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

Prepare and cook the quinoa:  Turn on the oven to 375F to cook the vegetables. Place the quinoa in a strainer and rinse well.

Bring  the water (3 1/2 cups, 7 cups, 10 1/2 cup) to a boil in a pot on high heat. Add the quinoa, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 Р18 mins. Using a strainer strain and rinse the quinoa. Ensure all water is drained from the quinoa. 

2

Prepare the vegetables: Wash and rinse all produce. 

While the quinoa is cooking, break off the woody end of the asparagus. To do so – bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Discard to woody end. Cut the asparagus in 4 cm pieces.

Cut the zucchini in 1 cm dices. Slice the cucumber in 1/2 cm slices. 

3

Cook the asparagus: Place the zucchini on a baking sheet lined with non-stick liner and bake 5 minutes. Add the asparagus drizzle with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), salt (1/4 tsp, 1/2 tsp, 3/4 tsp) and pepper (1/8 tsp, 1/4 tsp, 3/4 tsp). Toss to coat evenly on both the zucchini and asparagus. Bake 8 minutes or until the asparagus are cooked but still crunchy. 

4

Assemble & Serve: In individual bowls place the cooked quinoa, asparagus, zucchini and cucumber, spinach. Garnish with nuts & seeds blend and the green goddess dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

Quinoa

1 cup

2 cup

3 cup

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

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

Roasted mustard tofu ramen bowl

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), the tofu cubes. Cook on medium heat and turning regularly to roast each cube Рabout 6-8 minutes. Place the tofu in a bowl with the marinade and set a side. Rinse the pan to re-use for the vegetables. 

2

Prepare and cook the vegetable: 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 carrot is 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.  ramen 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. Serve

Bon Appétit!

Whats in my kit?

2 portions

4 portions

6 portions

marinated tofu

200 gr

400 gr

600 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

Roasted mustard chicken ramen bowl

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

Featured Local Products

You will need:

Preparation

1

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

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

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

2

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

3

Cook the ramen: While the vegetables are cooking and the water is boiling, add the ramen and cook for about 3 1/2 to 4 minutes.  ramen 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 chicken. Garnish with mint leaves and panko. Serve

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

marinated chicken

200 gr

400 gr

600 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushroom

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

1/4 cup

1/3 cup

panko

1 tbsp

2 tbsp

3 tbsp

mint

3 gr

6 gr

9 gr

Recommended Wine Pairing

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

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

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table. 

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

  • Combine the sauce with the ramen
  • Assemble

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Cheesy farfalle

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

Featured Local Products

You will need:

Preparation

1

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

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

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

2

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

3

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

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

4

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

5

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

butternut squash

1 cup

2 cup

farfalle

180 gr

360 gr

onion

1 small

1 medium

leeks

1/3 cup

2/3 cup

spinach

60 gr

120 gr

Creamy sauce mix

1/3 cup

2/3 cup

mozzarella & parmesan

1/3 cup

2/3 cup

water*

3/4 cup

1 1/2 cup

water*

2 litres

4 litres

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1 pinch

1/8 tsp

flour

1 tbsp

2 tbsp

oil

1 tbsp + 1 tsp

2 tbsp + 2 tsp

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol:
12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table. 

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

  • Make the sauce
  • Finish the sauce

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Cheesy chicken farfalle

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

Featured Local Products

You will need:

Preparation

1

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

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

While the squash is cooking, if required, cut the chicken into 1 cm strips.  

Remove from the oven. Stir the butternut squash. Place the chicken on a the baking sheet, coat the chicken with oil ( 1/4 tsp, 1/2 tsp)  and sprinkle with salt  ( 1/8 tsp, 1/4 tsp). Cook for an additional 10 minutes or until the chicken is fully cooked. Set aside.

