Lentil loaves

It‚Äôs commonly agreed that no one makes “meat”loaf like Mom. We were inspired by our moms traditional recipe to create this delicious mini lentil loaves topped with a ketchup glaze, served with tender roasted carrots and potatoes, and drizzled with a classic gravy.¬†

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the lentils: Turn on the oven to 425F. In a pot on high heat, add water (3 cups,  5 cups, 7 cups). Add the lentils and bring to a boil. Cook uncovered until the lentils are fully cooked and soft Рabout 25 minutes.   Drain the lentils with a strainer and set aside.

2

Prepare the vegetables: Rinse and dry all produces. Cut the onion in small dice. Mince garlic. Halve carrots lengthwise. Cut potato into ¬Ĺ-inch-thick wedges.

3

Start baking the potatoes and carrots:  Place the potatoes and carrots* on a lined baking sheet. Add the oil (1 tbsp, 2 tbsp, 3 tbsp),  salt (3/4 tsp, 1  1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 30 minutes Рthe mini meatloaves will be baked on the baking sheet after 10 minutes.

*Note: If you have a 4 or 6 portions, use 2 baking sheets.

4

Make and cook the lentil loaves:  Once the lentils have 5 minutes left to cook РIn a medium pan on medium heat, add oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and half  diced onion cook until soft about 4 minutes. Add half the minced garlic and cook an additional minute.  Add the cooked lentils, oats, salt (3/4 tsp, 1  1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Mash the lentils with a fork or potato masher. Ensure the mixture sticks together Рyou can add 1 tsp water at a time if needed.  Place mixture in muffin tins or form mixture into 1-inch-tall loaves (1 per portion) and place on baking sheet.  Top each loaves with the ketchup  glaze. Bake 15-20 minutes. 

4

Prepare the gravey:  Rinse the pan used to cook the lentils so you can make the gravey in it. Melt the butter or plant based butter (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) in a medium pan over medium heat. Add diced the remaing diced onion cook until soft about 4 minutes. Add the flour (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and remaining garlic. Cook for 1-2 minutes or until garlic is fragrant. Whisk in vegetable stock concentrate & spices and water  (1/2 cup, 1 cup, 1 1/2 cup) Bring to a simmer and cook until thickened, about 4 minutes. Taste and adjust seasoning.

Gluten Friendly gravey: Rince the pan you used to cook the lentils. In the pan add the vegetable stock concentrate, spices & cornstarch and water (1/2 cup, 1 cup, 1 1/2 cup). Whisk the sauce and bring to a simmer on medium heat Рstirring regularly. Taste and adjust seasoning.  Turn off the heat and set aside.

5

Serve:  Slice lentil loaves in thick slices. Divide loaves, carrots, and potato between plates. Spoon gravy over meatloaves and serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lentils

80 gr

160 gr

240 gr

garlic

2 cloves

4 cloves

6 cloves

onion

1

2

3

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

vegetable concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

Chronic inflammation is thought to contribute to a number of health problems, including obesity, cancer, and heart disease. Research suggests that avenanthramides Рunique to oats Рcan reduce the expression of inflammatory molecules. 

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

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 of as little as they like to eat. 

Making this recipe with kids?

Ask the child to help with the following steps:

  • Start baking the potatoes and carrots
  • Shape the meatloaves – combine all ingredients in a bowl.
  • Serve¬†

Local Recommended Wine Pairing

Living sky winery Currant
The favourite of the Cowboy Winemaker’s wife. Deep, rich, dry. Invokes Europe with a prairie flair.
Region: Perdue, SK
Colour: White
Alcohol:
13.1%
Price : $22.00

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional information

Weight Watchers Smart Points

Nutritional Information

Meatloaves

It‚Äôs commonly agreed that no one makes meatloaf like Mom’s. We were inspired by our moms traditional recipe to create this delicious mini loaves topped with a ketchup glaze, served with tender roasted carrots and potatoes, and drizzled with a classic gravy.¬†

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the vegetables: Rinse and dry all produces. Turn on the oven to 425F.¬† Cut the onion in small dice. Mince garlic. Halve carrots lengthwise. Cut potato into ¬Ĺ-inch-thick wedges.

