Chicken Carrot barley bowl

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

Featured Saskatchewan Products

You will need

Preparation

1

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

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

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

2

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

Gluten friendly:
Cook the rice: Use rice instead of barley. In the sink, place the brown rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cup, 4 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

3

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

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

4

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

5

Add the sauce to the barley: Add the coconut and miso sauce* and the desired amount of fresh ginger** to the barley. Combine. If the mix is too soupy, turn on the heat to medium and mix until the extra water evaporates and you reach the desired texture – 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 spiced chicken, sweet potatoes & carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

barley

1/3 cup

2/3 cup

1 cup

brown rice - GF only

1/2 cup

1 cup

1 1/2 cup

spiced chicken

220 gr

440 gr

660 gr

carrot

75 gr

150 gr

225 gr

sweet potatoes

150 gr

300 gr

450 gr

hazelnuts

2 tbsp

1/4 cup

1/3 cup

kale & spinach

60 gr

120 gr

180 gr

coconut miso sauce

1/2 cup

1 cup

1 1/2 cup

fresh parsley

3 gr

6 gr

9 gr

fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

lime

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

CARROT
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer.

Cooking With Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

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

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Lemon pepper super bowl

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

Featured Saskatchewan Products

You will need

Preparation

1

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

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

2

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

3

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

4

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

Vegan: Skip this step.

5

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

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

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

red cabbage

60 gr

120 gr

180 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

6 tbsp

9 tbsp

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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

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

Crumble the goat cheese
Plate and serve

Recommended Wine Pairing

Heritage Road Bloodstone Shiraz Grenache
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour: Red
Alcohol: 13%
Price (SLGA): $14.65

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Lemon Pepper Chicken bowl

Posted on by

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

Featured Saskatchewan Products

You will need

knife
parchment paper or non-stick sheet
baking sheet
vegetable shredder
medium pot
cutting board
colander / strainer

Preparation

1

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

2

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

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

3

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

4

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

5

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

6

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

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

1/2 cup

1 cup

1 1/2 cup

lemon pepper chicken

200 gr

400 gr

600 gr

red cabbage

75 gr

150 gr

250 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

1/3 cups

1/2 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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

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

Crumble the goat cheese
Plate and serve

Recommended Wine Pairing

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mexi burger

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Mexi burgers are a delicious and easy meal that the whole family will love! These beef patties have the perfect balance of crispiness and juiciness. These mexi burgers are topped with guacamole crema, tomato slices, cilantro and crispy jalapenos. The burgers are served on ciabatta buns with a side of oven fries.

Featured Saskatchewan products

You will need

Preparation

1

Make & bake the fries: Wash and rinse all produce. Preheat the oven to 430F. Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper. Bake about 20 minutes. Keep the oven on to heat the buns.

BBQ note: If using a BBQ, turn on BBQ to med-high for the patties.

2

Cut & cook the onion: While the fries are baking, finely cut the onion. In an oiled pan, cook the onions on medium heat for about 5 minutes, until the onion is tender. Set the onions aside.

3

Cook the patties: Rinse and dry the pan. In the oiled pan cook the beef and pork patties 6-7 minutes per side, or until fully cooked*.

BBQ: Cook the beef and pork patties 5 minutes per side, or until fully cooked*.

*Ensure the patties are cooked to a minimal internal temperature of 160F.

5

Prepare the toppings & warm up the buns: Slice the tomato. Separate the cilantro leaves.

Cut the ciabatta buns in 2 and place them on a baking sheet, cut side down. Heat the ciabatta buns in the oven for about 1-2 minutes.

BBQ: Heat the ciabatta buns on the BBQ about 1 minute or until toasted.

6

Assemble & serve: Place a patty on each ciabatta bun. Garnish with guacamole crema, tomato slices, cilantro, onions and fried jalapeno. Top each burger with the top bun. Serve with a side of baked fries.

Bon appétit!

What's in my kit

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1020 gr

beef & pork patties

onion

1 small

1 medium

1 large

ciabatta bun

cilantro

3gr

6gr

9 gr

tomato

guacamole crema

1/3 cup

2/3 cup

1 cup

fried jalapeno

1 tbsp

2 tbsp

3 tbsp

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

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Deep garnet colour; intense aromas and flavours of cassis, blackberry fruit, oak, chocolate and vanilla; ripe, soft and juicy on the palate.
Region: California
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

PETER LEHMANN LAYERS WHITE
Semillon, Muscat, Gewürztraminer and Pinot Gris, each add character to the final blend. An attractive pale yellow with green tints, it has aromas of citrus, hints of peach and aromatic lifted spiciness.
Region: South Australia
Colour: White
Alcohol: 11%
Price (SLGA): $17.75

Dr. Herrington's Health Fact

Regina Naturopathic

AVOCADO
One half of an avocado contains nearly 500mg of potassium. More than a medium size banana!

Cooking with Kids

Cooking for kids?
Go easy on the cilantro and fried jalapenos for kids as they may not like their flavour.

