Menus at low prices: plan better to save time and money

I’m not saying anything: a menu based on discounts is very beneficial for the wallet! In September, there is still an abundance of beautiful fruits and vegetables from Quebec, and you should take full advantage of them!

• Also read: Reduce your grocery bill without depriving yourself: mission possible

• Also read: Menus at low prices: plan better to save time and money

This week, cauliflower and peppers are at their best price. To extend the season, you can take some reservations. Cauliflower florets blanched for 3 minutes, frozen flat on a plate, then transferred to an airtight bag or container and you’re done (you can also keep the feet for a future soup)! Although fresh peppers are affordable vegetables all year round, fall is the perfect time to cook them from Quebec because they are especially tasty. You can roast them to use in different recipes throughout the year, because they can be frozen!



  • Portions: 4
  • Preparation: 20 min
  • Preparation: 30 min


4 chicken thighs with bones and skin

1 C. olive oil

2 onions, thinly sliced

2 cups salt-reduced chicken broth

1 cup rinsed basmati rice

1 C. tbsp fresh thyme, finely chopped

salt and pepper


  • Salt and pepper the chicken. In a large saucepan, heat the oil over medium-high heat. Add chicken and cook, turning often, for 7 minutes or until browned. Place the chicken on a plate.
  • Degrease the pan, keep approx. 4 tbsp. fat. Add the onions and cook over medium-high heat, stirring, for 6 minutes or until golden. Add broth, rice and thyme. Add salt and bring to a boil, scraping the bottom of the pan to loosen the particles.
  • In the stew, place the reserved chicken on top of the rice, skin side up. Reduce the heat, cover and simmer for 15 minutes or until the liquid is absorbed and the chicken has lost its pink color inside. Remove from fire. Let stand 5 minutes before serving.


Serve everything with a green salad. Take the opportunity to prepare more chicken: it will also be used to garnish cauliflower pizzas!



  • Portions: 4
  • Prepare. : 40 min
  • Pickling: 15 min
  • Preparation: 25 min


2 cups frozen cauliflower rice

5 c. rapeseed oil

2 cloves of garlic, finely chopped

1 C. chili seasoning

1⁄2 tsp. ground cumin

1⁄2 tsp. smoked paprika

1⁄2 tsp. garlic powder

1 C. grated lime zest

2 tbsp. Lime juice

340 g raw prawns, peeled and extracted

1 red pepper cut into strips

1 onion, halved and then sliced

sprigs of fresh coriander

lime boats

salt and pepper

Avocado and coriander sauce

1 cup fresh cilantro, lightly packed

1⁄2 diced avocado

2 tbsp. rapeseed oil

2 tbsp. Lime juice

1 C. cider vinegar

water (as needed)


  • In a large bowl, break the cauliflower rice with your hands. Add 3 tbsp. tablespoons of oil and garlic, then mix well. Salt and pepper. Spread the mixture evenly on a baking tray lined with baking paper. Bake in preheated 425°F oven for 20 minutes or until rice is lightly browned (stir once halfway through cooking).
  • Meanwhile, mix 1 tablespoon in a bowl with a whisk. tablespoons of the remaining oil, spices, lime zest and juice. Add the prawns and gently toss to coat well. Let it marinate for 15 minutes at room temperature.
  • In a food processor, turn the machine on and off, puree coriander, avocado, rapeseed oil, lime juice and cider vinegar (if necessary, stir in a little water, 1 at a time, if the sauce is too thick). Salt and pepper. (The sauce will keep for up to 2 days in the fridge.)
  • In a large frying pan, heat the remaining oil over medium-high heat. Add bell pepper and onion and cook, stirring often, 3 to 4 minutes or until tender but still slightly crisp. Save the vegetables on a plate. In the pan, cook the marinated shrimp in two batches for 3 to 4 minutes, or until golden on each side (turn halfway through cooking).
  • Divide cauliflower rice, reserved vegetables and prawns into bowls. Drizzle with sauce. Garnish with coriander sprigs and serve with lime wedges.


You can also easily make your own cauliflower rice: Cut the cauliflower florets very finely, into very small grains, almost like couscous. Ideally with a food processor, but it is also made very well with a knife! Take the opportunity to move on and prepare it for the pizzas too!



  • Portions: 6
  • Preparation: 20 min
  • Preparation: 50 min


1⁄2 cup red and white quinoa, rinsed

1 cup of water

4 peppers, washed, halved and seeded

1 C. olive oil

1⁄4 cup chopped leeks

1 small zucchini, finely chopped

1 small aubergine, peeled and finely chopped

2 cloves of garlic, finely chopped

1⁄2 cup cooked ham, chopped

1 beaten egg

1 teaspoon fresh thyme, chopped

1 teaspoon fresh basil, chopped

1⁄4 cup grated parmesan

salt and pepper


  • Bring the quinoa and water to the boil in a pot. Reduce the heat, cover and simmer for 15 minutes until the water is absorbed. Remove from heat and let stand for 5 minutes. Separate the grains with a fork.
  • Meanwhile, heat half the oil in a frying pan over medium heat. Add the pepper and cook for 10 minutes, skin side down. Set the peppers aside on a baking tray lined with baking paper.
  • In the skillet, heat the remaining oil over medium-high heat. Add leek, zucchini, eggplant and garlic. Cook 5 minutes or until vegetables are tender.
  • In a bowl, combine quinoa, leek mixture, ham, egg, thyme, basil and parmesan. Salt and pepper. Top peppers with mixture and bake in preheated 350°F oven for 35 minutes. (Stuffed peppers will keep for up to 3 days in the refrigerator or up to 3 months in the freezer.)