2

Start baking the potatoes and carrots:  Place the potatoes and carrots* on a lined baking sheet. Add the oil (1 tbsp, 2 tbsp, 3 tbsp),  salt (3/4 tsp, 1  1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 30 minutes Рthe mini meatloaves will be baked on the baking sheet after 10 minutes.

*Note: If you have a 4 or 6 portions, use 2 baking sheets.

3

Shape the meatloaves:  While the potatoes and carrots are baking, add the lean ground beef, oats, salt (3/4 tsp, 1  1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp) and half the following ingredients: onion and garlic. Combine.  Form mixture into 1-inch-tall loaves (1 per portion). 

Once the potatoes has roasted 10 minutes, remove baking sheet from oven, leaving carrots roasting. Push potato to one side of sheet. Place meatloaves on empty side; brush tops of loaves with the ketchup glaze. Return to oven and continue roasting until meatloaves are cooked through and potatoes are tender, about 20 minutes.

Ketchup glaze: ketchup, brown sugar, powder mustard

4

Prepare the gravey:  Melt the butter (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) in a medium pan over medium heat. Add diced the remaing diced onion cook until soft about 4 minutes. Add the flour (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and remaining garlic. Cook for 1-2 minutes or until garlic is fragrant. Whisk in chicken stock concentrate & spices and water  (1/2 cup, 1 cup, 1 1/2 cup) Bring to a simmer and cook until thickened, about 4 minutes. Taste and adjust seasoning.

5

Serve:  Slice meatloaves in thick slices. Divide meatloaves, carrots, and potato between plates. Spoon gravy over meatloaves and serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lean ground beef

240gr

400gr

600gr

garlic

2 cloves

4 cloves

6 cloves

onion

1

2

3

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

chicken concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

Chronic inflammation is thought to contribute to a number of health problems, including obesity, cancer, and heart disease. Research suggests that avenanthramides Рunique to oats Рcan reduce the expression of inflammatory molecules. 

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

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 of as little as they like to eat. 

Making this recipe with kids?

Ask the child to help with the following steps:

  • Start baking the potatoes and carrots
  • Shape the meatloaves – combine all ingredients in a bowl.
  • Serve¬†

Tags

Note: We cannot guarantee any dish is allergen free. 

Local Recommended Wine Pairing

Living sky winery Currant
The favourite of the Cowboy Winemaker’s wife. Deep, rich, dry. Invokes Europe with a prairie flair.
Region: Perdue, SK
Colour: White
Alcohol:
13.1%
Price : $22.00

Nutritional Facts

Weight Watchers Smart Points

Nutritional Information

Greek Meatballs

We’ve taken everything that’s delicious about Greece to bring you this easy, nourishing bowl. This Greek bowl is an explosion of Mediterranean flavours. This dish is filled with roasted Greek potatoes, beef meatballs, cucumber, tomatoes, black olives, spinach and is topped with Greek dressing. 

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the potatoes: Rinse and dry all produces. Turn on the oven to 450F. Cut the potatoes in 1 1/2cm dices.

2

Start baking the potatoes:  Place the potatoes on a lined baking sheet. Add the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp), the Greek spice, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 20 minutes.

3

Cook the meatballs: Reduce the heat of the oven to 350F. Place the meatballs on the baking sheet with the potatoes, lightly oil and salt it, and bake until the meatballs is fully cooked Рabout 20 minutes. 

Note: Ensure the meatballs are cooked to at least 160F.

4

Prepare the olives, cucumber & tomatoes: While the potatoes are baking, remove the pits from the black olives and roughly chop them. Cut the tomatoes in dices of about 1 cm. Cut the cucumber in half length-wide cut in 1/2 cm slices. 

5

Garnish & Serve: In individual plates, place spinach, roasted potatoes. meatballs, tomatoes, cucumber, fetta and black olives. Drizzle with Greek dressings. Serve. 

