Mental Health

7 Easy Ways to Reduce Food Expenses

Food Price Spike in 2020

Canada’s Food Price Report¬† predicts food price spike in 2020!

7 Easy Ways to Reduce your Food Costs
1. Less restaurants

Restaurant food often comes with extra calories, too much fat, salt, aditives as well as¬†a deficience¬†in fiber and vitamins. As if that wasn’t enough to encourage you to cook more at home, eating out is very expensive and is becoming more expensive.¬† Menu prices in Canada rose 4.2% last year¬†and¬†are anticipated to increase up to¬†4%¬†in 2020! Spending at restaurants has increased by more than $670 per household between 2010 and 2017.

ZestyKits meal plans make it easy and convenient to cook at home as well as reduce your overall food cost.

2. Eat more plant based meals

The cost of meat products are anticipated to increase by up to 6% in 2020! Canadians spend nearly 20% of our food budget on red meat and chicken. Learning to prepare delicious plant based meals will significantly reduce your food costs.

A good plant based recipe has as much protein as a meal with meat and is filling! You won’t miss the meat and with delicious whole grains and legumes, you will feel full for hours. Some of our favourite plant-based meals include:

  • Ratatouille pasta:¬†Chickpea pasta tossed in a rich tomato sauce and oven roasted eggplant,¬†red bell peppers,¬†black olives and fresh basil
  • Mexi¬†bowls:¬†Black beans, diced avocado, romaine lettuce, diced tomatoes, salsa, brown rice and shredded cheddar topped with fresh cilantro.

ZestyKits offers a Clean Food plan which includes 1 meal plant based to help you discover new delicious plant based recipe. If you are ready to eat fully plant-based we also offer a Plant-Based and Vegan plan.

3. Make a meal plan

Making a plan is very important when it comes to managing grocery costs. Going around the grocery aisles aimelessly often results in frustration and poor food choices. Without a plan, it is common to buy too much food that will end up rotting in your fridge.

We love to plan our weekly menu using ZestyKits’ weekly menu. We plan to prepare ZestyKits meal kits during our busiest days.

4. Eat home-made meals more often

Make more meals from scratch.¬†Canada’s 2018¬†Dietary Guidelines¬†recommend cooking more to support health. Not only does cooking provide a number of health benefits, it saves you a lot of money!¬†Cooking from scratch requires a bit more time and the effort can be well woth it, both for your wallet and your waisline.

ZestyKits meal plans make it easy and convenient to cook at home and involve the kids in meal preparation, empowering you to easily make dinner time family time. 

5. Eat seasonal fruits & vegetables

Fruit and vegetables take up almost 24% of the average Canadian’s grocery list. To promote health, it is recommended to eat more vegetables. 

The secret to eating more vegetables and still manage cost is to buy more fruits and vegetables that are in season. Load up on local fruits and vegetables when they are in season and freeze them for later use. 

During the winter, fresh produces increase significantly in price. To reduce your grocery bill, load up on frozen produces, which have similar nutritional value and are alot more affordable. 

Not only does ZestyKits offer tons of seasonal products, we purchase ingredients grown or prepared right here… in the Canadian Prairies!

6. Reduce food waste

Purchase only what you need to decrease your food waste as well as your carbon footprint. Reducing food waste is easy when planning meals and using a locally sourced meal kit service like ZestyKits. 

7. Don't shop hungry

Hunger creates a desire to aquire. Research shows that shopping hungry results in spending increase of 64%. Shopping hungry increases spending even when not shopping for food. To reduce your risk of over spending, have a snack before shopping to stabilize your blood sugar.

Having 3 delicious ZestyKits meals delivered every week prevents last minute hungry grocery run – saving you time and money.

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rainbow poke bowl

In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, 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

You Will Need

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:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 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, orange 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

1

2

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

1

2

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

Orange tofu stir-fry

Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with crispy tofu, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare and cook the rice:  In the sink, place the rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/2 cup,  3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp) and stir. 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

Preparation:  wash and dry the vegetables.  Cut the broccoli* in bite size florets.  Cut the bell pepper in 1/2 cm thick slices.  Cut the ends of the green beans.

