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Ratatouille spaghetti

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This Mediterranean pasta is the ultimate easy and delicious comfort food. Ratatouille is a traditional French vegetable stew that captures the sun filled flavours of summer. This ratatouille pasta features roasted bell peppers, zucchini, onion. The secret to this delicious tomato sauce is the simple ingredients we use to make it from scratch: Diced tomatoes, tomato paste, water, Herbe de Provence, garlic powder, salt, sugar. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Please note: the basil was replaced with fresh Italian parsley.

Featured Saskatchewan Products

You will need

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

Preparation

1

Set up & cut the vegetables: Preheat the oven to 400° F. Bring salted water to a boil in a large pot. Rinse and dry all produces.

Cut the bell pepper and the onion in medium dice. Cut the zucchini in small dice. Separate the Italian parsley leaves.

2

Cook the vegetables: Place the bell pepper, onion and zucchini on a lined baking sheet. Drizzle the vegetables with oil. Season with salt & pepper. Combine and place the vegetables in a single layer. Cook for 25 minutes.

3

Cook the pasta: Add the spaghetti to the boiling water. Stir, cover and cook for 8 minutes for al dente. Drain in a colander.

Gluten Friendly: Cook the spaghetti for 7 minutes.

4

Drain the pasta: Once the pasta is cooked, drain in a colander or strainer. Place the signature tomato sauce in the pot and heat it for about 5 minutes. Add the pasta back to the pot. Separate the leaves of the parsley.

5

Heat the sauce & chickpeas: Heat the signature tomato sauce and Herbe de Provence chickpeas in a pot for 5 to 10 minutes. Add the spaghetti to the pot. Combine.

6

Combine & serve: Add the roasted vegetables to the pasta. Combine. Garnish with Italian parsley leaves. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

bell pepper

onion

1 medium

1 large

zucchini

200 gr

400 gr

Herbes de Provence chickpeas

200 gr

400 gr

spaghetti

200 gr

400 gr

Gluten Free spaghetti

Gluten Friendly Only

200 gr

400 gr

signature tomato sauce

1 cup

2 cup

Italian parsley

5 gr

10 gr

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

NEW FOODS
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.
RECIPE TIP
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 5.
– Combine & serve

Recommended Wine Pairing

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

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.

Weight Watchers Smart Points

Nutritional Information

Ratatouille spaghetti

Posted on by

This Mediterranean pasta is the ultimate easy and delicious comfort food. Ratatouille is a traditional French vegetable stew that captures the sun filled flavours of summer. This ratatouille pasta features roasted chicken breast, bell peppers, zucchini, onion. The secret to this delicious tomato sauce is the simple ingredients we use to make it from scratch: Diced tomatoes, tomato paste, water, Herbe de Provence, garlic powder, salt, sugar. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted. The basil was replaced with fresh Italian parsley.

Featured Saskatchewan producers

You will need

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

Preparation

1

Set up & cut the vegetables: Preheat the oven to 400° F. Bring salted water to a boil in a large pot. Rinse and dry all produces.

Cut the bell pepper and the onion in medium dice. Cut the zucchini in small dice. Separate the Italian parsley leaves.

2

3

Cook the chicken: Place the Herbes de Provence chicken breast on a lined baking sheet, Drizzle with oil and season with salt & pepper. Cook for 15 minutes*.

Using 2 forks, shred the chicken in medium pieces.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F.

4

Cook the spaghetti: Add the spaghetti to the boiling water. Stir, cover and cook for 8 minutes for al dente. Drain in a colander.

Gluten Friendly
Cook the spaghetti for 7 minutes.

5

Heat the sauce: Heat the signature tomato sauce in a pot for 5 to 10 minutes. Add the spaghetti to the sauce. Combine.

6

Combine & serve: Add the roasted vegetables and the chicken to the spaghetti. Combine. Garnish with Italian parsley leaves. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

chicken with herbes de Provence

200 gr

400 gr

600 gr

bell pepper

75 gr

150 gr

225 gr

onion

1 small

1 medium

1 large

zucchini

150 gr

300 gr

450 gr

spaghetti

160 gr

320 gr

480 gr

spaghetti (GF)

160 gr

320 gr

480 gr

signature tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

Italian parsley

5 gr

10 gr

15 gr

Health Tip

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

NEW FOODS
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.
RECIPE TIP
Feel free to slowly introduce new vegetables to children.
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 6
– Step 6: 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.

