Budget Meals at the Co-op

By:

Making budget meals with ingredients from the co-op is easy with a little help from Field Day! This co-op-exclusive brand offers a wide selection of natural and organic pantry staples at competitive prices, making it easy for you to eat the way you want while sticking to your budget.

The following are three basic but delicious meals you can make for under $5 per serving. While each meal tastes great on its own, you can also think of them as a starting point. By adding your favorite protein, fresh produce, or condiment, you can create meals you’ll want to make again and again!

Note that all prices are from November 2024 and are subject to change. Visit the Lakewinds storefront on Instacart for current prices.

Stir-Fry

  • 1½ cups Field Day Rice, $1.68
  • 2 Tablespoons Field Day canola oil, ≈ 22¢
  • 4 garlic cloves, sliced thin, ≈ 44¢
  • 3-inch piece of ginger, peeled and cut into matchsticks, ≈ $1.44
  • 2 medium zucchinis, cut crosswise and sliced into half discs, ≈ $4.50
  • 2 cups fresh shredded cabbage, ≈ 49¢
  • 4 Tablespoons soy sauce, ≈ 94¢
  • 2 Tablespoons rice vinegar, ≈ 30¢
  • 1 Tablespoon sesame oil, ≈ 50¢
  • 1 Tablespoon Field Day honey, ≈ 25¢
  • 1 teaspoon Chinese 5-spice powder (found in bulk aisle), ≈ 27¢

$11.03 total or $2.75 per serving

In a small bowl, mix the soy sauce, rice vinegar, honey, sesame oil, and 5-spice powder.

Heat peanut oil over high heat in a wok or saute pan. Once oil is shimmering, add the garlic and ginger and stir-fry until fragrant, about 45 seconds. Add the scallion whites and zucchini and continue to stir-fry until veggies become soft, about 1-2 minutes. Add the shredded cabbage and stir-fry an additional minute. Add the sauce and stir-fry one final minute.

Tips
  • Use whatever vegetables are on sale and be generous with the most affordable. In addition to zucchini and cabbage, carrots, bell peppers, and green beans make a great base. If you enjoy mushrooms, buy them in bulk to get just the amount you want.
  • Stir-fry works with almost any meat or seafood, including chicken, tofu, and shrimp. It’s also a great way to use leftover meat and seafood.
  • Bulk up the recipe with plant-based protein by adding tofu cubes (62¢ for ¼ lb. of MinnTofu) or Field Day garbanzo beans (chickpeas) (40¢ for ½ cup).
  • Use up whatever condiments you already have. Chopped kimchi, a dollop of chili crisp, a splash of K-Mama sauce, or some crunchy Asian noodles can elevate the flavor and take advantage of what’s in your fridge.

Easy Tacos

  • 1 ½ cups Field Day Rice, ≈ $1.68
  • 2 Tablespoons bulk onion flakes, ≈ 64¢
  • 1 teaspoon bulk minced garlic, ≈ 21¢
  • 2 Tablespoons dried cilantro, ≈ 40¢
  • 1 can Field Day ranchero chili beans, $1.49
  • ½ jar (1 cup) Field Day salsa, $1.99
  • 3 cups iceberg lettuce, shredded,  ≈ 80¢
  • 8 corn tortillas, $1.66

$8.87 total or $2.22 per serving

Cook rice according to instructions on package. Heat tortillas in 400° oven or microwave until they’re soft and can be easily folded without tearing. Empty the contents of the canned beans in a small sauce pan over medium heat, stirring regularly.

Toss cooked rice with onion flakes, garlic flakes, and dried cilantro. Serve in warmed tortillas with beans, salsa, and lettuce.

Tips
  • Make 2-4 cups of seasoned rice ahead of time and freeze in serving portions. Once thawed, it can be reheated in a skillet or microwave.
  • Bulk up the recipe with shredded tofu ($1.24 for ½ lb. of MinnTofu), or grass-fed beef ($2.25 for ¼ lb.).
  • Raid the fridge or pantry for condiments to spice up your tacos. Some co-op favorites include Siete Botano sauces, Cry Baby Craig’s habanero and garlic hot sauce, or Tia Lupita Salsa Macha Chili Crunch. Sour cream or Mexican cheese (or dairy-free alternatives) will give your tacos a welcome bit of creaminess.

Baked Pasta

  • 4 oz. Field Day penne or fusilli pasta (half of one bag), 98¢
  • 8 oz. Field Day tomato sauce (¾ of a jar), $2.99
  • 2 cups fresh spinach, ≈ $2.39
  • 1 cup zucchini, chopped, ≈ 66¢
  • 6 slices Provolone cheese (about ¼ lb.), $1.99
  • 1 cup shredded Parmesan, ≈ $4.20
  • ½ cup Italian bread crumbs, ≈ $1.62

$15.83 or $3.96 per serving

Preheat oven to 400°. Cook pasta according to instructions on package. Toss cooked pasta with tomato sauce, spinach, and zucchini. Pour half of pasta mixture into a 12” x 12” baking dish. Place the Provolone over the mixture in an even layer, then add the rest of the pasta mixture. In a small bowl, mix the Parmesan and bread crumbs, then sprinkle in an even layer over the top of the pasta mixture. Bake 10-12 minutes until cheese is melted and bread crumbs start to turn brown. Cool for 5 minutes, then serve.

Tips:
  • Bulk up this recipe with one package of Abbot’s Plant-Based Chorizo ($7.99) or 1 lb. of ground Italian turkey or pork sausage ($6.49 – $6.99). Simply cook in a separate skillet and add to the pasta mixture before pouring into the baking dish. Note that you may need a slightly larger dish when adding sausage.

Have some leftover fresh herbs? Chopped parsley or basil sprinkled over the top when serving will elevate the flavor of this dish.

Looking for more ways to save at the co-op? Learn helpful budget shopping tips to get the most out of your trip.