Whole foods

Cooking with frozen vegetables: Vegetable curry

Frozen vegetables don’t get much love however I find them to be a great alternative to fresh veggies. Some argue that frozen veggies are better because fresh veggies sitting in the market for days have lost a lot of their nutrition. Veggies begin to lose nutrients as soon as they are picked so when they are frozen immediately after picking the nutrients are preserved. Either way if you are eating fresh or frozen veggies you are doing the right thing as both are good for you. 
I decided to try some frozen cauliflower and peas for a weeknight curry and I have to say I was impressed with their quality. Whole foods market carries a variety of frozen organic veggies in a addition to regular.
To make my vegetable curry, start by thawing the frozen cauliflower and peas, set aside. See how good they look below!
Sautee’ onions, garlic and ginger in a large pan then add curry powder and ground coriander. Cook for about 1 minute then add lentils, peppers and chopped tomatoes. Cook for another 3 minutes. 
Add cooked potatoes, butternut squash, cauliflower, peas, chicken broth and mix gently after adding some salt and freshly ground pepper. Cook for 3 minutes and drizzle some olive oil when done. 
Voila! You have yourself a delicious meatless meal made with frozen veggies. You can serve this alone, with rice or naan bread. 
Ingredients you will need
3 cups steamed lentils
1 1/2 cups frozen cauliflower thawed
1 cup frozen peas thawed
2 large potatoes cubed
1/2 a small butternut squash cubed
1 medium onion chopped
3 cloves garlic
1 inch size fresh ginger minced
1 large tomato diced
1/2 a cup chopped green and red peppers
2 tsp curry powder
1 tsp ground coriander
1/4 cup chicken broth
salt and pepper 
olive oil

Shopping at Whole Foods Market on a budget

Lately I have started doing my weekly grocery shopping at Whole foods mostly because they have a great selection of organic goods and I really trust their meat department. A lot of people shy away from Whole foods because they think its very expensive which to an extent is true, however I have discovered the secrets to shopping at Whole foods on a budget.
See below for what I got at my last shopping trip.


This week my 5 biggest scores in the produce department were a 2lb bag of organic carrots for $1.78, bunch of organic collard greens for $1.47, green beans .71 cents and a head of broccoli for $1.49. I also got a fresh cilantro, parsley, 2 avocado’s , 5 plum tomatoes, 3 large yellow onions, large parsnip, bunch of scallions, 31/2 lb box of tangerines, 2 corn cobs all for a total of $28.59 . Although this total may seem high to others, bear in mind these are organic guilt free vegetables.



Next, I headed to the Meat department where I even got better deals. About 1.5 lb of chicken drumsticks for $3.46, a lb of ground sirloin for $6.99 and a pack of organic chicken legs for $4.27 – Total $14,72



I recently discovered the bulk spice section and here I save loads of money. I bought some ground cardamon, Muchi curry powder and dried oregano all for only $2.50. Spices lose their punch with time so this will last me about a month and I can go back for a new fresh batch the next month.



I was most excited about the basil plant that I got on sale for $1.99! I love fresh herbs however they get bad really quick and end get up getting tossed in the trash most of the time. Buying potted herbs saves money since the plant will last longer than the packaged herbs.
After adding a few other basics like whole grain bread, eggs and a large can on organic crushed tomatoes my total came up to $53.78. Not bad for Whole foods right!
With the pantry staples that I buy from B’Js monthly plus my weekly shopping at Whole foods the menu this week is:
– Shepherds pie with green beans
-Macaroni cheese with barbecue chicken legs and sauteed collard greens.
-Chicken curry with Basmati rice and honey glazed carrots
-Hearty 3 bean vegetable chili
Tips on buying at Whole foods on a budget.
1. Start by following Whole foods social networks e.g Twitter, Facebook and sign up to receive their newsletters – By doing this you will find out what is on sale and get coupons before heading out to the store.
2. Just like other grocery stores, whole foods also has a value brand called everyday 365. The Whole foods value brand carries a lot of organic goods and the quality is just as good as name brand goods.
3. Shop at their bulk bin section – This is major money saver at Whole foods. You can buy things like organic rice, oatmeal, beans, couscous and lots more for under $3 a pound. They also have bulk spices and dried fruit.
4. Stay away from the beauty, home and snack isles as they are very expensive. I tend to get most of my groceries from the produce and butchers department. Here something is always on sale.
Please note my shopping list fits a weekly menu for two people.


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