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Sugar cookies

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Sugar cookies cookies make for a fun family baking day. Use any shape cookie cutter you want and decorate to your heart’s desire. Baking as a family is one of the most memorable moments of our Christmases. Share laughter with a dusting of flour on your nose and your hands full of cookie dough.

“Gifts of time & love are surely the basic ingredients of a truly merry Christmas.”

Tools

electric mixer
medium bowl
spatula
rolling pin
cookie cutter
baking sheet
cooling rack
small bowl
small piping bag or toothpicks

Preparation

1

Cream butter,egg & sugar: Preheat oven to 350 F. Place two racks in the middle of the oven. Line two baking sheets with parchment paper.

In a bowl add the butter (1 cup) and the sugar. Mix with an electric mixer on medium speed about 3 minutes. Add in the egg (1) and vanilla. Mix until combined.

2

Add the flour mix: Slowing incorporate the flour mix to the butter mixture with the help of the electric mixer. The dough will become very stiff. If is becomes to stiff for your mixer, place the dough onto a counter top surface. Wet your hands and finish off kneading the dough with your hands.

Note: Do NOT chill the dough.

3

Roll the dough: Lightly flour the counter. Divide the dough in 4. Place 1 ball of dough at a time on the lightly floured work surface. Dust flour on the dough. Roll the dough to about ¼ – 1/8 inch thick. Dust more flour onto the dough if it is sticking to the roller.

4

Cut the dough & bake: Cut the dough with the help of a cookie cutter and transfer the cookie onto the parchment lined baking sheet. Use a spatula if necessary. Gather the dough scraps and knead into a ball, then roll out and cut again, adding more flour as necessary. Repeat until scraps are used up.

Bake the cookies for 6-8 minutes or until they feel firm. Let the cookies cool on the baking sheet for 5 minutes until set, then transfer to a rack to cool completely.

5

Make the icing & decorate: While waiting for the cookies to cool, place the icing sugar in a small bowl. Add the water or milk about 1 tbsp at a time, combining between each addition, until the icing is soft. You can place the icing in a small piping bag or use tooth picks to decorate the cookies.

When the cookies are cooled, decorate using a tooth pick or small piping bag. Let the icing set and store the cookies in an airtight container.

Bon Appétit!

Ingredients

Included

36 cookies

Sugar

1 cup

Flour mix: flour, baking powder, salt

3 cup + 2 1/2 tsp

vanilla

1/2 tsp

Icing sugar

1 1/2 cup

egg

unsalted butter

1 cup

milk or water

1 1/2 - 2 1/2 tbsp

flour for dusting

2 - 4 tbsp

Cooking with Kids

Making this recipe with kids?

Ask the child to help by completing steps 1, 2, 4 & 5.

Cream butter, egg & sugar
Add the flour mix
Roll the sough
Cut the dough
Make icing & decorate

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean chicken couscous

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This beautiful dish features lebanese couscous with spiced chicken, carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

Featured Saskatchewan Products

Tools

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

Preparation

1

Prepare the vegetables: Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and potato. Dice the carrots & sweet potato in dice of about 1 1/2 cm.

2

Cook the vegetables: Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spices, salt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes.

Add water (1 1/3 cup, 2 2/3 cup) to the roasted coucous. Bring to a boil on high heat. Cover and let simmer on low-medium heat for 14-16 minutes – for al dente couscous. Remove from the heat and let rest. Mix with a fork to separate the couscous grains.

*Gluten Friendly
Prepare and cook the quinoa: Add water (4 cups, 8 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 to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Cook the chicken: Cut the spiced chicken breast in 1 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp). Turn on the heat to medium and add the spiced chicken breast and cook until the fully cooked – about 6 minutes. Set aside in a small bowl.

Note: Ensure chicken is cooked to at least 165°F

5

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves.

In the same pan you cooked the chicken, add the cooked carrots, chicken, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out.

Gluten friendly: Add the cooked quinoa instead of Lebanese couscous.