Making this recipe with kids?
Ask the child to help by completing step 3 & 6:

Make the patties
Assemble & Serve

Ingredients

potatoes
beef & pork patties: Prairie meats old fashioned patties
onion
ciabatta bun (Water, Brown Rice Flour, Tapioca Starch, Whole Grain Sorghum Flour, Tapioca Syrup, Xanthan Gum, Millet Seeds, Contains 2% or Less of Each of the Following: Dried Whole Eggs, Millet Flour, Amaranth Seeds, Teff Seeds, Red Quinoa Seeds, High Oleic Safflower Oil, Molasses, Salt, Vinegar, Yeast, Enzymes)
guacamole crema: guacamole (hass avocados, tomatoes, red onions, onions, cilantro, lime juice, jalapenos, sea salt, garlic), sour cream, greek yogurt
cilantro
tomato
fried jalapeno: jalapeno peppers, enriched wheat flour, sunflower and/or safflower and/or canola oil, sea salt.
love

Gluten friendly adaptation

crunchy peas to replace the fried jalapeno: organic green peas, mango habanero seasoning (orgnaic cane sugar, sea salt, organic mango powder, organic habanero, natural mango flavour, orgnic cayenne pepper, citric acid), organic topioca starch, organic pea starrch, water, organic cane sugar, organic sunflower oil
ciabatta bun: Water, corn starch, liquid egg-white, tapioca starch, brownrice flour, soybean and/or canola oil, sugar, yeast, chicory rootinulin, psyllium husk, xanthangum, modified cellulose, cultured corn syrup solids, powdered cellulose,salt, citric acid, thiamine, riboflavin, niacin, iron, folate, amylase.may contain other soy.

Chicken pistou linguini

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Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t 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’re onto a winner.

Featured Saskatchewan Products

You will need

Preparation

1

Setup & cook the chicken: Preheat the oven to 375F. In a pot, bring water to a boil for the linguine.

Place the chicken breast on a lined baking sheet. Drizzle with oil. Cook for 15 minutes*.

Using 2 forks, shred the chicken in medium pieces.

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

2

Preparation: Rinse and dry all produces. Remove the shell the sugar snap peas. Separate the fresh mint leaves.

3

Cook the sugar snap peas: In an oiled pan on medium heat, add the peas and the sugar snap peas. Stirring regularly cook for 3 minutes.

4

Cook the linguine: Add the linguine to the boiling water, stir and cook for 10 minutes. Once the pasta is cooked, reserve 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.

Drain the linguine and add to the peas.

5

Combine: Add the pea pistou and half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Add the chicken and combine. Taste and add salt as desired.

6

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

Bon Appétit!

What's in my kit

Included

2 portions

4 portions

6 portions

Lemon & pepper chicken

220 gr

440 gr

660 gr

mint

2 gr

4 gr

6 gr

sugar snap peas

100 gr

200 gr

300 gr

fresh peas

60 gr

120 gr

180 gr

Pea pistou

3/4 cup

1 1/2 cup

2 1/4 cup

linguine

180 gr

360 gr

540 gr

Parmesan

20 gr

40 gr

60 gr

red chili flakes

1/4 tsp

1/2 tsp

3/4 tsp

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

Pistou linguini

Posted on by

Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t 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’re onto a winner.

Featured Saskatchewan Products

Tools

knife
cutting board
colander
large pot
baking sheet
non-stick lining sheet
pan

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 and fresh peas (in 1 bag). 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

fresh peas

60 gr

120 gr

180 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

Cooking with Kids

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Za’atar bowl

Posted on by

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

Chicken pistou linguini

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Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t 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 sugar 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’re onto a winner.

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Tools

Preparation

1

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

Cut the chicken in 1/2 cm slices. In a small pan, add the oil (1/2 tsp, 1 tsp) and the chicken slices. Cook on medium heat until fully cooked – 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: In a large pan on medium heat, add the oil (1/2 tsp, 1 tsp) and the snap peas. Stirring regularly cook about 4-5 minutes or until the snap peas are cooked but still a bit crunchy.

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) 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.

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

lemon chicken

200 gr

400 gr

mint

2 gr

4 gr

snap peas

170 gr

340 gr

pea pistou

1/2 cup

1 cup

linguine

140 gr

280 gr

Parmesan

3 tbsp

1/3 cup

red chili flakes

1/2 tsp

1 tsp

oil*

1/2 tsp

1 tsp

salt*

1 tbsp + 1/2 tsp

2 tbsp + 1 tsp

pepper*

1/8 tsp

1/4 tsp

pasta water*

1/4 cup

1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Greek chicken power bowl

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

Featured Saskatchewan Products

You will need

Preparation

1

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

2

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

3

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

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

4

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

5

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

Bon Appétit

Ingredients

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

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

Plate and serve

Recommended Wine Pairing

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

Greek power bowl

Posted on by

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.

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

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.