Author: natashapaterson

Grocery Sale Price Reference

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Resource:
Unit Price Calculator: Enter the quantity and total price to calculate the cost per unit, or unit price.

Butter: $5/lb

ItemGood priceExampleNotes
Bacon$6.50/lb ($14/kg)

$4.50
375g pkg
Zehrs
PC 1kg
$17.99 ($8 back in points)
May/26

Costco
Kirkland 1.8kg
$18.99-$22.99 ($10.55-$12.77/kg)
Nov/Dec ’23		Costco’s price seems to fluctuate, so keep an eye on it.
Beef: Ground, lean$5/lbNo Frills
$5.25/lb
Jun/26
Beef: Roast, sirloin tip$8/lbZehrs
$7.99/lb
Jun/26

Costco (2-pack)
$7.23/lb
Mar 03/23
Beef: Tenderloin, whole$15/lb$13.99
Zehrs
Oct/25		Often on sale around holidays (Canada Day; Thanksgiving).
Cereal: Granola$0.638/100gCostco
$11.49
1.8kg Harvest Crunch
($6.38/kg)
Cereal: Mini Wheats$0.687/100gCostco
$10.99
1.6kg box
$6.87/kg

Walmart
$5.47
700g box
$7.81/kg
Chicken: Breasts, boneless, skinless$4-5/lb
Chicken: Thighs, boneless, skinless
$4-5/lb		To buy from Clements, you need to order ahead, buy 5kg min and pay cash.
Chicken: Whole$2/lb
Chicken: Wings$4/lbCostco wings are good quality.
Chocolate$11/kg or
$1.10/100g


Costco
Chipits 2.4kg: $25.99 ($0.0108/g)

No Frills ($2 off)
Chipits 925g: $12.99 ($0.0140/g)

Costco
Kirkland 2kg: $28.99 ($0.0145/g)

No Frills
PC 300g: $5.49 ($0.0183/g)
Coffee: Decaf, groundShoppers
$18.99
875g PC
– Aug/25

Costco
$32.99
1.36kg Kirkland
– Aug/25
Dairy: Butter$5/lb
Dairy: Gruyere$17/lbCostco
$16.99/450g
($37.76/kg)

Walmart
$8.17/150g
($54.47/kg)
Dairy: Yogurt$0.73/100gCostco:
$11.99
2x 850g Oikos
Dec 1/23
($0.71/100g)

Walmart
$5.49
750g Oikos
Dec 9/23
($0.73/100g)		Watch the size of container for “shrinkflation”
Eggs$3.50/dozenCostco
$7
2 dozen large

West Montrose
$3/dozen (large)
$3.35/dozen (xlarge)
Fish: Salmon, fresh$10/lb
Fish: Tilapia, fresh$8/lb
Fruit: Cantaloupe$2/ea
Fruit: Lemons$2/lb or about $0.50/ea1 pound = about 4 lemons.
Fruit: Pineapple$2/ea
Garbage bags, small compost (10L)$0.14/eaAmazon
$14.42
Box of 100
Jul 12/23
($0.14/ea)

Costcto
$14.99
Box of 125
Jul 13/23
$0.12/ea
Honey$8/kg or
$0.80/100g		Costco:
$23.99
3kg jug
($8.00/kg)

Costco
$9.99
3 x 750g
($8.88/kg)
Naan$3.762/kg
or about $0.40/naan		Costco
$4.89
1.3kg (12 naan) bag		Usually much cheaper at Costco. These freeze well.
Pasta: Dry$1.50/900g pkg
Peameal$2-3/lb
Sugar, Brown$2/kgCostco: $3.79/2kg
Bulk Barn would need to be $0.20/100g to be a good deal.
Toilet paper


$0.25/roll
$0.50/double roll
Costco
$17.99
30 rolls/425 sheets
($0.60/roll.)		Approximately $0.25/roll (or $0.50/double-roll) for two ply. This makes the math easy to do in your head.

