i live in rural, remote northern Canada in Iqaluit, Nunavut - your grocery prices make me gasp, the basic ingredients are very affordable. our food is so much more expensive, even by bulk sealift. to find out more about food insecurity in Canada's northern communities check out "Feeding my Family" on facebook or
http://www.feedingmyfamily.org/ Here are some inexpensive family meals that are good for warming up after playing outside in the snow.
Caribou (tuktu) Stew GLUTEN FREE
1lb caribou meat from a local hunter or friend (you could substitute beef, moose or seal)
two medium onions
two garlic cloves
two tablespoons olive oil
1/4 cup of vinegar or wine
bay leaves
1.5 L homemade stock (from bones, veggies, etc.) or stock cubes
salt & pepper
three big carrots
three long celery stalks
four large potatoes
heat a large skillet or stew pot to medium heat, add oil and diced garlic and diced onions. cook on medium until soft and a bit browned. add diced meat, brown well. add wine or vinegar, stock, bay leaves and salt & pepper to taste. simmer on low/medium low for 2-3 hours til meat is quite tender. add water as needed if it gets too dry. this stew base can now be saved and stretched with more stock or water on other days. to complete the stew, peel and coarsely chop the carrots, celery and potatoes. add to pot on stove top and cook on medium until veggies are cooked through. Or, if you are using an oven safe pot, put the whole thing in the over on 375 for 30 min. Serves many.
French Creamy Vegetable Soup GLUTEN FREE
whatever veggies you have in the fridge that need attention (leeks, broccoli, spinach, zucchini, peppers, tomatoes, carrots, are all great, but try what you have)
1 L homemade stock (from bones, veggies, etc. ) or stock cubes
one onion
garlic cloves
salt & pepper
1 cup cream or whole milk, could substitute almond or coconut milk
olive oil
Heat up a big pot to medium heat, add olive oil and diced garlic and onion. Saute til browned. Add about 6 cups of coarsely chopped veggies and saute til they are softened and a bit browned. add stock liquid and remove from heat. using an extra bowl, run the mixture through a blender or food processor. return mixture to the pot and add your dairy (milk, cream, coconut, whatever). Salt & pepper to taste.
Other inexpensive meals we like are similar to a lot of the bean/rice/sweet potato based dishes already mentioned. The kids always like it when we have "Breakfast for Dinner", and I like it too because it's usually on extra busy nights when dinner is rushed but they think it is a treat. Waffles with yogourt, nuts and quick stewed fruit on top are a hit. To make stewed fruit just put some frozen fruit in a small saucepan with a bit of sugar, maple syrup, agave etc. and heat til saucy. Also a great way to use up apples that don't make the cut. Or fried eggs, toast and bacon. Or oatmeal with lots of nuts and dried fruit.
Homemade baked macaroni & cheese is a good one too. Or Tandoori baked chicken thighs (cheaper than breast meat) with brown rice and cabbage salad.
Happy eating!