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Thai bowl

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This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Thai bowl is filled with red cabbage, carrots, broccoli, brown rice, lime and is topped with a beautiful green curry coconut lime dressing and cilantro. This recipe is super easy and delicious during a warm day.

Featured Saskatchewan Products

Tools

Preparation

1

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

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, cut the broccoli in about 2 cm bites and shred the carrots.

Get the stink out of here! Broccoli and cabbage can stink! To reduce the smell, run cold water and open your broccoli and cabbage bags under the running cold water.

3

Prepare the lime and cilantro: Cut the lime in 6 segments and separate the cilantro leaves.

4

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

5

Assemble & Serve: In individual bowls place the cooked rice, the spinach, broccoli, carrots & red cabbage.Drizzle each bowl with about 3 tbsp of green curry coconut vinaigrette. Garnish with lime segments and cilantro leaves. Serve.

Note: this dish 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

brown rice

3/4 cup

1 1/2 cup

spinach

60 gr

120 gr

carrots

100 gr

200 gr

broccoli

100 gr

200 gr

red cabbage

100 gr

200 gr

lime

cilantro

3 gr

6 gr

green curry lime coconut vinaigrette

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cup

salt*

1/8 tsp

1/4 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

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

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

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

Thai chicken bowl

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This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Mediterranean bowl is filled with tomatoes, cucumber, spinach, quinoa, black olives and is topped with savory roasted bell pepper and lemon dressing. This recipe is super easy and delicious during a warm day.

Featured Saskatchewan Products

Tools

knife
cutting board
pot
fork
parchment paper
baking sheet

Preparation

1

Prepare and cook the rice: Turn on the oven to 375F. In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/3 cup, 2 2/3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp) and stir. Bring to a boil on high heat. Reduce the heat to 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 chicken: While the rice is cooking, place the Thai spiced chicken breast on a non stick lined baking sheet, coat the chicken with oil (1/4 tbs, 1/2 tbs) and sprinkle with salt (1/8 tbs, 1/4 tbs). Once the oven is hot, bake the chicken for 15-20 minutes*. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F. If the chicken breast is small if may be cooked in 15 minutes.

3

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, cut the broccoli in about 2 cm bites and shred the carrots.

Get the stink out of here! Broccoli and cabbage can stink! To reduce the smell, run cold water and open your broccoli and cabbage bags under the running cold water.

4

Prepare the lime and cilantro: Cut the lime in 6 segments and separate the cilantro leaves.

5

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

6

Slice the chicken, Assemble & Serve: Cut the thai spiced chicken in 1 cm slices.In individual bowls place the cooked rice, the spinach, broccoli, carrots, red cabbage and thai spiced chicken slices. Drizzle each bowl with about 3 tbsp of green curry coconut vinaigrette. Garnish with lime segments and cilantro leaves. Serve.

Note: this dish 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

brown rice

2/3 cup

1 1/3 cup

spinach

60 gr

120 gr

carrots

80 gr

160 gr

broccoli

80 gr

160 gr

red cabbage

80 gr

160 gr

lime

cilantro

3 gr

6 gr

green curry coconut vinaigrette

1/3 cup

2/3 cup

thai spiced chicken breast

200 gr

400 gr

water*

1 1/3 cup

2 2/3 cup

salt*

1/8 tsp + 1/8 tsp

1/4 tsp +1/4 tsp

oil

1/4 tsp

1/2 tsp

pepper*

1 pinch

1/8 tsp

Tags

Note: We cannot guarantee any dish is allergen free.

Dr. Herrington's Health Fact

Regina Naturopathic

ZUCCHINI
Zucchinis are rich in flavonoids (a type of antioxidant) such as zeaxanthin, carotenes, and lutein. A diet high in flavonoids is one of the best anti-aging strategies there is (regular exercise is the other).

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 6.

Cut the chicken, assemble & 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

Nutritional Information

Mediterranean chicken

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This beautiful sunshine filled dish is the perfect supper during a sunny day. This recipe is filled with 3 types of protein: chicken, quinoa AND chickpeas (in the sundried tomatoe and lemon hummus). This Mediterranean chicken dish is filled with herb chicken, tomatoes, cucumber, spinach, quinoa black olives and is topped with savory sundried tomato and lemon hummus. This recipe is super easy and delicious!

Featured Saskatchewan farmers and producers

You will need

Preparation

1

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

Preheat the oven to 350F. Place the lemon chicken on the baking sheet and cook 15 minutes*. Slice the chicken.

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

2

Cook 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.

3

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

4

Serve – dinner style: Assemble the salad: laituce, cucumbers, tomatoes black olives and 1 tbsp/person of the sundried tomatoes lemon hummus.
Serve the chicken with the quinoa and sundried tomatoes lemon hummus.

Serve – bowl style: This dish can be served as a bowl by placing all the ingredients in large individual bowls.

