Oryana Natural Foods Market
Oryana Natural Foods Market
260 East Tenth Street | Traverse City, MI 49684 | (231) 947-0191

Monday - Saturday 7:30am-9:00pm | Sunday 9:00am-9:00pm

Budget Recipes

Budget Recipes

Feeding a Family of Four for a Week on $125

The following recipes are for a hypothetical weekly menu that shows how you can shop at Oryana, eat well, and still stay on a budget, by taking advantage of all the cost-saving opportunities such as weekly & monthly specials in all departments, co+op deals grocery specials, manager's specials, close-out sales, Everyday Value pricing, and coupons.  The main ingredients for all recipes came to just under $125 and assumed that basic pantry items such as olive oil, vinegar, salt, spices, etc. are already in the kitchen.

Sales change every week, hence the menu would change too, and every family has different tastes and needs. This menu is fairly spartan and does not include much meat, but it's meant to inspire those who are willing to cook from scratch and hunt down products that are on sale.

The Menu

Breakfast
Breakfast Scramble/Toasted Pita
Apple Cinnamon Raisin Oatmeal
Pancakes with Sliced Banana (made with packaged mix)
Spinach Frittata
Tofu Scramble with toast
Apple Breakfast Rice Pudding
French Toast

Lunch
Grilled Peanut Butter Apple Sandwiches
Refried Bean Burritos
Leftover chili with Tortilla Chips
Potato Carrot Soup with crackers
Leftover Lentil Potato Stew
Tuna Pitas
Sweet Potato Black Bean Quesadillas

Dinner
Chicken Vegetable Fried Rice
Pasta with Broccoli, Green Salad
Potato Cabbage Skillet
Lentil Potato Stew, Carrot Raisin Slaw
Bulgur Chili with Biscuits (made with packaged mix)
Garden Quinoa Vegetable Bake
Barley Hoppin’ John with Cole Slaw

Snacks
Apples with cheese
Popcorn with nutritional yeast
Carrot sticks with peanut butter
Tortilla chips

The Recipes

Apple Breakfast Rice Pudding

2 cups cooked short grain brown rice
2 cups milk
1 apple, chopped
1 teaspoon cinnamon
2 tablespoons brown sugar or maple syrup
2 eggs
1/2 teaspoon vanilla
1 tablespoon butter

Combine the cooked brown rice, milk, apples, cinnamon, and honey in a small saucepan. Bring to a boil, reduce heat to low and simmer for 20 minutes.

Beat the egg in a small bowl. Temper the egg by whisking in some of the hot rice liquid, a tablespoon at a time until you have incorporated 5 tablespoons. Stir the egg back into the rice along with the vanilla and butter, and cook for 1 to 2 more minutes to thicken.

Breakfast Scramble

8 eggs
½ cup milk
sea salt and black pepper
2 cups cooked, diced potatoes
1 - 2 tablespoons vegetable oil

Heat oil in a large cast iron skillet over medium-high heat and brown the potatoes, about 5 minutes. Beat together the eggs, milk, salt and pepper and pour into the pan. Cook the eggs, stirring, just until set and remove from pan immediately. Serve hot.

Apple Cinnamon Raisin Oatmeal

2 cups rolled oats
2 cups water
½ teaspoon sea salt
½ cup raisins
1 teaspoon cinnamon

  1. Add oats and water into a glass bowl and stir well. Cover and let it sit overnight on the counter
  2. In the morning, pour into a saucepan and add another 1 cup water, sea salt, raisins, and cinnamon and stir well.
  3. Heat to a low simmer and cook for 5 minutes. Serve with butter if desired.

Spinach Frittata

8 eggs
1/2 cup milk
1 clove garlic, minced
½ teaspoon dried dill
1 package frozen spinach, thawed, drained well
1 cup grated cheddar cheese
¼ cup grated parmesan
Sea salt and pepper to taste

  1. Preheat oven to 450 degrees. Place a medium cast iron skillet in oven to heat.
  2. Whisk together eggs, milk, salt, pepper, garlic, and dill. Add spinach and cheddar cheese.
  3. Carefully remove hot skillet from oven and coat with cooking spray. Pour the mixture into the skillet and sprinkle with parmesan cheese. Bake for about 25 minutes or until puffed and golden. Serve warm or at room temperature.

