performance Archives - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Greek power bowl

Posted on by

Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The juicy Greek pork, the freshness of the cucumber, tzaziki sauce and fresh tomatoes complements beautifully the earthiness of the lentils, the depth of the roasted vegetables and the tang of the black olives. This dish is filled with protein and fiber which will ensure you have energy for hours.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the lentils:Preheat the oven to 400F.

Rinse the lentils. In a pot, add the lentils and water until the lentils are covered by 3-4 inches.

2

Cook the lentils: Bring to a boil on medium heat, then reduce heat to low. Season with salt. Simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. When the lentils are done, drain them. Put the lentils back in the pot, add the Greek spice, combine and set aside.

3

Prepare the vegetables: Wash and clean all produce. Cut the bell pepper and onion in small dices. Cut the tomatoes in 1 cm dices. Cut the cucumber in half length wide and in 1/2 cm slices. Remove the pit of the black olives.

4

Cook the pork: Place the pork tenderloin on an oiled baking sheet. Season with salt and pepper. Cook for 20 minutes or until the internal temperature in 155F.

5

Cook the vegetables: Place the bell pepper and onions on an oiled baking sheet. Season with salt and pepper. Cook for 20 minutes.

Less dishes – 2 portion: Use 1 baking sheet for both the pork and vegetables

6

Plate & serve: In individual plates, place lentils, greek pork, roasted vegetables, cucumbers, tomatoes and tzatziki sauce. Serve.

Bon Appétit

Ingredients

Pork tenderloin with Greek spices
Greek spice: Oregano, thyme, dill, garlic powder, cumin, pepper, salt, citric acid, coriander, onion powder, cinnamon, red chili flakes.
tzatziki sauce : Greek yogurt, cucumber, dill, salt, dill.
French lentils
Kalamata olives (black olives)
tomato
bell pepper
onion
cucumber

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

Plate and serve

Recommended Wine Pairing

Heritage Road Bloodstone Shiraz Grenache
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour: Red
Alcohol: 13%
Price (SLGA): $14.65

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Curried lentil & potato stew

Posted on by

Samosas are one of our favourite Indian dishes. This stew is a quick and easy way to enjoy all the comforting flavours of the samosas!

This potato, lentil and green peas stew is flavoured with the curried beef stew mix: tomato paste, beef stock, ginger, turmeric and curry powder.

Serve this comforting and easy stew with garlic butter naan bread for an ultimately comforting dish.

Featured Saskatchewan products

What you will need:

Preparation

1

Setup & cook the onion: Preheat the oven to 450°F. Wash and dry all produce.

Dice the onion. Mince the garlic.

Heat a drizzle of oil in a large pot over medium heat. Cook the onions for 2 minutes.

2

Start the stew: Add the lentils. Season with salt & pepper. Curried lentil stew mix and water ( 2 cups (2p), 4 cups (4p) , 6 cups (6p)). Bring to a boil on high heat. Cover with the lid, reduce the heat to low and simmer for 15 minutes*.

*note: Cooking time is longer for 4 and 6 portions.

2

Prepare the potatoes: Peel and cut potatoes into 1/2 in pieces.

Add the potatoes to the lentils. Season with salt. Cover and bring to a boil over high heat. Reduce the heat to medium and simmer for 10 to 20 minutes*.

Zesty tip: Add water 1/4 cup at a time if mixture gets too dry.

4

Finish the stew: Add the peas, Combine.

Taste and add salt & pepper, to taste.

5

Make & heat the garlic naans: In a bowl, add butter ( 2 tbsp (2p), 1/4 cup (4p) , 1/3 cup (6p)) and the rest of the garlic. Combine.

Spread the garlic butter on the naan and sprinkle with a pinch of salt. Place the naan on a baking sheet. Toast in the oven until golden, 2-4 minutes.

Gluten friendly: Heat the garlic naan: Follow step 4 above. Bake the gluten friendly naan bread for 5 – 7 minutes until the curst is golden. Let stand for 2-3 minutes before slicing.