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

beef meatballs

200gr

400gr

600gr

Potato

300gr

600gr

900gr

Greek spice

1 tsp

2 tsp

3 tsp

cucumber

1 small

2 small

3 small

tomato

80 gr

160 gr

240 gr

Black olives

40 gr

80 gr

120 gr

fetta

40 gr

80 gr

120 gr

spinach

30 gr

60 gr

90 gr

greek dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BLACK OLIVES
Olives are a key component of the mediterranean diet, the diet that has the most evidence for long term health outcomes.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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 of as little as they like to eat. 

Making this recipe with kids?

Ask the child to help with the following steps:

  • Start baking the potatoes
  • Prepare the olives, cucumber & tomatoes
  • Garnish & serve¬†

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

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

Bret Brothers, M√Ęcon 2016

Region:M√Ęcon, France
Colour:
White
Alcohol: 12.5%
Price
: $45.75

Azimut Blanc 2017

Region: Penedès, Spain
Colour: White
Alcohol:
11.5%
Price: $20.27

Local Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
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

Chicken rainbow poke bowl

In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions  and sushi ginger. 

Featured Local Products

You Will Need

Preparation

1

Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.

2

Prepare the cucumber:  While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

Cook the Chicken: Cut the chicken in 1/2cm slices. In a large pan, add the oil (1/2 tbs, 1 tbs), the chicken slices. Cook on medium heat until fully cooked Рabout 7 minutes. Place the cooked chicken in a bowl and set a side. 

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

4

Prepare the vegetables:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.

5

Finish the rice: Lightly fluff the rice with a fork.

6

Assemble, Garnish & serve: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

chicken thigh

100 gr

200 gr

mini cucumber

1

2

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

1

2

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy. 

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?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

  • Finish the rice
  • Assemble, Garnish & serve¬†

Recommended Wine & Sake Pairing

KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol:
12%
Price (SLGA): $13.04

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price
(SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

rainbow poke bowl

In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions  and sushi ginger. 

Featured Local Products

You Will Need

Preparation

1

Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.

2

Prepare the cucumber:  While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

Prepare the vegetables:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.

4

Finish the rice: Lightly fluff the rice with a fork.

5

Assemble: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

6

Garnish & serve: Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

mini cucumber

1

2

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

1

2

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy. 

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?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

  • Assemble
  • Garnish & serve¬†

Recommended Wine & Sake Pairing

KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol:
12%
Price (SLGA): $13.04

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price
(SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

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

Cook the quinoa & heat the chickpeas:  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 10 minutes. Add the spiced chickpeas. Season with salt. Cover and cook an additional 5 minutes.  Using a strainer, drain excess water.  

2

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.

3

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.

4

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

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

Quinoa

2/3 cup

1 1/3 cup

2 cup

spiced chickpeas

220 gr

440 gr

660 gr

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

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 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

Butter chickpea

This delicious butter chickpea is filled with warming spices like garam masala, ginger, curry powder, fenugreek and sweet paprika and a rich creamy sauce. The addition of carrots fills this dish with vitamins. This dinner takes comfort to the next level.

Featured Saskatchewan Products:

You will need:

Preparation

1

Prepare & cook the rice: Rinse the brown rice in a strainer.

In a pot, add the brown rice, water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) and salt. 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. Set aside.

2

Prepare the vegetables: Wash and clean all produce. Wash and clean all produce. Slice the onion. Peel and cut the carrot. 

3

Cook the vegetables: In an oiled pan on medium heat, add the onion and carrot. Season with salt.

Stirring regularly, cook on medium heat for 5 minutes.

4

Finish the butter chickpea: Add the butter chickpeas mix and water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p)  to the vegetables. Add the spiced chickpeas to vegetables. Season with salt. Combine.

Bring to a simmer on medium heat. Simmer on medium low heat 15 to 20 minutes.

6

Garnish & serve: Separate the cilantro leaves. Thinly slice the Thai pepper.

In individual bowls, place the brown rice and butter chickpeas. Garnish with cilantro and Thai pepper. Serve. 

Note: Thai pepper is very spicy, add it slowly based on how spicy you like your dish. 

