First Alternative Co-op BUDGET BITES #10 Saturday Sunday Monday Tuesday Wednesday Thursday  Smoky   Happy Crispy   Curried Sweet Salad Nicoise Cakes  Eggs Nutty Noodles Maple Bacon Potato Lentils  Cheese toast Florentine  Egg rolls Polenta with BUDGET  Rice Tomatoes  Egg rolls In the fridge for Tip: For Zippy In the fridge for In freezer for Tip: You can, of Tip: Fruit is future meals: Sauce, fry 1 future meals: future meals: Egg course, use real delicious with English Muffins Tbsp each garlic ½ pkg. Smoky Rolls bacon in this. this as well. & ginger then Maple Bacon Tip: Mix a little Tip: These egg BITES carefully add Tip: Rinse and parm with a little rolls are lovely 2 Tbsp each steam spinach, butter, spread baked, and add soy sauce & then toss with a Issue #10: on split English a great crunch vinegar to the bit of butter and Muffins and toast to the yummy hot pan. Reduce parmesan. Poach October 2010 under the broiler. savory noodles. a moment, then eggs and serve on MMMMMM. add 2 tsp agave top of spinach and 1 tsp chili with toast & fried oil. Smokey Maple Dinner for 2 Bacon Tempeh adults, SHOPPING & GROCERY: ___ 1 small sweet pepper RECIPES 6 nights, ___ Food Merchants polenta ___ 1 bunch spinach Budget Bites shopping & recipes ___ Sun Luck rice sticks ___ 1 cucumber under $50! are scaled for two adults. Increase ___ 1 can Natural Value tuna ___ 1 bunch green onions or decrease as needed to allow for ___ Rudi’s English muffins ___ 2 small summer squash your household. We shopped this ___ 1 small head Napa Menu: list at the Co-op on September BULK: 17th, 2010. We assumed you ___ ½ cup peanut butter cabbage Saturday: Salad Nicoise had a few things in the pantry, ___ ½ cup vegetable broth FREEZER which were not included in the ___ 4 oz rice ___ Blue Horizon shrimp Sunday: Happy Crispy Cakes shopping total. The total: $49.85 ___ 1 cup French green lentils spring rolls Monday: Eggs Florentine IN THE PANTRY: PRODUCE,100% Organic! ___ 1 bag frozen sweet potato garlic red pepper flakes ___ 1 bag frozen peas Tuesday: Nutty Noodles ginger agave syrup ___ 1 head lettuce CHILL: olive oil nuts ___ ¼ lb. fingerling potatoes Wednesday: Smoky Maple Bacon Polenta chili oil mustard ___ ¼ lb. green beans ___ 7 Eggs curry powder salad dressing with Tomatoes ___ 1 pint cherry tomatoes ___ ½ cup grated parmesan ground cumin yogurt ___ Tofurky Smoky Maple Thursday: Curried Sweet Potato Lentils salt & pepper capers ___ 3 medium carrots soy sauce butter ___ 2 small yellow onions Bacon Tempeh Nutty Noodles until browned. Turn and brown The Recipes ½ pkg. rice noodles other side. Remove polenta from pan 2 tsp. oil and add tempeh strips and a little 1 bunch green onions oil. Cook until crisp and brown and Salad Nicoise 2 small summer squash remove from pan. Sauté garlic, onions BUDGET 2 medium carrots and tomatoes 2-3 minutes. Layer 6 cups of lettuce polenta, veggies and tempeh on plates 1 can tuna 3 cups shredded Napa cabbage and sprinkle with parmesan. 2 eggs, hard boiled 2 cloves garlic, pressed green beans, cooked ¾ cup vegetable or chicken broth Curried Lentils with Sweet BITES cherry tomatoes ½ cup peanut butter cucumber 2 ½ Tbsp. soy sauce Potatoes At the Co-op, we are continually on the lookout fingerling potatoes, cooked 1 tsp. red pepper flakes 1 small onion, peeled and chopped for ways to help save you money on your grocery capers (if you like them) 1 tsp. agave syrup 1 tsp. minced garlic purchases - scoping out the best deals we can, anchovies (ditto) Soak ½ package rice noodles for 40 1 Tbsp. olive oil providing recipes to help you cook from scratch, Wash lettuce and make a nice bed on minutes. Cut carrot, summer squash 1 cup French green lentils offering as many sale items as are available to us, two plates. Drain tuna, peel eggs and and green onions into julienne strips. 1 cup diced sweet potatoes lowering our retail prices when our wholesale cut everything nicely. Arrange on top Heat oil in large wok. Sauté carrots, 1 cup peas prices go down, and so on. of lettuce. Add dressing to taste. squash and green onions 1 minute 2 tsp. curry powder We are very excited to help you with a week’s in hot pan. Push to the side and add 1 tsp. ground cumin worth of menus that should feed two adults for Happy Crispy Cakes noodles. Turn heat to high and add ½ tsp. salt six nights for less than $50! Many of the meals 1 small carrot, peeled noodles & 1/2 cup hot water. Drizzle ½ tsp. pepper will also make enough for lunch the next day. ½ small yellow onion with 1 Tbsp soy sauce (or fish sauce if 1 ½ cups vegetable broth you prefer). Stir noodles to cook them fresh mint leaves (optional) These menus assume you have some cooking 1 small sweet red pepper evenly. When they begin to soften, yogurt (optional) skills and own a basic reference cookbook. ¼ cup frozen sweet potato 1 clove garlic add garlic and cabbage, cover pan, and Bon Appetit! Heat a large, heavy pan over medium 1 Tbsp. finely ground parmesan cook 2 minutes. While cabbage cooks, heat. Add oil and onion. Cook, 2 Tbsp. finely ground nuts mix broth, nut butter, soy sauce, stirring frequently, about 5 minutes. 1 egg white red pepper flakes, and agave syrup Add garlic. While onion cooks, sort 1 tsp. prepared mustard together to make sauce. Stir sauce lentils and discard debris, then rinse ½ tsp. salt into vegetables & noodles and heat and drain. Add cumin, curry powder, 2/3 cup fine fresh bread crumbs through. salt and pepper to onions and cook olive oil for frying Smoky Maple Bacon until fragrant, 1-2 minutes. Add veggie Using a food processor, hand grinder broth and lentils. Bring mixture to a or a very sharp knife, very finely chop Polenta with Tomatoes boil. Reduce heat, cover, and simmer. all the vegetables. Stir in cheese, nuts, 1 chub Food Merchants polenta Cook until lentils are tender, about egg white, mustard and salt. Heat a 1 Tbsp. butter 30-45 minutes. Stir in peas and sweet large skillet or griddle and add enough 1 Tbsp. olive oil potatoes. Garnish with mint and South oil to coat. Form about 2 teaspoons ½ package Maple Bacon tempeh strips yogurt, if desired. corvallis of the vegetable mixture into a small 1 clove garlic, minced 1007 SE 3rd 541.753.3115 cake; dip both sides in breadcrumbs. ½ onion, sliced Add to hot pan and cook over ½ pint cherry tomatoes, halved North medium heat without turning until parmesan cheese golden brown. Flip and cook until corvallis Slice polenta into rounds. Heat butter 2855 NW Grant brown on second side. Serve at once & olive oil in a pan big enough to 541.452.3115 with “Zippy Sauce” (recipe on back) or hold polenta in a single layer. Add www.firstalt.coop hold in a single layer on a cookie sheet polenta and cook over medium heat in a warm oven.