Weight Watchers Smart Points

Nutritional Information

BBQ pork

Posted on by

Have you ever tried Mexican street corn? It is a popular dish in the streets of Mexico! The combination of sweet corn, tangy and spicy chipotle crema with fresh green onion makes an additive side for any summer BBQ. We are pairing it with oven bakes fries and delicious BBQ pork tenderloin with home made BBQ sauce. You will love it!

Recommended Wine Pairing

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: Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

BANROCK STATION UNWOODED CHARDONNAY
Brilliant medium straw colour, fresh, clean, fruit-driven style with aromatic tropical fruit and fresh citrus fruit characters. The soft and subtle palate is full-flavoured with a burst of lifted peach, pineapple and citrus fruit.
Region: Australia
Colour: White
Alcohol: 13%
Price (SLGA): $13.03

Featured Saskatchewan Products

Regina Naturopathic

CORN
Corn is often believed to have limited health benefits, this is a myth. Corn is high in both lutein and zeaxanthin, two compounds that are important for healthy vision. The insoluble fibre in corn feeds the healthy bacteria in the digestion tract, and can promote satiety.

Cooking with Kids

Cooking for kids?
Feel free to cut the corn off the cob to make it easier to eat.

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

Garnish & serve

Tools

Ingredients

Included

2 portions

4 portions

pork tenderloin

200 gr

400 gr

Maple BBQ sauce

1/3 cup

2/3 cup

potato

350 gr

700 gr

corn

chipotle crema

3 tbsp

1/3 cup

green onion

salt*

1/4 tsp + 1/4 tsp

1/2 tsp + 1/2 tsp

pepper*

1 pinch

1/8 tsp

oil*

1/4 tbs + 1/2 tbs

1/2 tbs + 1 tbs

water

1/2 cup

1 cup

Preparation

1

Cook the pork: Preheat oven and the BBQ* to 450 degrees F. Coat the pork tenderloin with oil (1/4 tbs, 1/2 tbs), sprinkle with salt (1/4 tbs, 1/2 tbs). Place on the BBQ and cook about 5 minutes**. Turn the meat and, with a BBQ brush, apply about 1/3 of the maple BBQ sauce. Let cook 5 minutes and apply an other 1/3 of the BBQ sauce. Turn the meat again and add the rest of the BBQ sauce. Take the temperature of the pork and remove from the BBQ when it reaches 140F to 145F***. Place the Pork on a plate and over with foil until ready to serve.

*The BBQ will be used to cook the pork and corn. If you don’t have a BBQ you can cook the corn and the pork on a baking sheet in the oven. Cook the corn for about 10 minutes and the pork for about 15-20 minutes.

**The pork should take between 15-20 minutes to cook. Start applying the BBQ sauce when the meat has about 10 minutes left to cook.

***Ensure the pork is cooked to a minimum internal temperature of 145F. Meat keeps cooking and the internal temperature normally rises an additional 5 degrees F after being removed from the heat. As such you can remove the pork at 140F.

2

Bake the fries: Rinse and dry all produces. Line a baking sheet with a non-stick sheet or parchment paper. Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on the baking sheet. Drizzle with oil (1/2 tbs, 1 tbs), salt (1/4 tbs, 1/2 tbs), and pepper (1 pinch, 1/8 tbs). 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 are fully cooked and start to become golden.

3

Cook the corn and cut the green onion: While the fries are baking, peel the corn and place on the BBQ. Cook 5 minutes, turn the corn and cook an additional 5 minutes or until cooked and slightly roasted. Cut the green onion in 1/2 cm pieces.

4

Garnish & serve: On individual plates, place oven baked fries, BBQ pork and a corn. Spoon about 1 1/2 tbsp of chipotle mayo on each corn and garnish with green onion. Serve.

Bon Appétit!

Nutritional Information

Baked BBQ cauliflower

Posted on by

Have you ever tried Mexican street corn? It is a popular dish in the streets of Mexico! The combination of sweet corn, tangy and spicy chipotle crema with fresh green onion makes an additive side for any summer BBQ. We are pairing it with oven bakes fries and delicious BBQ cauliflower with home made BBQ sauce. You will love it!

