your money, and go with cheddar. White cheddar melts better than the yellow/orange versions giving you a creamier sauce. I also use a bit of Gouda, not crazy expensive, and melts beautifully. Smoked versions are nice as they offer a little kick.

Living Well on Less • 2017

Tip – buy whatever cheese is on special – price match

Natalie, Susan and Natasha...Da Crew

Spice it up - Worcestershire sauce and hot sauce can also be added to kick up the flavor. Bulk up your meal. Add vegetables or proteins such as onions, peppers, jalapeno’s, ground beef, sausage and hotdogs.

Cooking in Community HOMEMADE BUDGET FRIENDLY BAKED MAC ‘N CHEESE Serves 4-6

HOT DOG MAC & CHEESE Serves 4-6

• • • • • • • • • •

• • • • • • • •

2 cups elbow macaroni 3 tablespoons butter or margarine 3 tablespoons all-purpose flour 1/4 teaspoon salt Dash of pepper 1 1/2 cup milk 2 cup shredded cheddar cheese 1 cup white cheddar cheese – grated 1 cup dry bread crumbs 1/4 cup shredded parmesan

1. Preheat oven to 375°F. Spray or grease a casserole dish or a 9” × 13” pan. 2. Cook the macaroni until still firm, but mostly cooked, remove and drain. Make sure to not completely cook through, as they will continue to cook when baked. Set aside. 3. Meanwhile, in a large saucepan, melt butter over medium-low heat. Add the flour, salt and pepper; stir until smooth; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in 1 cup cheddar cheese and 1 cup white cheddar cheese until melted.

Living Well on Less • 2017

4. Add noodles to the cheese mixture; toss to coat.

5. Pour macaroni into baking pan. Toss the remaining 1 cup cheddar cheese and 1/4 cup parmesan cheese with the dry bread crumbs in a mixing bowl. Sprinkle evenly over the top of the macaroni. Bake for 30 minutes or until top is golden brown.

2 cups elbow macaroni – (can also use whole wheat) 1 pound (4 cups) shredded extra sharp or sharp cheddar cheese 2 tablespoons all-purpose flour Salt and pepper to taste 2 cups low-fat milk (whole milk works great too) 1 1/2 tablespoons butter or margarine (optional) 1 package of all meat hot dogs (cut into bite size pieces) 1/4 teaspoon garlic powder (optional if have in cupboard)

1. Preheat oven to 375°F. Spray or grease a casserole dish or a 9” × 13” pan. 2. Cook macaroni until slightly under cooked.. Add in sliced hotdogs half way through. Drain. 3. While macaroni is cooking, combine 2 1/2 cups of cheese with dry ingredients (flour, garlic, salt and pepper). 4. Combine cheese mixture with hot macaroni and pour into the greased pan. Pour milk over macaroni. Top with remaining cheese and dot with butter (optional, but recommended). 5. Bake for 30-45 minutes or until firm and golden brown. You can stick a knife in it to see if the milk is still runny or if it has firmed up. 6. (Optional) Let sit for 10 minutes before serving to further firm up.

Cooking in Community NO BAKE VEGETARIAN MAC ‘N’ CHEESE Serves 4-6 • • • • • • • • •

2 cups elbow macaroni 1 10-ounce package frozen broccoli, chopped 1 3/4 cups low-fat milk 3 tablespoons flour 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon ground pepper 3/4 cup shredded, extra-sharp Cheddar cheese 1/4 cup shredded Parmesan cheese

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more. 2. Meanwhile, heat 1 1/2 cups milk in another large pot over mediumhigh heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and garlic until the cheese is melted.

Living Well on Less • 2017

3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute. Enjoy!!!

“I am passionate about people. It is what I am called to do. Just do what you are called to do and you will be happy. I learn more from the people I work with than they learn from me.” - Carol, Chef at Regeneration

“Good friends and good food makes for a good time well spent.” – David GLUTEN FREE MAC Serves 4-6 • • • • •

2 cups dry gluten-free shells or other short-cut pasta 2 cups skim milk 1 teaspoon salt dash cayenne pepper 1 cup freshly shredded cheese

