{"id":14977,"date":"2020-02-18T09:00:01","date_gmt":"2020-02-18T14:00:01","guid":{"rendered":"https:\/\/www.vrg.org\/blog\/?p=14977"},"modified":"2020-02-04T10:58:17","modified_gmt":"2020-02-04T15:58:17","slug":"vegan-at-the-dollar-tree","status":"publish","type":"post","link":"https:\/\/www.vrg.org\/blog\/2020\/02\/18\/vegan-at-the-dollar-tree\/","title":{"rendered":"Vegan at The Dollar Tree"},"content":{"rendered":"\n
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By Skyler Kilmer<\/p>\n\n\n\n

When I tell people that I eat a\nvegan diet, one of the very first questions that I get asked is, “Wow,\nisn’t that expensive?” My answer to this question is, “It\ndepends.” Eating a vegan diet can<\/em> get\nquite costly if we’re buying lots of mock meats, vegan “cheeses,” and\nother processed plant-based foods. But a vegan diet doesn’t have<\/em> to be expensive.\nEssential staples that I keep in my pantry are also some of the least costly\nitems at the grocery store. Foods such as beans, lentils, rice, pasta, and\ncanned sauces are in many budget recipes. For numerous Americans who live under\nthe poverty line, the misconception that vegan foods are expensive is a barrier\nto a lifestyle change.<\/p>\n\n\n\n

The Dollar Tree is an option for\ngrocery shopping on a budget because these stores offer a range of products\nthat are nutritious, plant-based, and $1 or less. My biggest tip for shopping\nat Dollar Tree is to remember that it’s not a grocery store; instead, it’s a\nstore that has a lot of groceries. Because of this, there are a few things to\nconsider:<\/p>\n\n\n\n

– Fresh fruits and vegetables are\nnot available at most Dollar Tree stores. This menu will contain frozen or\ncanned fruits and vegetables. Frozen produce is often nutritionally similar to\nfresh fruits and vegetables (1).<\/p>\n\n\n\n

– Products are in smaller\npackages, so buying multiples of the same foods will probably be necessary.<\/p>\n\n\n\n

– Some nutrients may be harder to\nfind in foods at the Dollar Tree. Pay special attention to vitamin D, vitamin\nB12, zinc, iron, and calcium.<\/p>\n\n\n\n

With these considerations, I’ve\ncreated a one-week menu that will feed a family of 4 (2 adults and two children\nwho are 8- and 16-years-old). In November 2019 at the Dollar Tree in Greece,\nNY, this menu cost $116. <\/p>\n\n\n\n

One Week Vegan Menu Using Foods from Dollar Tree<\/strong> To see the One Week Vegan Menu Using Foods from Dollar Tree, visit: https:\/\/www.vrg.org\/nutrition\/one-week-vegan-menu-using-foods-from-dollar-tree.pdf<\/a><\/p>\n\n\n\n

Recipes<\/strong><\/p>\n\n\n\n

Tex-Mex Hash (serves 8)<\/strong><\/p>\n\n\n\n

1 Tablespoon vegetable oil (available at the\ndollar store, or use whatever oil is already on hand)<\/p>\n\n\n\n

Two 32-oz packages frozen shoestring fries<\/p>\n\n\n\n

Four 14-oz packages frozen peppers &\nonions<\/p>\n\n\n\n

Two 15-oz cans black beans, drained and rinsed<\/p>\n\n\n\n

Two 1-oz packets taco seasoning<\/p>\n\n\n\n

10-oz can diced tomatoes with chilies, drained<\/p>\n\n\n\n

In a pan, saut\u00e9 peppers & onions and\nshoestring fries in oil until the fries are golden brown. Add beans and taco\nseasoning and stir until taco seasoning is well distributed. Cook until beans\nare warm. Serve topped with diced tomatoes.<\/p>\n\n\n\n

