Keep it Cozy
October meal plan
Autumn in the Canadian prairies is one of the best times of the year. Colourful trees, moderate temperatures and those golden wheat fields make us want to get outside and enjoy all that our beautiful home has to offer… And we haven’t even gotten to the food yet. After months of salads and summer barbecues, we’re ready to keep it cozy with wholesome and hearty fall recipes using some of our favourite seasonal ingredients like pumpkin, butternut squash and sweet potatoes. Grab your favourite fall scarf and bundle up, it’s time to get cozy. Thanks to our friends at Revive Wellness for developing this nutritionally balanced meal plan.
Grocery List
PRODUCE
2 onions
4 carrots
1 bunch of celery
6 garlic cloves
1 sweet potato
1 cup green beans
3 cups spinach
7 cups kale
1 bunch fresh basil
1 butternut squash
1 head of cauliflower
1 head of broccoli
2 green onions
1 red onion
MEAT/POULTRY/DAIRY
12 large eggs
1½ cups cheddar cheese
3 links (about 300 g) Italian sausage
2 lb stewing beef
4 slices bacon
FROZEN GOODS
1 package frozen peas
SPICES
3¾ tsp salt
2¼ tsp pepper
1 tbsp cinnamon
DRY GOODS
1 354 mL can evaporated milk
1 can pure pumpkin purée
2½ tbsp fancy molasses
1 tbsp honey
1 tsp vanilla
5 tbsp canola oil
¼ cup olive oil
2½ cups + 1 tbsp unbleached all-purpose flour
3 cups whole wheat flour
1 tbsp baking powder
1 tsp baking soda
1 cup dry breadcrumbs
1 398mL can kidney beans
1 398 mL can no-salt-added diced tomatoes
5 cups no-salt-added vegetable broth
1/3 cup orzo pasta
1 tbsp active dry yeast
¾ cup large flake oats
1/3 cup wheat germ
¼ cup cornmeal
2 tbsp quinoa
2 tbsp millet
2 tbsp sesame seeds
3 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 tbsp chia seeds
2 tbsp brown sugar
1 loaf whole wheat bread
1 tbsp balsamic vinegar
2 cups beef broth