Orange pork stir fry

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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 carrots, pork, broccoli 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

Tools

knife
large pan
pot
cutting board
strainer
bowl

Preparation

1

Cook the rice: In the sink, place the brown rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 cup, 2 cup), salt (1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/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. When the rice is cooked, lightly fluff it with a fork to ensure it doesn’t stick together.

2

Preparation and cook the vegetables: While the rice is cooking, peel the carrots and cut in 1/2 cm slices. Dice the onion in about 1 cm dices.

3

Prepare the broccoli: Cut the broccoli in bite size florets.

4

Cook the pork: Cut the pork tenderloin in 1/2 cm slices. In a small pan, add the oil (1/2 tsp, 1 tsp) and the pork tenderloin. Cook on medium heat until fully cooked – about 7 minutes. Place the cooked pork in a bowl and set aside.

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

5

Prepare the stir fry: In a large pan, add oil (1/2 tsp, 1 tsp), onion, and the carrots. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the green beans and the broccoli. Cook on medium/high heat for about 4 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked pork and combine.

6

Assemble and serve: On individual plates, place the rice, the vegetables, the pork, and garnish with sesame seeds.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

1/2 cup

1 cup

broccoli

150 gr

300 gr

green beans

50 gr

100 gr

carotte

200 gr

400 gr

onion

1 small

1 medium

orange marinated pork tenderloin

200 gr

400 gr

Orange stir fry sauce

1/2 cup

1 cup

sesame seeds

1 tbsp

2 tbsp

oil*

1/2 + 1/2 tsp

1 +1 tsp

water

1 cup

2 cup

salt*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

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. Multiple studies have also shown that eating cruciferous vegetables (of which Broccoli is one of), reduces the risk of breast, ovarian, and prostate cancers.

Cooking with Kids

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

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

Assemble & Serve

Recommended Wine Pairing

CONO SUR PINOT NOIR
Rich, fruity notes of cherry, raspberry, plum and strawberry and a hint of smoke. A balanced, new-world styled wine.
Region: Aconcagua, Chile
Colour: Red
Alcohol: 13%
Price (SLGA): $13.17

CALITERRA RESERVA SAUVIGNON BLANC Clear pale straw colour; fresh cut grass, gooseberry and citrus/lime aromas; dry medium body with round flavour of melon and citrus, short finish.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $14.48

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mushroom Pho Soup

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Nothing beats a savoury pho soup to warm your soul. Traditionally, pho soups are made with a stock that simmers for hours but we used shortcuts to create delicious and deep pho flavours in under 45 minutes! This pho is filled with savoury mushrooms, fresh and crispy bok choy and flat rice noodles. The stock is built with layers of flavour including orange juice, soy sauce, sesame oil, tamarind and fresh ginger. The soup is topped with fresh cilantro and thai chili.

Recommended Wine Pairing

DR LOOSEN DRY RIESLING
ale lemon color. A pronounced nose of citrus and floral notes. Off dry. Medium with acidity. Medium body. Palate of citrus, flowers, tart green apple and spice. A balanced wine with a medium finish.
Region: Mosel, Germany
Colour: White
Alcohol: 12%
Price (SLGA): $17.88

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: 13.8%
Price (SLGA): $13.47

Tags

Note: We cannot guarantee any dish is allergen free.

Cool fact

PHO
Pho is considered as the national dish of Vietnam, and it has captured the fascination of so many people in the west because of its deceptive simplicity and its complex flavors. Pho is the perfect comfort food – warm, hearty and deliciously refreshing.

Cooking with Kids

Cooking for kids?
Avoid the thai chili and the cilantro as kids may not like it’s spicy flavour.

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

Finish the Pho

Tools

Ingredients

Included

2 portions

4 portions

onion

1/2

mushrooms

150 gr

300 gr

mini bok choy

85 gr

170 gr

Pho Soup Sauce

3/4 cup

1 1/2 cup

Star Anise + cinamon stick

1 + 1/2

2 + 1

cilantro

2 gr

4 gr

thai chili

Flat Rice noodles

150 gr

300 gr

oil*

1/2 tsp

1 tsp

water*

6 cups

12 cups

Preparation

1

Prepare the vegetables: Wash and rinse all produce. On a cutting board, slice the onion (1/2, 1) in 1/2 cm thin slices. Slice the mushrooms in 1/2 cm slices. Cut the bok choy lenght wise in 6.

