Classic burrito

Posted on by

To celebrate the warm days, try our signature classic burrito. These burritos are fresh, filling and flavourful! They are made served with a delicious yet healthy yogurt burrito sauce. Each burrito is filled with spiced veggie ground and black beans, lettuce, tomatos and rice. Use the rest of the burrito sauce as a dip!

Featured local producers

You will need

Preparation

1

Cook the rice: In a pot, bring 1 cup, 2 cups, 3 cups of water to a boil. Add salt, the jasmine rice, cover and cook on low heat for 11 to 12 minutes.

2

Cook the veggie ground: In an oiled pan, add the veggie ground. Season with salt. Break the veggie ground in small pieces. Cook for 8 minutes. Add the burrito spice and water (1/2 cup, 1 cup, 31 1/2 cup).

3

Add the black beans: Rinse the black beans in a strainer. Add the black bean to the veggie ground.

Cook for 3 to 5 minutes or until there is a bit of sauce left in the in the pan.

4

Prepare the garnish: Wash and rinse all produce. Cut the lime into 6 segments. Dice the tomato.

5

Assemble: Garnish each tortilla with the rice, veggie ground, black bean, vegetables and half the burrito sauce. Press the juice of a lime wedge on the filling. Roll into a burrito.

Gluten Friendly Assemble: Make tacos. In a pan (preferably cast iron) on medium high heat, warm each corn tortilla for 30 seconds per side. Flip using tongues. Fill each taco with the rice, veggie ground, black bean, vegetables and burrito sauce. Press the juice of lime wedges on the tacos.

6

Serve: Serve with the rest of the burrito sauce as a dip.

What's in my kit

2 portions

4 portions

6 portions

jasmine rice

100 gr

200 gr

300 gr

veggie ground

175 gr

350 gr

525 gr

burrito spice

10 gr

20 gr

30 gr

black beans

100 gr

200 gr

300 gr

lettuce

40 gr

80 gr

120 gr

tomato

40 gr

80 gr

120 gr

tortilla

lime

burrito sauce

70 gr

140 gr

210 gr

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

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Family style Serve each part of the meal family style and let your children make their own burrito. Cooking for kids? Go easy on the burrito spice as kids may find it spicy flavour. Making this recipe with kids? Ask the child to help with the following steps:

1. Add the jasmine rice to the boiling water.
2. Add the burrito spice and water.
5. Fill their burrito

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

jasmine rice
black beans
burrito spice: paprika, chili powder, cumin, garlic powder
veggie ground: Water, textured soy protein, onions, natural flavours, canola oil, salt, caramel, guar gum, cane sugar, spices, yeast extract, malt extract, vitamin and mineral blend. Contains soy, mustard and barley.
tortilla: enriched wheat flour, water, vegetable oil (canola or soy), sugar, salt, hydrogenated cottonseed oil, corn starch, potassium sorbate, baking powder, sodium propionate, cellulose gum, maltodextrin carrageeenan, fumaric acid.
burrito sauce: greek yogurt, paprika, chili powder, cumin, chipotle lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), salt, pepper.
tomato
lettuce
lime
love

Gluten Friendly adaptation

corn tortilla: corn, water, cellulose gum, guar gum, calcium hydroxide.
veggie ground: tofu (water, soybeans (non-GMO), magnesium chloride, calcium sulphate), nutritional yeast, all purpose liquid soy seasoning (vegetable protein from soybeans, water), paprika, maple syrup, garlic powder, salt.

Note: We cannot guarantee any dish is allergen free.

Nutritional Value

Nutritional Information

BBQ pulled pork tacos

Posted on by

These delicious BBQ pulled beef & pork tacos are sure to become one of your favourite! With its fresh flavours of lime, cilantro, radish and red cabbage complement perfectly the savoury pulled BBQ pork. When an amazingly delicious dinner in on the table within a few minutes you know you’ve got a show stopper!

Note: If you requested no red meat, steps to make pulled chicken are at the bottom of the page. The recipe will take 25 minutes to prepare with pulled chicken.

You will need

Preparation

1

Prepare the vegetables: Wash and rinse all produce. Cut the radishes in thin slices. Cut the lime in wedges and roughly chop the cilantro. Thinly slice the red cabbage.

2

Prepare the onion: Cut the onion in small dices.

3

Make the filling: Lightly oil a pan on medium-high heat. Cook the onion 5 minutes.

Add the pulled pork and adobo spice. Combine. Heat through 5 minutes. If needed, add water to ensure the pan is never dry.

4

Heat the tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them. Place the warm corn tortilla in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste good.