6

Serve: Cut garlic-butter naan into quarters. Serve the stew with garlic-butter naan.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

onion

lentil

1/2 cup

1 cup

1 1/2 cup

potatoes

460 gr

920 gr

1380 gr

curried beef stew mix

75 ml

150 ml

225 ml

Naan bread

GF Naan bread

garlic cloves

peas

55 gr

110 gr

165 gr

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

Dr. Herrington's Health Fact

Regina Naturopathic

GINGER
Ginger has strong anti-inflammatory properties. These properties are well known for anti-nausea properties. Ginger also slows the development of most chronic diseases.

Cooking with Kids

Cooking for kids?
Kids may prefer naan bread with butter rather than garlic butter.

Making this recipe with kids?
Ask the child to help in step 3 and 4:

Add the potatoes, water and curried beef stew mix. Combine.
Add the peas.

Recommended Wine Pairing

Beyerskyloop pinotage
Spicy wood notes against rich plum and berry fruit with restrained aromatic notes. Medium-bodied. Well-balanced.
Region: South Africa
Colour: Red
Alcohol: 13.5%
Price (SLGA): $17.77

Deinhard green label Riesling
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol: 10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

ground beef – lean
potatoes
onion
naan bread: wheat flour, water, canola oil, yogurt (milk ingredients, modified corn starch, carrageenan, pectin, active bactrial culture), milk, yeast, sugar, sourdough (ascorbic acid, enzymes), calcium propionate, sodium bicarbonate, monoglycerides, propionic acid, phosphoric acid, potassium sorbate.
curried beef & potato stew: tomato paste, beef stew concentrate, water, ginger, tumeric, curry powder
garlic

Gluten friendly adjustment:

GF naan bread: Pizza oggi: cauliflower, cornstarch, rice flour, potato starch, inulin, psyllium husk powder, water, sugars (dextrose, fructose, brown cane sugar), modified cellulose, extra virgin olive oil, sea salt, yeast.

Nutritional Information

Curried beef & potato stew

Posted on by

Samosas are one of our favourite Indian dishes. This stew is a quick and easy way to enjoy all the comforting flavours of the samosas!

This beef, potato and green peas stew is flavoured with the curried beef stew mix: tomato paste, beef stock, ginger, turmeric and curry powder.

Serve this comforting and easy stew with garlic butter naan bread for an ultimately comforting dish.

Featured Saskatchewan products

What you will need:

Preparation

1

Setup & cook the beef: Preheat the oven to 450°F. Wash and dry all produce.

Dice the onion. Mince the garlic.

Heat a drizzle of oil in a large pot over medium heat. Cook the onions for 2 minutes. Add the ground beef. Season with salt & pepper. Cook, breaking up the ground beef for 5 minutes. Add half the garlic. Combine.

2

Prepare the potatoes: Peel and cut potatoes into 1/2 in pieces.

3

Start the stew: Add the potatoes, curried beef stew mix and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Season with salt. Cover and bring to a simmer over high heat. Reduce the heat to medium and simmer for 10 to 20 minutes*.

Zesty tip: Add water 1/4 cup at a time if mixture gets too dry.

*note: Cooking time is longer for 4 and 6 portions.

4

Finish the stew: Add the peas, Combine.

Taste and add salt & pepper, to taste.

5

Make & heat the garlic naans: In a bowl, add butter ( 2 tbsp (2p), 1/4 cup (4p) , 1/3 cup (6p)) and the rest of the garlic. Combine.

Spread the garlic butter on the naan and sprinkle with a pinch of salt. Place the naan on a baking sheet. Toast in the oven until golden, 2-4 minutes.

Gluten friendly: Heat the garlic naan: Follow step 4 above. Bake the gluten friendly naan bread for 5 – 7 minutes until the curst is golden. Let stand for 2-3 minutes before slicing.

