Two for One Meals from Valley Natural Foods

GOLDEN VALLEY, Minn.- After weeks eating rich foods and , healthy and budget-conscious meals are always top of mind in January.

Kirsten Shabaz, Fresh Foods Educator at Valley Natural Foods, joined KARE 11 News at 4 to share her tips on how to eat healthfully while saving money.

Here are her three recipes of "Two for One Meals."

Savings-Tex Mex Shredded Beef – 2 for 1 Tacos and Enchiladas: total cost is roughly $30.50 = $1.53 per serving of meat. Recipe provides meat for 12 tacos, and 8-10 enchilada's for the next meal.


Serves 10-12


3 lb. beef roast

1 bag frozen corn

1 (15 oz.) can black beans, drained & rinsed

2 C. beef broth

2 tomatoes, diced

1 jalapeno, seeds removed & minced

2 cloves garlic, minced

1 medium onion, diced

1 Tbsp. salt

1 Tbsp. ground black pepper

1 Tbsp. cumin

1 Tbsp. oregano


Place all ingredients into a crock pot and cook on LOW 6-8 hours or HIGH 4-6 hours. Shred meat and serve with tortillas for tacos, burritos or use in a taco salad.

2 for 1 Tip: Beef Enchiladas - Place leftover shredded meat mixture in the center of a taco size tortilla, sprinkle with shredded cheddar cheese and roll up facing seam side down in a 9x13 inch pan. Freeze until use. Top with enchilada sauce and more shredded cheddar cheese. Bake at 350 degrees for 20-25 minutes or until hot and bubbly.

Savings- Mega Meatballs – 2 for 1 Meatball entrée and Meatball Hero Sub: total cost is roughly $18.00 / 9 meatballs = $2.00 per meatball. NOTE: 1 meatball chopped = 1 sandwich.


Makes 9 mega meatballs


2 lbs. ground beef

1 zucchini, grated

1 large carrot, grated

2 cloves garlic, minced

½ C. grated Parmesan cheese

¼ C. fresh minced parsley

½ tsp. red pepper flakes

1 tsp. salt

½ tsp. ground black pepper

2 Tbsp. olive oil

28 ounce can crushed tomatoes


Preheat oven to 375 degrees. In a large bowl mix together the ground beef, grated zucchini, grated carrot, garlic, Parmesan cheese, parsley, red pepper flakes, salt and pepper. Form into 9 mega meatballs and place in a 9x13 glass baking dish drizzled with olive oil. Pour the crushed tomatoes over the meatballs and place in heated oven. Bake for 30-35 minutes and serve over mashed potatoes.

2 for 1 Tip: Meatball Hero Sub - Reheat all the meatballs and sauce. Cut each meatball into quarters then place inside a hoagie roll. Top with leftover tomato sauce and mozzarella or provolone cheese. Place under the broiler for about 3-5 minutes or until cheese is hot and bubbly.


Serves 12 (1/2 cup servings)


3 C. water

3 Tbsp. chicken bouillion

1 ½ C. steel cut oats

1 Tbsp. butter

2 large carrots, thinly sliced

1 zucchini, cubed

1 small red onion, sliced

2 cloves garlic, minced

1 ½ C. fresh spinach, chopped

2 Tbsp. fresh squeezed lemon juice

1 Tbsp. Dijon mustard

¼ C. olive oil

½ - ¾ C. grated parmesan cheese

Salt & Pepper to taste


In a large pot bring water and chicken bouillon to a boil. Add steel cut oats, cover and simmer for 20-25 minutes or until desired taste. Meanwhile in a large skillet over medium high heat melt butter then add the carrots, zucchini, red onion and garlic. Sauté for 10-12 minutes or until carrots are tender crisp. When oats are done, pour oats into the skillet and toss with the carrot mixture, chopped spinach, lemon juice, Dijon mustard, olive oil and Parmesan cheese. Season with salt and pepper to taste before serving.

2 for 1 Tip: Breakfast Savory Oats Hash - Reheat oats in a warm skillet with desired breakfast sausage and top each serving with a poached egg.

Savings- 2 for 1 entrée and *Breakfast Savory Oats Hash: total cost is roughly $12.00 = $1.00 per serving. Recipe provides 12 (½ cup) servings with added vegetables.

Valley Natural Foods

Community-owned co-op, where everyone is welcome to shop and enjoy the community activities

Burnsville, MN


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