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Find yourself passing by the discount groceries, without really knowing how you would put them to use? Getting creative with these less-than-ideal foods can be tricky, so we have simplified the task for you. Here are a few easy tips on how you can safely use some common discounted grocery items right away or later!

Wilting or Soft Vegetables

Soon: When a vegetable can be cooked (think zucchini, carrots, etc.), you can work with the softer texture by chopping the vegetables and cooking them into a stew, stir-fry, or soup! You can also shred these vegetables to use in baking, such as for muffins or breakfast cookies. When a vegetable is better fresh (like cucumber), a smoothie made along with your favourite

fruits might be a better option.

Later: Vegetables that are best fresh are not very practical to use for later, so it may be best to leave them at the store. However, if you have time to prepare a recipe with vegetables that can be cooked, it is practical to freeze meals with the vegetables like stews, soups, and baked goods for later! When you’re pressed for time, you may chop or shred your vegetables to then

freeze into measured-out portions for you to use later.

Stale Bread

Soon: You can revive stale bread by using a recipe that will soften it, or by using it extra dry. Hungry for a comforting breakfast? French toast or bread pudding are great options that will soften the bread! If you are in the mood for something more savory, you can dry out the bread by toasting it to then use for crispy croutons on a salad or in a soup.

Later: The simplest way to save stale bread for later is to freeze it. When thawed it will remain stale, but you can then use it the same way you would in the “for now” section!

Bruised Fruits

Soon: There are many ways for you to make the best out of bruised fruits! As they are not always attractive fresh, it can be useful to cook or blend them. Most fruits can either be mashed or chopped to add into baked goods like muffins, berries like strawberries that are soft (not moldy!) can be blended into a smoothie, and larger fruits like apples and pears can be sliced and baked in a crisp.

Later: Very similar to vegetables, if you can’t or don’t want to use bruised fruits anytime soon, you can freeze them for later! In order to make this process practical, chopping or slicing fruits before freezing them can allow you to use them right out of the freezer later on. For example, chopping up bananas and freezing them on a baking sheet before bagging them will ensure the pieces don’t clump together and make them easy to pop into a blender for a smoothie!

Near-Best-Before-Date Dairy

Soon: Using up a large amount of fluid milk right away can be tricky, so it may be easier for you to make multiple items to use it up quickly! Making smoothies or milkshakes, French toast or bread pudding (with your stale bread!), and puddings (with rice or cornstarch) are some quick and easy ways to use it up. Cartons of creams can also be used for pudding in an extra creamy

dessert! If you find yourself some plain yogurt or sour cream, consider making a batch of tzatziki or adding it into a cream soup. Your yogurt is flavoured? Unless you can eat it right away in a parfait or over some fruit, check out the “later” section!

Later: Many dairy products can be frozen for a few weeks! If you have unopened fluid milk or yogurt, you can pop them right into the freezer. Be sure to know how long these dairy items can stay in the freezer by checking out the link in “safety first!” below! Sour cream and creams will not freeze well, so it is best to use them right away. Finally, for a tasty frozen treat, you can try

out freezing flavoured yogurt into popsicles!

Safety first!

When purchasing any fresh products, it is essential to check for food safety hazards. If you find a product with mold or that has been opened (whether it is a broken peel or an open carton), it is best to leave it behind. If you choose to freeze a food item, be sure to consult the Government of Canada’s guide on fridge and freezer food storage at the following link:

https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-food-

storage.html

Using these creative tips and keeping food safety in mind, you are all set to tackle the imperfect groceries like a pro!

By: By Caroline Larochelle, 2022

Photo By: Google Images

So you read our previous blog post (How to Save Money at the Grocery Store), attended our Meal Planning presentation and learned all there is to know about the best grocery shopping practices - or so you thought! We have a few more money-saving tips to share for only the most seasoned shoppers (a.k.a. you!).

Check unit prices

Price tags on food shelves often show you the unit price (how much an item costs based on a standard unit such as 100g or 100mL) which makes it easier to compare prices between different sized items. The unit price can be found on the price tag in small print below the total price of the item.

Choose seasonal produce

Choose fresh fruits and vegetables that are in season. They are often the cheapest and taste the best. You can find lots of resources online that will help you figure out which produce is in season during which months.

Substitute some fresh meats for cheaper alternatives.

Choose plant-based proteins such as canned beans or lentils sometimes rather than always choosing fresh meat. Fresh meats can really spike your grocery bill. Bonus tip: buy meat cuts in bulk that are on sale, and freeze them for use later.