5

Assemble and Serve: Fill each taco shells, place the BBQ pulled pork, radish, and red cabbage. Garnish with cilantro. Serve with lime wedges.

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

Pulled beef pork

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

adobo spice

1 tsp

2 tsp

3 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

tortilla

Pulled chicken steps

1

Cook the chicken and onion: Add the oil (1/2 tbs, 1/2 tbs, 1 1/2 tbs) to a pan and heat on medium high. Sear the chicken about 2 minutes per side. Add the diced onion. Add the water (1/2 cup, 1 cup, 1 1/2 cup) and adobo spice. Cover the pan with it’s lid, reduce the heat to medium and cook for about 20 minutes. Keep an eye on the water to ensure the pan is never completely dry.

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

2

Finish the filling: Remove the lid from the pan. If there is any water left in the pan, increase to heat to medium high and let most of the water evaporate. Ensure to stir regularly when the heat is higher. Once the water is evaporated, using 2 forks pull the chicken. Add the maple BBQ sauce to the chcken and combine.

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SEASONAL VEGETABLES
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).

Cooking With Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen
Get those kids in the kitchen! Little ones as yound 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?
Go easy on the fresh cilantro as kids may not like it’s flavour.

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

Assemble & Serve

Recommended Wine Pairing

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Big “zesty” mac

Posted on by

This Big “Zesty” Mac recipe tastes just like your favourite McDonald’s burger with a local twist. This classic features juicy hamburger patties, sesame seed buns, pickles, onions and lots of secret sauce. The burgers are served with a side of oven baked fries.

Featured Saskatchewan products

You will need

Preparation

1

Setup & make the fries:
Wash and rinse all produce.Preheat the oven to 430F.

Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper. Bake 25 minutes or until fries are golden. Keep the oven on to heat the buns.

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

2

Cook the patties (BBQ or pan):
BBQ: Grill the beef and pork patties for 5 minutes per side or until fully cooked.
Pan: Place the beef and pork patties in a lightly oiled pan on medium heat for 6-7 minutes per side.

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

3

Prepare the toppings: Slice the onion and the pickles.

4

Melt the cheese & toast the buns: Place the cheddar cheese on the patty. Let melt.
Place the sesame buns on a baking sheet. Heat in the oven for 1-2 minutes.

BBQ note: Turn off the heat, toast the sesame buns for 1-2 minutes.

5

Assemble & serve: Place 1/2 tbsp big mac zesty sauce on each half bun. Top with a patty, lettuce, pickles and onion slices. Top each burger with the top bun. Serve with a side of baked fries and the rest of the big mac zesty sauce.

Bon appétit!

What's in my kit

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1020 gr

beef & pork patties

cheddar slices

pickle

20 gr

40 gr

60 gr

onion

1 small

1 medium

big "zesty" mac sauce

1/3 cup

2/3 cup

1 cup

lettuce

30 gr

60 gr

90 gr

sesame bun

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Ingredients

onion
potatoes
lettuce
cheddar slice: Partly Skimmed Milk, Modified Milk Ingredients, Bacterial Culture, Salt, Calcium Chloride, Microbial Enzyme, Annatto.
Beef and pork patties: Prairie Meats beef and pork hamburger patty.
pickles: Cucumbers, Water, White Vinegar, Salt, Calcium Chloride,sodium Benzoate, Natural Flavour, Oleoresin Turmeric, Tartrazine.
Sesesame bun: Enriched wheat flour, Water, Sugar, Yeast, Vegetable oil (canola or soybean), Sesame Seeds, Wheat gluten, Salt, Vinegar, Calcium propionate, Sorbic acid, Soybean lecithin.
big “zesty” mac sauce: Mayonaise (Rapeseed oil (78%), free range pasteurised EGG and EGG yolk (8,9%), water, spirit vinegar, sugar, salt, lemon juice concentrate, flavouring, antioxidant (calcium disodium EDTA), paprika extract.), ketchup ( tomato paste, ripe tomatoes, liquid sugar, white cinegar, salt, onion powder, spices), vinegar, pickle juice, Worcester Sauce (onions, water, apple cider vinegar, molasses, red wine vinegar, sugar, tamarinds, raw tamari soy sauce (water, organic soybeans, salt, organic alcohol [to preserve freshness], chili paste (chili, salt, distilled vinegar, preservatives [potassium sorbate, sodium bisulfite], xanthan gum), mustard seeds, ginger, salt, black pepper, cardamom, cloves), french dressing (water, soybean oil, sugar, vinegar, salt, mustard, paprika, xanthan gum (thickener), propylene glycol alginate (thickener), spices, calcium disodium edta (maintains flavour).), brown sugar, salt.

