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Market Notes: A Week’s Menu for 4 for $70

Posted By Debra On January 16, 2011 @ 11:00 am In Market Notes, author: Debra, recipes | No Comments

[1] workshop.jpgFor those who missed this month’s workshop, “Shopping & Cooking from the Winter Farmers’ Market,” we are featuring information from the instructors given out during the class. Previously, we posted Erin Allgood’s “[2] Tips for Shopping & Cooking from the Winter Farmers’ Market.” Here we have Jennifer Purrenhage’s sample 1-week dinner plan to help you budget:

 

7 Nights of Dinner for a Family of Four for $70!

 

A common concern of people who are new to shopping farmers’ markets is that they won’t be able to feed their family on a budget by shopping local. One important step in shopping local (or anywhere, for that matter!) on a budget is to plan ahead. Here’s a sample 1-week dinner plan (with shopping lists and recipes) to get you started. Follow this plan to Feed Your Family of Four Dinner for 7 Days for only $70! If your family is smaller than that, you can freeze half of each dish and feed 2 people dinners for 2 weeks for only $70. It’s easy to drop $70 on one dinner out at your favorite restaurant (and you should do that once in a while), but you can also spend that money on healthy local food for 1–2 weeks of dinners!

 

Saturday – White Bean/Sausage-Kale-Mushroom Soup with Mixed Greens Salad

 

Sunday – Stuffed Winter Squash with Mixed Greens Salad

 

Monday – White Bean/Sausage-Kale-Mushroom Soup (leftovers from Sat.) with Radish-Apple Salad

 

Tuesday – Stuffed Winter Squash (leftovers from Sun.) with Radish-Apple Salad

 

Wednesday – Rice and Beans with side of Sautéed Greens (Kale/Chard)

 

Thursday – Roasted veggies with baked tofu/fish 

 

Friday – Rice and Beans (leftovers from Wed.) with Mixed Greens Salad

 

 

Shopping List for the Winter Farmers’ Market 

 

 

Cost 

 1 lb Sweet Italian Sausages (optional)

 $9.50

~15 small sweet onions

$5.50

dried white beans (you’ll use 1/2 the bag)

$1.50

dried black beans (you’ll use 1/2 the bag)

$1.50

4 winter squash (e.g., delicata, acorn)

$4

1 small bulb garlic

$1

2 bunches leafy greens (kale, chard, collards)

$6

Mixed salad greens (~18+ oz, or 16+ cups)

$12

2 small watermelon radishes

$1.50

6 med-lg carrots

$4

2 apples (optional, for salads)

$1

2-3 c mushrooms

$6

1 med sweet potato

$1

potatoes (~3-4 redskins or 1/2 lb fingerlings)

$2

1/2 small bunch turnips

$1.50

2 med parsnips

 

$1.50

Shopping List for the Grocery Store 

 

1-2 lg (~26oz+) can whole, diced or crushed organic tomatoes - Eden & Muir Glen are great brands

$5

1.5 cups (dry) brown rice, organic

$1.50

1/2 cup (dry) quinoa, organic

$1

firm tofu, 1 pkg

 

$3

Total Cost 

 

$70 

 

Complete hand-out, including recipes, is [3] available here >

 

You can find out more about Jennifer at her website, [4] Get Well Grounded. Thanks go to Jennifer for allowing us to post this here!

Article printed from Seacoast Eat Local: http://blog.seacoasteatlocal.org

URL to article: http://blog.seacoasteatlocal.org/2011/01/16/market-notes-a-weeks-menu-for-4-for-70/

URLs in this post:
[1] Image: http://blog.seacoasteatlocal.org/__oneclick_uploads/2011/01/workshop.jpg
[2] Tips for Shopping & Cooking from the Winter Farmers’ Market: http://blog.seacoasteatlocal.org/2011/01/14/market-notes-tips-for-cooking-from-t
he-winter-farmers-market/
[3] available here >: http://www.getwellgrounded.com/wp-content/uploads/2011/01/Shopping-Cooking-Winte
r-Markets-workshop_7-dinners-for-4-for-70bucks.pdf
[4] Get Well Grounded: http://www.getwellgrounded.com/

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