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

lemon chicken

220 gr

440 gr

660 gr

quinoa

2/3 cup

1 1/3 cup

2 cups

spinach

70 gr

140 gr

210 gr

mini cucumber

tomato

kalamata olive

30 gr

60 gr

90 gr

sundried tomatoes lemon hummus

1/3 cup

2/3 cup

1 cup

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 steps 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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Green goddess lemon chicken

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This green goddess bowl is a delicious blend of lemon pepper chicken, pine nuts and seeds, quinoa, green vegetables and green goddess dressing. This salad features roasted asparagus and zucchini, fresh spinach and cucumber. This recipe is easy, yummy, awesome!

Featured Saskatchewan Products

You will need

Preparation

1

Cook quinoa: 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 15 minutes. In a strainer, drain excess water.

2

Cook the chicken: While the quinoa is cooking, cube the lemon chicken. Season with salt. Cook on an oiled pan on medium heat for 7 minutes.

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

3

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.

4

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.

5

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

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

quinoa

1/2 cup

1 cup

1 1/2 cup

lemon chicken

220 gr

440 gr

660 gr

asparagus

120 gr

240 gr

360 gr

zucchini

mini cucumber

spinach

70 gr

140 gr

210 gr

green goddess dressing

1/2 cup

1 cup

1 1/2 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 3 & 5.

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

Vietnamese noodle bowl

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This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated tofu and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Boil water & slice the tofu: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass tofu in ½ cm slices. Place the cornstarch on a plate and coat each tofu slices with cornstarch. Season with salt.

2

Cook the tofu: In an oiled pan on medium high, add the tofu a single layer. Cook tofu slices 2 minutes per side. Set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel the carrots. Cut the carrot and cucumber in julienne (the shape of a match about 5 cm long). Roughly chop the mint. Finely slice the red hot pepper.

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes. Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce: Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber and the lemongrass tofu, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Ingredients

Included

2 portions

4 portions

lemongrass tofu

175 gr

350 gr

carrot

mini cucumber

romaine

1/2

fresh mint

5 gr

10 gr

thai chili

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

cornstarch

1 1/2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

Cucumber
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

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

Garnish & serve

Recommended Wine Pairing

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

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.

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

Lemongrass chicken noodle bowl

Posted on by

This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated chicken and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Boil water & slice the chicken: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass chicken in ½ cm slices.

2

Cook the chicken: In an oiled pan on medium high, place the lemongrass chicken slices. Season with salt. Cook for 3 minutes* per side, until caramelized and slightly crispy on each side.

*Note: ensure the chicken is cooked to a minimum temperature of 165°F

3

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes.

Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce: Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber, the lemongrass chicken, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

lemongrass chicken

200 gr

400 gr

carrot

mini cucumber

romaine

1/2

fresh mint

5 gr

10 gr

red hot pepper

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

Cooking with kits

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

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

Garnish & serve

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

CUCUMBER
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer effects and help manage blood sugar.

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.

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

Walleye and spring quinoa medley

Posted on by

Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus. sugar snap peas, radishes, fresh parsley and finished with our signature zesty lemon dressing and a delicious walleye filet. This spring salad is filled with hardy quinoa and Walleye that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Local Products

You will need

knife
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
Large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Add water (4 cups, 8 cups, 12 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) to the water. Stir to combine and reduce heat to medium. Let boil uncovered for about 12 minutes. Drain the cooked quinoa in a strainer.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces.

3

Cook the asparagus: On a baking sheet. place the Walleye drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 9 minutes. Add the asparagus pieces to the baking sheet lined with non stick liner, drizzle with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and bake for an additional 7 minutes or until the asparagus are cooked but still crunchy and the salmon breaks apart easily with a fork. Once cooked, cut the Walleye in individual portions.

note: Ensure the fish is cooked to a minimum internal temperature of 158F. Do not overcook the fish as it will become dry.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parsley in about 1 cm long pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parsley and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, place the salad. Garnish with a piece of Walleye and serve.

Note: this salad (not the fish) is also delicious the following day but the fish is best eaten the day you cook it.

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

walleye

240 gr

480 gr

720 gr

aspargus

120 gr

240 gr

360 gr

radish

50 gr

100 gr

150 gr

sugar snap peas

60 gr

120 gr

180 gr

mini cucumber

parsley

10 gr

20 gr

30 gr

Zesty lemon dressing

1/3 cup

2/3 cup

1 cup

water*

4 cups

8 cups

12 cups

salt*

1/4 + 1/8 tsp

1/2 + 1/4 tsp

3/4 + 1/2 tsp

oil*

1/4 + 1/4 tsp

1/2 + 1/4 tsp

3/4 + 3/4 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

HAVE FUN WITH FOOD
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.
RECIPE TIP
Ask the child to try the salad with and without dressing. Some children prefer plain flavours and salad without dressing.
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 5 & 6:
– Assemble
– 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

JACKSON-TRIGGS PROPRIETORS SELECTION SAUVIGNON BLANC
The distinctive floral bouquet is complemented by notes of citrus fruit and dill. Good structure.
Region: Okanagan valley, British Columbia
Colour: White
Alcohol: 12.5%
Price (SLGA): $10.25

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Spring quinoa medley

Posted on by

Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus, peas, cucumbers, radishes, fresh parsley and finished with our signature zesty lemon dressing. This spring salad is filled with hardy quinoa that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Saskatchewan Products

You will need

knife
strainer
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces.