*Note:¬†ensure¬†poultry¬†is cooked to at least 165¬įF

2

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

3

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

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

4

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

5

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

butternut squash

3/4 cup

1 1/2 cup

chicken

200 gr

400 gr

farfalle

160 gr

320 gr

onion

1 small

1 medium

leeks

1/3 cup

2/3 cup

spinach

60 gr

120 gr

Creamy sauce mix

1/3 cup

2/3 cup

mozzarella & parmesan

1/3 cup

2/3 cup

water*

3/4 cup

1 1/2 cup

water*

2 litres

4 litres

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1 pinch

1/8 tsp

oil

1 tbsp + 1 tsp

2 tbsp + 2 tsp

flour

1 tbsp

2 tbsp

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol:
12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table. 

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

  • Make the sauce
  • Finish the sauce

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Smoked bean chili

It’s chili season! In this version, we are making this dish extra comforting with  mixed beans and our signature chili spice blend: smoked paprika, cumin and oregano. This mouth watering chili is topped with cheddar and  green onions. This chili is mild enough for you kids to love it and flavourful enough to satisfy the adults. To add crunch, this chili comes with a side of baked corn chips. 

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the vegetables and cook the onion:  wash and dry the vegetables. Dice the onion and bell pepper in about 1/2 to 1 cm* dices. 

In a large pot, on medium heat, add oil (1/2 tbs, 1 tbs, 1 1/2 tsp). Add the onion and bell pepper to the pot. Cook about 5 minutes, stirring regularly.

*Note: It is important to cut the vegetables in small dices to ensure they cook quickly.

2

Preparation: Turn on the oven to 350F for the corn chips. In the pot, add the chili spice blend, tomato sauce and diced tomato and mixed beans. Combine and bring to a simmer. Add water (1/4 to 1/2 cup, 1/2 cup to 1 cup, 3/4 cup to 1 1/2 cups) to reach desired thickness. Let simmer 30 minutes*. 

*Covering the chili will keep it thinner, uncovering will make it thicker. 

3

Bake the corn chips: Cut the corn tortilla in wedges. Place the wedges on a baking sheet and bake at 350F for 5 to 10 mintutes. 

4

Prepare the garnish and serve: Thinly slice the green onion. Serve the chili in bowl. Shred the cheddar. Garnish with cheddar, green onion and serve with corn chips. 

Ingredients

2 portions

4 portions

6 portions

onion

1

2

3

bell pepper

1

2

3

chili spice blend

1 tsp

2 tsp

3 tsp

diced tomato & tomato sauce

1 cup

2 cup

3 cup

Mixed beans

1 cup

2 cup

3 cup

Cheddar

3 tbsp

1/3 cup

1/2 cup

green onion

1

2

3

corn tortilla

3

6

9

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BEANS 
While beans are a nutritional powerhouse, high in fibre, protein, and powerful antioxidants, one of the best reasons for eating beans is the benefit to the environment.

Growing beans actually adds nitrogen to the soil instead of depleting it, and replacing animal protein with beans and legumes

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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 and 4.

  • Preparation
  • Prepare the garnish and serve

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

Untitled

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispness. A lingering finish tastes of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

white

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Pulled beef and pork chili

It’s chili season! In this version, we are making this dish extra comforting with smoked pulled pork and beef, mixed beans and our signature chili spice blend: smoked paprika, cumin and oregano. This mouth watering chili is topped with cheddar and  green onions. This chili is mild enough for you kids to love it and flavourful enough to satisfy the adults. To add crunch, this chili comes with a side of baked corn chips. 

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the vegetables and cook the onion:  wash and dry the vegetables. Dice the onion and bell pepper in about 1/2 to 1 cm* dices. 

In a large pot on medium heat, add oil (1/2 tbs, 1 tbs, 1 1/2 tbs). Add the onion and bell pepper to the pot. Cook about 5 minutes, stirring regularly.

*Note: It is important to cut the vegetables in small dices to ensure they cook quickly.

