March is Nutrition Month and dietitians are helping Canadians to get cooking.  It’s a great way to connect together, eat better and enjoy. The slogan for this year’s campaign is Simply Cook and Enjoy! This week’s theme is, “Budget-Friendly Cooking.”

Marinate inexpensive cuts of meat

Marinating inexpensive cuts of meat, such as pork shoulder, lamb shanks or beef brisket, adds flavour while it tenderizes. A good basic marinade includes an acid, such as vinegar or lemon juice, canola oil and flavour boosters such as garlic, herbs or spices. For ease, marinate meat in a resealable plastic freezer bag. Refrigerate for at least 30 minutes or up to several hours. Turn the bag every couple of hours. Drain and discard excess marinade when you’re ready to cook. You’ll love the great-tasting results!

Saving cents makes sense! Simmer up a pot of scrumptious soup.

There’s nothing like the aroma of homemade soup simmering on the stove on a cold day. Fill the pot with your favourite vegetables, whole grains and legumes for a healthy, fibre-filled meal in a bowl. The combinations are endless! Make your own stock using vegetables; chicken, turkey or beef; water; garlic and spices. A big pot of soup can cost little and go a long way. Cook a pot of soup on the weekend to enjoy for lunches or simple weeknight suppers.

Put more plant-based protein in your pot

Cooking with protein-rich choices, such as lentils, black beans or chickpeas, is a healthy way to lower the cost per serving of your meals. Extend ground meat or go meatless with these ideas:

• Stir up yummy minestrone soup with black beans, chickpeas or lentils – no meat needed!
• Make a quick chickpea curry for a totally meatless option
• Add a couple of cups of cooked lentils to ground beef for luscious lasagna
• Drain and rinse a can of black beans. Add to ground turkey for tasty tacos.

Make your own spaghetti sauce

Ready-made spaghetti sauce can be costly and high in fat, sugar or salt. You can easily make your own sauce with just a few ingredients and these simple steps:

1. Lightly sauté onions and garlic in a little olive oil
2. Add low-sodium canned tomatoes and simmer
3. Season with freshly ground pepper and herbs such as basil or oregano
4. Try adding mushrooms, zucchini and chopped spinach. It’s a tasty, low-cost way to enjoy a variety of veggies in one simple meal! 

Hurry-Up Fill-Me-Up Burritos

1 cup (250 ml)   cooked rice

1   can (14 oz /398 mL) kidney beans, drained and rinsed

1 cup (250 ml)   corn kernels, canned or frozen

3/4 cup (175 ml)   prepared salsa

10   large (10-inch/25 cm) flour tortillas, warmed

1 1/4 cups (400 ml)   shredded Cheddar cheese

In a nonstick pan over medium heat, cook rice, beans, corn and salsa, stirring, until hot. Divide evenly among tortillas. Sprinkle with cheese and roll up.

Makes 10 burritos

Source: www.cookspiration.com

Learn more

Visit www.dietitians.ca and watch the Nutrition Month videos for tips to simply cook and enjoy food.

Dietitians have a unique knowledge of food and nutrition to provide Canadians with practical advice on choosing good-for-you ingredients to cook healthy meals. Seek out Dietitians as the smart choice for nutrition and food information.