Category: performance

Butter chicken

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This delicious butter chicken 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.

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF73
  • cuisine region: India

Featured Saskatchewan products

image001-(2)
prairie meats logo
LajordColony

What you will need:

  • knife
  • pot with lid
  • baking sheet
  • pan with lid
  • cutting board
  • vegetable peeler
  • oil
  • salt & pepper
  • water

Preparation

1

Prepare & cook the rice: Rinse the 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 & cook the chicken:  While the rice is cooking, Cut the spiced chicken into dices. Season with salt.

In an oiled pan on medium heat, cook the spiced chicken for 10 minutes.

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

3

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

Cook the vegetables: Add the onion and carrot to the chicken. Season with salt. Stirring regularly, cook on medium heat for 5 minutes.

4

Finish the butter chicken:  Add the butter chicken mix and water  1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) to the vegetables and chicken. Season with salt. Stir to combine.

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

5

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

In individual bowls, place the brown rice and butter chicken. 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 cups

spiced chicken breast

220 gr

440 gr

660 gr

onion

1

2

3

carrot

250 gr

500 gr

750 gr

butter chicken mix

1/2 cup

1 cup

1 1/2 cup

Thai pepper

1

2

3

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 the chicken and cook for 5 minutes.

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

family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Ingredients

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

Nutritional Information

Lemon pepper super bowl

Posted on by

This dinner is as easy as can be! The beautiful flavours of sweet local carrots, creamy goat feta, crunchy walnut, marry amazingly with earthy lentils, fresh spinach and red cabbage.  This dish is filled with protein and fiber which will ensure you have energy for hours. 

  • preparation time: 10 min
    Total time:     30 min
  • recipe ID: PB67
  • cuisine region: Fusion

Featured Saskatchewan Products

Local&Fresh
image001-(2)
LajordColony

You will need

  • knife
  • vegetable shredder
  • medium pot
  • cutting board
  • colander / strainer
  • water
  • oil
  • salt

Preparation

1

Cook the lentils:  In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Shred the carrots and cabbage: While the lentils are cooking, shred the carrot and cabbage with the vegetable shredder.  

3

Cut the walnuts: While the lentils are cooking, cut the walnuts in about 1/2 cm pieces. 

4

Crumble the feta:  Crumble the feta in about 1/2 cm pieces.

Vegan:  Skip this step.

5

Plate & serve: In individual plates, place lentils, spinach, shredded carrots and the red cabbage. Top with lemon pepper dressing, walnuts and feta.  Serve.

Vegan:  Use a small spoon to and drop small bites of vegan feta on the plate to garnish. 

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

red cabbage

60 gr

120 gr

180 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

6 tbsp

9 tbsp

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 Dietitian

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 4 & 5 by:

  • Crumble the goat cheese
  • 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

family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon Pepper Chicken bowl

Posted on by

This dinner is as easy as can be! The beautiful flavours of sweet local carrots, creamy goat feta, crunchy walnut, marry amazingly with earthy lentils, fresh spinach, red cabbage and tangy lemon pepper dressing.  This dish is complemented by juicy lemon pepper chicken.  This dish is filled with protein and fiber which will ensure you have energy for hours. 

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF67
  • cuisine region: Fusion

Featured Saskatchewan Products

Local&Fresh
image001-(2)
LajordColony
prairie meats logo

You will need

  • knife
  • parchment paper or non-stick sheet
  • baking sheet
  • vegetable shredder
  • medium pot
  • cutting board
  • colander / strainer
  • water
  • oil
  • salt

Preparation

1

Cook the lentils: Turn on the oven to 375F to cook the chicken. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Cook the chicken:  Place the chicken breast and add salt (1/4 tsp, 1/2 tsp, 3/4 tsp) on a lined baking sheet and bake  in a 350F oven, about 15 minutes – until the chicken is cooked.

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

3

Shred the carrots: While the lentils are cooking, shred the carrots with a vegetable shredder.

4

Cut the walnuts: While the lentils are cooking, cut the walnuts in about 1/2 cm pieces. 

5

Crumble the feta:  Crumble the feta in about 1 cm pieces.

6

Plate & serve: In individual plates, place lentils, spinach, shredded carrots, red cabbage and the lemon pepper chicken. Top with lemon pepper dressing, walnuts and feta.  Serve.