6

Garnish and Serve: In individual bowls, place the couscous and garnish with fresh mint. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chicken

200 gr

400 gr

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb + 1/2 tsb

2 tbsp + 1 tsb + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 1/3 cup + 1/4 cup

2 2/3 cup + 1/2 cup

*GF only - Quinoa

2/3 cup

1 1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

CARROTS
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer.

Cooking with Kids

Cooking for kids?
Introduce dried fruit to children slowly. You can encourage children to cut the dried fruit and try them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. Feel free to leave out the dried fruit and only add them to the plates as desired.

Making this recipe with kids?
Ask the child to help by completing step 3, 4 & 5 :

Cook the couscous
Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
Garnish & serve

Recommended Wine Pairing

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Pirque, Chile
Colour: Rose
Alcohol: 13%
Price (SLGA): $11.22

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol: 12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mediterranean couscous

Posted on by

This beautiful dish features couscous with spiced carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

Featured Saskatchewan Products

Tools

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

Preparation

1

Prepare the vegetables: Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and potato. Dice the carrots & sweet potato in dice of about 1 1/2 cm.

2

Cook the vegetables and chickpeas: Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spices, salt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden. When the vegetables have 15 minutes left in the oven, add the marinated chickpeas to the baking sheet and continue to bake for 15 minutes.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes.

*Gluten Friendly
Prepare and cook the quinoa: Add water (4 cups, 8 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 to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves.

In a large pan, add the cooked carrots, chickpeas, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out.

5

Garnish and Serve: In individual bowls, place the couscous and garnish with fresh mint. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chickpeas

1 cup

2 cups

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb

2 tbsp + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 cup + 1/4 cup + 1/4 cup

2 1/2 cup + 1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

Making this recipe with kids?
Ask the child to help by completing step 3, 4 & 5 :

Cook the couscous
Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
Garnish & serve

Recommended Wine Pairing

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol: 12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Sweet & sour soba noodles

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This comforting soba noodles bowl is ready under 25 minutes. Filled with lime & mirin marinated tofu, eggplant, onion, topped with roasted cashews & fresh mint, this is the perfect dish after a long day.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the soba noodles: Turn on the oven to 375F for the vegetables. In a medium pot bring the water (about 4 cups, about 6 cups, about 8 cups) to a boil on high heat for the soba noodles. Once the water is boiling, add the soba noodles, stir. Cook for 7 minutes. Place a strainer in the sink, drain the soba noodles and rinse.

Gluten free: Add the gluten free ramen to boiling water. When noodles begin to unfold (about 1 minute), separate gently with a fork and reduce heat to low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

2

Prepare the vegetables: While waiting for the water to boil, rinse and dry all produces. Cut the eggplant and the onion in 1/2 cm slices. Separate the fresh mint leaves.

3

Cook the vegetables: Place the eggplant and onion slices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook for about 10 minutes in the oven then flip them. Cook for an additional 5-10 minutes or until the vegetables are fully cooked.

4

Fry the tofu: Drain the tofu. Cut the tofu in 2 cm dices. Sprinkle all sides with corn starch and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). In a large pan, heat the oil (2 tsp, 2 tbsp, 3 tbsp) on medium heat. Add the tofu and cook each side for about 3 minutes until they are golden.

5

Combine the sauce, tofu & vegetables: In the same pan you cooked the tofu, add the cooked eggplant, onion & sweet & sour sauce. Turn the head to medium and cook about 1 minute until the sauce is hot.

Roughly cut the cashews and place them in a small pan on low heat for about 1 minute to lightly toast them.

