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Pork green arepas

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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 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

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

Beef taco

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To celebrate the warm days, try our signature beef tacos. These tacos are fresh, filling and flavourful! They are made with traditional corn tortilla, are filled with nutritious beef, tomatoes, cilantro, greek yogurt and lime. They are ready in 20 minutes and are the perfect dish for a busy day.

Featured Local Products

You will need

Preparation

1

Cut the onions: Cut the onion in small dices.

2

Start the filling: In an oiled pan on medium heat cook the onion for 5 minutes. Add the ground beef and season with salt. Break the ground beef in small pieces and cook stiring regularly for 8 minutes.

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

3

Finish the filling: Add the taco spice and 1/2 cup, 1 cup, 1 1/2 cup of water. Combine and cook for 3 to 5 minutes or until most of the water evaporates and there is a bit of sauce at the in the pan.

4

Prepare the garnish: Wash and rinse all produce. Cut the tomato in small dices.

Cut the lime in wedges and roughly chop the cilantro.

5

Heat the corn 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 tongs 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.

6

Garnish and Serve: In each corn tortilla, place 2 to 3 tbsp of the filling. Garnish each taco with tomato, salsa, cilantro and sour cream. Each portion includes 4 tacos. Serve with a lime wedge.

Ingredients

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

ground beef

220 gr

440 gr

660 gr

tomato

cilantro

3 gr

6 gr

9 gr

lime

corn tortilla

taco spice

10 gr

20 gr

30 gr

sour cream

60 gr

120 gr

180 gr

salsa

60 gr

120 gr

180 gr

Recommended Wine Pairing

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

CILANTRO
Love it or hate it? The reason is probably genetic! There is a gene responsible for how the brain perceives the taste of cilantro. For some it’s a pleasant lemony flavor and for others it has a soapy smell and taste. If you are a ‘soap taster’ try crushing the leaves as this creates a milder flavor.

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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 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
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mexi burger

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Mexi burgers are a delicious and easy meal that the whole family will love! Did you ever hear of black bean and beet patties? They 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 producers

You will need

knife
pan
cutting board
non-stick sheet or parchment paper
2 baking sheet
vegetable shredder
strainer or colander
fork or potatoe masher

Preparation

1

Prepare & 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.

2

Prepare & cook the vegetables: Peel and shred the beets, finely cut the onion. Using a strainer, rinse the black beans.

In an oiled pan, cook the onion and the beets on medium heat for 5 minutes, or until the onion is tender.

Remove the pan from the heat and let the vegetables cool.

3

Make the patty mixture: In a medium bowl, add the black beans. Mash them with a fork. Add the cooked vegetables, and chickpea flour mix. Season with salt & pepper. Combine.

4

Form & cook the patties: Using the mixture, form 1 patty per portion. Rinse and dry the pan. Oil the pan and cook the patties on medium heat 6-7 minutes per side.

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 buns in the oven for 1-2 minutes or until toasted.

6

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

Bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1020 gr

beet

75 gr

150 gr

225 gr

onion

1 small

1 medium

1 large

black beans

150 gr

300 gr

450 gr

chickpea flour and Mexican spice blend

3 tbsp

1/3 cup

9 tbsp

ciabatta bun

cilantro

3 gr

6 gr

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.

Dr. Herrington's Health Fact

Regina Naturopathic

BLACK BEAN
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

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

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

Make the patties
Assemble & Serve

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

Ingredients

potatoes
beet
black beans
chickpea flour and Mexican spice blend (cilantro, cumin, paprika, lemon zest, onion powder, garlic powder, thyme, rosemary, red pepper flakes)
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.

Vegan adaptation

guacamole crema: guacamole (hass avocados, tomatoes, red onions, onions, cilantro, lime juice, jalapenos, sea salt, garlic), coconut milk

Note: We cannot guarantee any dish is allergen free.

BBQ jackfruit tacos

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Say hello to Jackfruit! This amazing ingredient can look and tastes exactly like pulled pork. Jackfruit became a go-to in the plant-based lifestyle a few years ago and is now loved by carnivores as well as vegetarian. You can even find delicious Jackfruit tacos at la Bodega Tapas in Regina! We can’t wait for you to try this recipe and discover this secret ingredient. The BBQ jackfruit is cooked in adobo spice and coated with a delicious home made maple BBQ sauce. The tacos are topped with red cabbage, cilantro, radishes and fresh lime.