1. Rinse pasta under cold water in a colander then drain and add to a saucepan with milk, salt, and cayenne pepper. Turn heat to medium then stir constantly until milk comes to a simmer. Turn heat down to low then stir constantly until noodles are tender, adding an additional 1/4 cup milk if noodles have absorbed all the liquid but aren't tender yet. There should be a bit of milk left in the saucepan to create the cheese sauce. 2. Add cheese to pan then stir until smooth, adding a splash of milk if necessary to help smoothen the consistency. Remove from heat and place a lid on top for 5 minutes before serving. 56

Cooking in Community ROASTED VEGETABLE MAC & CHEESE Serves 4-6 • • • • • • • • • • • • • •

1 large red bell pepper, cored and diced 1 large green pepper, cored and diced 1 small head of broccoli florets, chopped into bite-sized pieces 1 small white onion, peeled and diced 2 tablespoons olive oil 1 head garlic, cloves peeled 1 (12-ounce) can 2% evaporated milk 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon smoked paprika pinch of cayenne 1 1/2 cups elbow macaroni 1 tablespoon butter 8 ounces freshly-grated smoked or sharp white cheddar cheese (do not use pre-grated cheese) • 1/4 cup freshly-grated Parmesan cheese, plus extra for garnish

Living Well on Less • 2017

1. Preheat oven to 400°F. Prepare a large baking sheet (or two mediumsized baking sheets) with parchment paper or aluminum foil.

2. In a large bowl, toss diced vegetables with olive oil. Season with a few generous pinches of salt and pepper. Spread the vegetables out in an even layer on the baking sheet(s). Place the garlic cloves in the center of a sheet of aluminum foil, then wrap the foil around them to form a sealed packet and place the packet in the center of the baking sheet. Bake for 30-40 minutes, or until vegetables are soft and have begun to brown a bit around the edges, giving them a stir halfway through and checking on the garlic to be sure that it doesn’t burn. 3. While the vegetables are roasting, bring a large pot of generously-salted water to a boil, and cook the pasta until tender. Drain the pasta, and then return the pasta to the pot and toss with butter over medium-high heat until melted.

4. Meanwhile, in a separate bowl, whisk together the evaporated milk, salt, pepper, smoked paprika and cayenne until combined. As soon as the butter is melted with the macaroni, pour in the evaporated milk mixture and stir until combined. Continue cooking over medium-high heat, stirring occasionally, for about 2-4 minutes, or until the sauce comes to a simmer. 5. Remove pan from heat and stir in the grated cheddar and Parmesan until melted. Then gently stir in the roasted vegetables and roasted garlic cloves until combined. 6. Serve immediately, topped with extra Parmesan cheese if desired

SIMPLE MAC & CHEESE KD STYLE Serves 4 • • • • •

1 1/2 cups (170 g) pasta 4 tablespoons (30 g) Macaroni & Cheese Sauce Mix 3 tablespoons (45 ml) Butter or Margarine 1/4 cup (50 ml) Milk 1 tablespoon salt

1. Boil water with salt. Add pasta, cook pasta according to package directions. 2. Combine remaining ingredients, milk, margarine, cheese sauce, and add to cooked pasta. 3. Serve and Enjoy!!!!!

What did the men think?

Snacks and More

- “It was fun…the interaction and cooking with a group was great.” - “You can make it from scratch? I only ever ate Kraft Dinner, but you can make it from scratch!” - “A little bit of elbow grease goes a long way.” - “Recipes can appear to be daunting, but once you start it’s a great experience.”

Living Well on Less • 2017

- “I don’t cook at all and this was so doable!”

BETWEEN

MEALS

- “We were able to make dinner for 30 people with lots of leftovers, and all this for a marginal cost!” 60

Snacks and More Tips for L.W.O.L. Snacks and More

Living Well on Less • 2017

• You can boil vegetables and just add a simple seasoning overtop in order for it to have some flavour. • Some garlic, salt and pepper (and maybe a squirt of lemon juice) can add some great taste to your vegetables while maintaining the vegetable’s nutrients. • Buy fruits and vegetables that are in season, because they will be fresher and cheaper! • Sweet potatoes have great nutritional value and are tasty too! • Buy a bag of baby carrots when they are on sale, and have them as a snack! You can also do this with celery, broccoli, tomatoes, cauliflower as well as red, green and yellow peppers, to name a few. • Microwave popcorn is a great snack and sometimes is cheaper than buying chips. • Buy no-name chips and snacks. They are just as tasty as the name brand ones and cheaper as well. • Instead of buying baby carrots, buy a bag of large carrots, peel and cut them into sticks. They make a great snack when dipped into salad dressing. • Make your own trail mix by buying granola, nuts, dried fruit and what ever else you like from a bulk food store, rather than buying it premade in the grocery store.