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time. 

3

Cook the tofu: Drain the tofu. On a cutting board, cut the tofu in 2 cm dices. place the cornstarch on a plate with salt (1/8 tsp, 1 pinch). Combine the cornstarch and salt. Place a few tofu dice  on the cornstarch mixture and coat each tofu dice with cornstarch. Heat the oil (2 tsp, 1 tsp) in a large pan or pot on medium heat. Place the  cornstarch coated tofu dice in the pan or pot. Cook about 2 minutes per side on medium heat. Place the cooked tofu aside in a small bowl.

4

Prepare the stir fry: In the same pan you cooked the tofu, add oil (1/2 tsp, 1 tsp), bell peppers. Cook on medium heat for about 3 minutes. Add the orange stir fry sauce, the broccoli. Cook on medium/high heat for about 2 minutes. Add the green beans  and cook a additional 2 to 5 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the crispy tofu and combine. 

5

Prepare the garnish, assemble and serve:  Separate the leaves of the cliantro. 

Serve in individual plates by placing the rice at the bottom of the plate and topping it with the vegetables and tofu. Garnish with cilantro.

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

tofu

175 gr

350 gr

cornstarch

1 tbsp

2 tbsp

orange stir fry sauce

1/2 cup

1 cup

bell pepper

1

2

broccoli

100 gr

200 gr

green beans

75 gr

150 gr

cilantro

3 gr

6 gr

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 1/2 cup

3 cup

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.

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 and 5.

  • Prepare the stir fry
  • Prepare the garnish, assemble and serve

Wine Pairings

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

Deinhard green label Riesling 
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol:
10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Orange beef stir-fry

Take out your chopsticks, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with orange beef, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare and cook the rice:  In the sink, place the rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/2 cups,  3 cups, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp,  1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Preparation: Wash and dry the vegetables. Cut the broccoli* in bite size florets. Cut the bell pepper in 1/2 cm thick slices.  Cut the ends of the green beans.

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time. 

3

Cook the beef: Cut the orange marinated beef  in 1/2 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and the beef slices. Salt the beef  (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook on medium heat until fully cooked Рabout 7 minutes. Place the cooked beef in a bowl and set aside.

Note: Ensure the beef is cooked to a minimal internal temperature of 145F.

4

Prepare the stir fry: In the same pan you cooked the beef, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and bell peppers. Cook on medium heat for about 3 minutes. Add the orange stir fry sauce and the broccoli. Cook on medium/high heat for about 2 minutes. Add the green beans and cook for an additional 2 to 5 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked beef and combine.

5

Prepare the garnish, assemble and serve:  Separate the leaves of the cilantro. 

Serve in individual plates by placing the rice at the bottom of the plate and top it with the vegetables and beef. Garnish with cilantro.

Ingredients

Included

2 Portions

4 Portions

6 Portions

brown rice

2/3 cup

1 1/3 cup

2 cups

Orange beef

220 gr

440 gr

660 gr

Orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

1

2

3

chineese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.

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 and 5.

  • Prepare the stir fry
  • Prepare the garnish, assemble and serve

Wine Pairings

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

Deinhard green label Riesling 
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol:
10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Rainbow chicken bowl

This bright and colorful bowl is filled with the nutritious goodness of 3 superfoods: quinoa, spinach + red cabbage! This dish keeps you feeling full thanks to the combination of protein and fiber in these superfoods. This bowl is so easy to make you will be surprised how fast supper is on the table! This dish is filled with colorful vegetables and finished with a delicious  orange dijon dressing.

Featured Saskatchewan Products

You will need:

Preparation

1

Cook the Chicken and Boil Water for the Quinoa: Turn on the oven at 375F for the chicken. Bring  the water (4 cups, 8 cups, 12 cups) to a boil in a pot on high heat for the quinoa.

Place the lemon chicken  on a non stick lined baking sheet, coat the chicken with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and sprinkle with salt  (1/8 tsp, 1/4 tsp, 1/2 tsp). Once the oven is hot, bake the chicken for about 20 minutes*. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.  

