Greek pita

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These super easy and quick pitas are perfect for a busy night! After making this recipe we are sure you will be ready to take on anything! This pita is served with meatballs, tatziki sauce, Kalamata olives, cucumber, tomatoes and lettuce! Yummy!

Featured Saskatchewan Products

You will need:

Preparation

1

Setup & prepare the vegetable: Preheat the oven to 400F. Wash and rinse all produce.
Remove the pits of the kalamata olives. Thinly slice the cucumber and tomatoes.

2

Cook the falafels: Place the Falafels on a lined baking sheet. Cook for 14 minutes.

3

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

4

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, kalamata olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve.

Bon Appétit!

In your kit

included

2 portions

4 portions

6 portions

falafels

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

kalamata olives

30 gr

60 gr

90 gr

tatziki sauce

100 ml

200 ml

300 ml

pita

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 2 & 4:

Remove the pits from the kalamta olives
Assemble their pitas with the garnish of their choice

Heath fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CHICKPEAS:
As a crop, chickpeas help restore depleted soil, require no fertilizer, and the leaves act as natural insecticides.

Recommended Wine Pairing

LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53

BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52

Rainbow chicken bowl

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This bright and colorful bowl is filled with the nutritious goodness of 3 superfoods: quinoa, spinach + red cabbage! This dish keeps you feeling full thanks to the combination of protein and fiber in these superfoods. This bowl is so easy to make you will be surprised how fast supper is on the table! This dish is filled with colorful vegetables and finished with a delicious orange dijon dressing.

Featured Saskatchewan Products

You will need:

Preparation

1

Cook the Chicken and Boil Water for the Quinoa: Turn on the oven at 375F for the chicken. Bring the water (4 cups, 8 cups, 12 cups) to a boil in a pot on high heat for the quinoa.

Place the lemon chicken on a non stick lined baking sheet, coat the chicken with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Once the oven is hot, bake the chicken for about 20 minutes*. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.

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

2

Cook the Quinoa: Place the quinoa in a strainer and rinse well.

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

3

Prepare the Vegetables: Wash and rinse all produce. Cut the carrots and the cucumber in 1/2 cm slices. Cut the bell pepper in 1/2 cm slices.

4

Assemble & serve: In individual bowls place the cooked quinoa, lemon chicken, carrots, bell pepper, red cabbage, spinach and cucumber. Garnish with orange dijon dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

lemon chicken breast

220 gr

440 gr

660 gr

quinoa

2/3 cup

1 1/3 cup

2 cup

mini cucumber

carrot

100 gr

200 gr

300 gr

pepper

red cabbage

100 gr

200 gr

300 gr

spinach

60gr

120gr

180gr

orange dijon dressing

3 tbsp

1/3 cup

9 tbsp

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 3 & 4:

Prepare the vegetables
Assemble & serve

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE
A study found that women that regularly consumed cabbage and other cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale) had fewer menopausal symptoms.

Recommended Wine Pairing

Greek pita

Posted on by

Featured Saskatchewan Products

You will need:

Preparation

1

Setup & prepare the vegetable: Preheat the oven to 400F. Wash and rinse all produce.
Remove the pits of the kalamata olives. Thinly slice the cucumber and tomatoes.

2

Cook the meatballs:Place the Greek meatballs on a lined baking sheet. Cook for 20 minutes.

3

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

4

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, kalamata olives, meatballs and drizzle with the tatziki sauce. Roll up the pitas and serve.

Bon Appétit!

In your kit

included

2 portions

4 portions

6 portions

Greek meatballs

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

kalamata olives

30 gr

60 gr

90 gr

tatziki sauce

100 ml

200 ml

300 ml

pita

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

Making this recipe with kids?
Ask the child to help by completing step 2 & 4:

Remove the pits from the kalamta olives
Assemble their pitas with the garnish of their choice

Heath fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

SEASONAL VEGTABLES
Eating seasonal vegetables, ideally local if possible, is not only an important environmental strategy, but also has many health benefits. Vegetables grown in season, have higher soluble vitamins and flavonoids (those disease fighting powerhouses).