How About Some Granola? • Granola is an easy to make, healthy, wholesome and low-budget snack! • Granola is also a great breakfast food! You can make it with rolled oats, honey or brown sugar, puffed rice and bake it until it is crisp, toasted or golden brown. • You can also buy granola clusters that are already cooked and ready to eat at your bulk food store, and you can personalize it by just throwing in the ingredients you prefer! • For granola clusters, sometimes it is cheaper to buy cereal from either your local grocery store or your bulk store (again, check your flyers and coupons!) and use that as the base for your granola mixture! • Granola also tastes great with some of your favourite dried fruits, like cranberries, cherries, mangos, apples, raisins or blueberries! • Throw some honey into your granola mixture for a sweet kick, or add some chocolate chips, caramel sauce or coconut flakes from the bulk store. • Get creative and throw in your favourite jelly beans or candy for some sweetness, or popcorn for that extra crunch. • Walnuts, peanuts, almonds and other nuts are a great healthier option. • You can buy all kinds of items from your bulk store, and throw them into little Ziploc bags to have snacks for the week ahead…that was easy!

Mark and Jerome, the official tasters of the Community Kitchen dinners! 62

Snacks and More PARMESAN ZUCCHINI AND CORN • 4 zucchinis, diced • 1 cup canned or frozen corn • 2 tablespoons olive oil • 2 tablespoons lime juice • 2 tablespoons chopped cilantro • 1/2 teaspoon salt • 1/2 teaspoon black pepper • 2 cloves minced garlic • 2 tablespoons grated parmesan 1. Heat olive oil in a large skillet over medium heat. Add garlic to the skillet, and cook, stirring frequently for about 1 minute. 2. Add zucchini, corn, lime juice and cilantro. Cook for 3-4 minutes, stirring occasionally, until zucchini is tender. 3. Add salt and pepper for flavour, sprinkle dish with parmesan and it is ready to serve!

CUCUMBER MANGO SALAD

• 1 medium mango • 1 medium cucumber • 1/4 cup rice vinegar • 2 tablespoons white sugar • 1 teaspoon salt • 1 teaspoon red pepper flakes 1. Wash the cucumber well to remove wax or other residue. For a decorative look, remove the peel in strips from end to end. Slice the cucumber.

Living Well on Less • 2017

2. Cut the mango into slices by first cutting off both rounded ends. Score the flesh of the mango into strips, then use a spoon to separate the flesh from the skin. Cut the mango slices in half lengthwise so that they are similar in size to the cucumber slices.

3. In a small bowl, prepare the dressing. Combine the rice vinegar, sugar, salt and red pepper flakes. Stir until the sugar is completely dissolved.

“I have confidence, support, hope and sobriety now.” – Richard

4. In a large bowl, combine the cucumber, mango and dressing. Stir well to coat. Either eat fresh or refrigerate until ready to eat. Stir well before serving to redistribute the dressing. *Thank - you budgetbytes.com 64

Snacks and More CRISPY HASH BROWN

• 2 large russet potatoes (about 2 lbs.) • 4 tablespoons cooking oil, or as needed • Seasoning salt to taste 1. Peel the potatoes, if desired. Use a large-holed cheese grater or food processor to shred the potatoes. Place the potatoes in a strainer and rinse well, or until the water runs clear. Let the potatoes drain. 2. Squeeze the potatoes of their excess water by pressing them against the side of the colander or squeezing in your fist. Or, place the potatoes in a clean, lint-free dish towel, roll them up, then press to remove excess moisture. 3. Heat a large cast iron or non-stick skillet over medium heat. Once hot, add a tablespoon of cooking oil. Tilt the skillet to spread the oil over the surface. Add about 1/3 of the shredded potatoes or enough to cover the surface of the skillet in a solid, yet thin layer (1/2 inch thick or so). Let the potatoes fry, without disturbing, until deeply golden brown on the bottom (3-5 minutes). Season lightly with seasoning salt. 4. Flip the potatoes, and drizzle with additional oil if needed. Let the potatoes cook on the second side without disturbing until golden brown and crispy again. Season lightly on the second side.

