Orange tofu stir-fry

Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with crispy tofu, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

You Will Need

Preparation

1

Cook the rice:  In a pot, add the brown rice, 1 1/2 (2p), 3 (4p), 4 1/2 (6p) cup of water, salt & pepper.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the water is absorbed and the rice is tender. Remove from the heat.

2

Prepare & cook the tofu:  Drain the marinated tofu. Cut the tofu in 2 cm dices. Sprinkle the tofu with the cornstarch and season with salt.

Place the tofu in an oiled pan on medium heat. Cook 2 minutes per side on medium heat. Remove from the pan and place on a paper towel.

3

Prepare the vegetables: Wash and dry the vegetables.

Cut the chineese broccoli into 2 inch pieces.
Cut the bell pepper in thin slices.  
Cut the ends of the green beans.
Separate the leaves of the cliantro.

4

Cook the stir fry: In an oiled pan on medium heat, add the bell peppers. Cook for 3 minutes. Add the orange stir fry sauce and the green beans and chinese broccoli. Cook for 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the beef and combine.

5

Serve:  Serve the stir fry with brown rice. Garnish with cilantro.

Ingredients

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cups

tofu

175 gr

350 gr

525 gr

cornstarch

10 gr

20 gr

30 gr

orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

1

2

3

chinese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.

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 4 and 5.

  • Add the ingredients and combine.¬†
  • Plate their disk

Wine Pairings

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

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. 

Weight Watchers Smart Points

Nutritional Information

Orange beef stir-fry

Take out your chopsticks, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with orange beef, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the rice:  In a pot, add the brown rice, 1 1/2 (2p), 3 (4p), 4 1/2 (6p) cup of water, salt & pepper.

Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the water is absorbed and the rice is tender. Remove from the heat.

2

Prepare the beef: Pad the marinated stir fry beef dry using scott towel. Add the beef to a bowl. Season with salt & pepper. Sprinkle with the cornstarch. Combine. 

3

Cook the beef: In a deep skillet, on medium-high heat, add a generous drizzle of oil. Once the oil is hot, fry the beef for 7-8 minutes or until crispy. Remove from the pan and place on a paper towel.

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

4

Prepare the vegetable: Wash and dry the vegetables.

Cut the chineese broccoli into 2 inch pieces.
Cut the bell pepper in thin slices.  
Cut the ends of the green beans.
Separate the leaves of the cliantro.

Cook the stir fry: In an oiled pan on medium heat, add the bell peppers. Cook for 3 minutes. Add the orange stir fry sauce and the green beans and chinese broccoli. Cook for 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the beef and combine.

5

Serve:  Serve the stir fry with brown rice. Garnish with cilantro.

What's in my kit?

Included

2 Portions

4 Portions

6 Portions

brown rice

2/3 cup

1 1/3 cup

2 cups

Spiced beef

220 gr

440 gr

660 gr

cornstarch

10 gr

20 gr

30 gr

Orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

1

2

3

chineese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.

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 4 and 5.

  • Prepare the stir fry
  • Prepare the garnish, assemble and serve

Wine Pairings

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

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. 

Weight Watchers Smart Points

Nutritional Information

Green goddess bowl

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

1

2

3

mini cucumber

1

2

3

spinach

70 gr

140 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

Meatball ricotta pizza

This ricotta meatball pizza is an amazing comfort dish! These¬† meatballs are super tasty and juicy! You won’t believe how easily this crowd pleaser comes together! Every one will want seconds. This pizza comes with a side of tomato cucumber salad with balsamic dressing.¬†

Featured Local Products

You will need:

Preparation

1

Cook the meatballs: Preheat the oven to 400¬į F for the meatballs.¬†

Line a baking sheet with parchment paper or a non stick liner. Place the meatballs on the baking sheet and bake 20 minutes or until fully cooked. Increase the temperaure to 450¬į F for the pizza.¬†

Note: ensure the meatballs are cooked to a minimal internal temperature of  160F.

2

Roll out the pizza dough: Lightly flour the counter. Place the dough on the floured surface and dust with flour. Roll out the dough to about 1/2 cm thick. 

Gluten-Friendly: Skip this step as the pizza dough is already rolled out.