Recommended Wine Pairing

Royal Lebanese chicken couscous

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Get ready to travel to Libanon and discover it’s fresh, invigorating and flavourful cuisine. This dish is filled with warm and rounded Middle Eastern aromatics, like cinnamon and cumin, offset by cooling fresh mint. This traditional Lebanese couscous is the shape of small peas which is completely different from tiny fluffy grains of north African couscous.

Featured Saskatchewan Producers

You will need

Preparation

1

Cook Lebanese couscous: Dice the onion. Place half the onion in a pot with water (4 cups, 6 to 8 cups, 10 cups). Season with salt. Bring to a boil. Add the Lebanese couscous and cook for 12 minutes. Strain the couscous. Gluten Friendly- Cook the quinoa: Cook the quinoa like pasta.

Add the quinoa to 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

Cook the chicken: Cut the Lebanese chicken into strips. place the chicken in an oiled pan. Season with salt & pepper. Cook for 7-10 minutes. Set the chicken aside.

*Note: ensure poultry is cooked to at least 165°F

3

Preparation: Wash and dry all produce. Peel the carrot, slice the carrot and zucchini in thin slices. Roughly chop the dried apricot and plums and mint.

4

Cook the vegetables: In an oiled pan, add the onion and the carrot. Cook for 5 minutes. Add the Lebanese spice blend and season with salt & pepper. Cook for 1 minute, stirring constantly. Add the zucchini, dried apricots and plums, water (1/4 cup, 1/2 cup, 3/4 cup). Combine, keep the heat on medium and cook for 6 minutes. Add water 1 tbsp at a time if the pan dries out.

5

Finish the Lebanese couscous: In an oiled pot on the heat to medium/high, add the Lebanese couscous, fry for 5 minutes, stirring every minute or two. Add the vegetables and chicken. Combine.

Gluten Friendly- Combine: Add the quinoa and chicken to the vegetables. Combine

6

Garnish & serve: In individual bowls, place the couscous and garnish with mint. Serve.

What's in my kit

2 portions

4 portions

6 portions

onion

1 small

1 medium

2 small

Lebanese couscous

150 gr

300 gr

450 gr

carrot

75 gr

150 gr

225 gr

zucchini

1 small

1 medium

2 small

Lebanese spice blend

2 1/4 tsp

4 1/2 tsp

2 tbsp

dried apricot & plums

3 tbsp

1/3 cup

9 tbsp

Lebanese chicken

220 gr

440 gr

660 gr

mint

3 gr

6 gr

9 gr

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

Making this recipe for kids?
Feel free to go easy on the Lebanese spice blend.

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

Add the vegetables
Garnish and serve

Ingredients

onion
lebanese couscous: wheat flour, water, salt
carrot
zucchini
mint
dried apricot & plumbs
Lebanese chicken: chicken breast, paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.
Lebanese spice blend: paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.

Gluten friendly adaptation

quinoa instead of lebanese couscous

Note: We cannot guarantee any dish is allergen free.

Za’atar bowl

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

Featured Saskatchewan Products

Tools

Preparation

1

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

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

2

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

3

Cook the vegetables and fish: Place the tomatoes and half the green beans on a baking sheet lined with parchment or non-stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (¼ tsp, 1/2 tsp), pepper (1/8 tsp, 1/4 tsp) and Za’atar Spice blend. Combine to evenly coat the vegetables. Cook for about 5 minutes in the oven. Take the baking sheet out of the oven and place the za’atar Northern Pike on the baking sheet. Cook for an additional 7-10 minutes depending on how thick the fish is. The best way to check for doneness is to use a fork to gently prick the fish, and if it flakes easily and is opaque it’s ready. Make sure to not overcook.