Living Well on Less • 2017

5. If needed, flip and cook one more time to achieve the ratio of brown to white that you like. Repeat the process until all of the potatoes are cooked. Serve hot.

*Thank - you budgetbytes.com

“Put it all in one pot like a slow cooker and it’s easier!” - Ronald

Oscar says, “Remember food banks care for your pets as well.”

CHILI ROASTED SWEET POTATOES

• 2 pounds of sweet potatoes • 1 tablespoon chili powder • 2 tablespoons olive oil • 1/4 teaspoon salt (or to taste) 1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. 2. Wash and peel the sweet potatoes, then cut them into ½ inch cubes. Place the cubed sweet potatoes into a large bowl and drizzle with the olive oil, chili powder, and salt. Toss the potatoes until evenly coated in oil and spices. 3. Spread the seasoned sweet potatoes out over the prepared baking sheet so they are in a single layer. Roast the potatoes in the preheated oven for 45 minutes, stirring once half way through. After 45 minutes, the sweet potatoes should be soft and slightly browned on the edges. Total cooking time will ultimately depend on the size of your potato cubes. *Thank - you budgetbytes.com

Endorsed by the wonderful people we are privileged to serve

Something Sweet to Eat

Living Well on Less â&#x20AC;˘ 2017

SWEET

TOOTH 68

Something Sweet to Eat Tips for L.W.O.L. Something Sweet to Eat • Apples make a great dessert by themselves, but they are a great ingredient for a number of desserts. To keep a cut apple from going brown, add lemon juice. In fact, a cubed apple coated with lemon juice and cinnamon makes a delicious dessert. • Check clearance racks, flyers and coupons for sweets on sale. Sometimes it’s cheaper to buy dessert than make it yourself. • Buy cookie dough mixes to make cookies. It can sometimes be cheaper than making it from scratch. • Do you like ice cream? Save your money and instead of buying ice cream from the ice cream shop, buy a tub of ice cream and a box of ice cream cones!

APPLE CRISP

• 4 medium apples (2 pounds) • 1 medium lemon • 1/2 cup flour • 1/2 cup rolled oats • 1/2 cup brown sugar • 1/2 teaspoon salt • 1 teaspoon cinnamon • 1/4 teaspoon nutmeg • 6 tablespoons butter 1. Preheat your oven to 375°F. Wash, core and chop the apples into one inch cubes. Place the apple chunks in a 9” x 9” inch baking dish. They should be about two layers of apples deep. If they just cover the bottom either cut more apples or use a smaller dish. Squeeze the juice from half of the lemon over the apple chunks and toss to coat. 2. In a medium mixing bowl combine the flour, oats, brown sugar, salt, cinnamon and nutmeg. Stir until they are well combined. 3. Add the cold butter and mix until it is well incorporated. If you have a pastry cutter, this works best. If you don’t have one, don’t worry, just cut the butter into small chunks and then smear them into the dry mix using your (cleaned) hands. Small chunks of butter are okay. See the photos below for what it should look like when it is mixed.

Living Well on Less • 2017

4. Pour the crumble topping over the apples and bake for 45 minutes. Serve warm topped with a scoop of cold ice cream! DELICIOUS!

"The Exchange in Caledon is a very unique community hub. Partners and community members provide and enjoy a variety of free services and workshops that are for everyone in our area. I do what I do because it feels good to be a part of something that, no matter who you are, you can participate, learn, benefit from and enjoy what we have to offer." - Kim, Manager, Community Animation at The Exchange in Caledon

*Thank - you budgetbytes.com

“Check your flyers!” - Dawn

Something Sweet to Eat PUDDING LASAGNA

• 1 box graham crackers • 1 box instant vanilla pudding • 1 box instant chocolate pudding • Whipped cream • 1 crushed Skor chocolate bar 1. Follow instructions on instant pudding packets, with vanilla and chocolate pudding in separate bowls. 2. Line a 9” x 9” baking pan with chocolate pudding, line second layer with graham crackers, and line third layer with vanilla pudding. Repeat the layering until you have reached your desired height, finishing with a pudding layer. 3. Coat the top with one layer of whipped cream and sprinkle top with crushed Skor chocolate bar. 4. Chill overnight for the graham crackers to soften, then it is ready to serve! APPLE PIE BITES

Living Well on Less • 2017

• 1 package Pillsbury crescent rolls • Brown sugar • Cinnamon • Apple slices dipped in melted butter or margarine 1. Unroll the Pillsbury crescent roll dough on a baking sheet and spread some brown sugar and cinnamon on top. 2. Place apples slices dipped in butter or margarine over top. Then roll the dough up!