6

Garnish & serve: Place the soba noodles in individual bowls. Top with cooked vegetables & tofu. Garnish with toasted cashews, siracha (as desired) and fresh mint leaves. Serve

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

soba noodle

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

eggplant

sweet & sour sauce

1/3 cup

2/3 cup

1 cup

marinated tofu

227 gr

454 gr

681 gr

corn starch

2 tbsp

1/4 cup

1/3 cup

cashew

2 tbsp

1/4 cup

1/3 cup

mint

3 gr

6 gr

9 gr

siracha

1 tsp

2 tsp

3 tsp

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

EGGPLANT
Eggplant contains a potent anioxidant called nasunin, Nasunin has been shown to help protect brain cell membranes from damage.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. eggplant) slowly to children. You can encourage children to cut the eggplant and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. You can avoid giving siracha to kids as it’s very spicy.

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

Prepare the vegetables
Combine the sauce, tofu & vegetables
Garnish & serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Harvest bowl

Posted on by

This hearty and flavorful harvest bowls is filled with roasted vegetables, brown rice, spiced chickpeas and topped with a cream sauce. This dish is a healthy, plant-based meal the whole family will love!

Featured Saskatchewan Ingredients

You Will Need

Preparation

1

Prepare & cook the rice: Preheat the oven to 400F. Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt & pepper, stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the vegetables: Rinse and dry all produces. Peel the beets and carrots. Cut the onion, beet and carrots in small dices. Place the vegetables on a lined baking sheet and drizzle with oil. Season with the vegetable spice blend and salt & pepper.

3

Cook the vegetables & chicken: Bake the vegetables for 25 minutes. Add the chickpeas. Drizzle wth oil, season with salt & pepper. Bake for 10 minutes.

4

Start the cream sauce: In a pot on medium heat, add butter (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add the same quantity of flour. Add salt (1 tsp, 2 tsp, 3 tsp). Combine and cook for 1 minute, stirring regularly. Gluten friendly: Skip this step. Make the sauce in step 5.

5

Finish the cream sauce: Add the creamy sauce mix to the butter, flour, salt. Add water (1 cup, 2 cups, 3 cups). Whisk regularly until the sauce thicken – 3 to 13 mins*.

Gluten Friendly make the creamy sauce: Add the creamy sauce mix and cornstarch, water (1 1/4 cup, 2 1/2 cups, 3 3/4 cups), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp). Wisk until the sauce thickens – 3 to 13 mins*

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

6

Garnish & serve: Place the brown rice & chickpeas, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, pumpkin seeds & cream sauce. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

spiced chickpeas

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

Beet

120 gr

240 gr

360 gr

Carrot

80 gr

160 gr

240 gr

Spinach mix

30 gr

60 gr

90 gr

Creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Pumpkin seed

1 tbsp

2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Craig Herrington, ND

BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children. You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 2 & 4 :

Prepare the vegetables
Garnish & serve

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 to order your wines. Click here to see their full wine offering.

Azimut Negre 2015

Region: Penedes, Spain
Colour: Red
Price: $20.27

Domaine Jolivet, L’instinct 2017

Region: Saint-Joseph, France
Colour: Red
Price: $45.75

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Harvest chicken

Posted on by

This hearty and flavorful bowls is filled with rosemary roasted chicken, roasted beets, carrots, onion, brown rice, and ropped with a cream sauce. This dish is a healthy meal the whole family will love!

Featured Local Producers

You will Need

Preparation

1

2

3

Cook the vegetables & chicken: Bake the vegetables for 15 minutes. Add the rosemary chicken breast. Drizzle wth oil, season with salt & pepper. Bake for 20 minutes. Let the chicken rest for 5 minutes. Slice the chicken. Note: ensure the chicken is cooked to a minimum temperature of 165°F

4

5

Finish the cream sauce: Add the creamy sauce mix to the butter, flour, salt. Add water (1 cup, 2 cups, 3 cups). Whisk regularly until the sauce thicken – 3 to 13 mins*.