Tofu Scramble

1 small onion, chopped
1 block Oryana tofu, about 1 pound
1 small zucchini, diced
1 tablespoon butter or vegetable oil
1⁄2 teaspoon garlic powder
1 teaspoon onion powder
3 tablespoons nutritional yeast
1⁄2 teaspoon turmeric
1 teaspoon dried herbs or 2 teaspoons chopped fresh herbs such as chives, dill, parsley, etc.
1⁄4 cup water or vegetable broth
3 tablespoons Braggs Liquid Aminos, or more to taste

Sauté the onion in oil in a skillet over medium-high heat about 5 minutes. Add zucchini and cook another 3 minutes. Stir in tofu, garlic powder, onion powder, turmeric, yeast, and herbs, and cook 1 minute. Stir in broth and Braggs and cook 1 or 2 minutes. Taste and add more Braggs if necessary. Serve immediately.

Barley Hoppin John

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 1/2 cups vegetable or chicken broth
3/4 cup barley
1 teaspoon thyme
2 teaspoons lemon juice
red pepper flakes to taste
sea salt to taste
3 cups cooked black eyed peas

Heat oil in a large cast iron skillet over medium heat. Add onion and celery. Cook until the vegetables soften, 3 to 4 minutes. Add garlic and cook 1 minute. Add broth, barley, thyme, lemon juice, pepper flakes and salt and bring to a boil. Reduce heat, cover and simmer until the barley is tender, 45 minutes. Stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.

Creamy Carrot and Potato Soup
 

2 tablespoons butter or olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
3 russet potatoes, peeled, diced
6 large carrots, peeled, sliced
2 teaspoons curry powder
1 teaspoon sea salt
6 cups chicken or vegetable broth
1 1/2 cups milk
Hot sauce

Heat butter or oil over medium heat in a large soup pot. Add onion and cook about 5 minutes until translucent. Add garlic and curry powder and cook about 1-2 minutes, stirring. Add the potatoes, carrots, salt, and broth. Bring to a boil. Reduce heat and simmer about 20-25 minutes or until vegetables are tender. Remove from heat. Puree with an immersion blender until smooth. Stir in milk, return to medium heat, and bring it to a bare simmer but do not boil. Remove from heat and stir in hot sauce if desired.

Bulgur Chili

1 tablespoon olive oil
1 large onion, diced medium
2 stalks celery, diced medium
1 carrot , diced medium
2 tablespoons chili powder 
3 cloves garlic minced
2 teaspoons cumin 
3 cups vegetable broth 
2 14.5 oz cans diced tomatoes
¼ cup tomato paste 
1 cup bulgur
1 teaspoon sea salt
1 cup corn 
2 15 oz cans black or red beans, rinsed and drained 
hot sauce to taste

  1. Heat oil in a large saucepan over medium-high heat. Add onion and celery and sauté about 5 minutes.
  2. Add chili powder, garlic and cumin and cook another 1 minute.
  3. Add broth, tomatoes, tomato paste, bulgur and salt and bring to a boil. Cover and reduce heat to medium-low and simmer 15 minutes, stirring occasionally.
  4. Stir in corn and beans and simmer, covered, over medium heat, until bulgur is tender, about 10 minutes. Season to taste with hot sauce.

Chicken Fried Rice

1 package Nature’s Acres chicken thighs, cut into bit size pieces
2 tablespoons soy sauce
2 teaspoons sesame oil
4 tablespoons refined vegetable oil, divided
1 package frozen stir fry vegetables, thawed
2 eggs, beaten  
4 cups cooked long grain brown rice
black pepper to taste

  1. Toss chicken with soy sauce and sesame oil in a bowl. Let sit at room temperature for 10 minutes.
  2. Heat a large skillet or wok over medium-high heat. Add chicken and stir-fry until chicken is cooked through, 3 to 4 minutes. Transfer chicken to a plate and set aside.
  3. Add vegetable oil to skillet and heat over medium heat. Add vegetables and cook for 1 minute. Increase heat to medium-high, stir in rice.
  4. Using a wooden spoon, form a well in mixture. Add eggs and scramble within well just until soft. Break eggs apart and stir into rice. Season with soy sauce and pepper. Add chicken and stir to combine.

Carrot Raisin Slaw

4 cups shredded carrots
1 cup raisins
1/4 cup mayonnaise
1 tablespoon lemon juice
sea salt and white pepper to taste

Place all ingredients in a large bowl and toss to coat. Serves 8.

 

Quinoa Vegetable Bake

½ cup quinoa
1 cup water
¼ teaspoon sea salt
2 tablespoons extra virgin olive oil
1 package frozen mixed vegetables, thawed
6 oz tomato paste
1 teaspoon oregano
1 teaspoon basil
1 teaspoon thyme
2 eggs, beaten
2 cups cheddar cheese, shredded
1 container cottage cheese

  1. In a sauce pan, combine quinoa with water and salt and bring to a boil. Reduce to a simmer, cover and cook 15 minutes. Set aside to cool.
  2. While the quinoa cooks, heat the olive oil in a skillet. Add the vegetables and herbs and sauté vegetables until soft. Stir in the tomato paste. Remove from heat to cool slightly.
  3. In a bowl combine 1 cup of the cheddar cheese, cottage cheese, and eggs. Stir this mixture into the cooled quinoa and vegetables then press into a 9” x 13” greased baking pan. Top with the remaining cup of cheese. Cover and bake 50 minutes at 350. Uncover and bake 10 minutes more to brown the cheese. Remove from the oven and let sit 10 minutes before serving.