You will need:

Preparation

1

Prepare the jackfruit and onion: Separate the “meat” of the jackfruit from the seeds and core. The core is more dense and white than the “meat”. Cut the core and, with your fingers, remove the seeds of the jackfruit.

Cut the onion in small dices.

2

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

Add the adobo spice, the jackfruit “meat” and (1/2 cup(2p), 1 cup(4p), 1 1/2 cup(6p) of water.

Cover. Reduce the heat to medium-low and cook for 20 minutes. If needed, add water to ensure the pan is never dry.

3

Prepare the toppings: 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.

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

Finish the filling: Use a fork and press on each piece of jackfruit. The fruit will separate in many small segment that look like pulled pork*. Add the maple BBQ sauce to the jackfruit and combine.

*If the filling in too liquid, increase the heat to high and stirn continuasly until desired texture.

6

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

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

jackfruit

1 can

2 cans

3 cans

onion

1 small

1 medium

1 large

adobo spice blend

1/2 tsp

1 tsp

1 1/2 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

maple bbq sauce

1/3 cup

2/3 cup

1 cup

water

1/2 cup

1 cup

1 1/2 cup

oil*

1/4 tsp

1/2 tsp

3/4 tsp

salt*

1/4 tsp

1/2 tsp

3/4 tsp

pepper*

1/8 tsp

1/4 tsp

1/2 tsp

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

Adobo beef sirloin roasted bell pepper quesadilla

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Kick off your shoes from a long day, set the table on the deck, get a pitcher of ice cold lemonade and get ready to enjoy a supper outside. These adobo beef sirloin, adobo grilled pepper, mushroom and onion quesadilla are perfect to eat on the deck! This dish is super quick to prepare and we know you and your family will love it! These quesadillas come with a side of avocado crema, salsa and sour cream. Enjoy the sunny days 🙂

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO PINOT NOIR
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

BANROCK STATION UNWOODED CHARDONNAY
Brilliant medium straw colour, fresh, clean, fruit-driven style with aromatic tropical fruit and fresh citrus fruit characters. The soft and subtle palate is full-flavoured with a burst of lifted peach, pineapple and citrus fruit.
Region: Australia
Colour: White
Alcohol: 13%
Price (SLGA): $13.03

Featured Saskatchewan Produts

Regina Naturopathic

BELL PEPPER
Bell peppers are high in phenolics and vitamin C which can help prevent cholesterol oxidation (damage).

Cooking with Kids

Cooking for kids?
Go easy on the adobo seasoning as kids may not like it’s spicy flavour.

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

Prepare the quesabilla
Garnish & Serve

Tools

knife
cutting board
non-stick sheet or parchment paper
baking sheet
medium bowl
BBQ

Ingredients

Included

2 portions

4 portions

adobo rubbed beef sirloin

200 gr

400 gr

mushroom

150 gr

300 gr

onion

1 small

1 medium

bell pepper

1 small

1 medium

adobo spice blend

3/4 tsp

1 1/2 tsp

tortilla

lime

avocado crema

3 tbsp

1/3 tbsp

salsa

1/3 cup

2/3 cup

sour cream

3 tbsp

1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Preparation

1

Preparation: Turn on the oven to 400F. Heat up the bbq to 400F* Wash and rinse all produce. Cut the onion, mushrooms and bell peppers in ½ cm slices.

*Note: If you don’t have a BBQ, it is recommended to cook the steak in a hot, lightly oiled pan.

2

Place the vegetables on a baking sheet & cook the steak: Place the onion, mushrooms, and bell pepper on a baking sheet lined with parchment paper or a non-stick sheet. Drizzle with oil (1/2 tsp, 1 tsp), adobo spice blend, salt (1/4 tsp, 1/2 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine to ensure even coating and place in an even layer to ensure the vegetables cook evenly.

When the bbq is hot, cook the adobo spiced beef sirloin until desired temperature. For medium cook about 4-5 minutes per side. Remove the steak from bbq and set aside on a plate. Cover with foil and let rest for a few minutes before slicing. This will ensure the steak stays juicy. Slice the adobo beef sirloin in 1 cm slices.