Breakfast Burrito (serves four)<\/strong><\/p>\n\n\n\n

4 tortillas<\/p>\n\n\n\n

Leftovers from Tex-Mex Hash (about half the\nrecipe)<\/p>\n\n\n\n

Spoon leftover hash into tortillas<\/p>\n\n\n\n

Pancakes (serves 4)<\/strong><\/p>\n\n\n\n

by Reed Mangels, PhD, RD<\/p>\n\n\n\n

1\u00be cups all-purpose flour<\/p>\n\n\n\n

1 Tablespoon + 2\u00bc teaspoons baking powder<\/p>\n\n\n\n

3\/8 teaspoon salt<\/p>\n\n\n\n

1\u00bd Tablespoons sugar<\/p>\n\n\n\n

1\u00be cups soymilk<\/p>\n\n\n\n

5\u00bd Tablespoons oil, divided<\/p>\n\n\n\n

Combine flour, baking powder, salt, and sugar\nin a large bowl. Add 3\u00bd Tablespoons of oil and mix until flour is moistened.\nPlace the remaining 2 Tablespoons of oil in a large skillet and heat on\nmedium-high heat. When the oil is hot, pour batter into circles about 4 inches\nacross. Pancakes are ready to turn when the batter is bubbling almost to the\nmiddle. Flip and cook on the other side about 2 more minutes or until golden\nbrown.<\/p>\n\n\n\n

Saut\u00e9ed Garbanzo Bean Wrap (serves 4)<\/strong><\/p>\n\n\n\n

1 Tablespoon vegetable oil<\/p>\n\n\n\n

2 cups garbanzo beans<\/p>\n\n\n\n

2 cups frozen spinach, thawed<\/p>\n\n\n\n

2 teaspoons minced garlic<\/p>\n\n\n\n

4 tortillas<\/p>\n\n\n\n

In a pan, saut\u00e9 beans, thawed spinach, and\ngarlic in oil until spinach is warm and beans are slightly crispy. Add saut\u00e9ed\nmixture to a tortilla, roll up, and serve.<\/p>\n\n\n\n

Peanut Butter & Jelly Roll-Up (serves 1)<\/strong><\/p>\n\n\n\n

2 Tablespoons peanut butter<\/p>\n\n\n\n

3 Tablespoons jelly<\/p>\n\n\n\n

1 tortilla<\/p>\n\n\n\n

Spread peanut butter and jelly onto tortilla. Roll\ntortilla into a log. Slice into approximately \u00bd-inch slices.<\/p>\n\n\n\n

Tuscan-Inspired Gnocchi (serves 4)<\/strong><\/p>\n\n\n\n

Two 17.6-oz packages gnocchi (the brand sold\nat most Dollar Trees is plant-based, but double check your packaging)<\/p>\n\n\n\n

1 Tablespoon vegetable oil<\/p>\n\n\n\n

Half 10-oz package frozen spinach<\/p>\n\n\n\n

15-oz can garbanzo beans, rinsed and drained<\/p>\n\n\n\n

1 Tablespoon minced garlic<\/p>\n\n\n\n

1 handful sundried tomatoes<\/p>\n\n\n\n

Cook gnocchi according to package\ninstructions. Saut\u00e9 spinach and beans with garlic in oil. Add tomatoes. Top\ngnocchi with veggies.<\/p>\n\n\n\n

Beans & Rice Soup (serves 8)<\/strong><\/p>\n\n\n\n

1 Tablespoon vegetable oil<\/p>\n\n\n\n

1 Tablespoon minced garlic<\/p>\n\n\n\n

Two 10-oz packages frozen mixed vegetables<\/p>\n\n\n\n

Two 10-oz packages frozen pepper and onions<\/p>\n\n\n\n

12 cups vegetable broth<\/p>\n\n\n\n

2 cups dried beans, soaked overnight, and\ndrained<\/p>\n\n\n\n

2 cups white rice (if brown rice is available,\nthis adds even more nutrients to the dish)<\/p>\n\n\n\n

Salt and pepper to taste<\/p>\n\n\n\n

In a large pot, saut\u00e9 garlic, vegetables,\npeppers, and onions in oil. Add beans and vegetable broth, heat until boiling\nand reduce heat to simmer for 30 minutes. Add rice and bring back to a boil,\nreduce heat and simmer for 30 more minutes. Add salt and pepper to taste. Make\nsure rice and beans are cooked to the desired texture. Serve immediately or\nfreeze for later.<\/p>\n\n\n\n