Potato Cabbage Skillet aka Bubble and Squeak

1/2 head cabbage, sliced
1 onion, thinly sliced       
4 tablespoons butter
3 potatoes - baked, cooled and thinly sliced
salt and pepper to taste

In a medium saucepan, cook cabbage in a small amount of water for about 5 minutes, or until tender. Drain, and set aside.

In a cast iron skillet, cook the onion in butter until softened, about 3 minutes. Mix in the cooked cabbage and potatoes and plenty of sea salt and pepper. Turn heat to low and press mixture down into pan. Cook until browned on bottom. Carefully turn and brown the other side. Serve immediately.

French Lentil Potato Stew

1 tablespoon ghee or butter
1 onion, chopped
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon freshly grated gingerroot
¼ teaspoon cinnamon
1 teaspoon turmeric
1/8 teaspoon black pepper
2 potatoes, cut in cubes
1 stalk celery, diced
1 carrot, chopped
1 cup French green lentils
4 cups water or vegetable broth
1 teaspoon sea salt

Melt ghee or butter in a large soup pot over medium heat. Add onion and sauté until soft, about 5 minutes. Add all spices and sauté a few more minutes. Add potatoes, celery, carrot, lentils and water. Bring to a boil. Reduce heat and simmer, covered, for 50-60 minutes. Stir in salt.

Refried Bean Burritos

1 cup long-grain brown rice
2 cups water
½ teaspoon sea salt
1 15 oz can refried beans
4 flour tortillas
1/4 cup sour cream
1 cup shredded cheddar cheese
shredded lettuce
1/2 cup salsa

  1. Preheat oven to 350 degrees. In a saucepan, bring water, rice and salt to a boil. Cover, reduce heat to low, and cook 50 minutes. Remove pan from heat and let stand, covered, 5 minutes; fluff rice with a fork.
  2. A few minutes before rice is done, warm beans with a little water over low heat in another small saucepan, stirring occasionally. Wrap tortillas in foil and place in oven to warm, about 10 minutes.
  3. To assemble, divide beans, sour cream, rice, cheese, lettuce, and salsa among tortillas. For each tortilla, fold side closest to you over filling, then fold right and left sides toward center; tightly roll up burrito. Serve topped with more sour cream and salsa if desired.

 

Sweet Potato Black Bean Quesadillas

1 sweet potato, diced small
1 teaspoon cumin
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
dash hot sauce
1 15-oz can black beans, drained and rinsed
2 teaspoons olive oil
shredded cheddar cheese

  1. Preheat oven to 400 degrees.
  2. Place sweet potatoes in a bowl and add spices and salt. Drizzle with oil and hot sauce and toss well to combine. Spread sweet potatoes on a lined baking sheet and roast for about 30 minutes, until tender.
  3. Spray a large cast iron skillet with cooking spray and place over medium high heat. Place one tortilla in skillet and spread roasted sweet potatoes over the top. Sprinkle about 1/2 cup black beans and a large handful of cheese. Place another tortilla on top. Press down with a spatula and cook until browned on the bottom.
  4. Slide onto a large pot lid and flip over into pan. Cook the other side until browned. Repeat with 2 more tortillas. Cut into wedges and serve hot with salsa and sour cream if desired.

Pasta with Broccoli

1 pound pasta
1 teaspoon sea salt
1 head broccoli, cut into florets
4 tablespoons olive oil
4 cloves garlic, chopped
1/2 cup grated Parmesan cheese
Sea salt and pepper to taste

  1. Bring a large pot of water to boil and add the salt and broccoli florets. Cook until tender, about 3 minutes, and remove with a slotted spoon, reserving the water. Add the pasta to the broccoli water and cook until al dente. Save 1/2 cup of the cooking water before draining pasta in a colander.
  2. In a large cast iron skillet, heat olive oil over medium heat. Add the garlic and cook about 1 minute. Add broccoli and toss well in the oil, cooking another 1-2 minutes.
  3. Add pasta to the pan and toss well to coat. Add the water and gradually sprinkle on the Parmesan while tossing to create a sauce. Season with salt and pepper and serve immediately.

 

 

 

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