Map out the store

Get to know the layout of the store. This tip seems odd, but if you know where the items are that you need to purchase, you are less likely to wander around, plucking items off the shelves that you don’t actually need. After all, knowledge is power. Bonus tip: Grocery stores tend to put the more expensive items in the middle shelves at eye level, so be sure to look high and low for cheaper alternatives.

Use curbside pickup

Avoiding the store altogether is also a valid option, especially given the severity of the pandemic. Many grocery stores are now offering curbside pickup for a fee of $3-$5, which may be worth it for you if you don’t want to keep shopping as easy as possible.

With all of these strategies in your shopping basket, you are officially on your way to conquering the grocery store. We are all so proud! Happy shopping!

By: By Lucie Laferriere, 2021

Photo By: Canva Library

Student life can get busy, and some days you’re on campus and looking for a ready-to-eat meal. Unfortunately, some campus dining locations get very busy during lunch hours (I’m looking at you, CAB Timmies). Here are some lunch spot recommendations on and near campus for you to check out!

H-Mart College Plaza

H-Mart is a popular Asian grocery store chain, and there is a location near campus! They have a variety of lunch options to-go, such as sushi, kimbap, bento boxes, and chicken and rice. My recommendation is the burdock weed kimbap! H-Mart is a great lunch spot if you have some spare time in between classes as it’s less than a 10 minute walk from ECHA.

Sushi Shop HUB

Located near the HUB-Tory-Business pedway, Sushi Shop is a convenient lunch spot that serves sushi (obviously), poke bowls, and other yummy meals! This is an awesome lunch option because it’s located right on campus.

Sepp’s Pizza

Save on delivery and pick up a fresh pizza because Sepp’s is only a couple blocks from campus! Unfortunately, Sepp’s currently opens at 3:30 pm but this would be a great meal idea if you’re staying late on campus and need some study fuel. Sepp’s is a great option if you’re studying with friends and want to split pizza(s)!

Phobulous 

Phobulous is a Vietnamese restaurant located on 109 Street with dine-in, take out, and delivery options. Their menu features pho, vermicelli, banh mi, and other yummy options! This is a great place not too far from campus to get a filling meal.

Bonus: Starbucks College Plaza

Coffee is not a meal substitute but it’s definitely popular among university students! Starbucks campus locations can get quite busy, especially between classes. I would suggest visiting the College Plaza location as it’s often less busy and can be a pretty short walk depending on where you are on campus. 

By: Courtenay Chu, 2021

Photo By: Canva Library

Got up too late for breakfast, but not time for lunch yet? Try one of these 3 brunch spots near campus to get your day going! From hash browns to benedict to waffles, these places have it all. 

Sugarbowl // 10922 88 Ave

Located just an 8-minute walk from HUB mall, Sugarbowl offers a great selection of breakfast and brunch items that won’t leave you with a hole in your wallet. They serve pulled pork hash, huevos rancheros, eggs benedict, and even a vegan sausage and tofu scramble. To finish it off, they have fresh cinnamon buns that are baked daily. With a front and back patio and indoor dining area, Sugarbowl is the perfect brunch spot for all seasons!

Highlevel Diner // 10912 88 Ave

Located an 8-minute walk from HUB mall and right beside Sugarbowl, Highlevel Diner is the next must-visit brunch spot near campus. They offer 7 types of benedicts, breakfast ‘sammies’ with a vegetarian option, and huevos rancheros with a vegan option. If you’re craving more, they have hash browns, sausages, and bacon to add on the side. With these hearty dishes and large portions, you’re bound to leave with a full stomach!

Cafe Mosaics // 10844 82 Ave

Last, but not least, is Cafe Mosaics on Whyte Ave located a quick 10-minute bus ride away from HUB mall. They offer an all-day breakfast menu that includes a breakfast bowl, pancakes, eggs benedict and huevos rancheros. Their menu is earth/health-conscious and uses simple ingredients to create foods packed with flavour and nutrition. With its aesthetically pleasing food and decorations, Cafe Mosaics is the perfect spot to snap a picture for your Instagram story!

By: Rita Tang, 2021

Photo By: Canva Library

Grocery shopping is an activity that we all do, and many of us may not enjoy. It’s expensive, time-consuming, and can be a real drag… but it doesn’t need to be. Grocery shopping is a science that can be finetuned, and by reading this post, you’ve taken the first step towards becoming a member of the Grocery Shopping Elite™. Here are some tips you can implement throughout your grocery shopping experience that can save you some money, waste less food, and make the whole excursion a bit more painless.

