Peach power bowl

This beautiful sun filled dish is sure to please everyone at the dinner table. Apricot mustard glazed chickpeas, peach salsa, tamarind almonds, wild rice medley toped with tamarind almonds. These bright colours come together in the dish to create a burst of flavours. 

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. Combine. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 to 45 minutes or until the water is absorbed and the rice is desired texture.  Set aside.

2

Heat the chickpeas: In a pan on medium heat, add the chickpeas with enough water to cover to bottom of the pan. Season with salt & pepper. Heat the chickpeas for 5 minutes. Set aside.

3

Prepare the salsa ingredients: Wash and rinse all produce. Cut the shallot and peach in  small dices. Roughly cut the tamarind almonds.  Separate the mint leaves. Cut the mint leaves in thin slices. 

4

Prepare the salsa:In a bowl, add shallot (1 tbsp 2P , 2 tbsp 4P, whole shallot 6P), mint, peach and the peach honey white balsamic dressing. Season with salt & pepper. Taste and adjust seasoning.

5

Finish & serve: Roughly cut the tamarind almonds.  Serve the wild rice medley with the pork. Garnish with peach salsa and tamarind almonds. 

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cups

apricot mustard chickpeas

200 gr

400 gr

600 gr

mint

3 gr

6 gr

9 gr

peach

1

2

3

shallot

1

2

3

tamarind almond

2 tbsp

1/4 cup

1/3 cup

Peach salsa sauce

1/4 cup

1/2 cup

3/4 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

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

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  & 4.

  • Add the wild rice and brown rice blend to the water.
  • Serve¬†

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Apricot glazed pork and wild rice medley

This beautiful sun filled dish is sure to please everyone at the dinner table. Apricot honey mustard pork, peach salsa, tamarind almonds, wild rice medley toped with tamarind almonds. These bright colours come together in the dish to create a burst of flavours. 

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. Combine. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 to 45 minutes or until the water is absorbed and the rice is desired texture.  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 & pepper. 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 salsa ingredients: Wash and rinse all produce. Cut the shallot and peach in  small dices. Roughly cut the tamarind almonds.  Separate the mint leaves. Cut the mint leaves in thin slices. 

4

Prepare the salsa:  In a bowl, add the shallot, mint, peach and the peach salsa sauce. 

5

Finish & serve: Roughly cut the tamarind almonds.   Serve the wild rice medley with the pork. Garnish with peach salsa and tamarind almonds. 

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

mint

3 gr

6 gr

9 gr

peach

1

2

3

shallot

1

2

3

tamarind almond

2 tbsp

1/4 cup

1/3 cup

Peach salsa sauce

1/4 cup

1/2 cup

3/4 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

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

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  & 4.

  • Add the wild rice and brown rice blend to the water.
  • Serve¬†

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Greek power bowl

Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The juicy Greek pork, the freshness of the cucumber, tzaziki sauce and fresh tomatoes complements beautifully the earthiness of the lentils, the depth of the roasted vegetables and the tang of the black olives. This dish is filled with protein and fiber which will ensure you have energy for hours. 

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the lentils:Preheat the oven to 400F.

Rinse the lentils. In a pot, add the lentils and water until the  lentils are covered by 3-4 inches.

2

Cook the lentils: Bring to a boil on medium heat, then reduce heat to low. Season with salt. Simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. When the lentils are done, drain them. Put the lentils back in the pot, add the Greek spice, combine and set aside.

3

Prepare the vegetables: Wash and clean all produce. Cut the bell pepper and onion in small dices.  Cut the tomatoes in 1 cm dices. Cut the cucumber in half length wide and in 1/2 cm slices.  Remove the pit of the black olives.

4

Cook the pork:  Place the pork tenderloin on an oiled baking sheet. Season with salt and pepper. Cook for 20 minutes or until the internal temperature in 155F.

5

Cook the vegetables:  Place the bell pepper and onions on an oiled baking sheet. Season with salt and pepper. Cook for 20 minutes.

Less dishes – 2 portion: Use 1 baking sheet for both the pork and vegetables

6

Plate & serve: In individual plates, place lentils, greek pork, roasted vegetables, cucumbers, tomatoes and tzatziki sauce.  Serve.

Bon Appétit

Ingredients

  • Pork tenderloin with Greek spices
  • Greek spice: Oregano, thyme, dill, garlic powder, cumin, pepper, salt, citric acid, coriander, onion powder, cinnamon, red chili flakes.
  • tzatziki sauce : Greek yogurt, cucumber, dill, salt, dill.
  • French lentils
  • Kalamata olives (black olives)
  • tomato
  • bell pepper
  • onion
  • cucumber

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Plate and 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

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Green goddess bowl

This green goddess bowl is a delicious blend of quinoa and tons of green vegetables. This salad features roasted asparagus and zucchini, fresh spinach and cucumber. This recipe is super easy and delicious. Easy, yummy, awesome!

