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Mediterranean Pasta

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This Mediterranean pasta is the ultimate easy and delicious comfort food. This dish is filled with tofurky, roasted peppers, mushrooms, tomato sauce and fresh pesto. The secret to the delicious tomato sauce is the addition of a hint of Gravelbourg mustard and smoked balsamic vinegar from OLiV. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Featured Local Products

You will need

knife
colander
cutting board
large pan
2 pots
baking sheet
non stick liner or parchment

Preparation

1

Heat the water & prepare the vegetables: In a large pot, bring salted water to a boil for the pasta.

Rinse and dry all produces. Preheat the oven to 400° F.

Cut the bell pepper and the onion in small dice. Thinly slice the mushrooms.

2

Cook the vegetables and veggie ground: Place the bell pepper, onion and mushroom on a lined baking sheet. Break up the Italian sausage spiced veggie ground on the baking sheet. Drizzle with oil and season with salt & pepper. Combine.

Bake for 20 minutes, or until the vegetables are tender.

3

Cook the pasta: Add the pasta to the boiling water. Stir and cook 10 minutes or until desired texture.

Gluten friendly: The gluten free pasta is aldente in 8 minutes.

4

Drain the pasta: Drain the pasta and add back to the pot.

5

Combine & serve: Add the roasted vegetables, tomato sauce and veggie ground to the pasta. Combine. Heat the tomato sauce on medium heat, stiring regularly, for 3-5 minutes.

Serve and garnish with pesto.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

bell pepper

onion

mushroom

150 gr

300 gr

450 gr

Italian sausage spiced veggie ground

170 gr

340 gr

510 gr

Pasta

180 gr

360 gr

540 gr

tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

pesto

1 tbsp

2 tbsp

3 tbsp

GF only - lentils

1/2 cup

1 cup

1 1/2 cup

Recommended Wine Pairings

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr Craig Herrington Naturopath

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Regina Naturopathic

Lacey Engel, Registered Dietician

Sauces
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 6.

Combine & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mediterranean Pasta

Posted on by

This Mediterranean pasta is the ultimate easy and delicious comfort food. This dish is filled with Italian sausage, roasted peppers, mushrooms, tomato sauce and fresh pesto. The secret to the delicious tomato sauce is the addition of a hint of local honey, Gravelbourg mustard and smoked balsamic vinegar from OLiV. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Featured Local Products

You will need

knife
colander
cutting board
large pan
large pot
baking sheet
non stick liner or parchment

Preparation

1

Heat the water & prepare the vegetables: In a large pot, bring salted water to a boil for the pasta.

Rinse and dry all produces. Preheat the oven to 400° F.

Cut the bell pepper and the onion in small dice. Thinly slice the mushrooms.

2

Cook the vegetables: Place the bell pepper, onion and mushroom on a lined baking sheet. Drizzle with oil and season with salt & pepper. Combine.

Bake for 20 minutes, or until the vegetables are tender.

3

Cook the sausage: In an oiled pan on medium/high heat, pan, add the Italian sausage. Crumble and cook 8 minutes*, stirring regularly.

Add the signature tomato sauce. Combine and heat through.

*ensure the sausage is cooked to 160F.

4

Cook the pasta: Add the pasta to the boiling water. Stir and cook 10 minutes or until desired texture.

Gluten friendly: The gluten free pasta is aldente in 8 minutes.

5

Drain the pasta: Drain the pasta and add back to the pot.

6

Combine & serve: Add the roasted vegetables, tomato sauce and sausage to the pasta. Combine.

Serve and garnish with pesto.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

bell pepper

onion

1 small

1 medium

1 large

mushroom

150 gr

300 gr

450 gr

Pasta

160 gr

320 gr

480 gr

italian sausage

tomato sauce

2/3 cup

1 1/3 cup

2 cup

pesto

1 tbsp

2 tbsp

3 tbsp

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

Health Fact

Regina Naturopathic

Dr Craig Herrington Naturopath

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Regina Naturopathic

Lacey Engel, Registered Dietician

Sauces
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 6.

