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Greek power bowl

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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.

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, add the Greek spice, combine and set aside.

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

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.

Nutritional Information

Green Curry Coconut Bowl

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We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with spiced chickpeas is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Tools

knife
cutting board
strainer
baking sheet
non-stick liner or parchment paper
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Heat the oven to 375F to roast the chickpeas. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Roast the Spiced Chickpeas: Line a baking sheet with a non-stick liner or parchment paper. Place the spiced chickpeas on the baking sheet with oil (1/2 tsp, 1 tsp) and salt (1/4 tsp, 1/2 tsp). Place the chickpeas on a single layer and cook until roasted – about 10 to 15 minutes.

3

Prepare the vegetables: Cut the lime in segments. Cut the broccoli in small fleurets. Place the broccoli in a glass bowl and steam it in the microwave for about 1 minute to 90 seconds. Shred the carrots. Separate the cilantro leaves.

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced chickpeas, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced chickpeas

1 cup

2 cups

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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!

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

Cook the quinoa
Assemble & 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

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Green Curry Coconut Chicken Bowl

Posted on by

We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with turkey is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

Featured Saskatchewan Products

Tools

knife
cutting board
strainer
pan
vegetable shredder
glass bowl
small pot

Preparation

1

Cook the quinoa: Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Cook the Turkey: Heat the oil (1/2 tsp, 1 tsp) at medium heat in a pan. Add the Spiced turkey slices and salt (1/4 tsp, 1/2 tsp) to the pan and cook, steering regularly, until fully cooked – about 15 minutes.

Note: Ensure the turkey is cooked to at least 165F

3

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes.

4

Assemble & Serve: In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced turkey, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced turkey slices

200 gr

400 gr

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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!

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

Cook the quinoa
Assemble & 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.

Weight Watchers Smart Points

Nutritional Information

Braised Beet Lentils

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This beet braised lentils is inspired by the french classic cassoulet. Beets and lentils compliment each other to create this comforting and healthy dish.

Featured Saskatchewan products

You Will Need

Preparation

1

Prepare the vegetables: Wash and clean all produce.

Peel the beets. Cut the beet, onion and celery in 1 cm dices.

2

Cook the onion: In an oiled pot on medium heat, add the onion and cook for 4 minutes.

Add the beets and celery to the onion. Season with salt & pepper.

3

Start the lentils: Strain the lentils with bay leaf and rinse well. Add the lentils with bay leaf to the vegetables. Add water* (2 cups, 4 cups, 6 cups). Season with salt & pepper.

*Note: The water should covers the lentils by about 2 cm.

4

Cook the lentils and vegetables: Bring to a boil. Reduce heat and cook for 20-25 minutes, until the lentils are just tender, adding more water if necessary.

5

Garnish & serve: Cut the carrot tops in about 1 inch pieces. Garnish the lentils with carrot tops.

Bon Appétit

What's in my kit

Included

2 Portions

4 Portions

6 Portions

French lentils & Bay leaf

1 cup

2 cups

3 cups

Onion

1 small

2 medium

1 large

Beets

200 gr

400 gr

600 gr

celery

100 gr

200 gr

300 gr

Garlic

2 cloves

4 cloves

6 cloves

carrot tops

3 gr

6 gr

9 gr

Health Fact

Dr. Craig Herrington, Naturopath

Owner: Regina Naturopathic

BEETS
Interestingly, using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Lacey Engel, Registered Dietitian

Owner: Beyond Baby Nutrition

Introducing new foods
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.

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

Prepare the rosemary
Garnish & serve

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Lighting Rock, Pinot Noir 2017
A delightfully delicate and light bottle of rose petals and cherries.
Region: Okanagan, Canada
Colour: Red
Alcohol: 12%

Alto Landon, MilHistoria 2017
Intense and bright picota cherry colour. The nose is clean and intense, lots of black fruits, candy and floral notes. A medley of plum, strawberry, black cherry and black currant with undertones of white pepper, earthy notes, and a very pleasant balsamic end with a hint of sweetness.
Region: Manchuria, Spain
Colour: Red
Alcohol: 14%

Ingredients

Lentils & bay leaves
beets
onion
celery
garlic
carrots tops

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Green arepas with black beans

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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 beans, guacamole crema, cucumber, ricotta cheese and topped with green onion. This super easy and exotic dish is an amazing week night super.

Featured local products

You will need

Preparation

1

Prepare the arepas: Preheat the oven to 350F. In a bowl, add 1 1/2 cup(2p), 3 cups (4p), 4 1/2 cups(6p) of warm water. Season with salt (1/2 tsp(2p), 1 tsp(4p), 1 1/2 tsp(6p)). Slowly add maserepa. Combine.

You are looking for a dough that doesn’t easily stick to your hands, is moldable, moist and can be rolled into a ball.

Cover with a towel. Let sit for 5 minutes.

Want see how areapas are made?
Watch this video from Minimalist Baker to see the perfect texture of the dough and how to form the arepas:

2

Prepare the garnish: Wash and rinse all produce.

