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Greek power bowl

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Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The freshness of the cucumber, tzaziki sauce and fresh tomatoes contrast 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 (3 cups, 6 cups, 8-9 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 vegetables: Place the onion and bell pepper dices 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 for about 15 minutes in the oven or until the vegetables are cooked through and are starting to become roasted.

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, roasted vegetables, cucumbers, tomatoes and tzatziki sauce. Serve.

Bon Appétit

Ingredients

Included

2 portions

4 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

Greek spice

3/4 tsp

1 1/2 tsp

2 1/4 tsp

onion

1 small

1 medium

1 large

bell pepper

tomato

40 gr

80 gr

120 gr

cucumber

tzatziki sauce

45 ml

90 ml

135 ml

black olives

30 gr

60 gr

90 gr

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

Turkey Za’atar bowl

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Fill your home with the luxurious smells of the middle east with this Za’atar fall bowl. Pearl barley is topped with roasted za’atar turkey, 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 (¼ tsp, 1/2 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

Cut 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 turkey: Place the za’atar turkey, 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 (¼ 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 15 minutes until the turkey is fully cooked.

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

4

Prepare the garnish: 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 za’atar turkey, baked vegetables, raw green beans, black olives, toasted almonds, arugula & greens & pea sprouts and garnish with about 2 tbsp of za’atar lemon dressing. Serve.

*Gluten friendy: barley is replaced by brown rice

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar turkey

200 gr

400 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 & arugula & greens

50 gr

100 gr

brown rice - gf only

2/3 cup

1 1/3 cup

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

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking for kids?
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

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

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 Curry Coconut Bowl

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We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with spiced chickpeas is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Tools

knife
cutting board
strainer
baking sheet
non-stick liner or parchment paper
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Heat the oven to 375F to roast the chickpeas. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Roast the Spiced Chickpeas: Line a baking sheet with a non-stick liner or parchment paper. Place the spiced chickpeas on the baking sheet with oil (1/2 tsp, 1 tsp) and salt (1/4 tsp, 1/2 tsp). Place the chickpeas on a single layer and cook until roasted – about 10 to 15 minutes.

3

Prepare the vegetables: Cut the lime in segments. Cut the broccoli in small fleurets. Place the broccoli in a glass bowl and steam it in the microwave for about 1 minute to 90 seconds. Shred the carrots. Separate the cilantro leaves.

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced chickpeas, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced chickpeas

1 cup

2 cups

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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!

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

Cook the quinoa
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Green Curry Coconut Chicken Bowl

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We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with turkey is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Tools

knife
cutting board
strainer
pan
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Cook the Turkey: Heat the oil (1/2 tsp, 1 tsp) at medium heat in a pan. Add the Spiced turkey slices and salt (1/4 tsp, 1/2 tsp) to the pan and cook, steering regularly, until fully cooked – about 15 minutes.

Note: Ensure the turkey is cooked to at least 165F

3

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced turkey, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced turkey slices

200 gr

400 gr

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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!

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

Cook the quinoa
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Winter Quinoa Bowl

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Take a big bowl of this salad and taste the rich flavours of cherries, cranberries, pumpkin seeds, spinach, roasted beets and crunchy carrots. This quinoa bowl is topped with a sweet and tangy cherry balsamic and maple dressing. This hardy dish will give you loads of fiber and proteins to keep you full for hours!

Featured Local Products

Tools

knife
cutting board
pot
fork
vegetable peeler
vegetable shredder

Preparation

1

Prepare and cook the quinoa: Heat the oven to 400F. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cups, 3 cups), salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Prepare & cook the beets Rinse and dry all produces. Peel the beets. Cut the beets in dices of about 1 cm thick. Place the beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through.

3

Prepare carrots and parsley While the beets and quinoa are cooking, peel and shred the carrots. Cut the fresh parsley in about 1/2 cm pieces/

4

Finish the quinoa: Once the quinoa is cooked, remove the pot from heat and fluff the quinoa with a fork.

5

Assemble & Serve: In individual bowls place the cooked quinoa, spinach, roasted beets, shredded carrot, dried cherries, cranberries and pumpkin seeds and fresh parsley. Drizzle each bowl with about 3 tbsp of cherry balsamic maple dressing. Serve.

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Quinoa

3/4 cup

1 1/2 cup

spinach

90 gr

180 gr

beet

275 gr

550 gr

carrot

dried cherry, cranberry and pumpkin seeds

3 tbsp

1/3 cup

fresh parsley

4 gr

8 gr

Cherry balsamic maple dressing

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cups

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

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 5.

Assemble & serve

Recommended Wine Pairing

LIVING SKY WINERY CURRANT
A dry, red-style wine with good acidity and a distinct currant flavour.
Region: Saskatchewan
Alcohol: 13.1%
Price (SLGA): $23.30

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Saskatchewan
Alcohol: 12.1%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean sunshine on quinoa

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This beautiful sunshine filled bowl is the perfect supper during a sunny day. It is filled with 2 proteins: quinoa and chickpeas (in the roasted bell pepper and lemon dressing). This Mediterranean dish is filled with tomatoes, cucumber, spinach, quinoa, black olives and is topped with roasted bell pepper and lemon dressing. This recipe is super easy and delicious!

Featured Local Products

You will need

Preparation

1

Start the quinoa: Cook the quinoa like pasta.

Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 minutes. Using a strainer, strain and rinse the quinoa.

2

Heat the chickpeas & finish the quinoa: Add the lemon chickpeas to the quinoa. Let heat through while completing step 3.

Using a strainer, strain and rinse the quinoa.