Chili Fries (serves 4)<\/strong><\/p>\n\n\n\n

10-oz package frozen peppers & onions<\/p>\n\n\n\n

Vegetable oil for saut\u00e9ing<\/p>\n\n\n\n

Two 15-oz cans kidney beans, rinsed and\ndrained<\/p>\n\n\n\n

15-oz can tomato sauce<\/p>\n\n\n\n

10-oz can diced tomatoes<\/p>\n\n\n\n

3 Tablespoons chili powder<\/p>\n\n\n\n

32-oz package frozen French fries<\/p>\n\n\n\n

In a large pot, saut\u00e9 peppers and onions in\noil until peppers are soft and onions are translucent. Add kidney beans, tomato\nsauce, diced tomato, and chili powder. Simmer until warm and well flavored. Bake\nfries according to package instructions. Top fries with chili.<\/p>\n\n\n\n

Broccoli Stir-Fry with Garbanzo Beans (serves\n4)<\/strong><\/p>\n\n\n\n

1 Tablespoon vegetable oil<\/p>\n\n\n\n

Two 10-oz packages broccoli stir-fry mix<\/p>\n\n\n\n

Two 15-oz cans of garbanzo beans, rinsed and\ndrained<\/p>\n\n\n\n

In a frying pan, saut\u00e9 stir-fry mix until\nveggies are soft. Add garbanzo beans and heat until warm. Season as desired, I\nthink soy sauce will taste good if you have it, but salt and pepper to taste\nare also delicious. <\/p>\n\n\n\n

Lentil Sloppy Rice (serves 8)<\/strong><\/p>\n\n\n\n

2 cups dry lentils, sorted and rinsed<\/p>\n\n\n\n

2 cups white rice, uncooked <\/p>\n\n\n\n

Water for cooking lentils and rice<\/p>\n\n\n\n

Two 15-oz cans sloppy joe sauce<\/p>\n\n\n\n

Cook lentils according to package\ninstructions. Cook rice according to package instructions. Stir sloppy joe\nsauce into lentils, and simmer. Place lentils on top of rice and serve.<\/p>\n\n\n\n

Lentil Bolognese (serves 8)<\/strong><\/p>\n\n\n\n

1 Tablespoon vegetable oil<\/p>\n\n\n\n

10-oz package frozen peppers and onions<\/p>\n\n\n\n

1 Tablespoon minced garlic<\/p>\n\n\n\n

\u00bd cup canned mushrooms<\/p>\n\n\n\n

10-oz can diced tomatoes<\/p>\n\n\n\n

1 cup vegetable broth<\/p>\n\n\n\n

1 lb. lentils, cooked using package\ninstructions<\/p>\n\n\n\n

1 teaspoon paprika<\/p>\n\n\n\n

1 teaspoon dried basil<\/p>\n\n\n\n

1 teaspoon dried oregano<\/p>\n\n\n\n

1-lb. box pasta<\/p>\n\n\n\n

In a large pot, saut\u00e9 peppers, onions, and\ngarlic for 4-5 minutes in oil. Add mushrooms, diced tomatoes, and vegetable\nbroth, bring to a boil and reduce heat to simmer. Stir in lentils and spices. Simmer\nuntil all flavors combine. Cook pasta according to package instructions. Top\npasta with Bolognese sauce.<\/p>\n\n\n\n

Reference <\/strong><\/p>\n\n\n\n

1. Brown MJ. Fresh vs frozen fruit and vegetables \u2014 Which\nare healthier?<\/em> Published 2017. https:\/\/www.healthline.com\/nutrition\/fresh-vs-frozen-fruit-and-vegetables<\/strong><\/p>\n\n\n\n

For more information:<\/p>\n\n\n\n

https:\/\/www.vrg.org\/journal\/vj2006issue2\/2006_issue2_mealplans.php<\/a><\/p>\n\n\n\n

https:\/\/www.vrg.org\/journal\/vj2003issue1\/2003_issue1_quick.php<\/a><\/p>\n\n\n\n

\n
I\u2019d like to be vegan but I\u2019ve heard it\u2019s expensive. Is this true?<\/a><\/blockquote>