Recommended Wine Pairing

Featured Saskatchewan Products

Regina Naturopathic

CORN
Corn is often believed to have limited health benefits, this is a myth. Corn is high in both lutein and zeaxanthin, two compounds that are important for healthy vision.The insoluble fibre in corn feeds the healthy bacteria in the digestion tract, and can promote satiety.

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce cauliflower to kids as they may not like their flavour right away.

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

Garnish & serve

Tools

cutting board
knife
medium bowl
whisk
2 baking sheets
2 parchment paper or non-stick liner
BBQ

Ingredients

Included

2 portions

4 portions

BBQ Cauliflower mix

1/2 cup

1 cup

Maple BBQ sauce

1/3 cup

2/3 cup

Cauliflower

400 gr

800 gr

potato

350 gr

700 gr

corn

chipotle crema

3 tbsp

1/3 cup

green onion

salt*

1/4 tsp + 1/4 tsp

1/2 tsp + 1/2 tsp

pepper*

1 pinch

1/8 tsp

oil*

1/2 tbs

1 tbs

water

1/2 cup

1 cup

Preparation

1

Prepare the batter: Rinse and dry all produces. Preheat oven and the BBQ* to 450 degrees F. In a medium bowl add the bbq cauliflower mix, water (1/2 cup, 1 cup) and salt (1/4 tbs, 1/2 tbs). Combine well with a whisk to ensure there are no lumps. Cut the cauliflower into bite size pieces – about 2-3 cm fleurets. Add the cauliflower to the batter and combine to coat the cauliflower.

*The BBQ will be used to cook the corn. If you don’t have a BBQ you can cook the corn on a baking sheet in the oven for about 10 minutes.

2

Bake the fries: Line a baking sheet with a non-stick sheet or parchment paper. Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on the baking sheet. Drizzle with oil (1/2 tbs, 1 tbs), salt (1/4 tbs, 1/2 tbs), and pepper (1 pinch, 1/8 tbs). 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 are fully cooked and start to become golden.

3

Bake the cauliflower: Line a baking sheet with non-stick liner or parchment paper. Place the coated cauliflower bites on the baking sheet in a single layer. Bake in the over for about 15 minutes or until the cauliflower is soft. Rinse and dry the bowl used for the batter. Add the maple BBQ sauce and the baked cauliflower bites to the medium bowl. Combine to coat the cauliflower in the maple BBQ sauce.

4

5

Garnish & serve: On individual plates, place oven baked fries, BBQ cauliflower and a corn. Spoon about 1 1/2 tbsp of chipotle mayo on each corn and garnish with green onion. Serve.

Bon Appétit!

Nutritional Information

Raspberry summer bowl

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This fresh summer dish is a twist on a deconstructed fresh roll. It is filled with smoked tofu, crunchy carrots, radishes, fresh romaine and chewy noodles. The bowl is topped with a zesty raspberry ginger sauce featuring OLiV’s lime EVOO and loads of raspberries. If you are craving something fresh, light and yet filling ready in less than 30 minutes, this is perfect! We know you will love it!

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

Featured Saskatchewan Products

Regina Naturopathic

CARROT
1 square meter of carrot production, is adequate to fulfill the vitamin A needs of an adult for 1 year! Plant them in the garden!

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce radishes to kids as they may not like their spicy flavour right away.

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

Garnish & serve

Tools

Ingredients

Included

2 portions

4 portions

medium dry noodle

150 gr

300 gr

smoked tofu

105 gr

210 gr

carrot

75 gr

150 gr

radish

50 gr

100 gr

romaine

1/2

red cabbage

80 gr

160 gr

rapberry ginger sauce

1/3 cup

2/3 cup

salt

1 tsp

2 tsp

water

2 litre

4 litre

Preparation

1

Cook the noodles: In a large pot, bring water to a boil (2 liters, 4 liters) for the medium dry noodles. Add the salt (1 tbs, 2 tbs). When the water is boiling, add the medium noodles and cook for about 7 minutes or until desired tenderness.

2

Prepare the vegetables and tofu: Rinse and dry all produces. Cut the smoked tofu in thin 2 cm cubes. Peel the carrots. Cut the carrot and radishes in thin slices of about 1/4 cm. Cut the romaine in 3 cm thick slices. For your convenience, the red cabbage is already thinly sliced.