3

Garnish and Cook the pizza: Place the dough on a lined baking sheet. Use your hands to pull the dough and shape it as desired. Evenly spread the pizza sauce on the pizza. Evenly sprinkle the mozzarella on the pizza. Cut the meatballs in pieces and spread evenly on the pizza. Add spoonfuls of ricotta on the pizza. Bake in a 450F oven for about 15 minutes or until the crust is golden under the pizza and the mozzarella is bubbly.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the pizza dough. Bake about 10 minutes.

*Gluten Friendly 2 portion plan note: the Gluten Free Pizza dough is inside your delivery bag as it is too large to fit inside the meal box. Keep the Gluten Free Pizza dough in the fridge or freezer. 

4

Prepare the vegetables: Dice the tomatoes in 2 cm dices. Slice the cucumber in 1/2 cm thick slices. 

5

Assemble & garnish: In a large bowl, add the lettuce, tomatoes, cucumber and balsamic dressing. Combine. Slice the pizza and serve.  

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

beef & pork meatballs

180 gr

360 gr

540 gr

pizza dough

225 gr

450 gr

675 gr

signature pizza sauce

75 ml

150 ml

250 ml

ricotta

60 ml

120 ml

180 ml

mozarella

90 gr

180 gr

210 gr

lettuce blend

120 gr

240 gr

360 gr

mini cucumber

1

2

3

tomatoes

1

2

3

balsamic dressing

45 ml

90 ml

135 ml

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol:
12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

TOMATO
Tomatoes are the greatest source of lycopene, a potent antioxidant that is important for mens prostate health and for heart health.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
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. 

MAKING THIS RECIPE WITH KIDS ? 
Children are significantly more likely to try new foods when they helped prepare it. Let the child help complete these steps:

  • Prepare the salad¬†
  • Serve

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Pulled pork chili

It’s chili season! In this version, we are making this dish extra comforting with smoked pulled pork, mixed beans and our signature chili spice blend: smoked paprika, cumin and oregano. This mouth watering chili is topped with cheddar and  green onions. This chili is mild enough for you kids to love it and flavourful enough to satisfy the adults. To add crunch, this chili comes with a side of baked corn chips. 

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the vegetables and cook the onion:  wash and dry the vegetables. Dice the onion and bell pepper in about 1/2 to 1 cm* dices. 

In a large pot on medium heat, add oil (1/2 tbs, 1 tbs, 1 1/2 tbs). Add the onion and bell pepper to the pot. Cook about 5 minutes, stirring regularly.

*Note: It is important to cut the vegetables in small dices to ensure they cook quickly.

2

Preparation: Turn on the oven to 350F for the corn chips. In the pot, add the diced tomato and spices (note: the spices are with the diced tomatoes), mixed beans. In a small bowl, shred the pulled pork with 2 forks. Cut the pulled pork to bite size pieces. Add the pulled pork to the chili. Combine and bring to a simmer. Add water (1/4 to 1/2 cup, 1/2 cup to 1 cup, 3/4 cup to 1 1/2 cup) to reach desired thickness. Let simmer 30 minutes*.

*Covering the chili will keep it thinner, uncovering will bake it thicker. 

No Pork Plan :  Ground beef is included in your kit to replace the pulled pork. In a medium pot, add oil (1/2 to 1 tsp, 1 to 2 tsp, 1 tbsp to 1 1/2 tbsp). Cook the ground beef with salt (1/2 tsp, 1 tsp, 1 tbsp) on medium heat until fully cooked. Follow the instructions of step 2 (Preparation) after cooking the ground beef and skip the addition of the pulled pork. 

3

Bake the corn chips: Cut the corn tortilla in wedges. Place the wedges on a baking sheet and bake at 350F for 5 to 10 mintutes. 

4

Prepare the garnish and serve: Thinly slice the green onion. Serve the chili in bowl. Shred the cheddar. Garnish with cheddar, green onion and serve with corn chips. 

Ingredients

2 Portions

4 portions

6 portions

onion

1

2

3

bell pepper

1

2

3

spiced diced tomato & tomato sauce

1 cup

2 cups

3 cups

pulled pork

150 gr

300 gr

450 gr

Mixed beans

2/3 cup

1 1/3 cup

2 cups

shredded cheddar

40 gr

80 gr

120 gr

green onion

1

2

3

corn tortilla

3

6

9

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BEANS 
While beans are a nutritional powerhouse, high in fibre, protein, and powerful antioxidants, one of the best reasons for eating beans is the benefit to the environment.

