1. Foodie on a Budget

2. Check-in Check in: – Name – Pronoun – What does eating well mean to you? – What are your most common challenges for doing so?

3. Building your Pantry Build over time Grains: Flour, baking powder, baking soda, rice, noodles, frozen corn, oats Proteins: Always have eggs, buy beans, lentils, chickpeas (dry is cheaper, canned is faster), seeds, nuts Spices: Cooking oil, vinegar (rice or apple), sugar or another sweetener, lemon juice, soy sauce, sesame oil, coconut milk, fresh ginger root, fresh garlic, cumin seed, ground turmeric, chili powder, ground cinnamon, paprika powder, garam masala (curry powder), rosemary, oregano, thyme, salt, black pepper, apple cider vinegar Choose what you like. You can do a lot with small amounts of stuff

4. Building your Pantry(Con’t) Tools: cutting board one really good knife measuring spoons and measuring cups wooden spoon vegetable steamer Cheese (or vegetable) grater can opener 2-3 mixing bowls at least two different sized pots a frying pan oven proof casserole dish roasting pan/cookie sheet,

5. Building your Pantry (Con’t) Where to Get Your Pantry Staples The Free Store! 647 King Edward, www.sustainable.uottawa.ca/freestore www.sustainable.uottawa.ca/freestore Thrift stores often have appliances and tools for really great prices Bulk stores for grains, seeds and nuts; spices can be bought there, but they’ll taste better if you buy in smaller quantity. A little spice can go a long way. The Food Bank often has many of the staples mentioned here. Visit them in UCU 0015 Determine what’s essential for you and what isn’t.

6. Healing Spices & Foods (Because Food is Also Medicine) Garlic: powerful anti-microbial Oats: nervine tonic Cayenne: general immune boosting Cinnamon: great for colds Fennel: great for digestion Rosemary: basically everything Thyme: sore throats, chest infections

7. Healing Spices & Foods Cont. - Apples: can be diuretic and also slightly laxative: cleansing - Mint: very good for digestion and nausea - Nutmeg: great for digestion - Ginger: Digestion, colds - Flax seeds- great for sore throats and constipation - Turmeric: anti-inflammatory

8. Finding Wild Greens - Dandelions-- you can eat the root and the leaves - Lamb's Quarters-- leafy weed that grows everywhere - Yellow Dock-- leaves and seeds can be eaten - Nettle- super nutritious - Amaranths-- common leafy weeds that grow everywhere - Do your research! -Samuel Thayer, the Wild Garden, botany textbooks DO NOT EAT SOMETHING UNLESS YOU ARE 100% SURE YOU KNOW WHAT IT IS.

9. Meal Planning! The fun part! Back to Her Roots! http://backtoherroots.com/2013/03/21/how-i-prep-food-for-the-week/ http://backtoherroots.com/locker/menu-planner.pdf The Lean Green Bean http://www.theleangreenbean.com/food-prep/ http://www.theleangreenbean.com/top-10-foods-for-sunday-food-prep/

10. Grocery Shopping Buy tons of vegetables! Forage for leafy greens Always buy eggs Don’t buy drinks- all you need is water Ottawa Good Food Box: www.foodbank.sfuo.cawww.foodbank.sfuo.ca Bulk Stores CSAs Savour Ottawa http://www.savourottawa.ca/http://www.savourottawa.ca/

11. What I Cook Each Week Hard Boiled Eggs Smoothies Jar Salads http://backtoherroots.com/2013/04/09/salad-in-a-jar-101/ Oats and Frozen Berries A meat staple that will last all week Popcorn Rice or some grain to use Reusing leftovers and what’s left in the fridge A big dish of lentils, rice, onions and salt

12. Those Weeks When You Can’t Meal Plan Cook extra other weeks and store stuff in your freezer A few packaged soups are good in a pinch Gourmet Mr. Noodles Always have lentils, rice, onions and salt in your pantry Freezer batch cooking: – http://backtoherroots.com/2012/07/10/freezer- cooking-101/

13. Additional Resources SFUO Sustainable Development Centre resource library SFUO Food Bank Good Food Box People’s Republic of Delicious SFUO Food Bank Breakfast Club Leanne Brown “Good and Cheap” www.backtoherroots.com www.theleangreenbean.com

14. Questions? Thanks for joining us! You can contact me below with questions or comments about meal planning, wild food or herbs. Email: gabrielle.arkett@gmail.comgabrielle.arkett@gmail.com Twitter: @GabrielleArkett Facebook: Gabrielle Arkett