3

Finish the noodles: Place a strainer or colander in the sink. Place the medium dry noodles in the strainer or colander. Rinse the noodles. Drain and set aside. The noodles will be room temperature when served.

4

Garnish & serve: In individual serving bowls, place the lettuce, top with the noodles, red cabbage, carrots the radish and top with the smoked tofu, drizzle with Raspberry ginger sauce.

Bon Appétit!

Nutritional Information

Mexi burger

Posted on by

Mexi burgers are a delicious and easy meal that the whole family will love! Did you ever hear of black bean and beet patties? They have the perfect balance of crispiness and juiciness. These mexi burgers are topped with guacamole crema, tomato slices, cilantro and crispy jalapenos. The burgers are served on ciabatta buns with a side of oven fries.

Featured Saskatchewan producers

You will need

knife
pan
cutting board
non-stick sheet or parchment paper
2 baking sheet
vegetable shredder
strainer or colander
fork or potatoe masher

Preparation

1

Prepare & bake the fries: Wash and rinse all produce. Preheat the oven to 430F. Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper. Bake about 20 minutes.

2

Prepare & cook the vegetables: Peel and shred the beets, finely cut the onion. Using a strainer, rinse the black beans.

In an oiled pan, cook the onion and the beets on medium heat for 5 minutes, or until the onion is tender.

Remove the pan from the heat and let the vegetables cool.

3

Make the patty mixture: In a medium bowl, add the black beans. Mash them with a fork. Add the cooked vegetables, and chickpea flour mix. Season with salt & pepper. Combine.

4

Form & cook the patties: Using the mixture, form 1 patty per portion. Rinse and dry the pan. Oil the pan and cook the patties on medium heat 6-7 minutes per side.

5

Prepare the toppings & warm up the buns: Slice the tomato. Separate the cilantro leaves.

Cut the ciabatta buns in 2 and place them on a baking sheet, cut side down. Heat the buns in the oven for 1-2 minutes or until toasted.

6

Assemble and serve: Place a patty on each ciabatta bun. Garnish with the guacamole crema, tomato slices, cilantro, and fried jalapeno. Top each burger with the top bun. Serve with a side of baked fries.

Bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1020 gr

beet

75 gr

150 gr

225 gr

onion

1 small

1 medium

1 large

black beans

150 gr

300 gr

450 gr

chickpea flour and Mexican spice blend

3 tbsp

1/3 cup

9 tbsp

ciabatta bun

cilantro

3 gr

6 gr

9 gr

tomato

guacamole crema

1/3 cup

2/3 cup

1 cup

fried jalapeno

1 tbsp

2 tbsp

3 tbsp

Note: Full list of ingredients at the bottom of the page.

Dr. Herrington's Health Fact

Regina Naturopathic

BLACK BEAN
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with Kids

Cooking for kids?
Go easy on the cilantro and fried jalapenos for kids as they may not like heir flavour.

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

Make the patties
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Deep garnet colour; intense aromas and flavours of cassis, blackberry fruit, oak, chocolate and vanilla; ripe, soft and juicy on the palate.
Region: California
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

PETER LEHMANN LAYERS WHITE
Semillon, Muscat, Gewürztraminer and Pinot Gris, each add character to the final blend. An attractive pale yellow with green tints, it has aromas of citrus, hints of peach and aromatic lifted spiciness.
Region: South Australia
Colour: White
Alcohol: 11%
Price (SLGA): $17.75

Ingredients

potatoes
beet
black beans
chickpea flour and Mexican spice blend (cilantro, cumin, paprika, lemon zest, onion powder, garlic powder, thyme, rosemary, red pepper flakes)
onion
ciabatta bun (Water, Brown Rice Flour, Tapioca Starch, Whole Grain Sorghum Flour, Tapioca Syrup, Xanthan Gum, Millet Seeds, Contains 2% or Less of Each of the Following: Dried Whole Eggs, Millet Flour, Amaranth Seeds, Teff Seeds, Red Quinoa Seeds, High Oleic Safflower Oil, Molasses, Salt, Vinegar, Yeast, Enzymes)
guacamole crema: guacamole (hass avocados, tomatoes, red onions, onions, cilantro, lime juice, jalapenos, sea salt, garlic), sour cream, greek yogurt
cilantro
tomato
fried jalapeno: jalapeno peppers, enriched wheat flour, sunflower and/or safflower and/or canola oil, sea salt.
love