6

Serve: Cut garlic-butter naan into quarters. Serve the stew with garlic-butter naan.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

onion

ground beef

220 gr

440 gr

660 gr

potatoes

460 gr

920 gr

1380 gr

curried beef stew mix

75 ml

150 ml

225 ml

Naan bread

GF Naan bread

garlic cloves

peas

55 gr

110 gr

165 gr

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

Dr. Herrington's Health Fact

Regina Naturopathic

GINGER
Ginger has strong anti-inflammatory properties. These properties are well known for anti-nausea properties. Ginger also slows the development of most chronic diseases.

Cooking with Kids

Cooking for kids?
Kids may prefer naan bread with butter rather than garlic butter.

Making this recipe with kids?
Ask the child to help in step 3 and 4:

Add the potatoes, water and curried beef stew mix. Combine.
Add the peas.

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

ground beef – lean
potatoes
onion
naan bread: wheat flour, water, canola oil, yogurt (milk ingredients, modified corn starch, carrageenan, pectin, active bactrial culture), milk, yeast, sugar, sourdough (ascorbic acid, enzymes), calcium propionate, sodium bicarbonate, monoglycerides, propionic acid, phosphoric acid, potassium sorbate.
curried beef & potato stew: tomato paste, beef stew concentrate, water, ginger, tumeric, curry powder
garlic

Gluten friendly adjustment:

GF naan bread: Pizza oggi: cauliflower, cornstarch, rice flour, potato starch, inulin, psyllium husk powder, water, sugars (dextrose, fructose, brown cane sugar), modified cellulose, extra virgin olive oil, sea salt, yeast.

Nutritional Information

Lentil loaves

Posted on by

It’s commonly agreed that no one makes “meat”loaf like Mom. We were inspired by our moms traditional recipe to create this delicious mini lentil loaves topped with a ketchup glaze, served with tender roasted carrots and potatoes, and drizzled with a classic gravy.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the lentils: Turn on the oven to 425F. In a pot on high heat, add water (3 cups, 5 cups, 7 cups). Add the lentils and bring to a boil. Cook uncovered until the lentils are fully cooked and soft – about 25 minutes. Drain the lentils with a strainer and set aside.

2

Prepare the vegetables: Rinse and dry all produces. Cut the onion in small dice. Mince garlic. Halve carrots lengthwise. Cut potato into ½-inch-thick wedges.

3

Start baking the potatoes and carrots: Place the potatoes and carrots* on a lined baking sheet. Add the oil (1 tbsp, 2 tbsp, 3 tbsp), salt (3/4 tsp, 1 1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 30 minutes – the mini meatloaves will be baked on the baking sheet after 10 minutes.

*Note: If you have a 4 or 6 portions, use 2 baking sheets.

4

Make and cook the lentil loaves: Once the lentils have 5 minutes left to cook – In a medium pan on medium heat, add oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and half diced onion cook until soft about 4 minutes. Add half the minced garlic and cook an additional minute. Add the cooked lentils, oats, salt (3/4 tsp, 1 1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Mash the lentils with a fork or potato masher. Ensure the mixture sticks together – you can add 1 tsp water at a time if needed. Place mixture in muffin tins or form mixture into 1-inch-tall loaves (1 per portion) and place on baking sheet. Top each loaves with the ketchup glaze. Bake 15-20 minutes.

4

Prepare the gravey: Rinse the pan used to cook the lentils so you can make the gravey in it. Melt the butter or plant based butter (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) in a medium pan over medium heat. Add diced the remaing diced onion cook until soft about 4 minutes. Add the flour (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and remaining garlic. Cook for 1-2 minutes or until garlic is fragrant. Whisk in vegetable stock concentrate & spices and water (1/2 cup, 1 cup, 1 1/2 cup) Bring to a simmer and cook until thickened, about 4 minutes. Taste and adjust seasoning.

Gluten Friendly gravey: Rince the pan you used to cook the lentils. In the pan add the vegetable stock concentrate, spices & cornstarch and water (1/2 cup, 1 cup, 1 1/2 cup). Whisk the sauce and bring to a simmer on medium heat – stirring regularly. Taste and adjust seasoning. Turn off the heat and set aside.

