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Sugar shack style brunch

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Enjoy a generous brunch this weekend or have breakfast for supper.

This delicious brunch is inspired by the mysterious springtime activity Canadians from Eastern provinces partake in every year. If you ever wondered what a Cabane à Sucre (sugar shack) is all about, you are about to have a taste! Learn more about this holiday on the sugar shack blog.

This traditional meal is built around maple syrup. The maple syrup in your kit comes from the family sugar shack of a good friend: Sutherland lake maple grove. Take the opportunity to put on traditional Sugar Shack music and make it a festive meal. Here is a link to our Spotify sugar shack playlist. Bon appétit!

You will need

Preparation

1

Prepare & bake the potatoes: Wash and rinse all produce. Prehead the oven to 420F. Dice the potatoes. Mix the potatoes with the spice mix. Season with salt & pepper and add a drizzle of vegetable oil. Spread on a baking sheet. Bake for 20-22 minutes or until the potatoes are fully cooked and are golden.

2

Make the pancakes: In a bowl, combine the eggs (1^2P , 2 ^4P, 3^6P) and (1/2 cup ^2P , 1 1/4 cup ^4P, 1 1/2 cup ^6P) of milk. Gradually add the pancake mix. Mix well. In an oiled pan, on medium heat, cook the pancakes for 2-3 minutes on each side. Cook 3 to 4 small pancakes per person.

Vegan – Make the pancakes: In a bowl, add plant based milk (1/2 + 2 tbsp cup ^2P , 1 1/2 cup ^4P, 1 2/3 cup ^6P). Gradually add the pancake mix. Mix well. In an oiled pan, on medium heat, cook the pancakes for 2-3 minutes on each side. Cook 3 to 4 small pancakes per person.

Gluten Friendly – Make the pancakes In a bowl, combine the eggs (1^2P , 2 ^4P, 3^6P) and (3/4 cup ^2P , 1 1/2 cup ^4P, 2 1/4 cup ^6P) of milk. Gradually add the pancake mix. Mix well. In an oiled pan, on medium heat, cook the pancakes for 2-3 minutes on each side. Cook 3 to 4 small pancakes per person.

Gluten Friendly & vegan – Make the pancakes In a bowl, add plant based milk (3/4 cup + 2 tbsp ^2P , 1 3/4 cup ^4P, 2 2/3 cup ^6P) . Gradually add the pancake mix. Mix well. In an oiled pan, on medium heat, cook the pancakes for 2-3 minutes on each side. Cook 3 to 4 small pancakes per person.

3

Heat the baked bean: In an oiled pan, on medium heat, heat the baked beans. Add water, 1 tbsp at a time if needed.

4

Assemble and serve: Garnish the pancakes with the maple syrup. Serve with the ham and the potatoes. Take the opportunity to put on traditional Sugar Shack music and make it a festive meal. Here is a link to our Spotify sugar shack playlist. Bon appétit!

bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

350 gr

700 gr

1050 gr

baked beans

270 gr

540 gr

810 gr

spice mix

1 tsp

2 tsp

3 tsp

pancake mix

113 gr

226 gr

339 gr

maple syrup

118 ml

236 ml

354 ml

Cooking with Kids

Cooking for kids?
Discover new flavour combinations by trying the maple syrup with all the foods in this dish: ham, potatoes and pancakes.

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

Mixing the spice mix with the potatoes. (step 1)
Making the pancake batter (step 2)

Recommended Beer Pairing

These beers are from the micro brewery Warehouse Brewing. You can find these beers at the brewery and at Sobeys liquor stores.

Accountant Ample Ale:

Rich amber in colour and high-ester, fruit aroma; this medium bodied beer has toasty, malt notes along with medium bitterness. This dry finish is accompanied by a light, and lingering bitterness. An excellent option for pairings with red meats, aged cheeses and maple syrup.

Factory Stout:

Jet black with medium roast coffee aroma along with hints of chocolate. Medium body coffee notes in the mouthfeel with a slight sweetness that has a dry finish. Easy to incorporate in dark sauces and marinades!

Sask Harvest Lager:

A premium pale German lager with a flavour reminiscent of lightly baked bread. Very approachable and refreshing with a slight tangy edge and low bitterness. A great go to beer for any occasion.

Ingredients

Plan: Plant based:

Baked beans (cannelinni bean, onions, molasses, brown sugar, mustard powder, salt)
potatoes
spice mix (smoked paprika, garlic powder)
pancake mix (all purpose flour, sugar, baking powder, vanilla powder, salt)
maple syrup
love

Gluten friendly adaptations:

pancake mix (gluten free all purpose flour (Rice Flour, Potato Starch, Pea Fibre, Tapioca Starch, Xanthan Gum), sugar, baking powder, vanilla powder, salt)

Vegan adaptations:

pancake mix (all purpose flour, sugar, egg replacement (cornstarch, potato starch, guar gum, baking powder, sodium bicarbonate) baking powder, vanilla powder, salt)

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Classic burrito

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

Featured local producers

You will need

Preparation

1

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

2

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

3

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

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

4

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

5

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

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

6

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

What's in my kit

2 portions

4 portions

6 portions

jasmine rice

100 gr

200 gr

300 gr

veggie ground

175 gr

350 gr

525 gr

burrito spice

10 gr

20 gr

30 gr

black beans

100 gr

200 gr

300 gr

lettuce

40 gr

80 gr

120 gr

tomato

40 gr

80 gr

120 gr

tortilla

lime

burrito sauce

70 gr

140 gr

210 gr

Recommended Wine Pairing

STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

Health fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

BLACK BEANS
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

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

Gluten Friendly adaptation

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

Note: We cannot guarantee any dish is allergen free.