Growing beans actually adds nitrogen to the soil instead of depleting it, and replacing animal protein with beans and legumes

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish is served with corn chips.

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 3 and 4.

  • Preparation
  • Prepare the garnish and serve

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price
(SLGA): $12.78

Untitled

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispness. A lingering finish tastes of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 
12%
Price (SLGA): $10.09

white

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Orange pork stir-fry

Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with carrots, pork, broccoli, mushroom and bok choy. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the noodles:  In a large pot, bring water (1 litres,  2 litres) to a boil for the noodles. While the water is heating up prepare the vegetables.

Once the water is boiling, add the noodles and cook for about 5 minutes.  Drain the noodles in a colander or strainer. 

2

Prepare the vegetables: Wash and dry the vegetables.  Cut the broccoli* in bite size florets.  If you have a spiralizer, use it to cut the carrots in thin strips.  If you do not have a spiralizer, cut the carrots in thin match size pieces for a fun texture. 

Cut the mushroom in 1/2 cm thick slices. Cut the bok choy in 6 segment length wide. 

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time. 

3

Cook the pork: Cut the pork tenderloin in 1/2 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp) and the pork tenderloin. Cook on medium heat until fully cooked Рabout 7 minutes. Place the cooked pork in a bowl and set aside. 

Prepare the stir fry: In the same  pan you cooked the pork, add oil (1/2 tsp, 1 tsp), mushroom. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the carrot and the broccoli. Cook on medium/high heat for about 2 minutes. Add the bok choy and cook a additional 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked pork and combine. 

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

4

Prepare the garnish, assemble and serve: Thinly cut the Thai pepper.* Separate the leaves of the cliantro. 

Serve the stir-fry and garnish with cilantro and Thai pepper. 

Note: *The Thai pepper is very spicy, add it slowly to your dish. 

Ingredients

Included

2 portions

4 portions

rice noodles

200 gr

400 gr

orange marinated pork

200 gr

400 gr

orange stir fry sauce

1/2 cup

1 cup

broccoli

75 gr

150 gr

carrot

100 gr

200 gr

bok choy

50 gr

100 gr

mushrooms

50 gr

100 gr

cilantro

3 gr

6 gr

Thai chili

1

1

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 liter

2 liter

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BOK CHOY
It is known as a cruciferous vegetable. These types of vegetables are being studied for their anti-inflammatory properties and anti-cancer effects.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served¬† with plum sauce.

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 3 and 4.

  • Prepare the stir fry
  • Prepare the garnish, assemble and serve

Wine Pairings

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

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. 

Weight Watchers Smart Points

Nutritional Information

South American Arepas

Have you ever tried arepas? Arepas are a classic South American dish which are gaining in popularity in North America. These beautiful little corn pockets are filled with adobo pork, guacamole crema, roasted adobo plantain and topped with cilantro. Plantains are a staple of South American cuisine. These adobo roasted plantain are a delicious introduction to this exotic vegetable. Plantains look like bananas but eaten unripe they are starchy like a potato.¬† This easy and exotic dish provides a balance of creamy avocado creama, spicy adobo pork, crunchy red cabbage and savoury adobo plantain. You will fall in love with this dish ūüôā

Featured Local Products

Tools

Preparation

1

Prepare the plantain: Preheat oven to 400 F. Peel and slice the plantain into ¬Ĺ-inch rounds. Place the plantain slices on a lined baking sheet. Coat with oil (1/2 tsp,¬†1¬†tsp) and sprinkle half the adobo spice on the plantain. Bake for 20 to 30 minutes until the plantain are golden.

2

Prepare the Arepas and garnish: Preheat oven to 400 F. In a medium bowl, add warm water (1 1/2 cup, 3 cups), and salt(1/2 tsp, 1 tsp). Slowly add and combine maserepa. You’re looking for a dough that doesn’t easily stick to your hands, is moldable and moist, and can be rolled into a ball. Once you have that consistency, cover with a towel for 5 minutes. 