2

Cook the onion and mushrooms: In a large pot, add the oil (1/2 tsp, 1 tsp), the onion and mushrooms. Turn on the heat to medium. Cook until the onion is tender and start to colour – about 10 minutes.

3

Add the sauce, spice and water: To the large pot with the onion and mushroom, add the water (6 cups, 12 cups), pho soup sauce, star anise and cinnamon stick. Bring to a boil on medium-high heat. This should take between 10 and 20 minutes.

4

Prepare the toppings: Very thinly slice the thai chili (about 1/4 cm) and roughly chop the cilantro in about 1 cm pieces.

5

Finish the Pho: Once the soup is boiling, add the bok choy and the flat rice noodles. Stir well when adding the noodles to ensure they do not stick. Continue to boil for about 5 minutes.

Note: This soup is best served immediately. If you are planning to reheat the soup, store the cooked noodles in a separate container to ensure they don’t get too soft in the fridge. You can also cook only the noodles you will eat immediately in the stock and cook the remaining noodles when you eat the rest of the soup.

6

Garnish and serve: In large individual bowls, place the soup and garnish with fresh cilantro and thai chili pepper slices. Serve imediately.

Nutritional Information

Orange vegetable stir fry

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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 carrots, chickpeas, broccoli 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 l Products

Tools

Preparation

1

Cook the rice: In the sink, place the brown rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cup), salt (1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/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 and cook the vegetables: While the rice is cooking, peel the carrots and cut in 1/2 cm slices. Dice the onion in about 1 cm dices.

3

Prepare the broccoli: Cut the broccoli in bite size florets.

4

Prepare the stir fry: In a large pan, add oil (1/2 tsp, 1 tsp), onion, and the carrots. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the orange marinated chickpeas, the green beans and the broccoli. Cook on medium/high heat for about 4 minutes or until the sauce thickens and the vegetables are cooked but still crunchy.

5

Finish the rice: When the rice is cooked, lightly fluff it with a fork to ensure it doesn’t stick together.

6

Assemble and serve: On individual plates, place the brown rice, the vegetables, chickpeas and garnish with sesame seeds.

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

broccoli

150 gr

300 gr

green beans

50 gr

100 gr

carrot

200 gr

400 gr

onion

1 small

1 medium

Orange marinated chickpeas

1 cup

2 cups

Orange stir fry sauce

1/3 cup

2/3 cup

sesame seeds

1 tbsp

2 tbsp

oil*

1/2 tsp

1 tsp

water

1 1/3 cup

2 2/3 cup

salt*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

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

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

Assemble & Serve

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Summer fresh rolls

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Featured Local Products

1

Cook the vermicelli: Place the water (1 liter, 2 liters), ,in a medium pot. Bring to a boil on high heat. When the water is boiling, add the vermicelli and cook for 4 minutes.

2

Finish the vermicelli: Place a strainer or a colander in the sink. Place the vermicelli in the strainer or colander. Rinse the vermicelli under cold water. Drain and set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel and shred the carrots. Peel the mango. Cut the cucumber in julienne (the shape of a match). Cut the radish in 1/4 cm slices. Separate the mint leaves from the stem. If a leaf is very large, cut it in half.

4

Soften the rice paper: In a large shallow dish (can be a skillet), place about 1 inch of warm water. Submerge a sheet of rice paper for about 10 seconds.

Note: If you let the rice paper submerged too long the rice paper will become too fragile to work with.

Once the rice paper has been submerged under water, transfer to a clean surface (can be a cutting board).

5

Assemble the fresh rolls: Close to the top end of the rice paper, add the vermicelli, radish, red cabbage, mango, cucumber and carrots. Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh. Repeat process until all the rice paper is used.

6

Serve the fresh roll: Serve the fresh rolls with the creamy peanut sauce. If the creamy peanut sauce feels too thick, place it in a small bowl and add 1 tsp of water at a time and combine with a fork between each addition of water until you reach the desired consistency. Each serving counts 5 summer rolls.

Bon Appétit!

Nutritional Information

Crispy tofu pad see ew

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Feeling like Thai today? Forget the take-out and try this delicious Pad see ew! Pad see ew is a popular thai street food thats is similar to pad thai but is made with a slightly different sauce and extra thick noodles. This dish is filled with bold savoury and fresh flavours. This dish is super quick and easy to make. Forget take-out today and make this at home for the whole family to enjoy.