3

Prepare the vegetables & olives: Wash and rinse all produce. Cut the tomatoes in medium dices. Slice the cucumber. Remove the pits from the kalamata olives.

4

Serve – Bowl style: In individual bowls place the quinoa, spinach, cucumber, tomatoes and kalamata olive. Drizzle each bowl with sundried tomato lemon hummus. Serve. Serve. Combine all the ingredients together before eating to ensure a perfect bite everytime.
Drizzle each bowl with sundried tomato lemon hummus. Serve.

Zesty tip: This dish is also delicious the following day. Add the hummus just before eating – the vegetables will stay crunchy.

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

lemon chickpeas

220 gr

440 gr

660 gr

spinach

70 gr

140 gr

210 gr

mini cucumber

tomato

kalamata olives

30 gr

60 gr

90 gr

sundried tomato lemon dressing

80 ml

260 ml

340 ml

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

LEMON
Lemon are not only a rich source of vitamin C, but the juice can also help the body extract beneficial phytonutrients from other food. One study found that adding lemon to vegetables made the nutrients in those vegetables 30% more absorbable!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Slowly introduce new flavours to children: e.g. Sundried tomatoe lemon hummus.

Making this recipe with kids?
Ask the child to help in step 3 & 4.

Wash and rinse all produce. Remove the pits from the kalamata olives.
Serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Carrot barley bowl

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This comforting dish features 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: 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 25 minutes in the oven or until the vegetables are cooked through and are fork tender.

2

Cook the barley: While the carrots and sweet potatoes are cooking, add the the barley, water.(1 1/2 cup, 3 cups, 4 1/4 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 1/2 cup, 3 cup, 4 1/2 cup), 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 – may 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 sweet potatoes & carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

barley

1/2 cup

1 cup

1 1/2 cup

rice - GF only

2/3 cup

1 1/3 cup

2 cup

carrot

100 gr

200 gr

300 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

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

Harvest bowl

Posted on by

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

Featured Saskatchewan Ingredients

You Will Need

Preparation

1

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

2

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

3

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

4

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

5

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

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

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

6

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

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

spiced chickpeas

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

Beet

120 gr

240 gr

360 gr

Carrot

80 gr

160 gr

240 gr

Spinach mix

30 gr

60 gr

90 gr

Creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Pumpkin seed

1 tbsp

2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Craig Herrington, ND

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

Prepare the vegetables
Garnish & serve

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

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

Azimut Negre 2015

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

Domaine Jolivet, L’instinct 2017

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Harvest chicken

Posted on by

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

Featured Local Producers

You will Need

Preparation

1

2

3

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

4

5

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

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

6

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

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

1/2 cup

1 cup

1 1/2 cup

onion

1 small

1 medium

1 large

beet

150 gr

300 gr

450 gr

carrot

80 gr

160 gr

240 gr

rosemary garlic chicken breast

200 gr

400 gr

600 gr

spinach mix

50 gr

100 gr

150 gr

creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

pumpkin seeds

15 gr

30 gr

45 gr

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

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

Prepare the vegetables
Garnish & serve

Homestead Bar À Vin

Josh McLean, Owner

Order wine here

Azimut Negre 2015

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

Domaine Jolivet, L’instinct 2017

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Fall Apple Bowl

Posted on by

This fall bowl is comforting and flavourful with a delicate sweetness. Roasted cauliflower and sweet potatoes are coated with a hint of cinnamon, nutmeg, ginger, cardamom and maple syrup. Raw apples and romaine provide provide freshness to the dish. This bowl is finished with a cashew. caramel & apple cider dressing, pumpkin seeds and corn shoots! You will love to discover these delicious fall flavours.

Featured Saskatchewan Products

Tools

knife
baking sheet
parchment paper or non stick - liner
medium pot with lid
vegetable peeler
cutting board

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.

Turn on the oven to 400F.

2

Prepare & cook the vegetables: While the rice is cooking, wash and clean all produce. Peel the sweet potatoes. Cut in 1 cm dices. Cut the cauliflower in 1 cm florets. Place the sweet potatoes and cauliflower dices on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with the fall maple spice blend, oil (1/2 tsp, 1 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp). Combine the vegetables to ensure an even coating. Cook for about 15-20 minutes in the oven at 400F or until the vegetables are cooked through and are starting to become golden.

3

Cut the romaine: Cut the romaine in about 2 cm slices.

4

Cut the apple: Cut the apple in about 1 cm dices.

5

Garnish & Serve: In individual bowls, place rice, romaine, roasted cauliflower and sweet potatoes and fresh apple dices. Garnish with pumpkin seeds, cashew, caramel & apple cider dressing and corn shoots. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

cauliflower

150 gr

300 gr

sweet potato

1 small

1 medium

apple

pumpkin seeds

2 tbsp

1/4 cup

romaine lettuce

1/2 lettuce

1 lettuce

fall maple spice blend

1 1/2 tsp

3 tsp

cashew, caramel & apple cider dressing

3 tbsp

1/3 tbsp

corn shoots

3 gr

6 gr

oil*

1/2 tbsp

1 tbsp

pepper*

1/8 tsp

1/4 tsp

salt*

1/8 + 1/2 tsp

1/4 + 1 tsp

water

1 1/3 cup

2 2/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

PUMPKIN SEEDS
Pumpkin seeds are an especially good source of zinc, copper, iron as well as magnesium and calcium.

Cooking with Kids

Cooking for kids?
Feel free to introduce new vegetables to children slowly. Some children may not like cauliflower and sweet potatoes.

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

garnish & serve

Recommended Wine Pairing

Bodegas salentein portillo pinot noir
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Mendoza, Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

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