2

Preparation: Turn on the oven to 350F for the corn chips. In the pot, add the chili spice blend, tomato sauce and diced tomato, mixed beans. In a small bowl, shred the pulled pork & beef with 2 forks. Add the pulled pork & beef to the chili. Combine and bring to a simmer. Add water (1/4 to 1/2 cup, 1/2 cup to 1 cup, 3/4 cup to 1 1/2 cup) to reach desired thickness. Let simmer 30 minutes*.

*Covering the chili will keep it thinner, uncovering will bake it thicker. 

3

Bake the corn chips: Cut the corn tortilla in wedges. Place the wedges on a baking sheet and bake at 350F for 5 to 10 mintutes. 

4

Prepare the garnish and serve: Thinly slice the green onion. Serve the chili in bowl. Shred the cheddar. Garnish with cheddar, green onion and serve with corn chips. 

Ingredients

2 Portions

4 portions

6 portions

onion

1

2

3

bell pepper

1

2

3

chili spice blend

1 tsp

2 tsp

3 tsp

diced tomato & tomato sauce

1 cup

2 cups

3 cups

pulled pork & beef

150 gr

300 gr

450 gr

Mixed beans

2/3 cup

1 1/3 cup

2 cups

shredded cheddar

40 gr

80 gr

120 gr

green onion

1

2

3

corn tortilla

3

6

9

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BEANS 
While beans are a nutritional powerhouse, high in fibre, protein, and powerful antioxidants, one of the best reasons for eating beans is the benefit to the environment.

Growing beans actually adds nitrogen to the soil instead of depleting it, and replacing animal protein with beans and legumes

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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 and 4.

  • Preparation
  • Prepare the garnish and serve

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

Untitled

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispness. A lingering finish tastes of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

white

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Beef cottage pie

How about a twist on the classic shepherd’s pie? Cold days¬†are all about hearty comfort foods, and our¬†cottage pie’s potato mash, filled with beef, celery, onion, carrots, garlic and spices¬† gives this old classic a delicious update. We love this comforting and heart warming meal and we are convinced you will love it too!

You Will Need

Preparation

1

Cook the potatoes:¬†Preheat the oven to 400¬ļF.

Peel the russet potatoes. Cut them into 1-inch cubes and put them into a pot and barely cover them with water. Cover, bring the water to a boil. Cook until tender, about 15 minutes. Place a colander in the sink, place the potatoes in the colander to drain them. Return to the potatoes the pot. Add butter or margarine (1 tbsp, 2 tbsp), milk or plant based milk (3 tbsp, 1/3 cup), and salt ( 1/4 tsp, 1/2 tsp) to the potatoes. Use a potatoes masher or an electric mixer to mash the potatoes into a soft pure. Taste and adjust seasoning.

2

Preparation: While the potatoes are cooking, wash and dry the vegetables. Peel and dice the carrot, onion and celery in about 1/2 cm dices*.

*Cutting the vegetables in small dices is important to ensure a shorter cooking time.

 

3

Cook the vegetables: In a pan on medium high heat, add the oil ( 1/2 tsp, 1 tsp) and the diced carrot, onion and celery. Cook about 7 minutes or until the vegetables are soft.

4

Cook the beef and bake the cottage pie: Add the ground beef, salt (1/4 tsp, 1/2 tsp) pepper (1 pinch, 1/8 tsp)  and the rustic spices to the vegetables. Stir frequently until the beef if fully cooked Рabout 10 minutes. Add green peas, water ( 2 tbsp, 1/4 cup)  and heat through Рabout 1 minute.

In a pyrex baking dish (9″ x 5″, 9‚ÄĚ x 9‚ÄĚ), add cooked vegetables and cooked beef. Top with the mashed potatoes and¬† bake in the oven 15-20 minutes.

Note: Heath Canada recommends cooking ground beef to a minimum of 71¬įC (160¬įF).

5

Serve: Serve the cottage pie. 