You will need

Preparation

1

Setup & grill the tofu:
Bring water to a boil for the noodles.

Drain the tofu. Dice the tofu in 2 cm pieces. Sprinkle with cornstarch. In an oiled pan on medium heat, cook the tofu for 2 minutes per side or until golden. Add 1/3 of the pad see ew sauce and cook 1 minute. Set aside.

2

Prepare the vegetables: Wash and clean all produce. Thinly slice the onion, mushroom and the daredevil pepper. Cut the chinese broccoli in 2 inch pieces.

3

Cook the vegetables:
In an oiled pan on medium heat, add the onion and mushroom. Cook for 5 minutes. Add the chinese broccoli and cook an additional 3 minutes. Add the rest of the pad see ew sauce. Cook for 2 minutes.

4

Cook the noodles & assemble:
When the water is boiling, add the thick rice noodles and boil for 4-5 minutes. Drain.

Add the tofu and the thick rice noodles to the vegetables and combine.

5

Prepare the garnish: Cut the lime in 6 wedges, roughly chop the cilantro and peanuts.

6

Garnish & serve: Garnish with the daredevil pepper, the peanuts, lime wedges, and cilantro. Serve.

Bon Appétit!

What's in my kit

Included

2 portions

4 portions

6 portions

tofu

175 gr

350 gr

525 gr

cornstarch

1 1/2 tbsp

3 tbsp

4 1/2 tbsp

onion

1 small

1 medium

1 large

mushroom

150 gr

300 gr

450 gr

daredevil pepper

thick rice noodles

125 gr

250 gr

375 gr

Chineese broccoli

125 gr

250 gr

375 gr

pad see ew sauce

1/4 cup

1/2 cup

3/4 cup

cilantro

3 gr

6 gr

9 gr

lime

peanut

1 tbsp

2 tbsp

3 tbsp

Note: For the list of ingredients, scoll to the bottom of the page.

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
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.

Go easy on the pad see sauce if the kids are sensitive to the taste of soy sauce. Go easy on or avoid the cilantro as it has a strong flavour. You may want to avoid the daredevil pepper for the children.

Making this recipe with kids?
Ask the child to help with the following steps:

3: Add the rest of the pad see ew sauce and combine.
5. Separate the cilantro leaves.
6. Serve and garnish their plate.

Recommended Wine Pairing

Black cellar Malbec merlot
Aromas of plum, cherry, and licorice. Flavours of sweet raspberry and plums.
Region: Canada, Niagara Peninsula
Colour: Red
Alcohol: 13%
Price (SLGA): $12.20

Caliterra reserve sauvignon blanc
The nose is highly aromatic, highlighting its great freshness and aromas of tropical fruits like mango and passion fruit.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $12.88

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plan: Plant-based, vegan:

firm tofu: water, soybeans (non-GMO), magnesium chloride, calcium sulphate
onion
mushroom
thick rice noodle (rice, water)
chineese broccoli
pad see ew sauce (dark soy sauce (soybeans, wheat, salt, water), soy sauce, hoisin sauce (Sugar, water, soybeans, salt, sweet potato, modified corn starch, sesame seeds, garlic, wheat flour, chili peppers, spices, caramel color, acetic acid, FD&C Red color no. 40, potassium sorbate added as a preservative), brown sugar, miso, cornstarch, vinegar, garlic powder)
lime
peanut
daredevil pepper
cilantro
love

Gluten friendly variation:

pad see ew sauce (all purpose liquid soy seasoning (vegetable protein from soybeans, water), hoisin sauce (water, molasses, all purpose liquid soy seasoning (vegetable protein from soybeans, water), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)

Nutritional Information

Chicken pad see ew

Posted on by

Featured Saskatchewan producers

You will need

Preparation

1

Setup & cook the chicken: Bring water to a boil for the noodles.

Thinly slice the chicken. In an oiled pan on medium heat, cook the chicken breast for 5 minutes. Add 1/3 pad see ew sauce to the chicken and cook 1 minute. Set aside.

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

2

Prepare the vegetables:
Wash and clean all produce.

Thinly slice the onion, mushroom and thr daredevil pepper. Cut the chinese broccoli in 2 inch pieces.

3

Cook the vegetables: In an oiled pan on medium heat, add the onion and mushroom. Cook for 5 minutes. Add the chinese broccoli and cook an additional 3 minutes. Add the rest of the pad see ew sauce. Cook for 2 minutes.