Combine & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Black rice rainbow poke bowl

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In this bowl, you will discover an explosion of colours, flavours and texture.at each bite. This dish features juicy mango, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions and sushi ginger.

Featured Local Products

Tools

Preparation

1

Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.

2

Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

Prepare the vegetables:Peel the mango. Thinly slice the radish and carrots. Dice the mango in 1 cm dice. Cut the green onion in about 1/2 cm slices

4

Finish the rice: Lightly fluff the rice with a fork.

5

Assemble: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, mango and carrots.

6

Garnish & serve: Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

mango

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.

Cooking for kids?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

Making this recipe with kids?
Ask the child to help by completing step 4 & 6:

Assemble
Garnish & serve

Recommended Wine & Sake Pairing

KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 12%
Price (SLGA): $13.04

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Falafel pita

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Have you ever made pan cooked falafels? They are healthy and super easy to make! After making this recipe we are sure you will feel confident making falafels at home whenever you get a craving for them. This falafel pita is served with a tahini sauce, black olives, cucumber,tomatoes and lettuce! Yummy!

Note: Each portion includes 2 pitas.

Featured Saskatchewan Producers

You will need:

Preparation

1

Prepare the parsley: Wash and rinse all produce. Finely cut the parsley.

2

Combine the dry ingredients: In a medium bowl, add the falafel mix and fresh parsley, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Combine all ingredients.

3

Prepare the falafels: Gradually add warm water (3 tbsp to 1/3 cup, 1/3 to 2/3 cup, 2/3 cup to 1 1/3 cup), 1 or 2 tbsp at a time to the dry ingredients until the dough forms and balls of dough can take shape. Let the falafel dough rest for about 5 minutes.

4

Prepare vegetables and black olives: While the falafel dough is resting, remove the pits from the black olives. Cut the cucumber and tomatoes in 1/2 cm slices.

5

Cook the falafels and heat the pitas: Heat the oven to 350F to heat the pita. Add the oil (1 tbsp, 2 tbsp, up to 3 tbsp (cook in 2 batches to not overcrowd the pan) to a large pan. Turn on the heat to medium-high. With a spoon, place about 1 tbsp of falafel dough in the pan. Ensure to not overcrowd the pan, you may need to cook the falafels in 2 batches. Cook the falafels about 3-4 minutes, turn them and cook for an additional 3-4 minutes. Set the cooked falafels aside on a plate.

Place the pitas in the oven for 2-3 minutes.

6

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumber, black olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve. Each portion includes 2 pitas

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Falafel mix

2/3 cup

1 1/3 cup

2 cup

fresh parsley

3 gr

6 gr

9 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

black olive

30 gr

60 gr

90 gr

tatziki sauce

150 ml

300 ml

600 ml

pita

Cooking with Kids

Lacey Engel, Registerd Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 2 & 6:

Combine the dry ingredients
Assemble & serve

Health fact

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

CHICKPEAS
As a crop, chickpeas help restore depleted soil, require no fertilizer, and the leaves act as natural insecticides.

Recommended Wine Pairing

LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53

BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52

Roasted asparagus and potatoes

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This one pan Parmesan panko crusted asparagus, roasted potatoes, tomatoes and zucchini is easy to prepare and absolutely delicious. The subtle hints of lemon and garlic elegantly complete this dish. We bet you will love it!

Featured Saskatchewan Products

Tools

Preparation

1

Bake the potatoes: Turn on the oven to 430F. Wash and rinse all produce. Line a baking sheet with a non-stick sheet or parchment paper. Cut the potatoes in 2 cm dices. Place the fries on the baking sheet. Drizzle with oil (1/2 tsp, 1 tsp), salt (1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 30 minutes or until the potatoes start to become golden.

2

Prepare the vegetables: Break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. Dice the tomatoes in about 2 cm dices and zucchini in about 1 cm dices. Cut the parsley in about 1 cm pieces.