Gluten friendly adaptation

buns: Water, corn starch, liquid egg-white, tapioca starch, brownrice flour, soybean and/or canola oil, sugar, yeast, chicory rootinulin, psyllium husk, xanthangum, modified cellulose, cultured corn syrup solids, powdered cellulose,salt, citric acid, thiamine, riboflavin, niacin, iron, folate, amylase.may contain other soy.

Vegan adaptation

big “zesty” mac sauce: Veganaise (Expeller-Pressed Canola Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Soymilk Powder (Soybeans), Sea Salt, Lemon Juice Concentrate, Mustard Flour), ketchup ( tomato paste, ripe tomatoes, liquid sugar, white cinegar, salt, onion powder, spices), vinegar, pickle juice, Worcester Sauce (onions, water, apple cider vinegar, molasses, red wine vinegar, sugar, tamarinds, raw tamari soy sauce (water, organic soybeans, salt, organic alcohol [to preserve freshness], chili paste (chili, salt, distilled vinegar, preservatives [potassium sorbate, sodium bisulfite], xanthan gum), mustard seeds, ginger, salt, black pepper, cardamom, cloves). french dressing (water, soybean oil, sugar, vinegar, salt, mustard, paprika, xanthan gum (thickener), propylene glycol alginate (thickener), spices, calcium disodium edta (maintains flavour).), brown sugar, salt.

Note: We cannot guarantee any dish is allergen free.

Cooking with Kids

Cooking for kids?
Let the kids garnish their own burger.

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

Drizzle the potatoes with oil and season with salt & pepper.
Assemble & Serve

Nutritional Information

Classic burrito

Posted on by

To celebrate the warm days, try our signature classic burrito. These burritos are fresh, filling and flavourful! They are made served with a delicious yet healthy yogurt burrito. Each burrito is filled with spiced veggie ground and black beans, lettuce, tomatos and rice.

Featured Local Products

You will need

Preparation

1

Cook the rice: In a pot, bring 1 cup, 2 cups, 3 cups of water to a boil. Add 1/4 tsp, 1/2 tsp, 3/4 tsp salt, the jasmine rice, cover and cook on low heat for 11 to 12 minutes.

2

Prepare the veggie ground & black beans: While the rice is cooking – In a large pan, add the oil (1 tsp, 2 tsp, 3 tsp). Turn on the heat to medium. Add the veggie ground to the pan. Break the veggie ground in small pieces and cook stiring regularly until slightly crispy – about 5 minutes.

Add the taco spice and water (1/2 cup, 1 cup, 1 1/2 cup). Combine and stir for about 3-5 minutes or until most of the water evaporates and there is a bit of sauce at the in the pan.

Rince the black beans with a strainer. Add the black bean to the veggie ground and combine.

3

Prepare the garnish: Wash and rinse all produce. Cut the lime into 6 segments. Cut the tomato in 1 cm dices.

4

Assemble: Garnish each tortilla with the rice, veggie ground & black bean filling, vegetables and burrito sauce. Roll into a burrito.

Gluten Friendly Assemble: Make tacos. In a pan (preferably cast iron) on medium high heat, warm each corn tortilla shells for about 30 seconds per side. Flip using tongues. Fill each taco with the rice, veggie ground & black bean filling, vegetables and burrito sauce.

5

Serve: Serve with the rest of the burrito sauce as a dip and a lime wedge.

Ingredients

2 portions

4 portions

6 portions

jasmine rice

100 gr

200 gr

300 gr

veggie ground

170 gr

340 gr

510 gr

burrito spice

10 gr

20 gr

30 gr

black beans

150 gr

300 gr

450 gr

lettuce

40 gr

80 gr

120 gr

tomato

40 gr

80 gr

120 gr

tortilla

lime

burrito sauce

70 gr

140 gr

210 gr

Recommended Wine Pairing

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Family style
Serve each part of the meal family style and let your children make their own burrito.

Cooking for kids?
Go easy on the taco spice blend as kids may not like it’s spicy flavour.

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

Assemble
Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Beef burrito

Posted on by

To celebrate the warm days, try our signature beef burrito. These burritos are fresh, filling and flavourful! They are made served with a delicious yet healthy yogurt burrito sauce. Each burrito is filled with spiced beef and black beans, lettuce, tomatos and rice. Use the rest of the burrito sauce as a dip!

Featured local producers

You will need

Preparation

1

Cook the rice: In a pot, bring 1 cup, 2 cups, 3 cups of water to a boil. Add salt, the jasmine rice, cover and cook on low heat for 11 to 12 minutes.

2

Cook the beef: In an oiled pan, add the ground beef. Season with salt. Break the ground beef in small pieces. Cook for 8 minutes. Add the burrito spice and water (1/2 cup, 1 cup, 31 1/2 cup).