4

Cook the noodles & assemble:
When the water is boiling, add the thick rice noodles. Cook for 4-5 minutes. Once cooked, drain.

Add the chicken and the thick rice noodles to the vegetable. Combine.

5

Prepare the garnish: Cut the lime in 6 wedges, roughly chop the cilantro and peanuts.

6

Garnish & Serve:
Serve in individual bowls. Garnish with daredevil pepper, peanut, lime wedges and cilantro.

Bon Appétit

What's in my kit

Included

2 portions

4 portions

6 portions

chicken breast

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

mushroom

150 gr

300 gr

450 gr

daredevil pepper

thick rice noodles

125 gr

250 gr

375 gr

Chineese broccoli

125 gr

250 gr

375 gr

pad see ew sauce

1/4 cup

1/2 cup

3/4 cup

cilantro

3 gr

6 gr

9 gr

lime

peanut

1 tbsp

2 tbsp

3 tbsp

Note: For the list of ingredients, scoll to the bottom of the page.

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
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.

Making this recipe with kids?
Ask the child to help with the following steps:

3: Add the rest of the pad see ew sauce and combine.
5. Separate the cilantro leaves.
6. Serve and garnish their plate.

Recommended Wine Pairing

Black cellar Malbec merlot
Aromas of plum, cherry, and licorice. Flavours of sweet raspberry and plums.
Region: Canada, Niagara Peninsula
Colour: Red
Alcohol: 13%
Price (SLGA): $12.20

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plan: Carnivore, Clean food

chicken breast
onion
mushroom
thick rice noodle (rice, water)
chineese broccoli
pad see ew sauce (dark soy sauce (soybeans, wheat, salt, water), hoisin sauce (Sugar, water, soybeans, salt, sweet potato, modified corn starch, sesame seeds, garlic, wheat flour, chili peppers, spices, caramel color, acetic acid, FD&C Red color no. 40, potassium sorbate added as a preservative), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)
lime
peanut
thai chili pepper
cilantro
love

Gluten friendly variation:

pad see ew sauce (all purpose liquid soy seasoning (vegetable protein from soybeans, water), hoisin sauce (water, molasses, all purpose liquid soy seasoning (vegetable protein from soybeans, water), brown sugar, miso, cornstarch, kombu (sea vegetable) vinegar, spices)

Nutritional Information

Chicken vegetable curry

Posted on by

Get ready for a delicious creamy chicken curry… in a hurry! This beautiful curry is filled with the heart warming flavours of fresh ginger, garlic, tumeric, corriander, cumin, and the creaminess of coconut milk. This dish requires only 10 minutes of preparation time and a total of 30 minutes to make.

Note: The curry leaves are eatible.

Featured Saskatchewan Products

You will Need

knife
strainer
large pot or pan
baking sheet
large pot with lid
cutting board
vegetable grater

Preparation

1

Preparation: Preheat the oven to 375F to cook the chicken. In the sink, place rice in a strainer and rinse well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups , 4 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Cook the chicken: While the rice is cooking, cut the chicken into 1 cm strips. Place the chicken on a lined baking sheet, coat the chicken with oil (1/4 tbs, 1/2 tbs, 1 1/2 tsp) and sprinkle with salt (1/8 tbs, 1/4 tbs, 1/2 tsp). Once the oven is hot, bake the chicken for 10 minutes.

*Note: ensure poultry is cooked to at least 165°F

3

Start cooking the vegetables: Wash and clean all produce. Dice the onion in 1 cm dice. Mince the garlic. Grate the fresh ginger. Peel and thinly slice the carrot – 1/4 to 1/2 cm. In a large pot heat oil (1 tsp, 2 tsp, 3 tsp) on medium/high heat. Add the onion, garlic, carrot and ginger to the pot. Stirring regularly, cook on medium heat for about 5 minutes, until the onion is tender.

4

Roast the spices with the vegetables: Add the creamy curry spice blend and salt (1/8 tsp, 1/4 tsp, 3/4 tsp) to the vegetables. Cook for 1 minute stirring regularly.

5

Finish the curry: Add the curry mix, coconut milk and water (1 1/3 cup, 2 2/3 cups, 4 cups) to the vegetables. Add the cooked chicken pieces to the curry. Stir to combine. Bring the curry to a low simmer and let simmer uncovered 15-20 minutes.