3

Cook the vegetables: Reduce the temperature of the oven to 350F. Add the tomatoes, asparagus and zucchini to the same baking sheet and cook for 5-7 minutes.

4

Prepare the Parmesan panko crust: Mince the garlic. Add the garlic to a small bowl with the Parmesan panko lemon blend and oil (1/4 tsp, 1/2 tsp). Combine.

5

Bake the crust on the vegetables: Increase the heat to broil. Place the Parmesan panko lemon crust on the vegetables. Place the baking sheet in the oven on broil for 1-2 minutes or until the crust starts to become golden. Keep a close eye on the crust, while under broil, to ensure it does not start to burn.

6

Garnish & serve: Place the vegetables on individual plates. Place the lettuce on the side. Garnish with the fresh parsley. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

potatoes

700 gr

1400 gr

asparagus

100 gr

200 gr

tomatoes

150 gr

300 gr

zucchini

1 small

1 medium

fresh parsley

4 gr

8 gr

Parmesan panko lemon blend

1/4 cup

1/2 cup

garlic

1 clove

2 cloves

lettuce

60 gr

120 gr

oil*

1/2 + 1/4 tsp

1 + 1/2 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

TOMATOES
Tomatoes are the greatest source of lycopene, a potent antioxidant that is important for mens prostate health and for heart health.

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

Making this recipe with kids?
Ask the child to help by completing step 4 & 6:

Prepare the Parmesan panko crust
Garnish & serve

Recommended Wine Pairing

PELEE ISLAND PINOT NOIR VQA
A medium red wine with a leather/tobacco aroma and a distinctive tannic finish.
Region: Canada
Colour: Red
Alcohol: 13%
Price (SLGA): $13.72

FAT BIRD MARLBOROUGH SAUVIGNON BLANC
A light New Zealand Sauvignon Blanc. Typical lime zest, passion fruit herbaceous characters with a bit of gooseberry fruitiness and a balanced crisp finish.
Region: New Zealand
Colour: White
Alcohol: 13%
Price (SLGA): $15.23

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Parmesan crusted chicken breast

Posted on by

This one pan Parmesan panko crusted chicken with roasted potatoes, asparagus and tomatoes is easy to prepare and absolutely delicious. The subtle hints of lemon and garlic elegantly complete this dish. We bet you will love it!

Featured Saskatchewan Products

Tools

Preparation

1

Bake the potatoes: Turn on the oven to 430F. Wash and rinse all produce. Line a baking sheet with a non-stick sheet or parchment paper. Cut the potatoes in 2 cm dices. Place the fries on the baking sheet. Drizzle with oil (1/2 tsp, 1 tsp), salt (1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 20 minutes or until the potatoes start to become golden.

2

3

Cook the chicken and vegetables: Reduce the temperature of the oven to 350F. Place the chicken breast on the baking sheet with the potatoes. Lightly coat the chicken breast with oil (1/8 tsp, 1/4 tsp) and salt (1 pinch, 1/8 tsp). Bake for about 10-15 minutes until the chicken is almost fully cooked. Add the tomatoes and asparagus to the same baking sheet and cook for 5-7 minutes.

Note: Ensure the chicken is cooked to at least 165F.

4

Prepare the parmesan panko crust: Mince the garlic. Add the garlic to a small bowl with the Parmesan panko lemon blend and oil (1/4 tsp, 1/2 tsp). Combine.

5

Bake the crust on the chicken and vegetables: Increase the heat to broil. Place the Parmesan panko crust on the chicken and vegetables. Place the baking sheet in the oven on broil for 1-2 minutes or until the crust starts to become golden. Keep a close eye on the crust, while under broil, to ensure it does not start to burn. Cut the chicken breast in 1 cm slices.