Featured Saskatchewan Products

You will need

Preparation

1

Cook the quinoa & heat the chickpeas:  Cook quinoa like pasta. Bring water to a boil in a medium pot on high heat. Stir in the quinoa. Cover and reduce heat to low. Cook for 10 minutes. Add the spiced chickpeas. Season with salt. Cover and cook an additional 5 minutes.  Using a strainer, drain excess water.  

2

Prepare the vegetables: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus*. Cut the asparagus in pieces. Dice the zucchini. Slice the cucumber. 

*Aspargus: To remove the wood end – bend the asparagus spear about 2-3 cm from the end and it will break at the right spot.

3

Cook the vegetables: Place the zucchini on a lined baking sheet.  Drizzle with oil and season with salt. Cook 8 minutes. Add the asparagus to the zucchini. Drizzle with oil season with salt. Cook an additional 6-7 minutes.

4

Assemble & serve: In individual bowls place the quinoa and spiced chickpeas, asparagus, zucchini, cucumber and spinach. Garnish with pine nuts & seeds mix and the green goddess dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

Quinoa

2/3 cup

1 1/3 cup

2 cup

spiced chickpeas

220 gr

440 gr

660 gr

asparagus

120 gr

240 gr

360 gr

zucchini

1

2

3

mini cucumber

1

2

3

spinach

70 gr

140 gr

140 gr

green goddess dressing

1/3 cup

2/3 cup

1 cup

pine nuts and seeds blend

30 gr

60 gr

90 gr

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

ZUCCHINI
Did you know that zucchinis are actually a fruit? The largest zucchini ever grown was 69.5 inches long and weighed over 65 pounds!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registed Dietitian

Get Cooking
Did you hear that crunch? Ask your little one what sounds food makes in their mouth when they bite. It’s an easy and quick way to make food more fun!  

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 2 & 4.

  • Prepare the vegetables
  • Assemble & serve¬†

Wine Pairing

BOUTARI CAMBAS RETSINA
Clear bright gold. Dry and tart flavour. Pine resin dominates the aroma and flavour at first. Hints of white fruit and floral notes.
Region: Country Hierarchy, Greece
Colour: White
Alcohol:
11.5%
Price (SLGA): $13.32

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Chili
Alcohol: 13%
Price
(SLGA): $13.17

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Caramelized tofu & ramen

Mustard ginger pan roasted tofu 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 roast the tofu: Bring water (about 4 cups, 4 to 8 cups, 8 to 10 cup) to a boil in a large pot for the ramen.  

Set aside the tofu marinade. Cut the tofu in 2 cm cubes. In a large pan, add the oil (1/2 tbs, 1 tbs, 1 1/2 tsp), and tofu cubes. Cook on medium heat and turn regularly to roast each cube Рabout 6-8 minutes. Place the tofu in a bowl with the marinade and set aside. Rinse the pan to re-use for the vegetables. 

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 tofu, 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 tofu 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. Strain 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 low boil. 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 tofu. Garnish with mint leaves and panko. 

Bon Appétit!

Whats in my kit?

2 portions

4 portions

6 portions

ginger soy tofu

175 gr

350 gr

525 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushrooms

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

4 tbsp

6 tbsp

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

Chicken Carrot barley bowl

This comforting dish features paprika garlic rubbed chicken, roasted carrots, sweet potatoes, kale, spinach and barley dressed in a creamy coconut, miso and fresh ginger sauce. This beautiful bowl is topped with hazelnuts, lime wedges and fresh parsley. Turn on your favourite show, put your feet up and enjoy this healthy comfort dish. 

Featured Saskatchewan Products

You will need

Preparation

1

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

Place the carrots and sweet potato on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp)and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 15 minutes in the oven. Add the spiced chicken to the pan and cook for an additional 10 Р15 minutes or until the chicken is fully cooked and  vegetables are cooked through and are fork tender. 

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

2

Cook the barley: While the carrots and sweet potatoes are cooking, add the the barley, water.(1 cup, 2 cups, 1 1/2 cups) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp) to a medium pot. Bring to a boil on medium heat. Cover, lower the heat to medium low and let simmer 45 minutes.

Gluten friendly:
Cook the rice:
 Use rice instead of barley.
 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, 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 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

3

Prepare the lime, hazelnut and ginger: While the barley is cooking, cut the lime in wedges and roughly chop the hazelnuts* in about 1 cm pieces. With a fine vegetable grater. grate the desired amount* of fresh ginger.  