5

Serve: Slice lentil loaves in thick slices. Divide loaves, carrots, and potato between plates. Spoon gravy over meatloaves and serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lentils

80 gr

160 gr

240 gr

garlic

2 cloves

4 cloves

6 cloves

onion

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

vegetable concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

Chronic inflammation is thought to contribute to a number of health problems, including obesity, cancer, and heart disease. Research suggests that avenanthramides – unique to oats – can reduce the expression of inflammatory molecules.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

Buffet style

Buffet Style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much of as little as they like to eat.

Making this recipe with kids?

Ask the child to help with the following steps:

Start baking the potatoes and carrots
Shape the meatloaves – combine all ingredients in a bowl.
Serve

Local Recommended Wine Pairing

Living sky winery Currant
The favourite of the Cowboy Winemaker’s wife. Deep, rich, dry. Invokes Europe with a prairie flair.
Region: Perdue, SK
Colour: White
Alcohol: 13.1%
Price : $22.00

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional information

Weight Watchers Smart Points

Nutritional Information

Meatloaves

Posted on by

It’s commonly agreed that no one makes meatloaf like Mom’s. We were inspired by our moms traditional recipe to create this delicious mini loaves topped with a ketchup glaze, served with tender roasted carrots and potatoes, and drizzled with a classic gravy.

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the vegetables: Rinse and dry all produces. Turn on the oven to 425F. Cut the onion in small dice. Mince garlic. Halve carrots lengthwise. Cut potato into ½-inch-thick wedges.

2

*Note: If you have a 4 or 6 portions, use 2 baking sheets.

3

Shape the meatloaves: While the potatoes and carrots are baking, add the lean ground beef, oats, salt (3/4 tsp, 1 1/2 tsp, 2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp) and half the following ingredients: onion and garlic. Combine. Form mixture into 1-inch-tall loaves (1 per portion).

Once the potatoes has roasted 10 minutes, remove baking sheet from oven, leaving carrots roasting. Push potato to one side of sheet. Place meatloaves on empty side; brush tops of loaves with the ketchup glaze. Return to oven and continue roasting until meatloaves are cooked through and potatoes are tender, about 20 minutes.

Ketchup glaze: ketchup, brown sugar, powder mustard

4

Prepare the gravey: Melt the butter (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) in a medium pan over medium heat. Add diced the remaing diced onion cook until soft about 4 minutes. Add the flour (1/2 tbsp, 1 tbsp, 1 1/2 tbsp) and remaining garlic. Cook for 1-2 minutes or until garlic is fragrant. Whisk in chicken stock concentrate & spices and water (1/2 cup, 1 cup, 1 1/2 cup) Bring to a simmer and cook until thickened, about 4 minutes. Taste and adjust seasoning.

5

Serve: Slice meatloaves in thick slices. Divide meatloaves, carrots, and potato between plates. Spoon gravy over meatloaves and serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lean ground beef

240gr

400gr

600gr

garlic

2 cloves

4 cloves

6 cloves

onion

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

chicken concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

Buffet style

Buffet Style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much of as little as they like to eat.

Making this recipe with kids?

Ask the child to help with the following steps:

Start baking the potatoes and carrots
Shape the meatloaves – combine all ingredients in a bowl.
Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Local Recommended Wine Pairing

Nutritional Facts

Weight Watchers Smart Points

Nutritional Information

Greek Meatballs

Posted on by

We’ve taken everything that’s delicious about Greece to bring you this easy, nourishing bowl. This Greek bowl is an explosion of Mediterranean flavours. This dish is filled with roasted Greek potatoes, Greek meatballs, cucumber, tomatoes, black olives, spinach and is topped with Greek dressing.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the potatoes: Rinse and dry all produces. Preheat the oven to 450F.

Cut the potatoes in small dices (1 1/2cm).

2

Bake the potatoes & meatballs: Place the potatoes on a lined baking sheet. Drizzle with oil. Season with salt & pepper and the Greek spice. Combine to coat evenly. Bake 15 minutes.