Open the red cabbage under running cold water to reduce the cabbage smell.  Separate the cilantro leaves from the stem. Set the garnishes aside.

3

Pan fry the arepas: Separate the dough in balls (6, 12).  Carefully press the ball between the palms of your hands to form into a roughly 1/2-inch thick disc. If it cracks a lot on the sides, your dough may need 1 to 2 tsp more water. A little cracking is normal. You can close the cracks by patting the edge with your hands. 

Heat the oil (1 tbsp, 2 tbsp) to a large pan. Heat on medium heat. Depending on the size of the pan you may have room for 6 or 4 arepas at a time.  Cook for 2-3 minutes or until deep golden brown, flip and cook an additional 2-3 minutes on the other side.  

4

Bake the Arepas: Lower the oven to 350F to finish baking the plantain and bake the arepas. Transfer the arepas to a lined baking sheet and¬† bake for 20 minutes or until slightly puffed up and a little more golden brown in color. Let the arepas cool about 5 minutes and slice the arepa in half to build ”sandwiches”.

Note: the middle of the arepas will be sticky, we recommend using a bread knife and wiping it with a moist towel as required.  

5

Make the filling:  While the arepas are baking, cut the onion in small 1/2 cm dice. In a large pan, add the oil (1/2 tsp, 1 tsp). Turn on the heat to medium and add the ground pork and onion diced. Cook about 8 minutes.  Add the second half adobo spice and combine. 

Note: Ensure ground pork¬†is cooked to at least 165¬įF

6

Fill, Garnish and Serve: Fill each aerepas with the pork filling, the guacamole crema, red cabbage and roasted plantain. Garnish each aerepa with cilantro. Serve 3 arepas per person.

Note: These may appear small but they are very filling.

Ingredients

Included

2 portions

4 portions

plantain

1

2

adobo spice

1 1/2 tsp

3 tsp

masarepa

1 1/2 cup

3 cups

cilantro

3 gr

6 gr

red cabbage

75 gr

150 gr

onion

1 small

1 medium

ground pork

200 gr

400 gr

guacamole crema

3 tbsp

1/3 cup

oil*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

salt*

1/2 tsp

1 tsp

warm water*

1 1/2 cup

3 cups

Recommended Wine Pairing

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

sterling vintner;s pinot noir

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

pelee island gewurztraminer VQA

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

CABBAGE 
Cabbage is a great source of several powerful antioxidants including, lutein, zeaxanthin, sulforaphane and indole-3-carbionole. 1 serving of cabbage contains 85% of the body’s daily requirement for vitamin K, and over half of our vitamin C requirements.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods 
Serve ‚Äúyum‚ÄĚ foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

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

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

  • Fill,¬†Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Sweet & sour soba noodles

This comforting soba noodles bowl is ready under 25 minutes. Filled with lime & mirin sauce, pork, onion, topped with roasted cashews & fresh mint, this is the perfect dish after a long day.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the soba noodles:   Turn on the oven to 375F for the vegetables. In a medium pot bring the water (about 4 cups, about 6 cups, about 8 cups), to a boil on high heat for the soba noodles. Once the water is boiling, add the soba noodles, stir. Cook for 7 minutes. Place a strainer in the sink, drain the soba noodles and rinse.

Gluten free: Add the gluten free ramen to boiling water. When noodles begin to unfold (about 1 minute), separate gently with a fork and reduce heat to low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

2

Prepare the vegetables:   While waiting for the water to boil and the pork to cook, rinse and dry all produces. Cut the onion and eggplant in 1/2 cm slices. Separate the fresh mint leaves. 

3

Cook the vegetables:  Place the onion and eggplant slices 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 (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook for about 10 minutes in the oven then flip them. Cook for an additional 5-10 minutes or until the vegetables are cooked. 

4

Cook the pork:  Cut the pork in thin slices of 1 cm. Add  oil (1/2 tsp , 1 tsp, 1 1/2 tsp) to a medium pan on medium heat. Cook the pork sliced in the pan about 5 minutes per side.  Add the sweet & sour sauce and bring to a boil. 

Note: ensure the pork is cooked to a minimum temperature of 145¬įF .