Prepare to shop...

So, you’re bundling up, grabbing your reusable grocery bags, and your car has been auto-started. This is all fine, but hold the phone for just a second. Before you’ve even gotten into the car to hit the grocery store, there are a few things you can do to help yourself save time and money down the road.

Meal plan

By meal planning the next week, or two weeks, you ensure you are only buying food you are sure to eat. This means you’re more likely to eat at home and save money on eating out or food delivery, and less food will go to waste. Bonus tip: check around your kitchen for the inventory you already have, and use up as much of it as you can. Whatever you are missing, make a list and try your best to stick to it once you’re at the store.

Shop the sales

Check flyers for your regular grocery stores to see what’s on sale. If there’s something on sale that you enjoy, stock up on it and make sure to include it in your meal plan. If you’re curious to try something new, there’s no better time to try it than when it’s on sale!

Have a pre-shopping snack

Avoid shopping hungry! This is when a lot of impulse purchases happen that we don’t necessarily need. Have a quick snack or meal before shopping to stave off the unnecessary purchases.

At the grocery store...

Alright, you’ve made a meal plan, you’ve checked the flyers for sales and coupons, and you’ve had a snack. You’re ready for war. You may now resume the pre-shopping prep you’ve already done, and luckily, your car should be nice and toasty by now. Use the following tips to make the best of the experience.

Choose store brands

This includes brands like No Name, Compliments, or Great Value. These brands are often much cheaper than brand-name products and have similar or the same quality.

Buy in bulk

Bulk foods often end up being cheaper in the long run (provided you have enough storage space and are confident you can finish the food prior to the expiration date). Use bulk bins for items you only need a small amount of (COVID-permitting). Bonus tip: you can buy items in bulk and then split them among friends to get the bulk price for a more manageable amount of food. 

Choose canned and frozen produce

Canned and frozen fruits and vegetables are often more cost-effective but are just as nutritious as fresh produce. Just be sure to choose canned vegetables with no salt/less salt added and canned fruit packaged in water instead of syrup.

You are officially on your way to conquering the world, and the grocery store. We are all so proud. We wish you the best of luck carrying all those bags of groceries into your house, and may your biceps grow. If you want to learn even more grocery shopping tips, be sure to attend our Meal Planning Presentation! Check the “schedule” page for details.

By: Lucie Laferriere, 2021

Photo By: Canva Library

Vegan and vegetarian meal options can often be hard to come by on campus, as the majority of options that are quick, easy and affordable contain ingredients that are not vegan/vegetarian friendly. No longer will you need to choose foods from a menu’s side column, as this guide will help you navigate dining locations on/close to campus that are vegan/vegetarian friendly! 

Chopped Leaf 

A campus classic located in the heart of Van Villet. If you are looking for a fresh and filling salad or wrap that is customizable to your dietary preferences look no further than Chopped Leaf. With fresh produce that is always prepared right in front of you, Chopped Leaf is an excellent quick choice that will leave you feeling full and satisfied. 

Earls 

New to the scene, less than 2 years ago Earls announced its 100% vegan, and plant based menu section across Canada. With options such as Vegan Hunan Kung Pao and Spicy Tofu Tacos, you are sure to find something to your liking. Make your way down to Campus Tower and enjoy one of their 9 plant based dishes. 

Café Mosaics 

Located on Whyte Avenue, and only an 8 minute LRT ride from the heart of North Campus, Café Mosaics is a must visit. They use whole foods from responsibly sourced farms, and pride themselves on making good wholesome vegetarian food for family and friends to enjoy. While not 100% plant-based, as some dishes contain eggs and dairy, you’ll still be able to choose from a wide variety of breakfast, lunch and dinner options! With an easy to read menu that contains a legend marking the food items as vegan or vegetarian, you are sure to find a delicious meal that will also not break the bank. 

The Buckingham 

Also located on Whyte Avenue, a 7 minute LRT ride will take you to the comfort of this local pub, which turns into a great time later in the evening. The Buck proudly serves a blend of vegan/vegetarian/locally fresh options. From vegan “chicken wings'' to “corn dogs” the Buck knows how to make a good vegan friendly meal. If you are craving pub food and a good time, the Buck is the place to be.