Cashmere is cheaper, but rolls only have 242 sheets, so Costco rolls are almost double the size, and I find it is better quality. 
Veggies: Broccoli$3/lb for broccoli crownsCostco
$6.99
2lb bag
Dec 9/23
($3.50/lb)		I find FreshCo usually has the best quality/price broccoli crowns
Veggies: Potatoes$4 for 10lb bagNo Frills
$2.49
Feb 11/23
Water Softener Salt$5/18kgNo Frills
$4.99 / 18.1 kg
Sep 15/24

Chicken wings, with spice rub

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1 Tbsp chili powder (or ancho chili powder, or a mix of the two)
1 Tbsp paprika (or smoked paprika, or a mix of the two)

2 tsp brown sugar

1 ½ tsp onion powder
1 ½ tsp salt

1 tsp cumin

½ tsp garlic powder
½ tsp cayenne pepper
½ tsp mustard powder

¼ tsp freshly ground pepper
¼ tsp oregano
¼ tsp thyme

2 lbs fresh or thawed chicken wings

  1. Combine all dry ingredients in a mixing bowl.
  2. Toss the chicken wings to coat them in the spice mix.
  3. Place wings on a baking sheet and bake at 400 degrees for 45 minutes.

Tip: The organic split tip wings at Costco are good. The pkg is about 4 lbs so it will do a double batch. But they should be cooked on two pans. If they’re crowded, they won’t crisp up nicely.

Simple recipe tip: If you don’t have all the spices needed, you can just pat the wings dry, spice them with salt and pepper and then cook them according to the directions above.

Nut and Seed Bars (dairy-free, gluten-free, sugar-free)

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1 cup coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup chopped pecans
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 tsp salt

1 teaspoon vanilla
1/2 cup honey, warmed for easier mixing

  1. Mix the nuts, seeds and salt together.
  2. Stir in the vanilla and honey.
  3. Place a piece of parchment in an 8″ x 8″ pan. (Cut slits in the corners to get it to go up the sides nicely.)
  4. Pour the nut and seed mixture into the pan and press it down firmly with a spoon.
  5. Bake at 325 for 40-55 minutes. (Start checking them at 45 minutes, but you want to cook them until they’re slightly golden.)
  6. Optional: Melt dark chocolate and spread on top.

Every time I make this, I change the recipe a bit and it always turns out. Try any nuts or seeds (or similar ingredients) you like.

Butternut Squash Soup (Instant Pot or Stovetop)

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Butternut-Squash-Soup1 apple, medium
1 butternut squash, medium (about 3 pounds)

1 large clove garlic, minced
1 yellow onion, diced
1/2 tbsp cooking oil

1/8 tsp cayenne pepper
1/4 tsp ginger
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground

3/4 cup coconut milk, canned (use full fat for a creamier soup)
2 cups vegetable (or chicken) broth

Pumpkin seeds, chopped (for garnish, if you like)

Instant Pot Instructions:

  1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
  2. Peel, core and chop the apple. Set aside.
  3. Sauté the oil, onion and garlic in the Instant Pot, using the sauté function for about 3-4 minutes, or until fragrant.
  4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
  5. Cook on high pressure for 10 minutes. Then, quick release.
  6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
  7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Stovetop Instructions

    1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
    2. Peel, core and chop the apple. Set aside.
    3. Saute, over medium-high heat, the oil onion and garlic for about 3-4 minutes, or until fragrant.
    4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
    5. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
    6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
    7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Copycat Crunch Wrap Supreme

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Crunch-Wrap-Supreme4 large tortillas

1 cup cooked brown rice
1 15-ounce can black beans, rinsed and drained
1 cup dairy-free nacho cheese sauce (or store-bought Queso cheese sauce)
2 jalapeños, diced
2 avocados, chopped into bite sized pieces
1 cup grape tomatoes, diced
2 green onions, sliced