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

6

Garnish & serve: Place the rice, chicken, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, pumpkin seeds, cream sauce. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

1/2 cup

1 cup

1 1/2 cup

onion

1 small

1 medium

1 large

beet

150 gr

300 gr

450 gr

carrot

80 gr

160 gr

240 gr

rosemary garlic chicken breast

200 gr

400 gr

600 gr

spinach mix

50 gr

100 gr

150 gr

creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

pumpkin seeds

15 gr

30 gr

45 gr

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Making this recipe with kids?
Ask the child to help by completing step 2 & 4 :

Prepare the vegetables
Garnish & serve

Homestead Bar À Vin

Josh McLean, Owner

Order wine here

Azimut Negre 2015

Region: Penedes, Spain
Colour: Red
Price: $20.27

Domaine Jolivet, L’instinct 2017

Region: Saint-Joseph, France
Colour: Red
Price: $45.75

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peanut & chicken stew

Posted on by

Let’s cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious.

Featured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the onion & chicken: Cut the chicken in medium dice. Dice the onion.

In an oiled pan on medium heat, cook the chicken and onion for 5 minutes.

Note: when the stew is finished ensure chicken is cooked to at least 165°F

3

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

5

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

6

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

spiced chicken

220 gr

440 gr

660 gr

zucchini

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1 1/2 cup

2 1/4 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

PEANUTS
Peanuts are an important souce of protein, fibre, monounsaturated fats, vitamin E, folate, and magnesium. One study, found that consuming 2-3oz of peanuts per day, improved cardovascular health and memory.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweet potatoes) slowly to children. You can encourage children to cut the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries..
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

EXCELSIOR CHARDONNAY
Lively flavours of green apple, citrus and pineapple on a full, creamy palate. Hints of peach, orange blossom and mineral combine with delicate toasty notes.
Region: Western cape, South Africa
Colour: White
Alcohol: 14%
Price (SLGA): $15.71

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peanut stew

Posted on by

Lets cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious. It is a delicious source of protein for vegetarians and vegans. Yum!

FEatured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

3

Cook the vegetables: In an oiled pan on medium heat, cook the onion for 5 minutes.

Add the zucchini, sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, black beans, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

4

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

5

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

okra

20 gr

40 gr

60 gr

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1/2 cup

3 cup

black beans

1 cup

2 cup

3 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweeet potato) slowly to children. You can encourage children to cut the the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries.
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Beanball sub

Posted on by

What’s better than a meatball sub? This black bean sub is packed with the flavours of a traditional meatball sub but super heatlhy with 38% of your daily recommended fibers and over 23 gr of protein. These tender black bean meatballs are coated with the ZestyKit signature tomato sauce and dressed with a creamy chipotle sauce. Serve this sub with a side of salad with tomatoes and chipotle sauce.

Featured Saskatchewan Products

You will need

Preparation

1

Preparation: Rinse and dry all produces. Preheat the oven to 435° F. Dice the onion and the mushroom in ½ cm dice.

2

Cook the onion & mushrooms: In a pan, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp), onion, mushrooms, salt (1/2 tbs, 1 tbs, 1 1/2 tbs) and pepper (1 pinch, 1/8 tbs, 1/4 tbs). Cook on medium heat until the onion is tender, about 6 minutes.

3

Assemble the beanballs Drain and rinse the black beans. In a medium bowl, roughly mash the black beans with a potato masher or fork. Add the egg (1, 2, 3)*, oats and Italian spices, the cooked onion and mushrooms. Combine. The texture should be soft but firm enough to form balls.

If the mixture is too crumbly, add 1 tsp water at a time until desired texture is achieved.

If the mixture is too wet, cut a slice of bread into small 1/2cm dices and add to the mixture in 1/4 cup increments, combining between each addition until desired texture is achieved.

*For vegan, replace 1 egg by combining 1 tbsp ground flax (provided) & 2 tbsp hot water and letting it sit about 2 minutes. To replace 2 eggs, combine 2 tbsp ground flax (provided) & 1/4 cup hot water and let sit about 2 minutes.

4

Form the beanballs: Using the black bean mixture, form balls of about 1 tbsp each (10 balls, 20 balls, 30 balls). Place the beanballs on a lined baking sheet. Cook for 20 minutes or until the balls are firm on the outside.