6

Serve: In individual bowls, place the cooked brown rice and creamy chicken curry. Serve.

Note: The curry leaves are eatible.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown rice

140 gr

280 gr

420 gr

chicken thigh

220 gr

440 gr

660 gr

Onion

1 small

1 medium

1 large

garlic

3 clove

6 cloves

9 cloves

Fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

carrot

200 gr

400 gr

600 gr

creamy curry spice

25 gr

50 gr

74 gr

coconut milk

1/2 cup

1 cup

1 1/2 cup

Curry mix ingredients: Coconut mylk, tomato paste, cornstarch

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CARROT
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

Beyond Baby Nutrition

Lacey Engel, Registeres Dietician

Cooking for kids?
Go easy on the creamy curry spice blend as some children may not be used to indian spice blends.

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

Roast the spices with the vegetables
Finish the curry

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 and ask for the ZestyKits wine pairings. Click here to see their full wine offering.

Cellars Can Siol, Azimut Blanc 2017
Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Bonnet-Huteau, Les Dabinières sur Lie 2018
Fantastic, vivacious Muscadet, full of zesty white fruit character, some minerality, plenty of weight from 6 months on lees (sur Lie) and organically produced.
Region: Muscadet, France
Colour: White
Alcohol: 12.5%

Max Ferdinand Richter, Mulheimmer Zeppeling 2018
Region: Mosel, Germany
Colour: White
Alcohol: 10%

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Vegetable cannellini curry

Posted on by

Get ready for a delicious creamy pinto bean coconut carrot curry… in a hurry! This beautiful curry is filled with the heart warming flavours of fresh ginger, garlic, tumeric, corriander, cumin, and the creaminess of coconut milk. This dish requires only 10 minutes of preparation time and a total of 30 minutes to make.

Note: The curry leaves are eatible.

Featured Saskatchewan Products

You Will Need

Preparation

1

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

2

Prepare the vegetables: Wash and clean all produce. Dice the onion in 1 cm dice. Mince the garlic. Grate the fresh ginger. Peel and thinly slice the carrot – 1/4 to 1/2 cm.

3

Start cooking the vegetables: In a large pot add the oil (1 tsp, 2 tsp, 3 tsp) and heat on medium/high heat. Add the onion, garlic, carrot and ginger to the pot. Stirring regularly, cook on medium heat for about 5 minutes, until the onion is tender.

4

Roast the spices with the vegetables: Add the creamy curry spice blend and salt (1/8 tsp, 1/4 tsp, 1/2 tsp) to the vegetables. Cook for 1 minute stirring regularly.

5

Finish the curry: Add the curry mix, coconut milk and water (1 1/3 cup, 2 2/3 cups, 4 cups ) to the vegetables. In a strainer drain and rinse the pinto beans. Add the pinto beans to the curry. Stir to combine. Bring the curry to a low simmer and let simmer uncovered 15-20 minutes.

6

Serve: In individual bowls, place the brown rice and curry.

Note: The curry leaves are eatible.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

140 gr

280 gr

420 gr

Onion

1 small

1 medium

1 large

Garlic

3 clove

6 cloves

9 cloves

Fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

Carrot

200 gr

400 gr

600 gr

Creamy curry spice

25 gr

50 gr

75 gr

Pinto beans

200 gr

400 gr

600 gr

Curry mix

1/2 cup

1 cup

1 1/2 cup

Curry mix ingredients: Coconut mylk, tomato paste, cornstarch

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Go easy on the creamy curry spice blend as some children may not be used to indian spice blends.

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

Roast the spices with the vegetables
Finish the curry

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 and ask for the ZestyKits wine pairings. Click here to see their full wine offering.

Cellars Can Siol, Azimut Blanc 2017
Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Max Ferdinand Richter, Mulheimmer Zeppeling 2018
Region: Mosel, Germany
Colour: White
Alcohol: 10%

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Steak soba noodle bowl

Posted on by

This meal is satisfying and comforting, but it doesn’t feel heavy, which is why we love it for the early spring months when it just starting to warm up. This hearty soba noodle bowls is filled with cruchy green vegetables, marinated steak and spicy soy and maple sauce. This bowl is topped with cashews, green onions, cilantro and lime.