6

Garnish & serve: Place the vegetables and chicken on individual plates. Garnish with the fresh parsley. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

lemon garlic chicken breast

200 gr

400 gr

potatoes

450 gr

900 gr

asparagus

100 gr

200 gr

tomatoes

100 gr

200 gr

fresh parsley

5 gr

10 gr

panko parmesean lemon blend

1/4 cup

1/2 cup

garlic

1 clove

2 cloves

oil*

1/2 + 1/4 + 1/8 tsp

1 + 1/2 + 1/4 tsp

salt*

1/4 tsp + 1 pinch

1/2 + 1/8 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health fact

Regina Naturopathic

TOMATOES
Tomatoes are the greatest source of lycopene, a potent antioxidant that is important for mens prostate health and for heart health.

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

Making this recipe with kids?
Ask the child to help by completing step 4 & 6:

Prepare the Parmesan & panko crust
Garnish & serve

Recommended Wine Pairing

PELEE ISLAND PINOT NOIR VQA
A medium red wine with a leather/tobacco aroma and a distinctive tannic finish.
Region: Canada
Colour: Red
Alcohol: 13%
Price (SLGA): $13.72

Lemongrass chicken noodle bowl

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This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated chicken and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Boil water & slice the chicken: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass chicken in ½ cm slices.

2

Cook the chicken: In an oiled pan on medium high, place the lemongrass chicken slices. Season with salt. Cook for 3 minutes* per side, until caramelized and slightly crispy on each side.

*Note: ensure the chicken is cooked to a minimum temperature of 165°F

3

Prepare the vegetables: Rinse and dry all produces. Peel the carrots. Cut the carrot and cucumber in julienne (the shape of a match about 5 cm long). Roughly chop the mint. Finely slice the red hot pepper.

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes.

Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce: Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber, the lemongrass chicken, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

lemongrass chicken

200 gr

400 gr

carrot

mini cucumber

romaine

1/2

fresh mint

5 gr

10 gr

red hot pepper

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

Cooking with kits

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

Making this recipe with kids?
Ask the child to help by completing step 6:

Garnish & serve

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

CUCUMBER
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer effects and help manage blood sugar.

Recommended Wine Pairing

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

Tags

Note: We cannot guarantee any dish is allergen free.

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

Sweet potato pesto wrap

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Tender cubes of roasted sweet potatoes with caramelized onions are totally irresistible on their own, but this dish shows you a way to make them better than you’ve ever imagined. Combine them rich and velvety basil pesto, sweet tomatoes all stuffed in a wrap with a side of spinach and tomato salad and you’ve got a delicious and satisfying dinner. Any left over can be an amazing make-ahead lunch that will make your coworkers jealous.

Featured Local Products

Tools

Preparation

1

Prepare the vegetables: Preheat the oven to 400F. Wash and rinse all produce.

Peel the sweet potatoes and cut in small dices. Thinly slice the onion.

2

Bake the sweet potatoes: On a lined baking sheet, place the sweet potato. Drizzle with oil and season with salt & pepper. Combine and distribute evenly.

Bake for 25 – 30 minutes or until the sweet potato dice are soft.

3

Caramelize the onion: In an oiled pan, add the onions. Season with salt. Stir and saute, stirring regularly for 15-20 minutes or until caramelized.

4

Prepare the tomatoes & warm the wraps: Cut the tomatoes in small dices.

Heat the wraps in the warm oven for 1 minute.

5

Assemble the wrap: Build the wraps with pesto, sweet potatoes, onions and half the tomatoes.

Fold the ends of the wrap and roll it up.

6

Make salad and serve: In a bowl, place half the tomatoes, the spinach and the balsamic dressing, combine.

Serve the wraps with the side salad. Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

sweet potatoes

300 gr

600 gr

900 gr

onion

1 large

2 large

3 large

tomatoes

Pesto

1 1/2 tbsp

3 tbsp

4 1/4 tbsp

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

spinach

60 gr

120 gr

180 gr

wrap

Recommended Wine Pairing

ANTINORI ORVIETO CLASSICO ABBOCCATO
Notes of meadow flowers and clover and fruity hints of green apples and green gages. Harmonious and sweet with firm body and an aftertaste of citrus fruits.
Region: Orvieto, Italy
Colour: White
Alcohol: 10.5%
Price (SLGA): $15.83

BODEGAS SALENTEIN PORTILLO PINOT NOIR
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Mendoza, Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

Cool fact

ONIONS
In the Middle Ages, onions were an acceptable form of currency, and was used to pay for rent, goods and services, and even as gifts!