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

1/2 cup

1 cup

1 1/2 cup

lemon pepper chicken

200 gr

400 gr

600 gr

red cabbage

75 gr

150 gr

250 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

1/3 cups

1/2 cup

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 Dietitian

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 4 & 5 by:

  • Crumble the goat cheese
  • 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

family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Za’atar bowl

Posted on by

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

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF47-1
  • cuisine region: fusion Middle East

Featured Saskatchewan Products

GravelbourgMustard
italian-star-deli
LajordColony
acre10
Local&Fresh
PioneerGardens

Tools

  • knife
  • cutting board
  • baking sheet
  • parchment or non-stick liner
  • pan

Preparation

1

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

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

2

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

3

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

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

4

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

5

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

6

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

rice - gf only

1/2 cup

1 cup

Za'atar northern pike

240 gr

480 gr

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

pea sprouts

3 gr

6 gr

mixed greens

30 gr

60 gr

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

  • Toast the almonds
  • Assemble and serve

Recommended Wine Pairing

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

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

Tags

family
local
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Hawaiian beef Kabobs

Posted on by

Hawaiian beef kabobs are such an amazing yet simple dish. They are filled with fresh island flavours coming together in a glorious Hawaiian Pineapple marinade, perfectly roasted beef cubes, rainbow cooked vegetables and spiced rice. This dish is a delicious way to welcome BBQ season!

  • preparation time: 15 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: CF26
  • cuisine region: Caribbean

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
Rich deep ruby colour; moderate aromas of dark berries, cassis and vanilla; flavours of juicy berry fruit, vanilla and sugarplums; dry, medium-bodied with silky tannins.
Region: California
Colour: Red
Alcohol: 13%
Price (SLGA): $12.78

Untitled

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

241919_product_front_0[1]

Featured Local Products

Local-and-Fresh-logo2
gravelbourg-logo3
prairie meats logo

Tags

nuts
family
local
soy

Note: We cannot guarantee any dish is allergen free. 

Cool fact

Dr. Craig Herrington ND

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

Red peppers contain the highest amounts of vitamin C.

Cooking with Kids

Cooking for kids?
Avoid the vegetable the kid may not like. Introduce a small piece of new vegetables to children. 

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

  • Assemble the kabobs

Tools

  • medium bowl
  • metal or wooden skewers (2 per servings)
  • knife
  • cutting board
  • BBQ
  • BBQ vegetable tray
  • sauce brush

Ingredients

Included

2 portions

4 portions

Beef steak

150 gr

300 gr

Hawaiian pineapple marinade

1/4 cup

1/2 cup

brown rice

1/2 cup

1 cup

zucchini

1 small

1 medium

mushrooms

50 gr

100 gr

bell pepper

1

2

red onion

1

1

Hawaiian pineapple marinade

2 tbsp

1/4 cup

pineapple pieces

2 cups

4 cups

oil*

1/2 tsp

1 tsp

salt*

1/8 tsp

1/4 tsp

water

1 cup

2 cups

Preparation

1

Marinate the beef and cook the rice: Cut the beef steak in 4 cm cubes. In a medium bowl, place the hawaiian pineapple marinade (1/4 cup, 1/2 cup) and the beef cubes. Let sit for at least 10 minutes. Keep the hawaiian pineapple marinade after the beef cubes are done marinating to brush on the kabobs and the pineapples.

In the sink, place the brown rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/3 cup, 2 1/3 cup), salt (1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside. When the rice is cooked, add the hawaiian pineapple marinade (2 tbsp, 1/4 cup) and lightly fluff the rice with a fork to ensure the sauce is combined. 

Note: If you are using wooden skewers, soak them in water at least 10 minutes. 

2

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, slice the zucchini in 1 cm slices, dice the red onion in half and then each halves in 6. Dice the bell pepper in 4 cm dices and cut the mushroom in quarters.

3

Assemble the kabobs: Turn on the BBQ to 400F. Assemble the skewer, alternating the vegetables and the marinated beef cubes. Lightly brush the vegetables and the pineapple pieces with oil (1/2 tsp, 1 tsp).

Note: If you want, you can add your pineapple to the skewers. If so you may need 3 skewers per serving. This option is recommended if you are cooking the kabobs on the BBQ and do not have a vegetable tray.