Featured Local Products

Tools

knife
baking sheet
cutting board
Pot
Pan
Medium bowl

Preparation

1

Prepare the vegetables: Prepare the vegetables: In a medium pot bring the water (1 liter, 2 liter) to a boil on high heat. Rinse and dry all produces. Cut the bok choy in 4 cm slices. Cut the snap peas in 2. Slice the green onion in ½ cm slices. Roughly chop the cashew and the cilantro. Cut the lime in 6.

2

Cook the steak: When the bbq is hot, cook the pepper & coriander steak until desired temperature. For medium cook about 4-5 minutes per side. Remove the steak from bbq and set aside on a plate. Cover with foil and let rest before slicing.

Note: Ensure the Beef steaks reach a minimal internal temperature of 130 degrees Fahrenheit

Remove Steak from the grill at the following temparature based on desired doneness:
Rare: 130 to 135°F
Medium Rare: 140°F
Medium: 155°F
Well Done: 165°F

3

Cook 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.

4

Cook the vegetables: In a pan, add the spicy maple soy sauce. Turn on the heat to medium and bring the sauce to a boil, stiring regularly. Add the snap peas and cook for 3 minutes. Add the bok choy, cook for 1 additional minute. Add the drained soba noodles to the pan. Combine to coat with the spicy maple soy sauce.

5

Slice the steak: Place the cooked pepper & coriander steak on a cutting board and slice it in about 1 cm slices.

6

Garnish and serve: In individual bowls, place the soba noodles, steak slices and vegetables. Garnish with lime wedges, green onion slices, cilantro and cashew.

Ingredients

Included

2 portions

4 portions

Bok choy

200 gr

400 gr

Snap peas

75 gr

150 gr

cashews

1 tbsp

2 tbsp

lime

Green onion

cilantro

3 gr

6 gr

pepper & coriander steak

200 gr

400 gr

Soba noodles

90 gr

180 gr

Spicy maple soy sauce

1/4 cup

1/2 cup

water*

1 liter

2 liter

Regina Naturopathic

VEGETABLES
vegetables are the best way to get your daily vitamins and minerals. The goal is to eat 5 servings or more per day (~2-3 cups). Start with the ones you like, and then try something new! Add vegetables to your favourite recipes, salads, or have them as an easy snack. One recent large study of over 65,000 people, found that for each serving of vegetables consumed, the risk of dying dropped 16%!

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the cilantro as some children do not like its flavour.

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

Garnish and serve

Cooking with Kids

Crunchy tofu soba noodle bowl

Posted on by

This meal is satisfying and comforting, but it doesn’t feel heavy. This hearty soba noodle bowls is filled with cruchy green vegetables, fried tofu squares coated in a light spicy soy and maple sauce. This bowl is topped with cashews, green onions, cilantro and lime.

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

BOK CHOY
Bok choy is one of the most nutrient dense vegetables around. Meaning it contains more nutrients per calorie than almost all other vegetables!

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the cilantro as some children do not like its flavour.

Making this recipe with kids?
Ask the child to help by completing steps 5 and 6:

Add the soba noodles
Garnish and serve

Tools

knife
baking sheet
cutting board
Pot
Pan
Medium bowl

Ingredients

Included

2 portions

4 portions

Bok choy

200 gr

400 gr

Snap peas

75 gr

150 gr

cashews

1/4 cup

1/2 cup

lime

Green onion

cilantro

3 gr

6 gr

tofu

225 gr

450 gr

Corn starch

2 tbsp

1/4 cup

Soba noodles

125 gr

250 gr

Spicy maple soy sauce

1/4 cup

1/2 cup

salt*

1/4 tsp

1/2 tsp

oil*

1 tbsp

2 tbsp

water*

2 liter

1 liter

Preparation

1

Prepare the vegetables: In a medium pot bring the water (1 liter, 2 liter), to a boil on high heat for the soba noodles. Rinse and dry all produces. Cut the bok choy in 4 cm slices. Cut the snap peas in 2. Slice the green onion in ½ cm slices. Roughly chop the cashew and the cilantro. Cut the lime in 6.

2

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

3

Cook 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.

4

Cook the vegetables: In the same pan you cooked the tofu, add the spicy maple soy sauce and bring it to a boil. Add the snap peas and cook for 3 minutes. Add the bok choy, cook for 1 additional minute.

5

Add the soba noodles: Add the drained soba noodles and the pan. Combine to coat with the spicy maple soy sauce.

6

Garnish and serve: In individual bowls, place the soba noodles, tofu and vegetables. Garnish with lime wedges, green onion slices, cilantro and cashew.