Note: Ensure the Beef sirloin reach a minimal internal temperature of 130F

Remove Steak from the grill at the following temparature based on desired doneness:
Rare: 130 to 135°F
Medium Rare: 140°F
Medium: 155°F
Well Done: 165°F

3

Bake the vegetables: Place the baking sheet in the oven and bake the vegetables 15-20 minutes until they are fully cooked and start to become golden.

4

Prepare the quesadilla: Keep to oven at 400F. Remove the baked vegetables from the baking sheet and place them in a medium bowl. Place half (2, 4 ) the tortilla on the baking sheet to assemble the quesadilla*. Divide the vegetables evenly between each quesadilla. Divide the adobo spiced beef sirloin evenly between each quesadilla. Place a third of the sour cream and salsa on the quesadilla to “glue” the 2 tortilla together. Top each quesadilla with another tortilla, press the top tortilla down a bit to ensure both halves of the quesadilla are well “glued” together.

*Note: that you may need to use 2 baking sheets.

5

Bake the quesadilla: Bake the quesadillas at 400F for about 10 minutes. Keep an eye on them to ensure they do not burn. Remove the quesadillas from the oven when they start to become golden on the bottom. Slice the quesadillas in 6 wedges.

6

Garnish & Serve: On individual plates, place a quesadilla, garnish with sour cream, salsa, and avocado crema.

Nutritional Information

Sweet potato, chickpea & corn taco

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It’s taco time! Try these delicious and discovery tacos filled with roasted chickpeas, sweet potato, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination to add a touch a sunshine in your day.

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet. Drizzle with oil. Season with adobo spice and salt & pepper. Combine. Cook 20 minutes.

2

Roast the corn & chickpeas: Add the corn & chickpeas to the sweet potatoes. Drizzle with oil. Season with salt & pepper. Combine. Cook for an additional 10 to 15 minutes.

3

Prepare the toppings: Wash and rinse all produce. Cut the tomato in small dices. Cut the lime in wedges and roughly cut the cilantro.

4

Heat the corn 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.

5

Assemble & serve: In each corn tortilla, place the roasted sweet potatoes, chickpeas and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges.

Ingredients

2 portions

4 portions

6 portions

adobo spice blend

1/2 tsp

1 tsp

1 1/2 tsp

sweet potato

300 gr

600 gr

900 gr

corn & chickpeas

220 gr

440 gr

660 gr

cilantro

3 gr

6 gr

9 gr

lime

tomato

corn taco shell

guacamole crema

60 ml

120 ml

180 ml

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol: 13.5%
Price (SLGA): $15.69

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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:

Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Health Fact

Nutritional Information

Roasted chicken & corn taco

Posted on by

Let’s celebrate the sun with tacos! Try these delicious and discovery tacos filled with adobo roasted Saskatchewan raised chicken, sweet potatoes, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day.

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet. Drizzle with oil. Season with adobo spice and salt & pepper. Combine.

Cook for 15 – 20 minutes or until the potatoes start to become golden.

2

Cut & cook the chicken: Meanwhile, cut the adobo chicken in 1 cm thick slices.

In an oiled skillet on medium heat, add the adobo chicken and cook 8 minutes, or until fully cooked.

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

3

Cook the corn: Add the corn to the sweet potatoes, combine and cook for an additional 10 minutes.

4

Prepare the toppings: Wash and rinse all produce. Cut the tomato(es) in small dices. Cut the lime in wedges and roughly cut the cilantro.

5

6

Assemble and Serve: In each corn tortilla, place the adobo chicken slices, roasted sweet potatoes and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges.

Ingredients

Included

2 portions

4 portions

6 portions

Adobo Chicken

200 gr

400 gr

600 gr

Adobo spice

1/2 tsp

1 tsp

1 1/2 tsp

Sweet potato

corn

80 gr

160 gr

240 gr

cilantro

3 gr

6 gr

9 gr

lime

tomato

100 gr

200 gr

300 gr

corn taco shell

guacamole crema

1/4 cup

1/2 cup

3/4 cup

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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:

Garnish & Serve

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

California fish taco

Posted on by

We can’t celebrate warm sunny days without tacos! To celebrate the warm weather, try our signature adobo lime fish tacos. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. These tacos are filled with adobo and jerk spice grilled fish, red cabbage, mango, cilantro and are topped with our signature honey lime taco sauce.