Nutritional Value

Nutritional Information

Pistou linguini

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Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t stop you from cooking and enjoying delicious and healthy food. In 15 minutes and a few chops you’ve got a showstopper on the table. This dish is filled with an orchestra of beautiful and simple flavours that will surprise you! Perfectly aldente linguine are coasted with a rich pea pistou topped with lightly steamed snap peas, juicy chicken, fresh mint, parmesan and red chili flakes. Green peas are the star of this dish. Why peas, you ask? Well, first peas are delicious and second each cup is filled 8 grams of protein and 68% of your recommended daily vitamin A. When you have a dish that’s family friendly and ready in 15 minutes, you know you’re onto a winner.

Featured Saskatchewan Products

You will need

Preparation

1

Setup & cook the chicken: Preheat the oven to 375F.

Place the chicken breast on a lined baking sheet. Drizzle with oil. Cook for 15 minutes*.

Using 2 forks, shred the chicken in medium pieces.

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

2

Preparation: In a pot, bring water to a boil for the linguine. Rinse and dry all produces.

Slice the sugar snap peas in half. Separate the fresh mint leaves.

3

Cook the sugar snap peas: In an oiled pan on medium heat, add the sugar snap peas. Stirring regularly cook for 3 minutes.

4

Cook the linguine: Add the linguine to the boiling water, stir and cook for 10 minutes. Once the pasta is cooked, reserve pasta water (1/4 cup, 1/2 cup, 3/4 cup) and set aside. Drain the pasta using a colander & add to the pan with the peas.

Drain the linguine and add to the peas.

5

Combine: Add the pea pistou and half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Add the chicken and combine. Taste and add salt as desired.

6

Garnish & serve: Garnish each bowl with Parmesan, mint and red chili flakes. Serve.

Bon Appétit!

What's in my kit

Included

2 portions

4 portions

6 portions

lemon pepper chicken

220 gr

440 gr

660 gr

mint

2 gr

4 gr

6 gr

sugar snap peas

160 gr

320 gr

480 gr

pea pistou

3/4 cup

1 1/2 cup

2 1/4 cup

linguine

180 gr

360 gr

540 gr

Parmesan

20 gr

40 gr

60 gr

red chili flakes

1/4 tsp

1/2 tsp

3/4 tsp

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

MINT
Mint has been used for thousands of years to treat upset stomach or indigestion. More recent research has found it effective in treating symptoms of irritable bowel syndrome, gastric ulcers, as well as an anti-microbial agent.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitians

Cooking for kids? Introduce flavours slowly to children. When introducing a new flavour – like parmesan. you can encourage children to try it at different temperatures: cold from the fridge and warm on the pasta. It may take many exposures for a child to learn to like a new flavour or texture. Making this recipe with kids? Ask the child to contribute by helping with these steps:

2: Separate the mint leaves.
5: Add the chicken to the linguine and combine.
6: Serve and garnish their dish.

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

pea pistou: peas, water, grapeseed oil, lemon juice, salt, garlic powder, pepper.
sugar snap peas
parmesan
linguine: durum wheat semolina.
red chili flakes
lemon pepper chicken: chicken, lemon peel, pepper, garlic powder.

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Caramelized tofu & ramen

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Soy ginger pan roasted chicken with mushroom, carrots, ginger and soy ramens garnished with crispy panko and fresh mint. This comforting dish lets you experience new delicious flavour combinations. You will love it!

Featured Local Products

You will need:

Preparation

1

Setup & roast the tofu: Bring water to a boil in a pot for the ramen.

Cut the ginger soy tofu in cubes. Season with salt. In an oiled pan, Roast the ginger soy tofu on medium heat 5 minutes. Set the tofu aside.

2

Cook the vegetables: Wash and clean all produce.
Thinly slice the mushrooms and the carrots.
Add the mushrooms and carrots to the pan. Cook on medium heat for 7-10 minutes. Add the ginger soy tofu. Combine and set aside.

3

Cook the ramen: Add the ramen to the boiling water. Cook 3 1/2 to 4 minutes. Strain the ramen noodle in a colander and place them back in the pot.

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

4

Combine: Add the ginger soy sauce to the ramen. Combine.

5

Assemble: Separate the mint leaves.

