The Real Food Cart 12/12/24
Image description: meat patties with black beans, pineapple, spinach, tomatoes on a blue plate with a fork on a dark blue cloth.
Highlighted Meal of the Week
Caribbean chicken patties
Ingredients
ground chicken
black beans
tomato
italian bread crumbs
limb
green onions
frozen pineapple
celery
baby spinach
spicy mayo (gochujang and mayo)
Filipino chicken spice blend (based on an adobo recipe: chili powder, cumin, garlic powder, kosher salt, onion powder, oregano leaves, peppercorn medley, fake smoked paprika garlic blend (chili powder, cumin, garlic powder, onion powder), ground turmeric
Extra virgin olive oil
Cost
$7.15 for two and for one person: $3.58
Blood Sugar Level
6.3
This is a really delicious meal. It looks complicated, but it isn’t. What I love about this recipe is the legumes. These days we always get dry legumes. You have to cook them in advance, but that’s ok. We get less salt that way. We started off with 78 grams of dry black beans, which we cooked for an hour with a little salt. I received about half of the total and my blood sugar level is great. The other tip is that we buy frozen pineapple. For fruit and vegetables that we use rarely, we don’t buy fresh. We buy frozen so that we can keep them longer. It’s cheaper because we have no waste and allows us to have the item in the amount we require. You can’t buy 95 grams of pineapple here.
This Week’s Cart
Stores considered this week were Metro.ca, Walmart, Massine’s, Isabella Loblaws, Kowloon and Farm Boy, which are within walking distance, and the Real Canadian Superstore, Metro Rideau and Food Basics, which are accessible to us by public transit.
If we could get the cheapest price at all the stores, the total amount would be $166.30.
By combining delivery from Walmart and the Real Canadian Superstore, plus a few strolls to local stores, Charles has obtained a price of $170.49 for this week’s shopping list, only three percent higher than the cheapest price if we could shop all the stores.
In this week’s chart each store on its own will cost a shopper anywhere from twenty to fifty-four percent more or an extra $89.13. Any store that provided less than twenty-three of the twenty-eight items we were looking for was disqualified.
I wish you nutritious, delicious and affordable meals, lingering conversations with loved ones, joy and whimsy.
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