Ingredients

Included

2 portions

4 portions

ground beef

240 gr

480 gr

onion

1

2

green peas

75 gr

150 gr

carrot

100 gr

200 gr

celery stalk

100 gr

200 gr

rustic spice blend

1 tsp

2 tsp

russet potato

600 gr

1200 gr

water

1 1/2 cup

3 cup

butter or margerine

1 tbsp

2 tbsp

milk

3 tbsp

1/3 cup

salt* - total amount

1/2 tsp

1 tsp

pepper*

1/8 tsp

1/4 tsp

vegetable oil

1/2 tbs

1 tbs

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

CELERY
Just 2 stalks of celery contain as much potassium as a banana.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

 

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

 

Making this recipe with kids?
Ask the child to help by completing step 4 and 6.

  • Cook the vegetables
  • Serve

Wine Pairings

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. 

Weight Watchers Smart Points

Nutritional Information

Chicken pistou linguini

Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn‚Äôt stop you from cooking and enjoying delicious and healthy food. In 15 minutes and a few chops you’ve got a showstopper on the table. This dish is filled with an orchestra of beautiful and simple flavours that will surprise you! Perfectly aldente linguine and juicy chicken are coasted with a rich pea pistou topped with¬† lightly steamed snap peas, fresh mint, parmesan and red chili flakes.¬† Green peas are the star of this dish. Why peas, you ask? Well, first peas are delicious and second each cup is filled 8 grams of protein and 68% of your recommended daily vitamin A. When you have a dish that’s family friendly and ready in 15 minutes, you know you‚Äôre onto a winner.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the chicken: In a large pot, bring water (about 4 cups, about 4 to 8 cups, about 8 to 12 cups) to a boil for the pasta with salt (1 tbsp, 2 tbsp, 3 tbsp).

Cut the chicken in 1/2 cm slices.¬†In a small pan, add the¬†oil ¬†(1/2 tsp, 1 tsp, 1 1/2 tsp) and the chicken slices and salt (1 pinch, 1/4 tsp, 1/2 tsp). Cook on medium heat until fully cooked ‚Äď about 7 minutes. Place the cooked chicken in a bowl and set a¬†side.¬†

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

2

Preparation: Rinse and dry all produces. Slice the snap peas in half. Separate the fresh mint leaves.  

3

Cook the snap peas: Use the same pan you cooked the chicken. Place the pan on medium heat, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp ) and the snap peas. Stirring regularly cook about 3 minutes.

4

Cook the pasta: Add the pasta to the boiling water, stir, cover & cook 10 minutes or until desired texture. Once the pasta is cooked, save pasta water (1/4 cup, 1/2 cup, 3/4 cup) and set aside. Drain the pasta using a colander & add to the pan with the peas.

5

Combine: Add the pea pistou. Add about half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Combine to coat the pasta evenly.

Add the cooked chicken. Taste and adjust  seasoning as desired. We recommend about (1/4 tsp, 1/2 tsp, 1 tsp) salt and  (1 pinch, 1/8 tsp, 1/4 tsp) pepper. 

6

Garnish & serve: Serve in individual bowl. Garnish each bowl with Parmesan, mint and red chili flakes. Serve

Bon Appétit!

Ingredients

Included

2 portions

4 portions

6 portions

Lemon chicken

200 gr

400 gr

600 gr

mint

2 gr

4 gr

6 gr

snap peas

100 gr

200 gr

300 gr

Pea pistou

1/2 cup

1 cup

1 1/2

linguine

140 gr

280 gr

420 gr

Parmesan

3 tbsp

1/3 cup

1/2 cup

red chili flakes

1/4 tsp

1/2 tsp

3/4 tsp

oil

1/2 tsp

1 tsp

1 1/2 tsp

water

about 4 cups

4 to 8 cups

about 8 to 12 cups

salt

1 tbsp + 1/2 tsp

1 1/2 tbsp + 3/4 tsp

2 1/2 tbsp + 1 1/4 tsp

pepper

1 pinch

1/8 tsp

1/4 tsp

pasta water

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

MINT
Mint has been used for thousands of years to treat upset stomach or indigestion. More recent research has found it effective in treating symptoms of irritable bowel syndrome, gastric ulcers, as well as an anti-microbial agent. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitians

Cooking for kids?
Introduce vegetables slowly to children. When introducing a new vegetable. you can encourage children to help prepare the ingredient and encourage them to taste it at different stages of the preparation. It may take many exposures for a child to learn to like a new flavour or texture.