5

Combine the sauce, pork & vegetables:  In the same pan you cooked the pork, add the onion and eggplant. Combine

Roughly cut the cashews and place them in a small pan on low heat for about 1 minute to lightly toast them. 

6

Garnish & serve: Place the soba noodles in individual bowls. Top with cooked vegetables & pork. Garnish with toasted cashews, siracha (as desired) and fresh mint leaves. Serve

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

soba noodle

150 gr

300 gr

450 gr

onion

1 small

1 medium

1 large

eggplant

1 small

1 medium

1 large

sweet & sour sauce

1/3 cup

2/3 cup

1 cup

pork tenderloin

220 gr

440 gr

660 gr

cashew

2 tbsp

1/4 cup

1/3 cup

mint

3 gr

6 gr

9 gr

siracha

1 tsp

2 tsp

3 tsp

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. roasted onion) slowly to children.¬† You can encourage children to add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.¬† You can avoid giving siracha to kids as it’s very spicy.¬†

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

  • Prepare the vegetables
  • Combine the sauce, pork & vegetables
  • Garnish & 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

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Pork green arepas

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 Рas 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¬įF

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

1

2

3

Adobo spice

1 tsp

2 tsp

3 tsp

Ricotta

2 tbsp

1/4 cup

1/3 cup

mini cucumber

1

2

3

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

sterling vintner;s pinot noir

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

pelee island gewurztraminer VQA

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 ‚Äúyum‚ÄĚ 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

Harvest chicken

This hearty and flavorful bowls is filled with rosemary  roasted chicken, roasted beets, carrots, onion, brown rice, and ropped with a cream sauce. This dish is a healthy meal the whole family will love! 

Featured Local Producers

You will Need

Preparation

1

Prepare and cook the rice: Heat  the oven to 400F.  In the sink, place the rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/2 cup,  3 cup, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to 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

Prepare the vegetables:  Rinse and dry all produces. Peel the beets. Cut the onion, carrots and beets in 1 cm pieces. 

3

Cook the vegetables and chicken:  Place the onion, carrots and beet 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 (1/4 tsp, 1/2 tsp, 3/4 tsp), vegetable spice blend and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Place in the oven for about 5 minutes, then place the rosemary chicken breast on the baking sheet.  Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. Let the chicken rest 5 minutes. Cut the chicken in 1 cm slices.

Note: ensure the chicken is cooked to a minimum temperature of 165¬įF

4

Start the cream sauce: While the vegetables are cooking, In a pot on medium heat, add oil, butter or margarine (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add flour (1 1/2 tbsp, 3 tbsp, 1/4 cup) and salt (1 tsp, 2 tsp, 3 tsp). Combine and cook about for 1 minute, stirring regularly. 

Note: This is a roux. It will thicken the sauce. It is important to cook the roux for about 1 minute to cook the flour and prevent a flour taste in the sauce.  

Gluten friendly: Skip this step. Make the sauce in step 5. 

5

Finish the cream sauce: Add the creamy sauce mix to the roux (oil, butter or margarine, flour, salt).  Add water (1 cup, 2 cups, 3 cups). Whisk together and let the sauce thicken, whisking regularly for 3 to 13 minutes*.

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

Gluten Friendly make the creamy sauce: In a pot add the creamy sauce mix and cornstarch*, water (1 cup, 2 cups, 3 cup), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) . Whisk well together. Turn on the heat to medium. Let the sauce thicken, whisking regularly for 5 to 15 minutes*.

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

6

Garnish & serve:  Place the rice, chicken, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, cream sauce. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

1/2 cup

1 cup

1 1/2 cup

onion

1 small

1 medium

1 large

beet

150 gr

300 gr

450 gr

carrot

80 gr

160 gr

240 gr

rosemary garlic chicken breast

200 gr

400 gr

600 gr

spinach mix

50 gr

100 gr

150 gr

creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children.  You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. 

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

  • Prepare the vegetables
  • Garnish & serve

Homestead Bar À Vin

Josh McLean, Owner

Order wine here 

Azimut Negre 2015

Region: Penedes, Spain
Colour: Red
Price: $20.27

Domaine Jolivet, L’instinct 2017

Region: Saint-Joseph, France
Colour: Red
Price
: $45.75

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information