*note: To add more flavour to the dish you can toast the hazelnuts in a small pan on medium heat about 45 seconds, moving them regularly to prevent burning.
**note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

4

Prepare the kale and parsley:  Cut the kale & spinach in about 2 cm thick slices. Roughly chop the fresh parsley in pieces of about 1 cm by 1 cm.

5

Add the sauce to the barley: Add the coconut and miso sauce* and the desired amount of fresh ginger** to the barley. Combine. If the mix is too soupy, turn on the heat to medium and mix until the extra water evaporates and you reach the desired texture Рmay be about 5 minutes. 

*Note: The coconut & miso sauce may solidify in the fridge but will become nice and creamy once heated in the barley. 
**Note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

6

Garnish & serve:  Place the miso, coconut, ginger barley & kale and spinach on individual plates. Top with roasted spiced chicken, sweet potatoes & carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

barley

1/3 cup

2/3 cup

1 cup

brown rice - GF only

1/2 cup

1 cup

1 1/2 cup

spiced chicken

220 gr

440 gr

660 gr

carrot

75 gr

150 gr

225 gr

sweet potatoes

150 gr

300 gr

450 gr

hazelnuts

2 tbsp

1/4 cup

1/3 cup

kale & spinach

60 gr

120 gr

180 gr

coconut miso sauce

1/2 cup

1 cup

1 1/2 cup

fresh parsley

3 gr

6 gr

9 gr

fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

lime

1

1

1

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, 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?
Fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children.

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

  • Cook the barley
  • Add the sauce to the barley
  • Garnish & serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon pepper super bowl

This dinner is as easy as can be! The beautiful flavours of sweet local carrots, creamy goat feta, crunchy walnut, marry amazingly with earthy lentils, fresh spinach and red cabbage.  This dish is filled with protein and fiber which will ensure you have energy for hours. 

Featured Saskatchewan Products

You will need

Preparation

1

Cook the lentils:  In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Shred the carrots and cabbage: While the lentils are cooking, shred the carrot and cabbage with the vegetable shredder.  

3

Cut the walnuts: While the lentils are cooking, cut the walnuts in about 1/2 cm pieces. 

4

Crumble the feta:  Crumble the feta in about 1/2 cm pieces.

Vegan:  Skip this step.

5

Plate & serve: In individual plates, place lentils, spinach, shredded carrots and the red cabbage. Top with lemon pepper dressing, walnuts and feta.  Serve.

Vegan:  Use a small spoon to and drop small bites of vegan feta on the plate to garnish. 

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

red cabbage

60 gr

120 gr

180 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

6 tbsp

9 tbsp

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Crumble the goat cheese
  • Plate and 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

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon Pepper Chicken bowl

This dinner is as easy as can be! The beautiful flavours of sweet local carrots, creamy goat feta, crunchy walnut, marry amazingly with earthy lentils, fresh spinach, red cabbage and tangy lemon pepper dressing.  This dish is complemented by juicy lemon pepper chicken.  This dish is filled with protein and fiber which will ensure you have energy for hours. 

Featured Saskatchewan Products

You will need

Preparation

1

Cook the lentils: Turn on the oven to 375F to cook the chicken. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Cook the chicken:  Place the chicken breast and add salt (1/4 tsp, 1/2 tsp, 3/4 tsp) on a lined baking sheet and bake  in a 350F oven, about 15 minutes Рuntil the chicken is cooked.

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

3

Shred the carrots: While the lentils are cooking, shred the carrots with a vegetable shredder.

4

Cut the walnuts: While the lentils are cooking, cut the walnuts in about 1/2 cm pieces. 

5

Crumble the feta:  Crumble the feta in about 1 cm pieces.

6

Plate & serve: In individual plates, place lentils, spinach, shredded carrots, red cabbage and the lemon pepper chicken. Top with lemon pepper dressing, walnuts and feta.  Serve.

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

1/2 cup

1 cup

1 1/2 cup

lemon pepper chicken

200 gr

400 gr

600 gr

red cabbage

75 gr

150 gr

250 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

1/3 cups

1/2 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Crumble the goat cheese
  • Plate and 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

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Za’atar bowl

Fill your home with the luxurious smells of the middle east with this Za’atar Northern Pike and roasted vegetables dish. Pearl barley is topped with juicy trout, roasted fresh tomatoes, green beans, plump black olives, toasted almonds and garnished with sunflower sprouts from Acre 10 gourmet greens. The whole dish is drizzled with a delicious za’atar lemon dressing for a zesty twist featuring Gravelbourg mustard. This dish will make you discover delicious yet simple flavour combinations that will be loved by the whole family!¬†

Featured Saskatchewan Products

Tools

Preparation

1

Cook the barley:¬†¬†Heat¬† the oven to 400F.¬†Rinse and dry all produces.¬†In a medium pot, add the barley,¬†water¬†(1 1/2 cup,¬†3 cup) and¬†salt¬†(1/2 tsp, ¬ľ tsp) Bring to a boil, cover and let simmer 25 minutes.¬†

Gluten Friendly
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 1/3 cup, 2 2/3 cups), salt (1/4 tsp, 1/2 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

Cook the vegetables: Cut the tomatoes in dices of about 1 cm. Cut the ends of the green beans and cut them in pieces of about 3 cm long.