Cooking with Kids

Cooking for kids?
If your child doesn’t like tomatoe or any other vegetable, cook it separately and try to slowly introduce it to the child.

Making this recipe with kids?
Ask the child to help by completing step 6:

Make salad & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Walleye and spring quinoa medley

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Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus. sugar snap peas, radishes, fresh parsley and finished with our signature zesty lemon dressing and a delicious walleye filet. This spring salad is filled with hardy quinoa and Walleye that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Local Products

You will need

knife
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
Large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Add water (4 cups, 8 cups, 12 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) to the water. Stir to combine and reduce heat to medium. Let boil uncovered for about 12 minutes. Drain the cooked quinoa in a strainer.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces.

3

Cook the asparagus: On a baking sheet. place the Walleye drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 9 minutes. Add the asparagus pieces to the baking sheet lined with non stick liner, drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and bake for an additional 7 minutes or until the asparagus are cooked but still crunchy and the salmon breaks apart easily with a fork. Once cooked, cut the Walleye in individual portions.

note: Ensure the fish is cooked to a minimum internal temperature of 158F. Do not overcook the fish as it will become dry.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parsley in about 1 cm long pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parsley and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, place the salad. Garnish with a piece of Walleye and serve.

Note: this salad (not the fish) is also delicious the following day but the fish is best eaten the day you cook it.

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

walleye

240 gr

480 gr

720 gr

aspargus

120 gr

240 gr

360 gr

radish

50 gr

100 gr

150 gr

sugar snap peas

60 gr

120 gr

180 gr

mini cucumber

parsley

10 gr

20 gr

30 gr

Zesty lemon dressing

1/3 cup

2/3 cup

1 cup

water*

4 cups

8 cups

12 cups

salt*

1/4 + 1/8 tsp

1/2 + 1/4 tsp

3/4 + 1/2 tsp

oil*

1/4 + 1/4 tsp

1/2 + 1/4 tsp

3/4 + 3/4 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

HAVE FUN WITH FOOD
Did you hear that crunch? Ask your little one what sounds food makes in their mouth when they bite. It’s an easy and quick way to make food more fun.
RECIPE TIP
Ask the child to try the salad with and without dressing. Some children prefer plain flavours and salad without dressing.
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 5 & 6:
– Assemble
– Serve

Recommended Wine Pairing

JACKSON-TRIGGS PROPRIETORS SELECTION SAUVIGNON BLANC
The distinctive floral bouquet is complemented by notes of citrus fruit and dill. Good structure.
Region: Okanagan valley, British Columbia
Colour: White
Alcohol: 12.5%
Price (SLGA): $10.25

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Spring quinoa medley

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Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus, peas, cucumbers, radishes, fresh parsley and finished with our signature zesty lemon dressing. This spring salad is filled with hardy quinoa that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Saskatchewan Products

You will need

knife
strainer
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces.

3

Cook the asparagus: On a baking sheet lined with non-stick liner. place the asparagus pieces, drizzle with oil (1/4 tsp, 1/2 tsp) and bake about 7 minutes or until the asparagus are cooked but still crunchy.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parlsey in about 1 cm long pieces. Cut the peas in 2 to 3 cm pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parlsey, peas and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, serve the salad.

Note: this salad is also delicious the following day.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

1 cup

2 cup

aspargus

120 gr

240 gr

radish

50 gr

100 gr

mini cucumber

peas

60 gr

120 gr

parlsey

15 gr

30 gr

zesty lemon dressing

1/3 cup

2/3 cup

water

2 cup

4 cup

salt*

1/4 tsp

1/2 tsp

oil*

1/4 tsp

1/2 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Recommended Wine Pairing

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, Saskatchewan
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.