4

Prepare the salad: While the beanballs are cooking, cut the romaine and dice the tomato in about 1 cm dice. Assemble the salad and garnish with half of the chipotle sauce.

5

Assemble & serve: When the beanballs have 5 minutes left in the oven, heat the buns in the oven for about 3 minutes.

Heat the signature tomato sauce in a covered bowl in the microwave for about 1 minute. In a medium bowl, place the beanballs and the warm signature tomato sauce and combine to coat.

Assemble the subs and serve with the salad.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

mushroom

60 gr

120 gr

onion

1 small

1 medium

black bean

1 cup

2 cups

oats & Italian spice blend

1/2 cup

1 cup

chipotle mayo

1/4 cup

1/2 cup

Signature tomato sauce

1/2 cup

1 cup

buns

romaine

1/2

tomato

Flax seeds (vegan only)

1 tbsp

2 tbsp

egg (vegan use flax seeds)

oil*

1/2 tsp

1 tso

salt*

1/2 tsp

1 tsp

pepper*

1 pinch

1/8 tsp

hot water (vegan)

2 tbsp

1/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

OAT
Oats are an great prebiotic food. Prebiotics support a healthy gut microbiota which supports your immune system.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Introduce black olives to children slowly as they may not like their flavour. It is a good idea to ask children to prepare a new ingredient before tasting it. This will help them feel more comfortable with the new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 3, 5 & 6:

Preparation: under supervision you can ask the child to help by cutting the mushrooms
Assemble the beanballs
Prepare the salad: you can ask the child by cutting the tomatoes and assembling the salad.

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mushroom & pesto rigatoni

Posted on by

Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t stop you from cooking and enjoying great food. In a few chops you’ve got a showstopper on the table. This dish is filled perfectly cooked rigatoni, tofurkey, roasted peppers, mushrooms and fresh pesto. When you get comforting & kid friendly flavours in minutes, you know you’re onto a winner.

Featured Saskatchewan producers

You will need

Preparation

1

Setup & cook the vegetables: Rinse and dry all produces. Preheat the oven to 400° F. In a large pot, bring salted water to a boil.

Slice the bell pepper and the mushrooms. Dice the onion.

2

Cook the vegetables and veggie ground: On a lined baking sheet, place the bell pepper, onion and mushroom. Drizzle with oil and season with salt & pepper. Cook for 10 minutes. Crumble the veggie ground on the vegetables. Cook an additional 5 to 10 minutes or until the vegetables are tender.

3

Cook the pasta: Once the water is boiling, add the pasta, stir, cover and cook 9 to 10 minutes or until desired texture.
Once the pasta is cooked, save pasta water 1/4 cup (2p), 1/2 cup (4p), 3/4 cup (6p) and set aside. Drain the pasta & add back to the pot.

Gluten Friendly: Cook the pasta 8 minutes or until desired texture.

4

Combine & serve: Add the roasted vegetables, the veggie ground, and the pesto to the pasta. Add about half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

veggie ground

130 gr

260 gr

390 gr

onion

1 small

1 medium

1 large

bell pepper

mushroom

150 gr

300 gr

450 gr

rigatoni

180 gr

360 gr

540 gr

pesto

1/3 cup

2/3 cup

1 cup

Dr. Herrington's Health Fact

Regina Naturopathic

ONIONS
Cutting onions release strong sulfuric compounds that lead most people to tear up. Several tactics to reduce that effect include splashing white vinegar on the cutting board, cutting onions under cold running water, and even chewing gum.

Cooking with Kids

Cooking for kids?
Introduce vegetables slowly to children. When introducing a new vegetable. you can encourage children to help prepare the ingredient and encourage them to taste it at different stages of the preparation. It may take many exposures for a child to learn to like a new flavour or texture.

Making this recipe with kids?
Ask the child to help by completing step 1 & 5:

Preparation: under supervision you can ask the child to help by cutting vegetables
Combine & serve

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

Tags

Note: We cannot guarantee any dish is allergen free.