3

Add the black beans: Rince the black beans in a strainer. Add the black bean to the beef.

Cook for 3 to 5 minutes or until there is a bit of sauce left in the in the pan.

4

Prepare the garnish: Wash and rinse all produce. Cut the lime into 6 segments. Dice the tomato.

5

Assemble: Garnish each tortilla with the rice, beef, black bean, vegetables and half the burrito sauce. Press the juice of a lime wedge on the filling. Roll into a burrito.

Gluten Friendly Assemble: Make tacos. In a pan (preferably cast iron) on medium high heat, warm each corn tortilla for 30 seconds per side. Flip using tongues. Fill each taco with the rice, beef, black bean, vegetables and burrito sauce. Press the juice of lime wedges on the tacos.

6

Serve: Serve with the rest of the burrito sauce as a dip.

What's in my kit

2 portions

4 portions

6 portions

jasmine rice

100 gr

200 gr

300 gr

ground beef

220 gr

440 gr

660 gr

burrito spice

10 gr

20 gr

30 gr

black beans

100 gr

200 gr

300 gr

lettuce

40 gr

80 gr

120 gr

tomato

40 gr

80 gr

120 gr

tortilla

lime

burrito sauce

70 gr

140 gr

210 gr

Recommended Wine Pairing

Health fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Family style
Serve each part of the meal family style and let your children make their own burrito.

Cooking for kids?
Go easy on the burrito spice as kids may find it spicy flavour.

Making this recipe with kids?
Ask the child to help with the following steps:

1. Add the jasmine rice to the boiling water.
2. Add the burrito spice and water.
5. Fill their burrito

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

lean ground beef
burrito sauce: greek yogurt, paprika, chili powder, cumin, chipotle lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), salt, pepper.
jasmine rice
black beans
tomato
lettuce
burrito spice: cumin, chili powder, paprika, garlic powder.
lime
love

Gluten Friendly adaptation

corn tortilla: corn, water, cellulose gum, guar gum, calcium hydroxide.

Note: We cannot guarantee any dish is allergen free.

Nutritional Value

Nutritional Information

South American 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 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 🙂

Featured Local Products

Tools

knife
large pan
cutting board
lined baking sheet
bowl
strainer

Preparation

1

Prepare the plantain: Preheat oven to 400 F. Peel and slice the plantain into ½-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 – about 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

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

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 “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 6:

Fill, Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

South American 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, 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 🙂

Featured Local Products

Tools

knife
large pan
cutting board
lined baking sheet
bowl
fork

Preparation

1

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

4

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°F

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

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

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

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 6:

Fill, Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

BBQ pulled pork tacos

Posted on by

Note: If you requested no red meat, steps to make pulled chicken are at the bottom of the page. The recipe will take 25 minutes to prepare with pulled chicken.

You will need

Preparation

1

Prepare the vegetables: Wash and rinse all produce. Cut the radishes in thin slices. Cut the lime in wedges and roughly chop the cilantro. Thinly slice the red cabbage.

2

Prepare the onion: Cut the onion in small dices.

3

Make the filling: Lightly oil a pan on medium-high heat. Cook the onion 5 minutes.

Add the pulled pork and adobo spice. Combine. Heat through 5 minutes. If needed, add water to ensure the pan is never dry.

4

Heat the taco shells: Place a taco shells on a plate and cover it with a damp paper towel. Alternate taco shells with paper towels.

Microwave on high for 30 seconds to 1 minute, depending on the quantity.

5

Assemble and Serve: Fill each taco shells, place the BBQ pulled pork, radish, and red cabbage. Garnish with cilantro. Serve with lime wedges.

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

Pulled pork

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

adobo spice

1 tsp

2 tsp

3 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

tortilla

Pulled chicken steps

1

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

2

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

Cooking With Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Go easy on the fresh cilantro as kids may not like it’s flavour.

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

Assemble & Serve

Recommended Wine Pairing

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mexi burger

Posted on by

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

Featured Saskatchewan products

You will need

Preparation

1

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

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

2

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

3

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

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

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

5

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

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

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

6

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

Bon appétit!

What's in my kit

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1020 gr

beef & pork patties

onion

1 small

1 medium

1 large

ciabatta bun

cilantro

3gr

6gr

9 gr

tomato

guacamole crema

1/3 cup

2/3 cup

1 cup

fried jalapeno

1 tbsp

2 tbsp

3 tbsp

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

Recommended Wine Pairing

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

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

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

Make the patties
Assemble & Serve

Ingredients

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

Gluten friendly adaptation

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

Green arepas with black beans

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 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

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.