You will Need

Preparation

1

Prepare the fish:Turn on the oven to 375F. Place the adobo & jerk spice northern pike on a baking sheet lined with parchment paper or a non-stick sheet. Drizzle with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Combine to ensure even coating and place in one layer.

2

Bake the fish: Place the baking sheet in the oven and bake the fish about 10 – 15 minutes until fully cooked and start to become golden.

note: Ensure the fish is cooked to a minimal internal temperature of 158F. Ensure to not overcook the fish or it will become dry.

3

Prepare the toppings: Wash and rinse all produce. Peel the mango and cut in 1 cm dices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Cut the red cabbage in thin slices of 1/4 cm thick.

Get the stink out of here! Cabbage can stink! To reduce the smell, run cold water and open your cabbage bags under the running cold water.

4

5

Assemble and Serve: In each taco, place the roasted adobo northern pike, red cabbage, cilantro, mango, honey lime taco dressing. Each portion includes 3 tacos. Serve with a lime

What's in my kit?

2 portions

4 portions

6 portions

Northern Pike - Adobo

220 gr

440 gr

660 gr

Mango

Red cabbage

40 gr

80 gr

120 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

honey lime dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LIME
Iron deficiency is the worlds most common nutrient deficiency. Consuming foods high in vitamin C (like limes), increases iron absorption from the diet, especially plant sources of iron (leafy greens, legumes, grains, nuts and seeds).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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 with step 5 by:

Assemble and serve

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Caribbean taco

Posted on by

To celebrate the warm weather, try our signature adobo & jerk caribbean tacos. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. Jerk spice is used to bring delicious and children friendly flavour to the chickpeas. Jerk spice is used frequently in Jamaica and is made with a number of spices including: thyme, paprika, cumin, cinnamon, all spice, parsley, and garlic. These tacos are filled with toasted adobo & jerk chickpeas, red cabbage, mango, cilantro and are topped with our signature honey lime taco sauce.

You will need

Preparation

1

Roast the chickpeas:Turn on the oven to 375F. Wash and rinse all produce.

On lined baking sheet, place the Spiced chickpeas, oil (1/2 tsp, 1 tsp, 1 1/2 tsp), and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Combine to ensure even coating and place in an even layer. Bake until the chickpeas are warm and slightly crispy – 10 to 15 minutes.

2

Prepare the toppings: Peel the mango and cut in 1 cm dices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Cut the red cabbage* in thin strips of about 1/4 cm.

*Note: Get the stink out of here! Cabbage can stink! To reduce the smell, run cold water and open your cabbage bags under the running cold water.

3

4

Assemble and Serve: In each taco, place the roasted adobo & jerk chickpeas, red cabbage, cilantro, mango, honey lime taco dressing. Each portion includes 3 tacos. Serve with a lime

Ingredients

2 portions

4 portions

6 portions

spiced chickpeas

200 gr

400 gr

600 gr

mango

red cabbage

40 gr

80 gr

120 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

honey lime dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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 with step 5 by:

Assemble and serve

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

black bean taco

Posted on by

These tacos are fresh, filling and flavourful! They are filled with nutritious black beans, tomatoes, cilantro, sour cream and lime. They are ready in 20 minutes and are the perfect dish for a busy day.

Featured Local Products

You will need

Preparation

1

Cut & cook the onions: Cut the onion in small dices.

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

2

Make the filling: Add the black beans to the onions. Season with salt & pepper. Combine.

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

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

3

Prepare the garnish: Wash and rinse all produce. Cut the tomato in small dices.

Cut the lime in wedges and roughly chop the cilantro.

4

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

5

Assemble: In each taco shell, place 2 to 3 tbsp of the black bean filling.

6

Ingredients

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

black bean

220 gr

440 gr

660 gr

tomato

cilantro

3 gr

6 gr

9 gr

lime

corn tortilla

taco spice

10 gr

20 gr

30 gr

greek yogurt

60 gr

120 gr

180 gr

salsa

60 gr

120 gr

180 gr

Recommended Wine Pairing

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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 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
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

1 serving includes 4 tacos