Cut green onion and cucumber in thin slices.

Cut the onion in small dice.

3

Form & pan fry the arepas: Separate the dough in balls (3 per portion). Carefully press the ball between wet palms to form into a roughly 1/2-inch thick disc*.

Heat a drizzle of oil in a pan on medium heat. Ensure the arepas do not touch. Cook for 3-4 minutes per side.

*Note: A little cracking is normal. You can close the cracks by patting the edge with wet hands.

4

Bake & cut the arepas: Transfer the arepas to a lined baking sheet. Bake for 20 minutes.

Let the arepas cool for 5 minutes.

Slice the arepa 3/4 of the way around, leaving a seam on the edge to easily stuff them.

5

Make the filling: Heat a drizzle of oil in a pan on medium heat. Add the onion. Cook for 5 minutes.

Rince the black beans in a colander.

Add the adobo spice, black beans and 1/4 cup(2p), 1/2 cup(4p), 1 3/4 cup(6p) water. Cook for 3-5 minutes until a sauce is formed.

6

Fill, garnish and serve: Fill each aerepa with black bean filling, guacamole crema and cucumber slices. Garnish each aerepa with ricotta and green onion*.

*Note: Arepas are very filling.

In my kit

Included

2 portions

4 portions

6 portions

masarepas

1 1/2 cups

3 cups

4 1/2 cups

onion

1 small

1 medium

1 large

black beans

1 cup

2 cup

3 cup

green onion

Adobo spice

1 tsp

2 tsp

3 tsp

Ricotta

2 tbsp

1/4 cup

1/3 cup

mini cucumber

guacamole crema

3 tbsp

1/3 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

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

Health fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

BLACK BEANS
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods
Serve “yum” 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 5 & 6:

Assemble
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Pork green arepas

Posted on by

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, black beans, guacamole crema, cucumber, ricotta cheese and topped with green onion. This super easy and exotic dish is an amazing week night super.

Featured Local Products

You Will Need

Preparation

1

Prepare the Arepas: Heat the oven to 350F to cook the arepas. In a medium bowl, add warm water (1 1/2 cup, 3 cups, 4 1/2 cups), and salt (1/2 tsp, 1 tsp, 1 1/2 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.

Want see how areapas are made?
Watch this video from Minimalist Baker on how to make perfect arepas:

2

Prepare the garnish: Wash and rinse all produce. Cut green onion in 1/4 to 1/2 cm slices. Cut the cucumber in 1/4 to 1/2 cm slices.

3

Pan fry the arepas: Separate the dough in balls (6, 12, 18). 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 1 tbsp oil 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. If you need to make multiple batch add 1 tbsp of oil when you start a new batch in the pan – as required. Cook for 3-4 minutes or until deep golden brown, flip and cook an additional 3-4 minutes on the other side.

4

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 3/4 of the way around, leaving a seam on the edge to easily stuff them.

Note: It is normal that the dough in the middle of the arepas is sticky. Cut the arepas using a bread knife.

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, 1 1/2 tsp). Turn on the heat to medium and add the ground pork and onion diced. Cook about 8 minutes. Rice the black beans in a colander. Add the adobo spice, black beans, and water (1/4 cup, 1/2 cup, 3/4 cup). Combine and stir for about 3-5 minutes until most water evaporates and a sauce is formed.

Note: when the stew is finished ensure ground pork is cooked to at least 165°F

6

Fill, Garnish and Serve: Fill each aerepas with the pork and black bean filling, the guacamole crema and cucumber slices. Garnish each aerepa with ricotta and green onion. Serve 3 arepas per person. These may appear small but they are very filling.

Included

2 portions

4 portions

6 portions

masarepas

1 1/2 cups

3 cups

4 1/2 cups

onion

1 small

1 medium

1 large

ground pork

150 gr

300 gr

450 gr

black beans

1/2 cup

1 cup

1 1/2 cup

green onion

Adobo spice

1 tsp

2 tsp

3 tsp

Ricotta

2 tbsp

1/4 cup

1/3 cup

mini cucumber

guacamole crema*

3 tbsp

1/3 cup

1/2 cup

oil

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

1 1/2 tsp + 3 tbsp

salt

1/2 tsp

1 tsp

1 1/2 tsp

water

1/4 cup

1/2 cup

3/4 cup

warm water

1 1/2 cup

3 cup

4 1/2 cup

*Guacamole Crema: Sour Cream + guacamole

Recommended Wine Pairing

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

BLACK BEANS
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods
Serve “yum” 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 5 & 6:

Assemble
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Winter Quinoa Bowl

Posted on by

Take a big bowl of this salad and taste the rich flavours of cherries, cranberries, pumpkin seeds, spinach, roasted beets and crunchy carrots. This quinoa bowl is topped with a sweet and tangy cherry balsamic and maple dressing. This hardy dish will give you loads of fiber and proteins to keep you full for hours!