4 small tortillas

  1. Lay the large tortillas on four plates.
  2. Layer the ingredients onto the tortillas, dividing them evenly between the four.
  3. Heat a non-stick pan to medium-low.
  4. One at a time. lay a small tortilla on top of the ingredients (in the centre) of a large tortilla. Fold the tortilla around the ingredients in a circular motion to enclose the filling. It’s a bit tricky the first time, but you’ll get the hang of it. (See image below.)
  5. Carefully, place it (folded side down) into the pan. As it cooks, it will seal the folds together.
  6. Cook for about 7 minutes, until golden. Gently flip and cook another 7 minutes.
  7. Serve with whatever dipping sauces you like (extra cheese sauce, sour cream, guacamole, salsa).

Crunch-Wrap-Supreme-Wrapping

Nacho “Cheese” Sauce, or Queso (Instant Pot or Stovetop)

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1 cup peeled and cubed sweet potato
½ cup peeled and diced carrots
1 ¼ cup chicken broth (vegetable broth for vegetarian version)
3 tablespoons melted butter (or margarine)
1 tablespoon nutritional yeast
1 teaspoon sea salt
2 cloves garlic, peeled
¼ cup salsa

3 teaspoons arrowroot powder
(or 2 teaspoons tapioca starch)

Instant Pot Instructions:

  1. Put everything but the arrowroot powder into the Instant Pot. Cook on high pressure for 15 minutes.
  2. Release the steam and remove the lid. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
  3. Return the mixture to the pot and set to sauté on high. Whisk constantly until bubbling and thickened, about 5 minutes.
  4. Serve hot with chips and toppings of choice. Store leftover sauce tightly covered in the refrigerator for 1 week. Reheat in a saucepan on low heat for 5 minutes.

Stovetop Instructions

    1. Put everything but the arrowroot powder into a pot. Bring to a boil, then cover and reduce heat to medium-low. Cook for 15 minutes, until the vegetables are fork tender.
    2. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
    3. Return the mixture to the pot and cook over medium-high heat until thickened, whisking constantly.

Margarita (with alcohol)

natashapaterson2 Comments

A pretty standard recipe uses 3:2:1 ratios (1.5 oz tequila, 1 oz orange liqueur, and 0.5 oz fresh lime juice). However, below is this is the mix we prefer. You can to tweak it to your own preferences.

2 oz freshly squeezed lime juice
1 oz tequila
1 oz rum
1/2 oz orange juice
1/2 oz simple syrup (or agave nectar)

Mix the ingredients above, and pour into a glass, over ice.

    Margarita Mocktail (alcohol-free)

    2 oz freshly squeezed lime juice
    1 oz orange juice
    1 oz water
    1/2 tsp ginger shot (store-bought or home made)
    1 tsp simple syrup (or agave nectar)
    3-6 drops angostura bitters (optional)

    Mix the ingredients above and pour into a glass over ice. (See notes above on rimming the glass.)

    Notes and Options

    Rimming the glass:
    Fill a shallow bowl or plate with salt (or sugar). Run a lime slice around the rim of the glasses. Dip the rim in the salt (or sugar) until it is covered with your desired amount.

    Simple Syrup Recipe:
    Mix equal parts water and white sugar and heat until the sugar is dissolved.

    Blender Option:
    Blend ingredients in a blender with plenty of ice to make a slushie drink.

    Mexican Bulldog:
    The slushie option can be served with beer (or alcohol-free beer) to make a “Mexican Bulldog”.

    Spritzer Option:
    Add sparkling water to the regular, or the slushie version.

    Egg White Option:
    For a more professional-tasting margarita (smoother taste and slight foam), shake the ingredients along with 1 Tbsp of egg white and some ice in a cocktail shaker. Or you can give it a very quick whirl in the blender. This works for the alcohol, and the alcohol-free version.
    (You can buy a carton of pasteurized egg whites and freeze them in 1 Tbsp portions.)