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cup

chickpea

220 gr

440 gr

660 gr

onion

1

2

3

carrot

250 gr

500 gr

750 gr

butter chickpea mix

1/2 cup

1 cup

1 1/2 cup

Thai pepper

1

2

3

cilantro

3 gr

6 gr

9 gr

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

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking for kids?
The Thai pepper is very hot. Explore with the kids to discover if they like it’s flavour.

Making this recipe with kids? Ask the child to help by completing step 1 & 3:

  • Rinse the rice in the strainer. Add to the pot with water and salt.
  • Add the vegetables to an oiled pan and cook for 5 minutes.

Recommended Wine Pairing

Beyerskyloop pinotage
Spicy wood notes against rich plum and berry fruit with restrained aromatic notes. Medium-bodied. Well-balanced.
Region: South Africa
Colour:
Red
Alcohol: 13.5%
Price
(SLGA): $17.77

Deinhard green label Riesling 
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol:
10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free. 

Ingredients

  • brown rice
  • spiced chickpeas: chickpeas, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
  • onion
  • carrot
  • butter chicken mix: cream,¬† tomato paste, water, cornstarch, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
  • Thai pepper
  • cilantro

Nutritional Information

Butter chicken

This delicious butter chicken is filled with warming spices like garam masala, ginger, curry powder, fenugreek and sweet paprika and a rich creamy sauce. The addition of carrots fills this dish with vitamins. This dinner takes comfort to the next level.

Featured Saskatchewan Products

What you will need:

Preparation

1

Prepare & cook the rice: Rinse the brown rice in a strainer.

In a pot, add the brown rice, water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) and salt. 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. Set aside.

2

Prepare & cook the chicken:  While the rice is cooking, Cut the spiced chicken into dices. Season with salt.

In an oiled pan on medium heat, cook the spiced chicken for 10 minutes.

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

3

Prepare the vegetables: Wash and clean all produce. Wash and clean all produce. Slice the onion. Peel and cut the carrot. 

Cook the vegetables: Add the onion and carrot to the chicken. Season with salt. Stirring regularly, cook on medium heat for 5 minutes.

4

Finish the butter chicken:  Add the butter chicken mix and water  1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) to the vegetables and chicken. Season with salt. Stir to combine.

Bring to a simmer on medium heat. Simmer on medium low heat for 15 to 20 minutes.

5

Garnish & serve:  Separate the cilantro leaves. Thinly slice the Thai pepper.

In individual bowls, place the brown rice and butter chicken. Garnish with cilantro and Thai pepper. Serve. 

Note: Thai pepper is very spicy, add it slowly based on how spicy you like your dish. 

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cups

spiced chicken breast

220 gr

440 gr

660 gr

onion

1

2

3

carrot

250 gr

500 gr

750 gr

butter chicken mix

1/2 cup

1 cup

1 1/2 cup

Thai pepper

1

2

3

cilantro

3 gr

6 gr

9 gr

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

 

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking for kids?
The Thai pepper is very hot. Explore with the kids to discover if they like it’s flavour.

Making this recipe with kids?
Ask the child to help by completing step 1 & 3:

  • Rinse the rice in the strainer. Add to the pot with water and salt.
  • Add the vegetables to the chicken and cook for 5 minutes.

Recommended Wine Pairing

Beyerskyloop pinotage
Spicy wood notes against rich plum and berry fruit with restrained aromatic notes. Medium-bodied. Well-balanced.
Region: South Africa
Colour:
Red
Alcohol: 13.5%
Price
(SLGA): $17.77

Deinhard green label Riesling 
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol:
10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free. 