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

2

Cook the Quinoa: Place the quinoa in a strainer and rinse well.

Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 Р18 mins. Using a strainer strain and rinse the quinoa. Ensure all water is drained from the quinoa. 

3

Prepare the Vegetables: Wash and rinse all produce. Cut the carrots and the cucumber in 1/2 cm slices. Cut the bell pepper in 1/2 cm slices. 

4

Assemble & serve: In individual bowls place the cooked quinoa, lemon chicken, carrots, bell pepper, red cabbage, spinach and cucumber. Garnish with orange dijon dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

lemon chicken breast

220 gr

440 gr

660 gr

quinoa

2/3 cup

1 1/3 cup

2 cup

mini cucumber

1

2

3

carrot

100 gr

200 gr

300 gr

pepper

1

2

3

red cabbage

100 gr

200 gr

300 gr

spinach

60gr

120gr

180gr

orange dijon dressing

3 tbsp

1/3 cup

9 tbsp

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

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 3 & 4:

  • Prepare the vegetables
  • Assemble & serve

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE
A study found that women that regularly consumed cabbage and other cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale) had fewer menopausal symptoms.

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Nutritional Information

Greek pita

15 minute meal! Yes, you read that right… 15 minute meal! These super easy and quick pitas are perfect for a busy night! After making this recipe we are sure you will be ready to take on anything! This pita is served with meatballs, tatziki sauce, black olives, cucumber, tomatoes and lettuce!¬† Yummy!

Note: 2 pitas per portion

Featured Saskatchewan Products

You will need:

Preparation

1

Cook the meatballs: Heat oil (1 tbsp, 2 tbsp, up to 3 tbsp (cook in 2 batches to not overcrowd the pan)) in a pan on medium heat. Add the¬†meatballs to the pan, turn them regularly to ensure they are fully cooked –¬† about 8 minutes.¬†

2

Prepare vegetables and black olives: Wash and rinse all produce. While the meatballs are cooking, remove the pits from the black olives. Cut the cucumber and tomatoes in 1/2 cm slices.  

Note: Heat the oven to 350F to heat the pitas. Place the pitas in the oven for about 2-3 minutes.

3

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, black olives, meatballs and drizzle with the tatziki sauce. Roll up the pitas and serve Рeach potion includes 2 pitas. 

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

meatballs

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

1

2

3

romaine lettuce

60 gr

120 gr

180 gr

black olives

30 gr

60 gr

90 gr

tatziki sauce

100 ml

200 ml

300 ml

pita

4

8

12

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

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 & 3:

  • Remove the pits from the black olives
  • Assemble & serve

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Roasted mustard chicken ramen bowl

Mustard ginger pan roasted chicken thigh with mushroom, carrots, delicious ramens, ginger & soy sauce garnished with crispy panko and fresh mint. This comforting dish lets you experience new delicious flavour combinations. You will love it!

Featured Local Products

You will need:

Preparation

1

Prepare and cook the chicken: Bring water (about 4 cups, 4 to 8 cups, 8 to 10 cups) to a boil in a large pot for the ramen.  

In a large pan, add the oil (1/2 tbs, 1 tbs, 1¬† 1/2 tsp), then chicken slices. Cook on medium heat until half way cooked – about 4 minutes. Then add its marinade and cook until fully cooked ‚Äď about 4 additional minutes. Place the cooked chicken in a bowl and set aside. Rinse the pan to re-use for the vegetables.¬†

Note: Ensure the chicken cooked to a minimal internal temperature of 165F.

2

Prepare and cook the vegetables: Wash and clean all produce. Cut the mushrooms in about 1 cm slices and the carrots in about 1/2 cm slices. In the same pan you cooked the chicken, heat the oil (1/2 tsp, 1 tsp, 1  1/2 tsp) on medium heat. Add the mushrooms and carrots. Stirring regularly, cook on medium heat for about 7-10 minutes, until the carrots are tender. Add the cooked chicken to the vegetables. Combine and set aside. 

