Karen Barnaby’s Ingredients & Menu for a week

Karen kindly shared with Raise the Rates a typical menu for her week’s food.

She estimates the cost of the materials at about $50 a week.

However this menu requires a fridge to store food for several weeks, and equipment to make homemade sausage, yogurt sauerkraut and pesto. Most people on welfare are unlikely to have this equipment and many on welfare do not even have a fridge or a hotplate to cook anything.

All meals were prepared at home except for Sunday dinner, ate out.

Hummous is the only item I did not make from scratch.

Sunday dinner out is not included in following list.

I get items like nuts, coconut oil, Parmesan cheese, hummous, milk for making yogurt at Costco.

Most of the vegetables come from Sunrise Market.

Ingredients                                                                                             

Items

Quantity

Eggs, organic

6

Feta cheese

2 oz

Yogurt, home made

1.5 lt

Paneer cheese

4 oz

Parmesan cheese

0.5 oz

Extra virgin cconut oil

3 fl oz

Extra virgin olive oil

3 fl oz

Butter, unsalted

2 oz

Smoked sablefish

6 oz

Tuna, albacore, frozen

4 oz

Apples

2

Blueberries

1.5 Lbs

Blackberries, foraged

0.5 lb

Honedew

1/16

Cantalope

1/16

Pineapple

1/16

Sausages, italian, home made

3

Beef, stewing

1 lbs

Cotechino sausage (from Bosa)

0.5

Bacon

2 slices

Pancetta

1 oz

Walnuts

1 oz

Cashews

4 oz

Macadamia nuts

4 oz

Coconut

0.5 oz

Brown rice

2 cups

Brown rice pasta

4 oz

Arugula

 1/4 lb

Beets

2 lbs

Brussels sprouts

  ½ lb

Cabbage

1 lb

Carrots

  ½ lb

Cilantro

  ¼ bunch

Cucumber

  ¼

Garlic

1 head

Green onions

4

Kabocha squash

  ¼ lb

Kale

  0.5 lb

Lime

1

Onions

  0.5 lb

Potatoes

  0.5 lb

Rutabaga

  ¼ lbs

Sauerkraut home made

2 cups

Spinach

5 oz

Tomatoes

5

Natto (Japanese fermented soybeans)

4 oz

Pesto, home made

2 fl oz

Hummous

8 oz

Coffee

1 lb

Balsamic vinegar

2 oz

Salt

2 Tbsp

Assorted spices

3 Tbsp

Mineral water

0.5 lit

Menus

Monday       

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           Hummous and raw carrots

Dinner:          Tuna Cakes, coconut cilantro chutney, cabbage salad

Blackberries, yogurt, coconut oil, cinnamon

3 coffee

Tuesday      

Breakfast:     4 eggs

Lunch:           Hummous and raw carrots, 2 oz cashews, 2 oz macadamia nuts

Dinner:          Brown Rice, paneer, tomato curry

3 coffee

Wednesday

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           Sausages with sauerkraut, apples; mashed potatoes, carrots and rutabaga

Dinner:          Greek Salad with spinach

Blackberries, yogurt, coconut oil, cinnamon

3 coffee

 

Thursday    

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           Brown rice and yogurt.

                      Leaf lettuce, kale, brussels sprouts. (work project)

                      Cantalope, honeydew melon, pineapple (work project)

Dinner:          Brown rice pasta with pesto, arugula salad with tomatoes, walnuts & bacon

Blueberries, yogurt, coconut oil, cinnamon

3 coffee

Friday          

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           Brown rice with natto & green onions, 2 oz cashews, 2 oz macadamia nuts

Dinner:          Cotechino sausage with kale, potatoes

3 coffee

Saturday     

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           Brown rice with natto, 2 fried eggs & green onions

Dinner:          Smoked black cod, mashed kabocha squash & apples; brussels sprouts     roasted with pancetta

Blueberries, yogurt, coconut oil, cinnamon

3 coffee

Sunday       

Breakfast:     Borscht with beef, 2 Tbsp yogurt

Lunch:           hummous with celery sticks

Dinner:          Out for dinner: Dosa with lamb, paneer, fish pakoras, lentils

3 coffee $16/person

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