Reduce the heat to 350F. Add the Greek meatballs to the baking sheet. Cook an additional 20 minutes*.

Note: Ensure the meatballs are cooked to at least 160F.

3

Prepare the vegetables & olives: Cut the tomatoes in medium dices. Cut the cucumber in thin slices.

Remove the pits from the Kalamata olives and roughly chop them.

4

Garnish & serve: In individual plates, place spinach, roasted potatoes. meatballs, tomatoes, cucumber, fetta and Kalamata olives. Drizzle with Greek dressings. Serve.

Bon Appétit!

What's In my kit

Included

2 Portions

4 Portions

6 Portions

Greek meatballs

220gr

440gr

660gr

Potato

500gr

1000gr

1500gr

Greek spice

1 tsp

2 tsp

3 tsp

cucumber

1 small

2 small

3 small

tomato

80 gr

160 gr

240 gr

kalamata olives

40 gr

80 gr

120 gr

fetta

40 gr

80 gr

120 gr

spinach

70 gr

140 gr

210 gr

greek dressing

1/3 cup

2/3 cup

1 cup

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Buffet style

Buffet Style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much of as little as they like to eat.

Making this recipe with kids?

Ask the child to help with the following steps:

Start baking the potatoes
Prepare the olives, cucumber & tomatoes
Garnish & serve

Recommended wine pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 to order your wines. Click here to see their full wine offering.

Bret Brothers, Mâcon 2016

Region:Mâcon, France
Colour: White
Alcohol: 12.5%
Price: $45.75

Azimut Blanc 2017

Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Saskatchewan made wine recommendation

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

potatoes
feta: pasteurized goat’s milk, calcium chloride, microbial enzyme, bacterial culture, packaged in brine (water, salt, calcium chloride, lactic acid, natamycin)
kalamata olives
tomato
cucumber
beef & pork meatballs: Prairie meats old fashion meatballs, dill, oregano, lemon zest, mint, garlic granule, black pepper.
Greek spice: dill, oregano, lemon zest, mint, garlic granule, black pepper.
Greek dressing: grapeseed oil, lemon juice, apple cider and/or red wine vinegar, dijon mustard, brown sugar, dill, oregano, lemon zest, mint, garlic granule, salt, black pepper.

No dairy adaptation:

no dairy/vegan feta: coconut milk, cashews, nutritional yeast, maple syrup, garlic granule, salt, pepper.

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

Chicken rainbow poke bowl

Posted on by

In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions and sushi ginger.

Featured Local Products

You Will Need

Preparation

1

Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.

2

Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

Cook the Chicken: Cut the chicken in 1/2cm slices. In a large pan, add the oil (1/2 tbs, 1 tbs), the chicken slices. Cook on medium heat until fully cooked – about 7 minutes. Place the cooked chicken in a bowl and set a side.

Note: Ensure the chicken cooked to a minimal internal temperature of 165F.

4

Prepare the vegetables:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.

5

Finish the rice: Lightly fluff the rice with a fork.

6

Assemble, Garnish & serve: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

chicken thigh

100 gr

200 gr

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen
Get those kids in the kitchen! Little ones as young 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?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

Finish the rice
Assemble, Garnish & serve

Recommended Wine & Sake Pairing

KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 12%
Price (SLGA): $13.04

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

rainbow poke bowl

Posted on by

Featured Local Products

You Will Need

Preparation

1

2

Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

4

Finish the rice: Lightly fluff the rice with a fork.

5

Assemble: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

6

Garnish & serve: Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

Assemble
Garnish & serve

Recommended Wine & Sake Pairing

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Green goddess bowl

Posted on by

This green goddess bowl is a delicious blend of quinoa and tons of green vegetables. This salad features roasted asparagus and zucchini, fresh spinach and cucumber. This recipe is super easy and delicious. Easy, yummy, awesome!