OREO FUDGE

• 1 1/3 cup (14 ounce) can sweetened condensed milk • 2 cups (12 ounce) white chocolate chips • 2/3 package of Oreo cookies (about. 24 cookies) 1. In a sauce pan heat the condensed milk and white chocolate chips over medium heat, stirring constantly until completely melted. 2. Place Oreos in plastic bag and crush into thirds or quarters. Mix cookies into the chocolate mixture and pour into pan. 3. Take a couple Oreos and crush into small pieces and use them to sprinkle on top of fudge 4. Refrigerate fudge for an hour to set. Cut fudge into desired sizes, and then they are ready to serve!

3. Place in oven at 350°F. 10-15 minutes, and you are ready to serve this simple but delicious dessert! 72

Something Sweet to Eat ‘THE ONE’ CHOCOLATE MUG CAKE • • • • • • • •

2 tablespoons all-purpose flour 2 teaspoons unsweetened cocoa powder 2 teaspoons sugar 1/4 teaspoon baking powder A pinch of salt 1 tablespoon vegetable oil 2 tablespoons milk 1 tablespoon peanut butter

1. In a mug, stir together the dry ingredients (flour, cocoa powder, sugar, baking powder, and a pinch of salt). Make sure there are no clumps. 2. Stir in the vegetable oil and milk until the mixture is smooth. Drop a tablespoon of peanut butter into the center and push it down into the batter. 3. Microwave on high for one minute and then enjoy! *Thank - you budgetbytes.com

Mississauga Food Bank doing their best

BREAD PUDDING • • • • • •

Sliced bread, cubed (enough to line the bottom of a baking pan) 4 eggs 2 cups of milk 1 teaspoon vanilla 1 teaspoon cinnamon 3/4 cups sugar

Living Well on Less • 2017

1. Mix together the eggs, milk, vanilla, cinnamon and sugar.

2. Line the bottom of your pan with the cubed slices of bread. 3. Pour the liquid mixture over the bread 4. Bake at 350°F for 40 minutes. 5. Enjoy!

Something Sweet to Eat

Resources

COOKIES • ¾ cup granulated sugar • ¾ cup packed brown sugar • 1 cup butter or margarine, softened (leave it out prior to making the cookies so it softens) • 1 teaspoon vanilla (optional, but adds more flavour) • 1 egg • 2 ¼ cups all-purpose flour • 1 teaspoon baking soda • ½ teaspoon salt 1. Preheat oven to 350°F. 2. Mix sugars, butter, vanilla (optional) and egg in a large bowl. Stir in flour, baking soda and salt (dough will be stiff ). 3. If you want to make different cookies, such as chocolate chip, oatmeal, cranberry, etc., this would be where you throw a handful of that ingredient in and mix it with the basic dough! 4. Drop dough by rounded tablespoonfuls about 2 inches apart onto ungreased cookie sheets (or trays). 5. Bake 8-10 minutes or until light brown (centres will be soft). Cool slightly; remove from cookie sheet. 6. Cool on wire rack and enjoy!

Living Well on Less • 2017

*Thank - you www.bettycrocker.com

STAYING CONNECTED

"Watch your flyers and watch for sales. If you’re on your own, cool smaller amounts and freeze your leftovers! Learn from others, as well as Community Kitchens!" - Lorna

Community Kitchens TIP: When it comes to food banks and community kitchens, it is always best to call ahead. In doing so, ask about what you might need to bring (ie. Identification, proof of address, proof of income, etc.), what to expect (ie. Paperwork if it’s your first time, etc.), as well as what their timings are. It’s always better to be informed and prepared! Regeneration 156 Main Street North Brampton, L6V 1N9 Phone: (905) 451-1215 ww.regenbrampton.com

Lucia’s Story “At my lowest point in life I was evicted from my apartment and lost everything I owned. I didn’t have anyone to help me. I was completely on my own, with no family. I was lost and completely unable to take care of myself when Regeneration took me in.”