Featured Local Products

Tools

knife
cutting board
pot
fork
vegetable peeler
vegetable shredder

Preparation

1

Prepare and cook the quinoa: Heat the oven to 400F. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cups, 3 cups), salt (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

2

Prepare & cook the beets Rinse and dry all produces. Peel the beets. Cut the beets in dices of about 1 cm thick. Place the beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through.

3

Prepare carrots and parsley While the beets and quinoa are cooking, peel and shred the carrots. Cut the fresh parsley in about 1/2 cm pieces/

4

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

5

Assemble & Serve: In individual bowls place the cooked quinoa, spinach, roasted beets, shredded carrot, dried cherries, cranberries and pumpkin seeds and fresh parsley. Drizzle each bowl with about 3 tbsp of cherry balsamic maple dressing. Serve.

Note: this bowl is also delicious the following day. Add the dressing just before service to ensure the vegetables stay crunchy.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Quinoa

3/4 cup

1 1/2 cup

spinach

90 gr

180 gr

beet

275 gr

550 gr

carrot

dried cherry, cranberry and pumpkin seeds

3 tbsp

1/3 cup

fresh parsley

4 gr

8 gr

Cherry balsamic maple dressing

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cups

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

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

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

Assemble & serve

Recommended Wine Pairing

LIVING SKY WINERY CURRANT
A dry, red-style wine with good acidity and a distinct currant flavour.
Region: Saskatchewan
Alcohol: 13.1%
Price (SLGA): $23.30

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Saskatchewan
Alcohol: 12.1%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean sunshine on quinoa

Posted on by

This beautiful sunshine filled bowl is the perfect supper during a sunny day. It is filled with 2 proteins: quinoa and chickpeas (in the roasted bell pepper and lemon dressing). This Mediterranean dish is filled with tomatoes, cucumber, spinach, quinoa, black olives and is topped with roasted bell pepper and lemon dressing. This recipe is super easy and delicious!

Featured Local Products

You will need

Preparation

1

Start the quinoa: Cook the quinoa like pasta.

Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 minutes. Using a strainer, strain and rinse the quinoa.

2

Heat the chickpeas & finish the quinoa: Add the lemon chickpeas to the quinoa. Let heat through while completing step 3.

Using a strainer, strain and rinse the quinoa.

3

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

4

Serve – Bowl style: In individual bowls place the quinoa, spinach, cucumber, tomatoes and kalamata olive. Drizzle each bowl with sundried tomato lemon hummus. Serve. Serve. Combine all the ingredients together before eating to ensure a perfect bite everytime.
Drizzle each bowl with sundried tomato lemon hummus. Serve.

Zesty tip: This dish is also delicious the following day. Add the hummus just before eating – the vegetables will stay crunchy.

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

lemon chickpeas

220 gr

440 gr

660 gr

spinach

70 gr

140 gr

210 gr

mini cucumber

tomato

kalamata olives

30 gr

60 gr

90 gr

sundried tomato lemon dressing

80 ml

260 ml

340 ml

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

LEMON
Lemon are not only a rich source of vitamin C, but the juice can also help the body extract beneficial phytonutrients from other food. One study found that adding lemon to vegetables made the nutrients in those vegetables 30% more absorbable!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Slowly introduce new flavours to children: e.g. Sundried tomatoe lemon hummus.

Making this recipe with kids?
Ask the child to help in step 3 & 4.

Wash and rinse all produce. Remove the pits from the kalamata olives.
Serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peanut & chicken stew

Posted on by

Let’s cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious.

Featured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the onion & chicken: Cut the chicken in medium dice. Dice the onion.

In an oiled pan on medium heat, cook the chicken and onion for 5 minutes.

Note: when the stew is finished ensure chicken is cooked to at least 165°F

3

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

5

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

6

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

spiced chicken

220 gr

440 gr

660 gr

zucchini

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1 1/2 cup

2 1/4 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

PEANUTS
Peanuts are an important souce of protein, fibre, monounsaturated fats, vitamin E, folate, and magnesium. One study, found that consuming 2-3oz of peanuts per day, improved cardovascular health and memory.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweet potatoes) slowly to children. You can encourage children to cut the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries..
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

EXCELSIOR CHARDONNAY
Lively flavours of green apple, citrus and pineapple on a full, creamy palate. Hints of peach, orange blossom and mineral combine with delicate toasty notes.
Region: Western cape, South Africa
Colour: White
Alcohol: 14%
Price (SLGA): $15.71

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peanut stew

Posted on by

Lets cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious. It is a delicious source of protein for vegetarians and vegans. Yum!

FEatured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

3

Cook the vegetables: In an oiled pan on medium heat, cook the onion for 5 minutes.

Add the zucchini, sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, black beans, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

4

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

5

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

okra

20 gr

40 gr

60 gr

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1/2 cup

3 cup

black beans

1 cup

2 cup

3 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweeet potato) slowly to children. You can encourage children to cut the the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries.
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

Tags

Note: We cannot guarantee any dish is allergen free.