3

Cook the vegetables and fish: Place the tomatoes and half the green beans on a baking sheet lined with parchment or non-stick liner. Drizzle the vegetables with oil (1/2¬†tsp,¬†1 tsp) , sprinkle with salt¬†(¬ľ tsp,¬†1/2 tsp),¬†pepper (1/8¬†tsp,¬†1/4 tsp) and Za’atar¬†Spice blend. Combine to evenly coat the vegetables. Cook for about 5 minutes in the oven. Take the baking sheet out of the oven and place the za’atar Northern Pike on the baking sheet. Cook for an additional 7-10 minutes depending on how thick the fish is. The best way to check for doneness is to use a fork to gently prick the fish, and if it flakes easily and is opaque it‚Äôs ready. Make sure to not overcook.¬† ¬†

Note: Ensure the Northern Pike is cooked to at least 145F but do not over cook it as it will become dry quickly.

4

Prepare the olives and almonds: Remove the pits from the black olives and roughly chop them. Roughly chop the almonds. 

5

Toast the almonds: Place the almonds in a small pan and toast on medium heat for about 1 minute. moving the almonds regularly to prevent burning. 

6

Assemble and serve:¬†On individual plates, place the barley, top with the Northern Pike, baked vegetables, raw green beans, black olives, toasted almonds,¬† mixed greens, pea sprouts and garnish with about 2 tbsp of za’atar lemon dressing. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

rice - gf only

1/2 cup

1 cup

Za'atar northern pike

240 gr

480 gr

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

pea sprouts

3 gr

6 gr

mixed greens

30 gr

60 gr

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BARLEY
Barley contains a very important type of fibre called beta glucans. In numerous studies, beta-glucans were found to reduce cholesterol levels, support healthy blood sugar, support the immune system, reduce inflammation in the digestive tract, and even have cancer protective effects.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Did you hear that crunch? Ask your little one what sounds food makes in their mouth when they bite. It’s an easy and quick way to make food more fun!  

Feel free to slowly introduce za’atar¬†and¬†black olives to children¬†as they may not like their flavour right away.¬†

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

  • Toast the almonds
  • Assemble and serve

Recommended Wine Pairing

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

CAMPO VIEJO TEMPRANILLO
Medium ruby in colour with a hint of garnet; the aromas entice you with notes of juicy red berry fruits, leather, vanilla and cloves; on the palate it is extra dry, medium-bodied and ripe with flavours of raspberry, cherry, vanilla and sweet spices.
Region: Rioja, Spain
Alcohol: 13%
Price
(SLGA): $15.99

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Greek chicken power bowl

Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The juicy Greek pork, the freshness of the cucumber, tzaziki sauce and fresh tomatoes complements beautifully the earthiness of the lentils, the depth of the roasted vegetables and the tang of the black olives. This dish is filled with protein and fiber which will ensure you have energy for hours. 

Featured Saskatchewan Products

You will need

Preparation

1

Cook the lentils: Turn on the oven to 400F to cook the vegetables. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot, add the Greek spice, combine and set aside.

2

Prepare the vegetables:  While the lentils are cooking, wash and clean all produce. Cut the bell pepper in 2 cm dice and onion in 1 cm dices.

3

Cook the chicken & vegetables:  Place the onion and bell pepper, and greek chicken on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Cook about 18 minutes Рuntil the chicken is cooked and until the vegetables are cooked through and are starting to become roasted.

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

4

Prepare the tomatoes, cucumbers and black olives:  Cut the tomatoes in 1 cm dices. Cut the cucumber in half length wide and in 1/2 cm slices.  Remove the pit of the black olives. .

5

Plate & serve: In individual plates, place lentils, greek chicken, roasted vegetables, cucumbers, tomatoes and tzatziki sauce.  Serve.

Bon Appétit

Ingredients

  • Pork tenderloin with Greek spices
  • Greek spice: Oregano, thyme, dill, garlic powder, cumin, pepper, salt, citric acid, coriander, onion powder, cinnamon, red chili flakes.
  • Tzaziki: Greek yogurt, cucumber, dill, salt, dill.
  • French lentils
  • Kalama olives (black olives)
  • tomato
  • bell pepper
  • onion
  • cucumber

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Plate and 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

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information