Note: If you don’t have a BBQ, you can bake the kabobs in a 400F oven for 15 minutes or until the vegetables are cooked but still crunchy.

4

Cook the kabobs: Place the kabobs on the BBQ and cook about 5 minutes to side. Brush the kabobs with the hawaiian pineapple marinade that was used to marinade the beef. Brush the kabobs 3-4 times while they are cooking.  

5

Cook the pineapples: Right after you place the kabobs on the BBQ, place the pineapple pieces in a vegetable tray for the BBQ and place it on the BBQ. Cook the pineapple about 4-5 minutes per side. Brush the pineapple with the hawaiian pineapple marinade 3-4 times while they are cooking. 

6

Serve: On individual plates, serve the kabobs with the spiced rice and the roasted pineapple. 

Bon Appétit!​

Nutritional Information

Greek chicken 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. 

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF66
  • cuisine region: Fusion Greek

Featured Saskatchewan Products

Farmer Direct Organic
prairie meats logo
image001-(2)
LajordColony

You will need

  • knife
  • parchment paper or non-stick sheet (1 or 2)
  • baking sheet
  • medium pot
  • cutting board
  • colander / strainer
  • water
  • oil
  • salt
  • pepper

Preparation

1

Cook the lentils: Turn on the oven to 400F to cook the vegetables. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (2 cups, 4 cups, 6 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot, add the Greek spice, combine and set aside.

2

Prepare the vegetables:  While the lentils are cooking, wash and clean all produce. Cut the bell pepper in 2 cm dice and onion in 1 cm dices.

3

Cook the chicken & vegetables:  Place the onion and bell pepper, and greek chicken on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Cook about 18 minutes – until the chicken is cooked and until the vegetables are cooked through and are starting to become roasted.

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

4

Prepare the tomatoes, cucumbers and black olives:  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. .

5

Plate & serve: In individual plates, place lentils, greek chicken, 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.
  • Tzaziki: Greek yogurt, cucumber, dill, salt, dill.
  • French lentils
  • Kalama 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

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Greek power bowl

Posted on by

Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The freshness of the cucumber, tzaziki sauce and fresh tomatoes contrast 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. 

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB66
  • cuisine region: Fusion Greek

Featured Saskatchewan Products

Local&Fresh
image001-(2)
LajordColony

You will need

  • knife
  • parchment paper or non-stick sheet
  • baking sheet
  • medium pot
  • cutting board
  • colander / strainer
  • water
  • oil
  • salt
  • pepper

Preparation

1

Cook the lentils: Turn on the oven to 400F to cook the vegetables. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils and water depending on the size of your pot (3 cups, 6 cups, 8-9 cups), The water should cover the lentils by at least 3-4 inches. 

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer covered for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot, add the Greek spice, combine and set aside.

2

Prepare the vegetables:  While the lentils are cooking, wash and clean all produce. Cut the bell pepper in 2 cm dice and onion in 1 cm dices.

3

Cook the vegetables:  Place the onion and bell pepper dices on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Cook for about 15 minutes in the oven or until the vegetables are cooked through and are starting to become roasted.

4

Prepare the tomatoes, cucumbers and black olives:  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. .

5

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

Bon Appétit

Ingredients

Included

2 portions

4 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

Greek spice

3/4 tsp

1 1/2 tsp

2 1/4 tsp

onion

1 small

1 medium

1 large

bell pepper

1

2

3

tomato

40 gr

80 gr

120 gr

cucumber

1

2

3

tzatziki sauce

45 ml

90 ml

135 ml

black olives

30 gr

60 gr

90 gr

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

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Turkey Za’atar bowl

Posted on by

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

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF47
  • cuisine region: fusion Middle East

Featured Saskatchewan Products

GravelbourgMustard
italian-star-deli
LajordColony
acre10
Local&Fresh
PioneerGardens

Tools

  • knife
  • cutting board
  • baking sheet
  • parchment or non-stick liner
  • pan

Preparation

1

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

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

2

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

3

Cook the vegetables and turkey: Place the za’atar turkey, tomatoes and half the green beans on a baking sheet lined with parchment or non-stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp), sprinkle with salt (¼ tsp, 1/2 tsp), pepper  (1/8 tsp, 1/4 tsp) and Za’atar Spice blend. Combine to evenly coat the vegetables. Cook for about 15 minutes until the turkey is fully cooked. 

