PORTLAND Ore. (KPTV) – FOX 12’s Wayne Garcia visits the Providence Teaching Kitchen to speak with program manager and chef Tim Shevlin, along with dietitian Kayla Guillory, about practical ways families can stretch their food budgets without sacrificing nutrition. As grocery prices remain a concern for many households, Tim and Kayla share simple, sustainable tips for planning healthy, filling meals that are affordable and delicious. From shopping your pantry first and choosing budget-friendly proteins like beans, lentils, eggs and tofu, to reducing food waste and making one meal stretch across several days, the Providence experts show that healthy eating on a budget doesn’t have to be complicated.
Food Access Resources Oregon
Oregon Food Bank, local food pantries and hot meals by zip code
Food finder tool to locate nearby food pantries and meal sitesNutrition and cooking resources available. Food Finder — Cut Food Waste, Hyper-Locally 211info – Connect. Inform. Empower.
SNAP Benefits
The Supplemental Nutrition Assistance Program helps eligible households purchase groceries.
Matches SNAP dollars spent on fruits and vegetables at participating farmers markets, grocery stores, and farm-direct locations.Helps families increase access to fresh produce while stretching food dollars.
WIC Program
Special Supplemental Nutrition Program for Women, Infants, and Children
Supports pregnant individuals, infants, and children under age five.Provides nutrition education and food benefits.
CSA & Farmer’s Markets Programs
Some community-supported agriculture (CSA) programs and farmers markets accept SNAP and offer matching incentives.Encourage viewers to ask local markets about available programs.Black Bean Mango Herb Salad
Ingredients
1 can (15 oz) black beans, rinsed and drained1 cup frozen mango, thawed and diced¼ cup red onion, finely diced1 cup tomato, diced1 cup cucumber, diced¼ cup fresh cilantro, chopped2 tbsp fresh mint, choppedJuice of 1–2 lemons (to taste)Salt and black pepper to taste
Instructions
1. In a large bowl, combine black beans, mango, red onion, tomato, and cucumber
2. Add chopped cilantro and mint
3. Squeeze fresh lemon juice over the salad
4. Season with salt and pepper
5. Toss gently until well combined
6. Chill for 15–30 minutes (optional) to let flavors meld
Chef Notes
Great on its own or add additional protein.Add avocado for extra richness if desired.Black Bean Vegetable Soup with Fennel & Cumin
Ingredients
1 can (15 oz each) black beans, rinsed and drained½ medium red onion, diced3 cloves garlic, minced1 tsp fennel seeds1 tsp ground cumin1 medium zucchini, diced½ cup diced tomatoes4 cups vegetable broth¼ cup fresh cilantro, chopped2 tbsp olive oilSalt and pepper to taste
Instructions
1. Heat olive oil in a large pot over medium heat
2. Add red onion and sauté 4–5 minutes until soft
3. Add garlic, fennel seeds, and cumin; cook 1–2 minutes until fragrant
4. Stir in zucchini and cook for another 3–4 minutes
5. Add black beans, diced tomatoes, and vegetable broth
6. Bring to a boil, then reduce to simmer for about 10 minutes
7. Lightly mash some beans in the pot for a thicker texture (optional)
8. Stir in cilantro and season with salt and pepper
Chef Notes
Serve with lime wedges or crusty breadCan be blended partially for a creamier consistencyBlack Bean Chocolate Chip Brownies
Ingredients
1 can (15 oz) black beans, rinsed and drained1 cup oats½ cup maple syrup2 eggs1 tsp vanilla extract1 tsp baking powder¼ tsp salt¼ cup unsweetened cocoa powder½ cup chocolate chips
Instructions
1. Preheat oven to 350°F. Line or grease an 8×8-inch baking dish
2. In a blender or food processor, combine black beans, oats, maple syrup, eggs, vanilla, baking powder, salt, and cocoa powder
3. Blend until completely smooth and batter-like
4. Stir in chocolate chips
5. Pour batter into prepared pan and spread evenly
6. Bake for 20–25 minutes, until the center is set
7. Let cool completely before slicing (this helps them firm up)
Chef Notes
For deeper chocolate flavor, increase cocoa powder to ⅓ cupIf batter seems thick, add 1–2 tbsp milk or waterA pinch of espresso powder (optional) enhances the chocolate taste
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