By: Brianne Tchir, 2021

Photo by Anna Pelzer on Unsplash 

As university students, we all know that time and money are two things we could use a bit more of. An easy way to save on both these things is meal planning, which means taking the time to think about what meals and snacks you would like to eat throughout the week. It can be a great way to save money, and keep you from spending that ten dollars a day buying lunch from Tim Hortons, which can quickly add up. By planning your meals, it can ensure the foods you eat are healthy and nutritious, as well as save time throughout the week (leaving more free time to study or sleep, as I’m sure we all don’t get enough of that!). 

When starting off, it can be tricky to know how to meal plan on a budget. Here are 5 tips to help you get started. 

1. Plan meals around items on sale and look at the unit price 

Check weekly store flyers, online grocery websites and coupon sites to see what’s on sale before going grocery shopping. Make sure you buy items you will actually use, and in the amounts needed. At the store, check for the unit price when comparing items. Oftentimes, brand name products can be more expensive than store brand products like No Name, despite having minimal differences in quality. Calculate the unit price of the item or find it in small print on the price label, and choose the one that is cheaper. 

2. Choose affordable protein foods 

Plant based proteins like beans, lentils and tofu are great protein rich foods to incorporate into meals. Canned tuna is also a great protein source that comes at a low price. These foods are often cheaper than animal protein like beef and other fresh meats. By planning meatless meals once in a while, it can help decrease grocery expenses. 

3. Look for fruits and vegetables in season 

Fruits and vegetables are at their lowest price and often taste the best when they are in season. In the winter and fall, look for apples, pears, squash, sweet potatoes, etc. In the spring and summer, look for berries, melons, leafy greens, corn, etc. You can search up guides online to check what produce is in season in your area. Enjoy fruits and vegetables while they are in their peak, and use them to plan your menu for the week. 

4. Incorporate grains more often 

Grains like quinoa, brown rice and oats are often inexpensive, easy to buy in bulk and are great pantry staples convenient to have on hand. They can easily be used as a base for many recipes, and stored for months (depending on the grain) if kept in a cool, dry area in airtight containers. As well, take into account the type of grain and the price. For example, instant rice that cooks in one minute may be more convenient, but much more expensive than buying regular rice. 

5. Plan meals around ingredients you already have 

Before going to the grocery store, check your pantry, fridge and freezer for items you already have, and check for ones that may be going bad soon. Look for recipes that incorporate those items and use them up before buying more to prevent food waste.

By: Rita Tang, 2021

Photo by S'well on Unsplash 

Study snacking serves an important purpose. Our brains need fuel in order to study! Often though, we will reach for study snacks that are high in salt, fat and sugar. While these snacks are yummy in moderation, we may often find ourselves through three energy drinks and an extra large bag of chips by the time we finish our study session. Is there a better way for us to snack while studying? 

Choosing snacks that contain fibre and a protein are going to help to fuel our study sessions and keep us feeling satisfied for a longer period of time. 

Examples of high fibre carbohydrates include whole grain bread, whole grain wraps, oatmeal, popcorn, fruits, and vegetables. Examples of proteins include lean chicken, nut butter, yogurt, cheese, tuna and hummus. Keep reading for five easy study snacks that will help to keep you energized and satisfied while reviewing your notes and preparing for exams! 

Sliced Veggies & Hummus

Baby carrots and snap peas are easy to prepare because they do not require any slicing! Not only does dip help to make vegetables more exciting, but hummus is a good source of plant based protein! 

Popcorn & Nut Mix 

Did you know that popcorn is a whole grain? Mixing your popcorn with a handful of your favourite nuts will help to keep you feeling satisfied throughout your study session. Look for unsalted nuts to reduce salt intake and top them with your favourite spices at home instead! 

Sliced Apples & Nut butter 

Apple slices are quick to prepare and can be topped with lemon juice to slow browning! Add your favourite nut butter for protein to keep you feeling satisfied throughout your entire textbook chapter! 

Tuna Melt 

Canned tuna is a great and affordable protein! Spoon it on top of a piece of whole grain bread, sprinkle shredded cheese on top, then pop in in the oven on “broil” until the cheese is melted. This hardy study snack will help to keep you full as you cram for that 8am final the next day. 

Greek Yogurt & Berries 

Greek yogurt is a great source of protein! Frozen berries are often more affordable, and just as flavourful as the fresh berries at the grocery store. Thaw them in the microwave then mix with greek yogurt for a satisfying study snack!

By: Jessica Dugan, 2021 

Photo by Yulia Khlebnikova on Unsplash