3

Cook the asparagus: On a baking sheet lined with non-stick liner. place the asparagus pieces, drizzle with oil (1/4 tsp, 1/2 tsp) and bake about 7 minutes or until the asparagus are cooked but still crunchy.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parlsey in about 1 cm long pieces. Cut the peas in 2 to 3 cm pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parlsey, peas and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, serve the salad.

Note: this salad is also delicious the following day.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

1 cup

2 cup

aspargus

120 gr

240 gr

radish

50 gr

100 gr

mini cucumber

peas

60 gr

120 gr

parlsey

15 gr

30 gr

zesty lemon dressing

1/3 cup

2/3 cup

water

2 cup

4 cup

salt*

1/4 tsp

1/2 tsp

oil*

1/4 tsp

1/2 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Southwest bowl

Posted on by

This Southwestern Rice Bowl is a go-to healthy and easy meal that is simply scrumptious! This dish is filled with abodo roasted sweet potatoes and bell peppers, black beans, lime rice and our signature mango lime dressing. This dish is filled with protein and fiber which is sure to keep you energized for hours

Featured Saskatchewan Products

You will need

knife
lined baking sheet
medium pot
pan
cutting board
citrus zester
colander / strainer

Preparation

1

Preparation & cook the rice: Preheat the oven to 400F. Rinse the rice with a strainer. In a pot, add the rice, 1 cup, 2 cups, 3 cups of water. Season with salt. Stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 25 minutes.

2

Prepare the vegetables: Wash and clean all produce.

Peel the sweet potatoes.

Cut the sweet potatoes, onion and the bell pepper in small dices.

3

Cook the vegetables: Place the sweet potatoes, onion, and bell peppers on a lined baking sheet. Drizzle the vegetables with oil. Season with adobo spice and salt & pepper. Cook for 20 minutes or until the vegetables are tender.

4

Heat the black beans: Drain and rinse the black beans. Place in a small bowl and heat them in the microwave for about 1 minute or until warm. Season with salt & pepper.

5

Finish the lime rice: Roughly chop the cilantro, zest the lime and cut it in 6 wedges.

Add the cilantro and half, all, all the lime zest to the rice. Combine.

6

Garnish & serve: In individual bowls, place the rice, black beans and vegetables. Garnish with the mango lime sauce and lime wedges. Serve.

Bon Appétit

What's in my kit

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

Sweet potatoes

175 gr

350 gr

525 gr

Bell pepper

Onion

Adobo Spice

1 tsp

2 tsp

3 tsp

Black beans

200 gr

400 gr

600 gr

Lime

Cilantro

3 gr

6 gr

9 gr

Mango Lime Dressing

1/3 cup

2/3 cup

1 cup

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

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

SWEET POTATO
Just 1 cup of sweet potatoes contains 375% of your required daily intake of beta carotene. Carotenoids are potent antioxidants that support a healthy immune system, skin and eyes.

While the word potato is in the name, sweet potatoes are not actually related to potatoes.

Cooking with kids

Lacey Engel, Registered Dietician

owner of Beyond Baby Nutrition

Dips & Sauces Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty. Cooking for kids? Go easy on the adobo spice blend as kids may not like it’s spicy flavour. Making this recipe with kids? Ask the child to help in the following steps:

1. Rinse the rice and add it to the pot.
5. Add the cilantro and lime zest to the rice. Combine.
6: Assemble their own plate.

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: Argentine
Colour: Red
Alcohol: 13%
Price (SLGA): $13.47

EXPORT UNION PIESPORTER TREPPCHEN RIESLING
Lime, earthy and leaf aromas. Medium-bodied, pleasant pear and peach fruit and a moderately sweet finish.
Region: Germany
Colour: White
Alcohol: 9%
Price (SLGA): $14.07

Ingredients

Adobo spice: Smoked paprika, oregano, cumin, coriander, garlic granules, black pepper
bell pepper
brown rice
Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Mayonaise (Canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice and calcium disodium edta (maintains flavour).)
sweet potato
black beans
lime
cilantro

Vegan adaptation:

Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Veganaise (Organic Expeller-Pressed Soybean Oil, Filtered Water, Organic Brown Rice Syrup, Organic Apple Cider Vinegar, Sea Salt, Organic Soy Protein, Organic Mustard Flour, Organic Lemon Juice)

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Steak soba noodle bowl

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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