{"id":16251,"date":"2020-10-15T10:00:24","date_gmt":"2020-10-15T14:00:24","guid":{"rendered":"https:\/\/www.vrg.org\/blog\/?p=16251"},"modified":"2020-10-01T10:19:09","modified_gmt":"2020-10-01T14:19:09","slug":"vegan-at-the-dollar-tree-store","status":"publish","type":"post","link":"https:\/\/www.vrg.org\/blog\/2020\/10\/15\/vegan-at-the-dollar-tree-store\/","title":{"rendered":"Vegan at The Dollar Tree Store"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

By Skyler Kilmer, VRG Intern<\/p>\n\n\n\n

When I tell people that I eat a vegan diet, one of the very first questions\nthat I get asked is, \u201cWow, isn\u2019t that expensive?\u201d My answer to this question\nis, \u201cIt depends.\u201d Eating a vegan diet can<\/em> get quite costly\nif we\u2019re buying lots of mock meats, vegan \u201ccheeses,\u201d and other processed\nplant-based foods. But a vegan diet doesn\u2019t have<\/em> to be\nexpensive. Essential staples that I keep in my pantry are also some of the\nleast costly items at the grocery store. Foods such as beans, lentils, rice,\npasta, and canned sauces are in many budget recipes. For numerous Americans who\nlive under the poverty line, the misconception that vegan foods are expensive\nis a barrier to a lifestyle change.<\/p>\n\n\n\n

The Dollar Tree is an option for grocery shopping on a budget because these\nstores offer a range of products that are nutritious, plant-based, and $1 or\nless. My biggest tip for shopping at Dollar Tree is to remember that it\u2019s not a\ngrocery store; instead, it\u2019s a store that has a lot of groceries. Because of\nthis, there are a few things to consider:<\/p>\n\n\n\n

\u2013 Fresh fruits and vegetables are not available at most Dollar Tree stores.\nThis menu will contain frozen or canned fruits and vegetables. Frozen produce\nis often nutritionally similar to fresh fruits and vegetables (1).<\/p>\n\n\n\n

\u2013 Products are in smaller packages, so buying multiples of the same foods\nwill probably be necessary.<\/p>\n\n\n\n

\u2013 Some nutrients may be harder to find in foods at the Dollar Tree. Pay\nspecial attention to vitamin D, vitamin B12, zinc, iron, and calcium.<\/p>\n\n\n\n

With these considerations, I\u2019ve created a one-week menu that will feed a\nfamily of 4 (2 adults and two children who are 8- and 16-years-old). In\nNovember 2019 at the Dollar Tree in Greece, NY, this menu cost $116. <\/p>\n\n\n\n

One Week Vegan Menu Using Foods from Dollar Tree<\/strong> To see the\nOne 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\n(available at the dollar store, or use whatever oil is already on hand)<\/p>\n\n\n\n

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

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

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

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

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

In a pan, saut\u00e9 peppers & onions and shoestring fries in oil until the\nfries are golden brown. Add beans and taco seasoning and stir until taco\nseasoning is well distributed. Cook until beans are warm. Serve topped with\ndiced 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\nhalf the recipe)<\/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\npowder<\/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 in a large bowl. Add 3\u00bd\nTablespoons of oil and mix until flour is moistened. Place the remaining 2\nTablespoons of oil in a large skillet and heat on medium-high heat. When the\noil is hot, pour batter into circles about 4 inches across. Pancakes are ready\nto turn when the batter is bubbling almost to the middle. Flip and cook on the\nother side about 2 more minutes or until golden brown.<\/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 garlic in oil until spinach is\nwarm and beans are slightly crispy. Add saut\u00e9ed mixture to a tortilla, roll up,\nand 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 tortilla into a log.\nSlice 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 at most Dollar Trees is\nplant-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\nand 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 instructions. Saut\u00e9 spinach and beans with\ngarlic in oil. Add tomatoes. Top gnocchi 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\nvegetables<\/p>\n\n\n\n

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

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

2 cups dried beans, soaked\novernight, and drained<\/p>\n\n\n\n

2 cups white rice (if brown rice is\navailable, this 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, peppers, and onions in oil. Add\nbeans and vegetable broth, heat until boiling and reduce heat to simmer for 30\nminutes. Add rice and bring back to a boil, reduce heat and simmer for 30 more\nminutes. Add salt and pepper to taste. Make sure rice and beans are cooked to\nthe desired texture. Serve immediately or freeze for later.<\/p>\n\n\n\n

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

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

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

Two 15-oz cans kidney beans, rinsed\nand drained<\/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 oil until peppers are soft and\nonions are translucent. Add kidney beans, tomato sauce, diced tomato, and chili\npowder. Simmer until warm and well flavored. Bake fries according to package\ninstructions. Top fries with chili.<\/p>\n\n\n\n

Broccoli Stir-Fry with Garbanzo Beans (serves 4)<\/strong><\/p>\n\n\n\n

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

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

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

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

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

2 cups dry lentils, sorted and\nrinsed<\/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 instructions. Cook rice according to\npackage instructions. Stir sloppy joe sauce into lentils, and simmer. Place\nlentils 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\nonions<\/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 garlic for 4-5 minutes in oil.\nAdd mushrooms, diced tomatoes, and vegetable broth, bring to a boil and reduce\nheat to simmer. Stir in lentils and spices. Simmer until all flavors combine.\nCook pasta according to package instructions. Top pasta 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 are\nhealthier?<\/em> Published 2017. https:\/\/www.healthline.com\/nutrition\/fresh-vs-frozen-fruit-and-vegetables<\/a>\n<\/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

https:\/\/www.vrg.org\/journal\/vj2009issue1\/2009_issue1_rising_prices.php<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

By Skyler Kilmer, VRG Intern When I tell people that I eat a vegan diet, one of the very first questions that I get asked is, \u201cWow, isn\u2019t that expensive?\u201d My answer to this question is, \u201cIt depends.\u201d Eating a vegan diet can get quite costly if we\u2019re buying lots of mock meats, vegan \u201ccheeses,\u201d and other […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-16251","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/16251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/comments?post=16251"}],"version-history":[{"count":1,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/16251\/revisions"}],"predecessor-version":[{"id":16253,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/posts\/16251\/revisions\/16253"}],"wp:attachment":[{"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/media?parent=16251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/categories?post=16251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vrg.org\/blog\/wp-json\/wp\/v2\/tags?post=16251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}