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

4

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

5

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

6

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

rice - gf only

1/2 cup

1 cup

Za'atar northern pike

240 gr

480 gr

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

pea sprouts

3 gr

6 gr

mixed greens

30 gr

60 gr

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

Toast the almonds
Assemble and serve

Recommended Wine Pairing

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

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

Turkey Za’atar bowl

Posted on by

Fill your home with the luxurious smells of the middle east with this Za’atar fall bowl. Pearl barley is topped with roasted za’atar turkey, 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 (¼ tsp, 1/2 tsp) . Bring to a boil, cover and let simmer 25 minutes.

2

Cut 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 turkey: Place the za’atar turkey, 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 15 minutes until the turkey is fully cooked.

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

4

Prepare the garnish: 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 za’atar turkey, baked vegetables, raw green beans, black olives, toasted almonds, arugula & greens & pea sprouts and garnish with about 2 tbsp of za’atar lemon dressing. Serve.

*Gluten friendy: barley is replaced by brown rice

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar turkey

200 gr

400 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 & arugula & greens

50 gr

100 gr

brown rice - gf only

2/3 cup

1 1/3 cup

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

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking for kids?
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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Lebanese chickpea pita

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We’ve taken everything that’s delicious about the Mediterranean to bring you this easy, nourishing pita. This pita is filled with warm Lebanese spices, creamy garlic and lemon sauce and tangy pickled beets. This dish is ready under 25 minutes and will be a show stopper at the table tonight!

Featured Saskatchewan Products

You will need:

Preparation

1

Roast the chickpeas: Preheat the oven to 375F.

On a lined baking sheet, place the chana chaat chickpeas. Season with salt and drizzle with oil. Bake until the chickpeas are slightly crispy, 10 to 15 minutes.

2

Prepare the vegetables: Rinse and dry all produces. Cut the tomato in half then in thin slices.

3

Make the lemon garlic sauce: Zest the lemon and juice it.

Place the yogurt garlic sauce in a bowl. Add lemon zest 1/8 tsp(2p), 1/4 tsp(4p), 1/2 tsp(6p) and lemon juice 1 tbsp(2p), 2 tbsp(4p), 3 tbsp(6p) to the yogurt garlic sauce. Season with salt & pepper.

4

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

5

Fill the pita: Place the romaine and tomato on each pita. Add the chana chaat chickpeas, the yogurt garlic sauce and the pickled parsnips to the pita.

6

Serve: Roll up the pita, cut in half and serve.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

Chana Chaat Chickpeas

200 gr

400 gr

600 gr

yogurt garlic sauce

1/3 cup

2/3 cup

1 cup

romaine lettuce

100 gr

200 gr

300 gr

tomato

pita

pink pickled parsnips

50 gr

100 gr

150 gr

lemon

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

YUM FOODS
Serve “yum” foods with new food. When your child sees food they recognize it mayentice them to explore other, new foods too.

RECIPE TIP
Introduce new flavours slowly to children. You can encourage children to try the pink pickled turnip and add it to their pita if they want. 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 4 & 5:

Place the vegetables in the pita & finish the sauce
Finish filling the pita

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

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

Ingredients

Yogurt garlic sauce: greek yogurt, garlic, cumin, coriander, salt.
Chana Chaat chickpeas: chickpeas, cumin, paprika, cardamom, ginger cinnamon, turmeric, coriander, black pepper.
Pickled turnips: Turnips, beets, vinegar, salt (Amados – Regina).
Pita: Medium whole wheat pita (Amados – Regina).
Lettuce
Tomato
Lemon

No dairy adaptation:

Yogurt garlic sauce: coconut milk, garlic, cumin, coriander, salt

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Lebanese chicken pita

Posted on by

We’ve taken everything that’s delicious about the Mediterranean to bring you this easy, nourishing pital. This pita is filled with warm Lebanese spices, creamy garlic and lemon sauce and tangy pickled turnips. This dish is ready under 25 minutes and will be a show stopper at the table tonight!

Featured Saskatchewan Products

You will need

Preparation

1

Cook the chicken: Preheat the oven to 375F.

Place the shawarma chicken on a lined baking sheet. Drizzle with oil and season with salt. Cook the chicken for 15 minutes*.

Once cooked, thinly slice the chicken.

*Ensure the chicken is cooked to a minimal internal temperature of 165F.