To save time, you can prepare and assemble the stuffed peppers the day before. All that remains is to cook them before serving them the next day. For the stuffing, you can also use the opportunity to pass on your tired vegetables.



  • Portions: 4
  • Preparation: 10 min
  • Preparation: 15 min


1 C. olive oil

1⁄2 chopped onion

1 chopped green pepper

2 chopped garlic cloves

1 can (540 ml) corn kernels

1 can (540 ml) green lentils, rinsed and drained

1 1⁄2 cups homemade or store-bought tomato sauce

2 tbsp. chili powder

2 tbsp. ground cumin

4 drops of Tabasco sauce

2 tomatoes, seeded and diced

juice of 1 lime

8 romaine lettuce leaves

1 1⁄2 cups sharp cheddar or vegan cheese, grated

salt and black pepper from the mill


  • Heat the olive oil in a frying pan over medium-high heat. Drop onion, green pepper and garlic. Add the spices and cook for 1 minute.
  • Stir in lentils, corn, tomato sauce and Tabasco. Salt and pepper.
  • Simmer for fifteen minutes on low heat.
  • Mix the chopped tomatoes with the lime juice. To reserve.
  • Top each lettuce leaf with the lentil mixture and top each with lime tomatoes and cheddar (or vegan) cheese.



  • Portions: 4
  • Preparation: 10 min
  • Preparation: 25 min


Cauliflower crust

4 cups cauliflower, cut into florets

3 tbsp. water

1 egg, lightly beaten

1⁄4 cup shredded mozzarella cheese

1⁄4 cup grated Parmesan cheese

1⁄2 tsp. garlic powder

1⁄2 tsp. dried oregano

Chicken filling

1⁄3 cup barbecue sauce

1 cup shredded mozzarella cheese

1 1⁄2 cups cooked chicken, cut into strips

1⁄4 cup red onion, cut into thin strips

1 chopped green onion

salt and pepper


  • Crumble the cauliflower in a food processor or blender until it has a consistency like couscous. Place a pizza pan or baking sheet in the oven and preheat the oven to 425°F. Place the cauliflower and water in a microwave-safe dish and cover with plastic wrap, lifting one corner. Cook on high for 5 to 7 minutes or until cauliflower is tender (stir during cooking). Let cool. Drain the cauliflower in a colander lined with a clean cloth. Wrap the cauliflower in the cloth and twist, pressing to extract all the liquid.
  • In a bowl, combine the cauliflower, egg, mozzarella, parmesan, garlic powder and oregano. Salt and pepper. Put the cauliflower mixture on a piece of baking paper and press it with your fingers into a circle 30 cm in diameter. Slide the baking paper with the cauliflower crust onto the hot baking sheet. Bake for 15 minutes or until the crust is golden brown.


  • Spread 1/4 cup (60 mL) barbecue sauce over the cauliflower crust. Top with half the mozzarella cheese and onion. In a bowl, toss the chicken with the remaining barbecue sauce. Spread the mixture over the crust and sprinkle with the rest of the cheese. Bake for 5 minutes or until the cheese is melted. Sprinkle with green onions. (The pizza will last up to 2 days in the fridge.)


For a faster dinner, the first step could have been done the night before.


Zest – Three times a day and you

  • Portions: 1
  • Preparation: 5 min


1 to 2 cups pasta of your choice, cooked

For the vegetables/meat/cheese (your choice)





Fresh basil

For the sauce (your choice)

Bruschetta, bought in the store

Olive oil




  • Cut the selected ingredients into the desired size.
  • In a bowl, combine all the selected ingredients.


This pasta salad is a perfect base canvas with an empty fridge: add whatever you like or whatever you need!



  • Portions: 4
  • Preparation: 20 min
  • Preparation: 18 min


2 1⁄4 dl whole wheat flour

1 cup brown sugar

3⁄4 tsp. salt

1⁄2 tsp. cinnamon (optional)

1⁄2 tsp. baking soda

1 cup blueberries (fresh or frozen)

1 C. vanilla extract

1⁄3 cup grapeseed oil (or other vegetable oil)

1 1⁄2 dl plain yogurt (or 1 1⁄4 dl Greek yogurt)


  • Preheat oven to 400°F.
  • Mix all the dry ingredients in a large bowl, including the blueberries.
  • In another bowl, combine vanilla, vegetable oil and yogurt.
  • Pour the liquid ingredients into the bowl with the dry ingredients, stirring just to combine.
  • Pour the batter into a muffin tin, almost filling them. A good amount is when the dough is heaped.
  • Bake the muffins for 18 to 20 minutes, or until a toothpick inserted into the center of a center muffin comes out clean.
  • Let cool for 5 minutes. Taste!


This is a perfect recipe to go through all your tired veggies!

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