Gluten friendly adaptation

crunchy peas to replace the fried jalapeno: organic green peas, mango habanero seasoning (orgnaic cane sugar, sea salt, organic mango powder, organic habanero, natural mango flavour, orgnic cayenne pepper, citric acid), organic topioca starch, organic pea starrch, water, organic cane sugar, organic sunflower oil
ciabatta bun: Water, corn starch, liquid egg-white, tapioca starch, brownrice flour, soybean and/or canola oil, sugar, yeast, chicory rootinulin, psyllium husk, xanthangum, modified cellulose, cultured corn syrup solids, powdered cellulose,salt, citric acid, thiamine, riboflavin, niacin, iron, folate, amylase.may contain other soy.

Vegan adaptation

guacamole crema: guacamole (hass avocados, tomatoes, red onions, onions, cilantro, lime juice, jalapenos, sea salt, garlic), coconut milk

Note: We cannot guarantee any dish is allergen free.

Sweet potato, chickpea & corn taco

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It’s taco time! Try these delicious and discovery tacos filled with roasted chickpeas, sweet potato, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination to add a touch a sunshine in your day.

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet. Drizzle with oil. Season with adobo spice and salt & pepper. Combine. Cook 20 minutes.

2

Roast the corn & chickpeas: Add the corn & chickpeas to the sweet potatoes. Drizzle with oil. Season with salt & pepper. Combine. Cook for an additional 10 to 15 minutes.

3

Prepare the toppings: Wash and rinse all produce. Cut the tomato in small dices. Cut the lime in wedges and roughly cut the cilantro.

4

Heat the corn tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them.

Place the warm corn tortilla in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste great.

5

Assemble & serve: In each corn tortilla, place the roasted sweet potatoes, chickpeas and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges.

Ingredients

2 portions

4 portions

6 portions

adobo spice blend

1/2 tsp

1 tsp

1 1/2 tsp

sweet potato

300 gr

600 gr

900 gr

corn & chickpeas

220 gr

440 gr

660 gr

cilantro

3 gr

6 gr

9 gr

lime

tomato

corn taco shell

guacamole crema

60 ml

120 ml

180 ml

Recommended Wine Pairing

STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol: 13.5%
Price (SLGA): $15.69

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

AVOCADO
One half of an avocado contains nearly 500mg of potassium. More than a medium size banana!

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Yum foods
Serve “yum” foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

Cooking for kids?
Go easy on the adobo spice blend as kids may not like it’s spicy flavour.

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

Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Health Fact

Nutritional Information

Roasted chicken & corn taco

Posted on by

Let’s celebrate the sun with tacos! Try these delicious and discovery tacos filled with adobo roasted Saskatchewan raised chicken, sweet potatoes, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day.

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet. Drizzle with oil. Season with adobo spice and salt & pepper. Combine.

Cook for 15 – 20 minutes or until the potatoes start to become golden.

2

Cut & cook the chicken: Meanwhile, cut the adobo chicken in 1 cm thick slices.

In an oiled skillet on medium heat, add the adobo chicken and cook 8 minutes, or until fully cooked.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F.

3

Cook the corn: Add the corn to the sweet potatoes, combine and cook for an additional 10 minutes.

4

Prepare the toppings: Wash and rinse all produce. Cut the tomato(es) in small dices. Cut the lime in wedges and roughly cut the cilantro.

5

6

Assemble and Serve: In each corn tortilla, place the adobo chicken slices, roasted sweet potatoes and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges.

Ingredients

Included

2 portions

4 portions

6 portions

Adobo Chicken

200 gr

400 gr

600 gr

Adobo spice

1/2 tsp

1 tsp

1 1/2 tsp

Sweet potato

corn

80 gr

160 gr

240 gr

cilantro

3 gr

6 gr

9 gr

lime

tomato

100 gr

200 gr

300 gr

corn taco shell

guacamole crema

1/4 cup

1/2 cup

3/4 cup

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

AVOCADO
One half of an avocado contains nearly 500mg of potassium. More than a medium size banana!

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Yum foods
Serve “yum” foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

Cooking for kids?
Go easy on the adobo spice blend as kids may not like it’s spicy flavour.

