Northern pike spaghetti

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This simple quick dish is ready in filled with mediteranean flavours. The salty sun dried olive and capers, sweet tomatoes, fresh mixed greens, tangy lemon and light Northern Pike marry perfectly with delicate spaghetti. This beautiful dish is ready under 15 minutes!

Featured Local Products

Tools

knife + fork
colander
cutting board
large pan
large pot
baking sheet
non stick liner or parchment

Preparation

1

Cook the pasta: Preheat the oven to 350° F for the Northern pike. In a large pot, bring water (2 litres, 4 litres) to a boil for the pasta. Add salt ( 1 tbsp, 2 tbsp) to the pasta water . Once the water boils, add the spaghetti and cook about 9 minutes for al-dente or until desired texture.

2

Preparation: Zest the lemon(s), pit the sun dried olives, peel and thinly slice the garlic, dice the tomatoes in 1 cm dices. Juice the lemon(s).

Line a baking sheet with parchment paper. Place the Northern pike on the lined baking sheet. Drizzle oil (1/4 tbs, 1/2 tbs) on the fish. Sprinkle salt (1/8 tbs, 1/4 tbs) and half the lemon zest on the fish. Bake about 7 minutes until the fish is opaque.

3

Cook the garlic and tomatoes: On In a large pan on medium heat, add oil (1/2 tbs, 1 tbs) and tomatoes. Cook about 2 minutes until the tomatoes soften. Add the garlic and cook 1 more minute, until fragrant – stir constantly to ensure the garlic does not burn. Add the capers and pitted sun-dried olives.

4

Dress the mixed greens: Place the mixed greens in a bowl, add about 1/4 of the lemon juice to the mixed greens, oil (1/2 tsp, 1 tsp) and salt (1 pinch , 1/8 tsp). Toss.

5

Assemble the pasta: Once the spaghetti is cooked, reserve pasta water (1/4 cup , 1/2 cup). drain the pasta in the colander. Shred the Northern pike with 2 forks. Add the spaghetti, pasta water, rest of the lemon zest, lemon juice and Northern pike to the pan. Combine. Taste and adjust seasoning.

6

Sereve & garnish the pasta: Serve the pasta and top with the dressed mixed greens. You can also serve the mixed greens as a side salad.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Northern Pike

220 gr

440 gr

garlic

2 cloves

4 cloves

tomatoes

2 small

4 small

lemon

spaghetti

200 gr

400 gr

capers & sun dried olives

1/3 cup

2/3 cup

mixed greens

20 gr

40 gr

water*

2 litres

4 litres

oil*

1/2 + 1/2 + 1 tsp

1 + 1 + 2 tsp

salt*

1 tbsp + 1/8 tsp + 1 pinch

2 tbsp + 1/4 tsp + 1/8 tsp

Recommended Wine Pairing

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

TOMATO
Tomatoes are the greatest source of lycopene, a potent antioxidant that is important for mens prostate health and for heart health.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

BUFFET STYLE
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.

MAKING THIS RECIPE WITH KIDS ?
Buffet style is best.

Weight Watchers Smart Points

Nutritional Information

Za’atar bowl

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

Featured Saskatchewan Products

Tools

Preparation

1

Cook the barley: Heat the oven to 400F. Rinse and dry all produces. In a medium pot, add the barley, water (1 1/2 cup, 3 cup) and salt (1/2 tsp, ¼ tsp) Bring to a boil, cover and let simmer 25 minutes.

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

2

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

3

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

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

4

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

5

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

6

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

rice - gf only

1/2 cup

1 cup

Za'atar northern pike

240 gr

480 gr

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

pea sprouts

3 gr

6 gr

mixed greens

30 gr

60 gr

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

Toast the almonds
Assemble and serve

Recommended Wine Pairing

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

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

Za’atar Trout

Posted on by

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

Recommended Wine Pairing

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

Featured Saskatchewan Products

1

2

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

3

Cook the vegetables and trout: Place the tomatoes and half the green beans on a baking sheet lined with parchment or non-stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (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 5 minutes in the oven. Take the baking sheet out of the oven and place the za’atar trout on the baking sheet. Cook for an additional 7-10 minutes depending on how thick the fish is. The best way to check for doneness is to use a fork to gently prick the trout, and if it flakes easily and is opaque it’s ready. Make sure to not overcook.

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

4

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

5

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

6

Assemble and serve: On individual plates, place the barley, top with the trout, baked vegetables, raw green beans, black olives, toasted almonds, arugula, sunflower sprouts and garnish with about 2 tbsp of za’atar lemon dressing. Serve.

Bon Appétit!

Nutritional Information

California fish taco

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We can’t celebrate warm sunny days without tacos! To celebrate the warm weather, try our signature adobo lime fish tacos. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. These tacos are filled with adobo and jerk spice grilled fish, red cabbage, mango, cilantro and are topped with our signature honey lime taco sauce.

You will Need

Preparation

1

Prepare the fish:Turn on the oven to 375F. Place the adobo & jerk spice northern pike on a baking sheet lined with parchment paper or a non-stick sheet. Drizzle with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Combine to ensure even coating and place in one layer.

2

Bake the fish: Place the baking sheet in the oven and bake the fish about 10 – 15 minutes until fully cooked and start to become golden.

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

3

Prepare the toppings: Wash and rinse all produce. Peel the mango and cut in 1 cm dices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Cut the red cabbage in thin slices of 1/4 cm thick.

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

4

Heat the corn tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them. Place the warm corn tortilla in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste good.

5

Assemble and Serve: In each taco, place the roasted adobo northern pike, red cabbage, cilantro, mango, honey lime taco dressing. Each portion includes 3 tacos. Serve with a lime

What's in my kit?

2 portions

4 portions

6 portions

Northern Pike - Adobo

220 gr

440 gr

660 gr

Mango

Red cabbage

40 gr

80 gr

120 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

honey lime dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LIME
Iron deficiency is the worlds most common nutrient deficiency. Consuming foods high in vitamin C (like limes), increases iron absorption from the diet, especially plant sources of iron (leafy greens, legumes, grains, nuts and seeds).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
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.

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

Assemble and serve

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol: 13.5%
Price (SLGA): $15.69

Weight Watchers Smart Points

Nutritional Information

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

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.

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

Featured Local Products

Tools

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Recommended Wine Pairing

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

Tags

Weight Watchers Smart Points

Nutritional Information

Featured Saskatchewan Products

Tools

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Recommended Wine Pairing

Tags

Nutritional Information

Recommended Wine Pairing

Featured Saskatchewan Products

Tags

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

Tools

Ingredients

Included

2 portions

4 portions

Preparation

1

2

3

4

5

6

Bon Appétit!

Nutritional Information

You will Need

Preparation

1

2

3

4

5

What's in my kit?

2 portions

4 portions

6 portions

Health Fact

Regina Naturopathic