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

4

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

5

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

6

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

*Gluten friendy: barley is replaced by brown rice

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar turkey

200 gr

400 gr

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

pea sprouts & arugula & greens

50 gr

100 gr

brown rice - gf only

2/3 cup

1 1/3 cup

salt*

1/4 + 1/4 tsp

1/2 +1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

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

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

  • Toast the almonds
  • Assemble and serve

Recommended Wine Pairing

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

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

Tags

family
local
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Green Curry Coconut Bowl

Posted on by

We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with spiced chickpeas is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB65
  • cuisine region: Thai

Featured Saskatchewan Products

image001-(2)
Local&Fresh
LajordColony
NorQuin

Tools

  • knife
  • cutting board
  • strainer
  • baking sheet
  • non-stick liner or parchment paper
  • vegetable shredder
  • glass bowl
  • small pot

Preparation

1

Cook the quinoa:   Heat the oven to 375F to roast the chickpeas. Place the quinoa in a strainer and rinse well. Add the quinoa, water  (1 1/2 cup, 3 cups) and salt  (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork. ​

2

Roast the Spiced Chickpeas:   Line a baking sheet with a non-stick liner or parchment paper. Place the spiced chickpeas on the baking sheet with oil (1/2 tsp, 1 tsp) and salt  (1/4 tsp, 1/2 tsp). Place the chickpeas on a single layer and cook until roasted – about 10 to 15  minutes.

3

Prepare the vegetables: Cut the lime in segments. Cut the broccoli in small fleurets. Place the broccoli in a glass bowl and steam it in the microwave for about 1 minute to 90 seconds. Shred the carrots. Separate the cilantro leaves.

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes. 

4

Assemble & Serve:  In serving bowls, place the quinoa. Place about 1/3 cup warm  green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced chickpeas, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced chickpeas

1 cup

2 cups

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

1

1

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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! 

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

  • Cook the quinoa
  • Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

local
family
nuts

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Green Curry Coconut Chicken Bowl

Posted on by

We often crave the freshness and comfort of Thai foods. The beauty of Thai food is the abundance of spices and this dish is no exception! Green Curry Coconut Bowls with turkey is an easy flavorful dinner that follows the new Canada Food Guide guidelines!

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF65
  • cuisine region: Thai

Featured Saskatchewan Products

image001-(2)
Local&Fresh
LajordColony
PineViewFarms
NorQuin

Tools

  • knife
  • cutting board
  • strainer
  • pan
  • vegetable shredder
  • glass bowl
  • small pot

Preparation

1

Cook the quinoa:   Place the quinoa in a strainer and rinse well. Add the quinoa, water  (1 1/2 cup, 3 cups) and salt  (1/4 tsp, 1/2 tsp) to a pot. Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork. ​

2

Cook the Turkey:  Heat the oil (1/2 tsp, 1 tsp) at medium heat in a pan. Add the Spiced turkey slices and salt  (1/4 tsp, 1/2 tsp) to the pan and cook, steering regularly, until fully cooked – about 15 minutes.

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

3

Prepare the vegetables: Cut the lime in segments. Cut the broccoli in small fleurets. Place the broccoli in a glass bowl and steam it in the microwave for about 1 minute to 90 seconds. Shred the carrots. Separate the cilantro leaves.

The coconut milk in the green curry coconut sauce may harden when cold. Heat the green curry coconut sauce in a small pot on medium heat until warm – about 2 minutes. 

4

Assemble & Serve:  In serving bowls, place the quinoa. Place about 1/3 cup warm green curry coconut sauce on top of the quinoa in each bowl. Arrange the spiced turkey, steamed broccoli, shredded carrot and shredded cabbage on each bowl. Garnish with  coconut, lime wedge and fresh cilantro.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced turkey slices

200 gr

400 gr

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

1

1

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE & BROCCOLI
Studied suggest that women who regularly consume cabbage and other cruciferous vegetables (broccoli, cauliflower, brussel sprouts, kale) have fewer menopausal symptoms. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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! 

Making this recipe with kids?
Ask the child to help by completing step 1 & 4 :

  • Cook the quinoa
  • Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

local
family
nuts

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information