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

Garnish & Serve

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peach tamarind almonds

Posted on by

This beautiful sun filled dish is sure to please everyone at the dinner table. Peaches, bell peppers, tamarind almonds, wild rice medley and spinach come together in the dish to create a burst of flavours. The dish is topped with peach honey and white balsamic dressing.

Featured Saskatchewan Producers

You will need:

Preparation

1

Prepare & cook the rice: In the sink, place the wild rice and brown rice blend in a strainer and rinse it well.

In a pot, add the wild rice and brown rice blend, water (1 1/3 ^2P , 2 2/3 cups ^4P, 4 cups ^6P). Season with salt & pepper. Combine. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Roast the chickpeas: In an oiled saucepan on medium heat, add the mustard apricot chickpeas. Season with salt & pepper. Cook 5-8 minutes, stirring regularly.

3

Prepare the toppings: Wash and rinse all produce. Cut the bell pepper and peach in small dices. Roughly cut the tamarind almonds.

4

Serve: In individual bowls place the wild and brown rice, mustard apricot chickpeas the spinach, peach and bell pepper. Garnish with the peach, honey, white balsamic dressing and the tamarind almond. Serve.

Note: this dish is also delicious the following day. Add the dressing just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cup

spinach

50 gr

100 gr

150 gr

peach

bell pepper

tamarind almond

3 tbsp

1/3 cup

9 tbsp

Peach honey white balsamic dressing

1/3 cup

2/3 cup

1 cup

mustard apricot chickpeas

220 gr

440 gr

660 gr

Dr. Herrington's Health Fact

Regina Naturopathic

ALMONDS

One of the best nutritional changes you can make is adding 1 oz (~23) of nuts to your daily diet. Almonds are high in fibre, healthy fats, vitamins, and minerals like magnesium. A recent review of over 800,000 people found that just 1 small handful of nuts daily reduced heart disease rates by 21% and cancers by 15%! Diabetes was reduced 40% and infectious diseases 75%. Simply put, when you eat almonds (or other nuts that you enjoy), good things happen!

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 1, 3 & 4.

Add the wild rice and brown rice blend to the water.
Add the chickpeas to the saucepan
Serve

Recommended Wine Pairing

HERITAGE ROAD BLOODSTONE SHIRAZ GRENACHE
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour: Red
Alcohol: 13%
Price (SLGA): $14.65

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.

Weight Watchers Smart Points

Nutritional Information

Apricot glazed pork and wild rice medley

Posted on by

This beautiful sun filled dish is sure to please everyone at the dinner table. Apricot honey mustard pork, peaches, bell peppers, tamarind almonds, wild rice medley and spinach come together in the dish to create a burst of flavours. The dish is topped with peach honey and white balsamic dressing.

Featured Saskatchewan Producers

You will need:

Preparation

1

Prepare & cook the rice: Preheat the oven to 425F.

In the sink, place the wild rice and brown rice blend in a strainer and rinse it well.

In a pot, add the wild rice and brown rice blend, water (1 1/3 ^2P , 2 2/3 cups ^4P, 4 cups ^6P). Season with salt & pepper. Combine.

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

2

Cook the pork: Coat a 9 x 9 pyrex pan with oil, place the apricot honey mustard pork on the pan and season with salt. Bake for 15-30 minutes*. Let rest for about 5 minutes and cut the apricot honey mustard pork in thin slices.

*Note: Ensure the pork is cooked to a minimum internal temperature of 145F.

3

Prepare the toppings: Wash and rinse all produce. Cut the bell pepper and peach in small dices. Roughly cut the tamarind almonds.

4

Serve: In individual bowls place the wild and brown rice, mustard honey apricot pork the spinach, peach and bell pepper. Garnish with the peach, honey, white balsamic dressing and the tamarind almond. Serve.

Note: this dish is also delicious the following day. Add the dressing just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cups

apricot honey mustard pork

200 gr

400 gr

600 gr

spinach

50 gr

100 gr

150 gr

peach

bell pepper

tamarind almond

2 tbsp

1/4 cup

1/3 cup

Peach honey white balsamic dressing

1/3 cup

2/3 cup

1 cup

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

Dr. Herrington's Health Fact

Regina Naturopathic

ALMONDS

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 1 & 4.

Add the wild rice and brown rice blend to the water.
Serve

Tags

Note: We cannot guarantee any dish is allergen free.