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

  • Combine¬†
  • Garnish & 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

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol:
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Pea pistou linguini

Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn‚Äôt stop you from cooking and enjoying delicious and healthy food. In 15 minutes and a few chops you’ve got a showstopper on the table. This dish is filled with an orchestra of beautiful and simple flavours that will surprise you! Perfectly aldente linguine are coasted with a rich pea pistou topped with¬† lightly steamed snap peas, fresh mint, parmesan and red chili flakes.¬† Green peas are the star of this dish. Why peas, you ask? Well, first peas are delicious and second each cup is filled 8 grams of protein and 68% of your recommended daily vitamin A. When you have a dish that’s family friendly and ready in 15 minutes, you know you‚Äôre onto a winner.

Featured Saskatchewan Products

Tools

Preparation

1

Preparation: Rinse and dry all produces. In a large pot, bring water (about 4 cups, about 4 to 8 cups, about 8 to 12 cups) to a boil for the pasta with salt (1 tbsp, 2 tbsp. 3 tbsp). Slice the snap peas in half. Separate the fresh mint leaves.  

2

Cook the snap peas: In a large pan on medium heat, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and the snap peas. Stirring regularly cook about 3 minutes.

3

Cook the pasta: Add the pasta to the boiling water, stir, cover & cook 10 minutes or until desired texture. Once the pasta is cooked, save some pasta water (1/4 cup, 1/2 cup, 3/4 cup) and set aside. Drain the pasta using a colander & add to the pan with the peas.

Gluten Friendly: Cook the gluten free pasta approximately 9 minutes or until desired texture.  

4

Combine: Add the pea pistou. Add about half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Combine to coat the pasta evenly.

Taste and adjust  seasoning as desired. We recommend about (1/2 tsp, 1 tsp 1 1/2 tsp) salt and  (1/8 tsp, 1/4 tsp, 1/2 tsp) pepper. 

5

Garnish & serve: Serve in individual bowl. Garnish each bowl with Parmesan, mint and red chili flakes. Serve

Bon Appétit!

Ingredients

Included

2 portions

4 portions

6 portions

mint

2 gr

4 gr

6 gr

snap peas

120 gr

240 gr

360 gr

pea pistou

1/2 cup

1 cup

1 1/2 cup

linguine

180 gr

360 gr

540 gr

parmesan

1 tbsp

2 tbsp

3 tbsp

red chili flakes

1/2 tsp

1 tsp

1 1/2 tsp

oil*

1/2 tsp

1 tsp

1 1/2 tsp

salt*

1 tbsp + 1/2 tsp

2 tbsp + 1 tsp

3 tbsp + 1 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

1/2 tsp

pasta water*

1/4 cup

1/2 cup

3/4 cup

water*

about 4 cups

about 4 to 8 cups

about 8 to 12 cups

Dr. Herrington's Health Fact

Regina Naturopathic

MINT
Mint has been used for thousands of years to treat upset stomach or indigestion. More recent research has found it effective in treating symptoms of irritable bowel syndrome, gastric ulcers, as well as an anti-microbial agent. 

Cooking with Kids

Cooking for kids?
Introduce vegetables slowly to children. When introducing a new vegetable. you can encourage children to help prepare the ingredient and encourage them to taste it at different stages of the preparation. It may take many exposures for a child to learn to like a new flavour or texture.

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

  • Combine¬†
  • Garnish & 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

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol:
12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information