Featured Saskatchewan Products

You will need

Preparation

1

Cook the quinoa & heat the chickpeas: Cook quinoa like pasta. Bring water to a boil in a medium pot on high heat. Stir in the quinoa. Cover and reduce heat to low. Cook for 10 minutes. Add the spiced chickpeas. Season with salt. Cover and cook an additional 5 minutes. Using a strainer, drain excess water.

2

Prepare the vegetables: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus*. Cut the asparagus in pieces. Dice the zucchini. Slice the cucumber.

*Aspargus: To remove the wood end – bend the asparagus spear about 2-3 cm from the end and it will break at the right spot.

3

Cook the vegetables: Place the zucchini on a lined baking sheet. Drizzle with oil and season with salt. Cook 8 minutes. Add the asparagus to the zucchini. Drizzle with oil season with salt. Cook an additional 6-7 minutes.

4

Assemble & serve: In individual bowls place the quinoa and spiced chickpeas, asparagus, zucchini, cucumber and spinach. Garnish with pine nuts & seeds mix and the green goddess dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

Quinoa

2/3 cup

1 1/3 cup

2 cup

spiced chickpeas

220 gr

440 gr

660 gr

asparagus

120 gr

240 gr

360 gr

zucchini

mini cucumber

spinach

70 gr

140 gr

green goddess dressing

1/3 cup

2/3 cup

1 cup

pine nuts and seeds blend

30 gr

60 gr

90 gr

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

ZUCCHINI
Did you know that zucchinis are actually a fruit? The largest zucchini ever grown was 69.5 inches long and weighed over 65 pounds!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registed Dietitian

Get Cooking
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!

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

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

Prepare the vegetables
Assemble & serve

Wine Pairing

BOUTARI CAMBAS RETSINA
Clear bright gold. Dry and tart flavour. Pine resin dominates the aroma and flavour at first. Hints of white fruit and floral notes.
Region: Country Hierarchy, Greece
Colour: White
Alcohol: 11.5%
Price (SLGA): $13.32

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: Chili
Alcohol: 13%
Price (SLGA): $13.17

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Butter chickpea

Posted on by

This delicious butter chickpea is filled with warming spices like garam masala, ginger, curry powder, fenugreek and sweet paprika and a rich creamy sauce. The addition of carrots fills this dish with vitamins. This dinner takes comfort to the next level.

Featured Saskatchewan Products:

You will need:

Preparation

1

Prepare & cook the rice: Rinse the brown rice in a strainer.

In a pot, add the brown rice, water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) and salt. 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. Set aside.

2

Prepare the vegetables: Wash and clean all produce. Wash and clean all produce. Slice the onion. Peel and cut the carrot.

3

Cook the vegetables: In an oiled pan on medium heat, add the onion and carrot. Season with salt.

Stirring regularly, cook on medium heat for 5 minutes.

4

Finish the butter chickpea: Add the butter chickpeas mix and water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) to the vegetables. Add the spiced chickpeas to vegetables. Season with salt. Combine.

Bring to a simmer on medium heat. Simmer on medium low heat 15 to 20 minutes.

6

Garnish & serve: Separate the cilantro leaves. Thinly slice the Thai pepper.

In individual bowls, place the brown rice and butter chickpeas. Garnish with cilantro and Thai pepper. Serve.

Note: Thai pepper is very spicy, add it slowly based on how spicy you like your dish.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cup

chickpea

220 gr

440 gr

660 gr

onion

carrot

250 gr

500 gr

750 gr

butter chickpea mix

1/2 cup

1 cup

1 1/2 cup

Thai pepper

cilantro

3 gr

6 gr

9 gr

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

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

Cooking for kids?
The Thai pepper is very hot. Explore with the kids to discover if they like it’s flavour.

Making this recipe with kids? Ask the child to help by completing step 1 & 3:

Rinse the rice in the strainer. Add to the pot with water and salt.
Add the vegetables to an oiled pan and cook for 5 minutes.

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

brown rice
spiced chickpeas: chickpeas, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
onion
carrot
butter chicken mix: cream, tomato paste, water, cornstarch, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
Thai pepper
cilantro