Living Well on Less • 2017

“Since then, so much has changed. They invited me to come have a meal and visit, and maybe learn about some of their services. So I went. I immediately felt safe. It was the best thing that could have happened to me. I’ve received the priceless benefits of becoming part of a healthy community.”

Knight’s Table 287 Glidden Rd. Brampton, L6W 1H9 Phone: (905) 454-8725 www.knightstable.org Sai Dham Community Kitchen 7140 Goreway Drive Mississauga, L4T 2T6 Phone: (905) 956-2646 www.saidhamcanada.org

St. Joseph’s Community Kitchen 1699 Dundas Street East Mississauga, L6X 1L5 www.anbaabraamcharity.ca Gilgal Community Meal Program 3066 Given Road Mississauga, L5A 2N3 Phone: (647) 574-8703 www.themississaugafoodbank.org The Compass 310 Lakeshore Rd. West Mississauga, L5H 1G8 Phone: (905)-274-9309 www.thecompass.ca

You can create your own community kitchen. Invite your friends and neighbours for a cook off.

“My goal is to simply live day by day, and continue to be served and to serve. My eyes have been opened to the suffering that so many people experience, but also to the love that many people want to give! And I want to give back, for all that has been given to me.” Lucia, better known as Seika on the streets, has a sad and wonderful story that while powerful is just one example of many people who are helped by the numerous agencies, food banks and soup kitchens in Peel. The most important part of community kitchens, is the fellowship and being a part of a community. 78

Food Banks: St. Anne's Food Assistance Program 115 Vodden St. East Brampton, ON L6V 1M4 905-453-1303

Salvation Army Brampton 8054 Torbram Rd. Brampton, ON L6T 3T2 905-451-8840

Seva Food Bank 2832 Slough St. Mississauga, ON L4T 1G3 905-391-7382

Eden Food for Change 2- 3185 Unity Dr. Mississauga, ON L5L 4L5 905-785-3651

Ste. Louise Outreach Centre of Peel 32 Haggert Ave. North Brampton, ON L6X 1Y3 905-454-2144

ICNA Relief Canada Muslim Family Services 4-6120 Montevideo Rd. Mississauga, ON L5N 3W5 905-858-1067

Salvation Army Mississauga Branch 3167 Cawthra Ave. Mississauga, ON L5A 2XA 905-279-3941

Eden Food for Change 3051 Battleford Rd. Mississauga, ON L5N 5Z9 905-785-3651

Knight's Table 287 Glidden Rd. Brampton, ON L6W 1H9 905-454-8725 St. Andrewâ&#x20AC;&#x2122;s Food Bank 44 Church St. East Brampton, ON L6V 1G3 905-451-1723

Living Well on Less â&#x20AC;˘ 2017

St Vincent de Paul St. John Fisher Conference 300 Balmoral Dr. Brampton, ON L6T 1V6 905-790-2479

Islamic Forum of Canada 200 Advance Blvd. Brampton, ON L6T 4V4 905-799-0763 St. Paul's United Church 30 Main St. Brampton, ON L6W 2C4 905-451-1405

St. Mary's Food Bank 4- 5715 Coopers Ave. Mississauga, ON L4Z 2C7 905-890-0900 Mississauga Seventh Day Adventist Church 2250 Credit Valley Rd. Mississauga, ON L5M 4L9 905-608-0013 Salvation Army Erin Mills Branch 2460 The Collegeway Mississauga, ON L5L 1V3 905-607-2151 Deacon's Cupboard 1745 Dundas St. West Mississauga, ON L5K 2E1 905-828-1588 (ext. 64) Seva Food Bank 10-3413 Wolfdale Rd. Mississauga, ON L5C 1V8 905-361-7382

St. Mary's Food Bank 1699 Dundas East Mississauga, ON L4X 1L5 905-238-9008 The Compass 310 Lakeshore Rd. West Mississauga, ON L5H 1G8 905-274-9309

The Exchange 55 Healey Rd. Bolton, ON L7E 5A2 289-966-1715 *please call foodbanks ahead of time to find out what you may need to provide on your visit

Good Measure 3607 Wolfedale Rd. Mississauga, ON L5C 1V8 905-566-1208 Grace Mt. Zion Apostolic Church 5865 Coopers Ave. Mississauga, ON L4Z 1R9 905-501-8958 Malton Food Bank 7060 Airport Rd. Mississauga, ON L5L 1T8 905-696-9963