3

Cook the ramen: While the vegetables are cooking and the water is boiling, add the ramen and cook for about 3 1/2 to 4 minutes. Put the noodles in a colander and place them back in the pot.

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

4

Combine the sauce with the ramen: Add the ginger soy sauce to the ramen. Combine and set aside. 

5

Assemble: Separate the mint leaves. In serving dishes, place the ramen, vegetables and chicken. Garnish with mint leaves and panko.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

marinated chicken

200 gr

400 gr

600 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushroom

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

1/4 cup

1/3 cup

panko

1 tbsp

2 tbsp

3 tbsp

mint

3 gr

6 gr

9 gr

Recommended Wine Pairing

COPPER MOON CHARDONNAY
A lemon yellow coloured wine with aromas of ripe apple, pear, pineapple and a touch of floral. It is a soft, medium-bodied wine with flavours of ripe stone fruit and a touch of citrus on the finish.
Region: British Columbia, Canada
Colour: White
Alcohol:
13%
Price (SLGA): $11.13

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price
(SLGA): $15.04

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

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
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. 

MAKING THIS RECIPE WITH KIDS ? 
Children are significantly more likely to try new foods when they helped prepare it. Let the child help complete these steps:

  • Combine the sauce with the ramen
  • Assemble

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Cheesy farfalle

It’s PASTA time! When you combine¬† creamy sauce, butternut squash, green goodness,¬† tender farfalle, top it up with mozzarella and bake it, you‚Äôve got a recipe for success. This dish is a hit in our family and we know you will love it too!

Featured Local Products

You will need:

Preparation

1

Roast the butternut squash: Preheat the oven to 400¬į F. Bring water (1 liter, 2 liter) and salt¬† (1 tbsp, 2 tbsp) ¬†to a boil in a large pot for the pasta. Wash and clean all¬†produce.¬†

Place the butternut squash on a lined baking sheet. Drizzle with oil ( 1/4 tsp, 1/2 tsp), and sprinkle with salt ( 1/8 tsp, 1/4 tsp) and pepper ( 1 pinch, 1/8 tsp) . Bake for about 10 minutes.

Remove from the oven, stir and cook for an additional 10 minutes. Set aside.

2

Cook the fafalle: the water is boiling, add the fafalle, stir, cover & cook 10 minutes or until desired texture. Drain the pasta & add back to the pot.

3

Make the sauce: Dice the onion in about 1 cm dices. In a medium pot add heat the oil (1/2 tsp, 1 tsp) on medium/high heat. Add the onion and leek to the pot. Stirring regularly,  cook on medium heat for about 7 minutes, until the onion is tender. Add oil (1 tbsp, 2 tbsp) and flour (1 tbsp, 2 tbsp) and cook for a minute stiring regularly.

Add the creamy sauce mix and water (3/4 cup, 1 1/2 cup). Combine, bring to a simmer and blend using an immersion blender or a blender. 

4

Finish the sauce: Roughly chop the spinach and add it to the sauce. Combine and set aside.  

5

Assemble & bake: In a baking dish (9×5, 9×9), add the farfalle, sauce, roasted butternut squash and combine. Top with mozzarella & parmesan and bake 15 minutes at 400¬į F or until the cheese is golden. Serve

Bon Appétit!

Ingredients

Included

2 portions

4 portions

butternut squash

1 cup

2 cup

farfalle

180 gr

360 gr

onion

1 small

1 medium

leeks

1/3 cup

2/3 cup

spinach

60 gr

120 gr

Creamy sauce mix

1/3 cup

2/3 cup

mozzarella & parmesan

1/3 cup

2/3 cup

water*

3/4 cup

1 1/2 cup

water*

2 litres

4 litres

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1 pinch

1/8 tsp

flour

1 tbsp

2 tbsp

oil

1 tbsp + 1 tsp

2 tbsp + 2 tsp

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

Health Fact

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 Diatitian

GET COOKING
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. 

MAKING THIS RECIPE WITH KIDS ? 
Children are significantly more likely to try new foods when they helped prepare it. Let the child help complete these steps:

  • Make the sauce
  • Finish the sauce

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information