Za’atar bowl

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 chickpea, 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¬†(¬ľ tsp,¬†1/2 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 chickpea: 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¬†(¬ľ 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 chickpea on the baking sheet. Cook for an additional 10 minutes until the vegetables are fully cooked.¬†

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 chickpea, 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.

*Gluten friendy: barley is replaced by brown rice

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar chickpea

1 cup

2 cups

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

mixed greens

50 gr

100 gr

pea sprouts

3 gr

6 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

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

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

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

Za’atar Trout

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

Recommended Wine Pairing

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

campo-viejo-tempranillo-rioja[1]

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

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Featured Saskatchewan Products

Tags

Note: We cannot guarantee any dish is allergen free. 

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

Tools

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar trout

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

sunflower sprouts & arugula

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

legend2

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, ¬ľ tsp) Bring to a boil, cover and let simmer 25 minutes.¬†

2

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

3

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

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

4

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

5

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

6

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

Bon Appétit!

Nutritional Information

Falafel pita

Have you ever made pan cooked falafels? They are healthy and super easy to make! After making this recipe we are sure you will feel confident making falafels at home whenever you get a craving for them. This falafel pita is served with a tahini sauce, black olives, cucumber,tomatoes and lettuce!  Yummy!

Note: Each portion includes 2 pitas.

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You will need:

Preparation

1

Prepare the parsley: Wash and rinse all produce. Finely cut the parsley. 

2

Combine the dry ingredients:  In a medium bowl, add the falafel mix and fresh parsley, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Combine all ingredients. 

3

Prepare the falafels: Gradually add warm water (3 tbsp to 1/3 cup, 1/3 to 2/3 cup, 2/3 cup to 1 1/3 cup), 1 or 2 tbsp at a time to the dry ingredients until the dough forms and balls of dough can take shape. Let the falafel dough rest for about 5 minutes. 

4

Prepare vegetables and black olives: While the falafel dough is resting, remove the pits from the black olives. Cut the cucumber and tomatoes in 1/2 cm slices. 

5

Cook the falafels and heat the pitas: Heat the oven to 350F to heat the pita. Add the oil  (1 tbsp, 2 tbsp, up to 3 tbsp (cook in 2 batches to not overcrowd the pan) to a large pan. Turn on the heat to medium-high. With a spoon, place about 1 tbsp of falafel dough in the pan. Ensure to not overcrowd the pan, you may need to cook the falafels in 2 batches. Cook the falafels about 3-4 minutes, turn them and cook for an additional 3-4 minutes. Set the cooked falafels aside on a plate. 

Place the pitas in the oven for 2-3 minutes. 

6

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumber, black olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve. Each portion includes 2 pitas

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Falafel mix

2/3 cup

1 1/3 cup

2 cup

fresh parsley

3 gr

6 gr

9 gr

tomato

140 gr

280 gr

420 gr

cucumber

1

2

3

romaine lettuce

60 gr

120 gr

180 gr

black olive

30 gr

60 gr

90 gr

tatziki sauce

150 ml

300 ml

600 ml

pita

4

8

12

Cooking with Kids

Lacey Engel, Registerd Dietician

Owner of Beyond Baby Nutrition

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 & 6:

  • Combine the dry ingredients
  • Assemble & serve

Health fact

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Royal Lebanese couscous

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 Ingredients

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 ‚Äď 18 minutes. Using a strainer, strain and rinse the quinoa.

2

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.

3

Cook the onion and carrot: 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.

4

Add the vegetables & chickpeas: Add the zucchini, Lebanese chickpeas, 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 chickpeas. 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 plums

3 tbsp

1/3 cup

9 tbsp

spiced chickpeas

200 gr

400 gr

600 gr

mint

3 gr

6 gr

9 gr

Dr. Herrington's Health Fact

Regina Naturopathic

CHICKPEAS

Chickpeas are high in protein, vitamins and minerals, and contain a beneficial type of fibre, that promotes digestive health, heart health (by improving cholesterol levels), and even weight loss and diabetes.

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 and chickpeas
  • Garnish and serve

Ingredients

  • onion
  • lebanese couscous: wheat flour, water, salt
  • carrot
  • zucchini
  • mint
  • dried apricot & plumbs
  • Lebanese chickpeas: chickpeas, 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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information