Ingredients

  • brown rice
  • spiced chicken breast: chicken breast, curry spice blend
  • onion
  • carrot
  • butter chicken mix: cream,¬† tomato paste, water, cornstarch, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
  • Thai pepper
  • cilantro

Nutritional Information

South American Arepas

Have you ever tried arepas? Arepas are a classic South American dish which are gaining in popularity in North America. These beautiful little corn pockets are filled with adobo black bean, guacamole crema, roasted adobo plantain and topped with cilantro. Plantains are a staple of South American cuisine. These adobo roasted plantain are a delicious introduction to this exotic vegetable. Plantains look like bananas but eaten unripe they are starchy like a potato.¬† This easy and exotic dish provides a balance of creamy avocado creama, spicy adobo black bean, crunchy red cabbage and savoury adobo plantain. You will fall in love with this dish ūüôā

Featured Local Products

Tools

Preparation

1

Prepare the plantain: Preheat oven to 400 F. Peel and slice the plantain into ¬Ĺ-inch rounds. Place the plantain slices on a lined baking sheet. Coat with oil (1/2 tsp,¬†1¬†tsp) and sprinkle half the adobo spice on the plantain. Bake for 20 to 30 minutes until the plantain are golden.

2

Prepare the Arepas and garnish: Preheat oven to 400 F. In a medium bowl, add warm water (1 1/2 cup, 3 cups), and salt(1/2 tsp, 1 tsp). Slowly add and combine maserepa. You’re looking for a dough that doesn’t easily stick to your hands, is moldable and moist, and can be rolled into a ball. At fist the dough may appear too liquid but the maserepa will absorb water and thicken. Once you have that consistency, cover with a towel for 5 minutes. 

Open the red cabbage under running cold water to reduce the cabbage smell.  Separate the cilantro leaves from the stem. Set the garnishes aside.

3

Pan fry the arepas: Separate the dough in balls (6, 12).  Carefully press the ball between the palms of your hands to form into a roughly 1/2-inch thick disc. If it cracks a lot on the sides, your dough may need 1 to 2 tsp more water. A little cracking is normal. You can close the cracks by patting the edge with your hands. 

Heat the oil (1 tbsp, 2 tbsp) to a large pan. Heat on medium heat. Depending on the size of the pan you may have room for 6 or 4 arepas at a time.  Cook for 2-3 minutes or until deep golden brown, flip and cook an additional 2-3 minutes on the other side.  

4

Bake the Arepas: Lower the oven to 350F to finish baking the plantain and bake the arepas. Transfer the arepas to a lined baking sheet and¬† bake for 20 minutes or until slightly puffed up and a little more golden brown in color. Let the arepas cool about 5 minutes and slice the arepa in half to build ”sandwiches”.

Note: the middle of the arepas will be sticky, we recommend using a bread knife and wiping it with a moist towel as required.  

5

Make the filling:  While the arepas are baking, cut the onion in small 1/2 cm dice. In a large pan, add the oil (1/2 tsp, 1 tsp). Rinse the black beans in a strainer. Turn on the heat to medium and add the black beans and onion diced. Cook about 6 minutes.  Add the second half adobo spice and water (1/4 cup, 1/2 cup) combine and cook until the water reduces and a sauce forms Рabout 2 minutes. 

6

Fill, Garnish and Serve: Fill each aerepas with the black bean filling, the guacamole crema, red cabbage and roasted plantain. Garnish each aerepa with cilantro. Serve 3 arepas per person.

Note: These may appear small but they are very filling.

Ingredients

Included

2 portions

4 portions

plantain

1

2

adobo spice

1 1/2 tsp

3 tsp

masarepa

1 1/2 cup

3 cups

cilantro

3 gr

6 gr

red cabbage

75 gr

150 gr

onion

1 small

1 medium

black beans

1 cup

2 cups

guacamole crema

3 tbsp

1/3 cup

oil*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

salt*

1/2 tsp

1 tsp

warm water*

1 1/2 cup

3 cups

water*

1/4 cup

1/2 cup

Recommended Wine Pairing

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

sterling vintner;s pinot noir

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

pelee island gewurztraminer VQA

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

CABBAGE 
Cabbage is a great source of several powerful antioxidants including, lutein, zeaxanthin, sulforaphane and indole-3-carbionole. 1 serving of cabbage contains 85% of the body’s daily requirement for vitamin K, and over half of our vitamin C requirements.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods 
Serve ‚Äúyum‚ÄĚ foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

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 by completing step 6:

  • Fill,¬†Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

South American Arepas

Have you ever tried arepas? Arepas are a classic South American dish which are gaining in popularity in North America. These beautiful little corn pockets are filled with adobo pork, guacamole crema, roasted adobo plantain and topped with cilantro. Plantains are a staple of South American cuisine. These adobo roasted plantain are a delicious introduction to this exotic vegetable. Plantains look like bananas but eaten unripe they are starchy like a potato.¬† This easy and exotic dish provides a balance of creamy avocado creama, spicy adobo pork, crunchy red cabbage and savoury adobo plantain. You will fall in love with this dish ūüôā

Featured Local Products

Tools

Preparation

1

Prepare the plantain: Preheat oven to 400 F. Peel and slice the plantain into ¬Ĺ-inch rounds. Place the plantain slices on a lined baking sheet. Coat with oil (1/2 tsp,¬†1¬†tsp) and sprinkle half the adobo spice on the plantain. Bake for 20 to 30 minutes until the plantain are golden.

2

Prepare the Arepas and garnish: Preheat oven to 400 F. In a medium bowl, add warm water (1 1/2 cup, 3 cups), and salt(1/2 tsp, 1 tsp). Slowly add and combine maserepa. You’re looking for a dough that doesn’t easily stick to your hands, is moldable and moist, and can be rolled into a ball. Once you have that consistency, cover with a towel for 5 minutes. 

Open the red cabbage under running cold water to reduce the cabbage smell.  Separate the cilantro leaves from the stem. Set the garnishes aside.

3

Pan fry the arepas: Separate the dough in balls (6, 12).  Carefully press the ball between the palms of your hands to form into a roughly 1/2-inch thick disc. If it cracks a lot on the sides, your dough may need 1 to 2 tsp more water. A little cracking is normal. You can close the cracks by patting the edge with your hands. 

Heat the oil (1 tbsp, 2 tbsp) to a large pan. Heat on medium heat. Depending on the size of the pan you may have room for 6 or 4 arepas at a time.  Cook for 2-3 minutes or until deep golden brown, flip and cook an additional 2-3 minutes on the other side.  

4

Bake the Arepas: Lower the oven to 350F to finish baking the plantain and bake the arepas. Transfer the arepas to a lined baking sheet and¬† bake for 20 minutes or until slightly puffed up and a little more golden brown in color. Let the arepas cool about 5 minutes and slice the arepa in half to build ”sandwiches”.

Note: the middle of the arepas will be sticky, we recommend using a bread knife and wiping it with a moist towel as required.  

5

Make the filling:  While the arepas are baking, cut the onion in small 1/2 cm dice. In a large pan, add the oil (1/2 tsp, 1 tsp). Turn on the heat to medium and add the ground pork and onion diced. Cook about 8 minutes.  Add the second half adobo spice and combine. 

Note: Ensure ground pork¬†is cooked to at least 165¬įF

6

Fill, Garnish and Serve: Fill each aerepas with the pork filling, the guacamole crema, red cabbage and roasted plantain. Garnish each aerepa with cilantro. Serve 3 arepas per person.

Note: These may appear small but they are very filling.

Ingredients

Included

2 portions

4 portions

plantain

1

2

adobo spice

1 1/2 tsp

3 tsp

masarepa

1 1/2 cup

3 cups

cilantro

3 gr

6 gr

red cabbage

75 gr

150 gr

onion

1 small

1 medium

ground pork

200 gr

400 gr

guacamole crema

3 tbsp

1/3 cup

oil*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

salt*

1/2 tsp

1 tsp

warm water*

1 1/2 cup

3 cups

Recommended Wine Pairing

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

sterling vintner;s pinot noir

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

pelee island gewurztraminer VQA

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

CABBAGE 
Cabbage is a great source of several powerful antioxidants including, lutein, zeaxanthin, sulforaphane and indole-3-carbionole. 1 serving of cabbage contains 85% of the body’s daily requirement for vitamin K, and over half of our vitamin C requirements.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods 
Serve ‚Äúyum‚ÄĚ foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

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 by completing step 6:

  • Fill,¬†Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information