2

Prepare the vegetables: Rinse and dry all produces. Cut the tomato in half then in thin slices.

3

Make the lemon garlic sauce: Zest the lemon and juice it.

4

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

5

Fill the pita: Place the romaine and tomato on each pita. Add the shawarma chicken, the yogurt garlic sauce and the pickled turnips to the pita.

6

Serve: Roll up the pita, cut in half and serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

Shawarma chicken

220 gr

440 gr

660 gr

yogurt garlic sauce

1/3 cup

2/3 cup

1 cup

romaine lettuce

100 gr

200 gr

300 gr

tomato

pita

pickled turnips

1/4 cup

1/2 cup

3/4 cup

lemon

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

YUM FOODS
Serve “yum” foods with new food. When your child sees food they recognize it mayentice them to explore other, new foods too.

MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 4 & 5:

Place the vegetables in the pita & finish the sauce
Finish filling the pita

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

Ingredients

Garlic yogurt: greek yogurt, garlic, cumin, coriander, salt
Shawarma chicken: chicken breast, cumin, paprika, cardamom, ginger cinnamon, turmeric, coriander, black pepper.
Pickled turnips (Amados – Regina)
Pita: Medium whole wheat pita (Amados – Regina)
Lettuce
Tomato
Lemon

No dairy adaptation:

Garlic yogurt: coconut milk, garlic, cumin, coriander, salt

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mediterranean chicken couscous

Posted on by

This beautiful dish features lebanese couscous with spiced chicken, carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

Featured Saskatchewan Products

Tools

knife
colander
cutting board
large pot
baking sheet
non stick liner
medium pan

Preparation

1

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

2

Cook the vegetables: Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spices, salt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes.

Add water (1 1/3 cup, 2 2/3 cup) to the roasted coucous. Bring to a boil on high heat. Cover and let simmer on low-medium heat for 14-16 minutes – for al dente couscous. Remove from the heat and let rest. Mix with a fork to separate the couscous grains.

*Gluten Friendly
Prepare and cook the quinoa: Add water (4 cups, 8 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Cook the chicken: Cut the spiced chicken breast in 1 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp). Turn on the heat to medium and add the spiced chicken breast and cook until the fully cooked – about 6 minutes. Set aside in a small bowl.

Note: Ensure chicken is cooked to at least 165°F

5

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves.

In the same pan you cooked the chicken, add the cooked carrots, chicken, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out.

Gluten friendly: Add the cooked quinoa instead of Lebanese couscous.

6

Garnish and Serve: In individual bowls, place the couscous and garnish with fresh mint. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chicken

200 gr

400 gr

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb + 1/2 tsb

2 tbsp + 1 tsb + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 1/3 cup + 1/4 cup

2 2/3 cup + 1/2 cup

*GF only - Quinoa

2/3 cup

1 1/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

CARROTS
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?
Introduce dried fruit to children slowly. You can encourage children to cut the dried fruit and try them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. Feel free to leave out the dried fruit and only add them to the plates as desired.

Making this recipe with kids?
Ask the child to help by completing step 3, 4 & 5 :

Cook the couscous
Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
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

Mediterranean couscous

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This beautiful dish features couscous with spiced carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

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Tools

knife
colander
cutting board
large pot
baking sheet
non stick liner
medium pan

Preparation

1

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

2

Cook the vegetables and chickpeas: Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spices, salt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden. When the vegetables have 15 minutes left in the oven, add the marinated chickpeas to the baking sheet and continue to bake for 15 minutes.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes.

*Gluten Friendly
Prepare and cook the quinoa: Add water (4 cups, 8 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves.

In a large pan, add the cooked carrots, chickpeas, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out.

5

Garnish and Serve: In individual bowls, place the couscous and garnish with fresh mint. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chickpeas

1 cup

2 cups

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb

2 tbsp + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 cup + 1/4 cup + 1/4 cup

2 1/2 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 3, 4 & 5 :

Cook the couscous
Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
Garnish & serve

Recommended Wine Pairing

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.