    Chorizo Tofu Crumbles

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    1 block (about 14 ounces or 350 grams) extra-firm tofu, crumbled
    2 Tbsp light oil (such as canola or vegetable)
    2 Tbsp soy sauce
    1 Tbsp apple cider vinegar
    1 Tbsp chili powder
    2 tsp smoked paprika
    1 tsp garlic powder
    1 tsp oregano
    1/2 tsp black pepper
    1/4 tsp ground cumin
    1/4 tsp ground coriander
    1/4 tsp cayenne pepper (1/2 tsp if you like it spicier)
    1/8 tsp ground cloves

    1. Open tofu, drain water and pat dry.
    2. Mix all the other ingredients together in a bowl to create a paste.
    3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
    4. Spread evenly on a greased cookie sheet (or one lined with parchment paper).
    5. Bake at 350 for 25 to 30 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn’t burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles.

    Use where as a substitute for ground sausage meat.

    Chickpea Shawarma

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    Chickpea-Shawarma

    Shawarma:
    1/4 cup olive oil

    2 tsp smoked paprika*
    2 tsp cumin powder*
    2 tsp black pepper
    1 tsp red pepper flakes*
    1 tsp salt
    1/2 tsp cinnamon*
    1/2 tsp turmeric*

    4 cloves garlic, minced
    1 large onion, chopped

    1 15-oz can of drained chickpeas

    1. Add the olive oil, spices, garlic and onions to a bowl, then add the chick peas. Stir to coat.
    2. Transfer to a large baking sheet.
    3. Bake at 400 for about 25 minutes, or until slightly crispy and golden brown.
    4. Serve with rice or in pitas.

    Garlic sauce:
    4 garlic cloves, peeled
    2 Tbsp lemon juice
    1/2 tsp salt
    1/2 tsp sugar
    1/4 tsp parsley
    1 egg
    1 cup oil (vegetable, avocado… I personally don’t like it with olive oil as it gives it an odd flavour.)

    1. Combine all the ingredients except the oil in a blender.
    2. Blend starting on low, slowly working up to medium speed.
    3. Slowly pour the oil in, while continuing to blend. (This step is important because if you don’t pour slowly, the consistency may not turn out right. The slower you pour, the thicker it becomes, so adjust according to the consistency you like. I like to put it in a squeeze bottle, so I usually make it thinner than mayo.)
    4. Taste it and adjust to your liking (more salt, sugar, lemon…).
    5. If for some reason the consistency isn’t right, you can stir some mayonnaise in to fix it.

    Optional toppings:
    Lettuce
    Tomato
    Cucumber
    Red onion
    Humus
    Dill pickle
    Pickled turnip
    Hot sauce
    Sumac (spice)

    Veggie Burgers

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    VeggieBurger1 small onion, finely minced
    2 cloves garlic, finely minced

    4 dates
    1 Tbsp chia seeds
    1 (19 oz) cans black beans, drained

    1 tsp paprika
    1 tsp cumin
    ½ tsp mustard powder
    ½ tsp chili powder
    ½ tsp salt
    ½ tsp freshly ground pepper
    ½ tsp cayenne pepper

    1 egg

    ½ cup cooked quinoa (or rice)

    1. Sauté the onion and garlic. Set aside to cool.
    2. Meanwhile, finely chop the dates in the food processor. Add the beans and pulse until they are broken up, but not pureed.
    3. Transfer the bean mixture to a bowl. Mix in (in this order) the spices, the chia, the eggs, the onion and garlic mixture, and the quinoa.
    4. Form into (5) patties about ½ cup of mix in each. Freeze until you’re ready to cook them. I freeze them on a cookie pan and then transfer them to a Ziploc bag for storage.
    5. Cook on medium heat in an oiled frying pan, or on the BBQ.

    Notes: If you like spice, add more. These pair nicely with avocado or guacamole as a topping.