Serve the ramen, vegetables and tofu. Garnish with mint leaves and panko.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

ginger soy tofu

175 gr

350 gr

525 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushroom

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

1/4 cup

1/3 cup

panko

1 tbsp

2 tbsp

3 tbsp

mint

3 gr

6 gr

9 gr

Recommended Wine Pairing

COPPER MOON CHARDONNAY
A lemon yellow coloured wine with aromas of ripe apple, pear, pineapple and a touch of floral. It is a soft, medium-bodied wine with flavours of ripe stone fruit and a touch of citrus on the finish.
Region: British Columbia, Canada
Colour: White
Alcohol: 13%
Price (SLGA): $11.13

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

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 with these steps:

4: Combine the sauce with the ramen
5: separate the mint leaves. Serve their dish.
Assemble

Ingredients

ginger soy tofu: extra firm tofu (water, soybeans (Non-GMO), magnesium chloride, calcium sulphate.), soy sauce, ginger powder, garlic powder, brown sugar.
ramen: wheat flour, water, alcohol, salt, sorbitol syrup, propylene glycol, sodium carbonate. may contain eggs.
carrots
mushroom
ginger soy sauce: soy sauce, dark soy sauce, water, mustard, brown sugar, ginger powder, garlic powder.
panko: wheat flour, sugar, yeast, salt.
mint

Gluten-Free adaptations:

ginger soy tofu: extra firm tofu (water, soybeans (Non-GMO), magnesium chloride, calcium sulphate.), liquid amino (vegetable protein from soybeans, water), brown sugar, ginger powder, garlic powder.
ginger soy sauce: liquid amino (vegetable protein from soybeans, water), water, mustard, brown sugar, ginger powder, garlic powder.
panko: whole grain brown rice, sugar, salt, bht.
ramen: organic brown rice flour, organic millet.

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

Pine nut lemon penne

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Take a big bowl of this comforting yet light pasta. This lemon pine nuts penne combines buttery toasted pine nuts, pesto, Italian herb chickpeas, tender asparagus, earthy mushrooms and savory tomatoes. The dish is finished with fresh basil. It’s a delicious and hearty meal!

Featured Local Products

You will need:

knife
large pot
pan
cutting board
collander
baking sheet
non stick liner or parchment paper

Preparation

1

Cook the pasta: Bring water to a boil for the penne. Season the water with salt.

Cook the penne in the boiling water for 10 minutes. Set aside pasta water – 1 tbsp per portion.

Drain the penne and it back to the pot.

Gluten-friendly: Cook the penne for 8 minutes.

2

Prepare the asparagus: Wash and rinse all produce. Break off the woody end* of the asparagus. Cut the asparagus. Slice the mushrooms and dice the tomatoes.

*Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot.

3

Cook the vegetables and heat the chickpeas: In a pan, heat the oil on medium heat, cook the mushrooms for 7 minutes. Add the tomatoes and asparagus to the pan and cook for an additional 5 minutes. Add the Italian herb chickpeas. Season with salt & pepper. Combine.

4

Prepare the lemon & pine nuts: Zest and juice the lemon (1/2 lemon, 1 lemon, 1 large lemon). In a pan on medium heat, toast the pine nuts for 1 minute.

5

Assemble & serve: Separate the basil leaves.

To the pasta, add the vegetables, herb chickpeas, pesto, lemon juice and lemon zest. Combine. Add the half the pasta water. Combine and if required add more pasta water little by little.

Serve and garnish with basil and pine nuts.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

Herb chickpeas

200 gr

400 gr

600 gr

penne

180 gr

360 gr

540 gr

asparagus

100 gr

200 gr

300 gr

tomatoes

mushroom

150 gr

300 gr

450 gr

Pesto

30 ml

60 ml

90 ml

lemon

fresh basil

3 gr

6 gr

9 gr

pine nuts

15 gr

30 gr

45 gr

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic

Basil

Basil is a herb belonging to the mint family.

It has anti-inflammatory, mild antibacterial, and antioxidant properties.

A study, using a type of basil called Holy Basil, found that people who took the extract, felt less anxious, stressed, and depressed.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
If your child doesn’t like asparagus yet, encourage them to try it raw and then cooked. Ask them what difference they notice.

It can take up to 20 exposure for taste buds to adapt to new flavours.

Making this recipe with kids?
Cook with children by asking them to help in steps:

2: Add the salt and pasta to the water.
4: Combine the vegetables
5: Which part of the lemon smell most? The juice or the zest?
6: Plate and garnish their dish

Recommended Wine Pairings

BERINGER MAIN & VINE ROSE
Aromas of passionfruit with floral notes and red berry flavours. A balance of crisp minerality with fruity and floral undertones. Refreshing and crisp. Perfect summer time wine to share.
Region: Napa, California
Colour: Rose
Alcohol: 11%
Price (SLGA): $11.47

BODACIOUS PINOT GRIGIO
Fresh, fruity, aromatic and easy-drinking with aromas of citrus and honey.
Region: Ontario
Colour: White
Alcohol: 12%
Price (SLGA): $11.92

Ingredients

Penne: Durum wheat semolina, niacin, folic acid, ferrous sulfate, riboflavin, thiamine mononitrate.

Italian herb chickpeas: chickpeas, basil, terragon, garlic powder.

aspargus

tomatoes

mushrooms

pesto: basil, canola oil, Parmesan cheese (Basil blend (Genovese basil D.O.P. Sunflower oil, sea salt), sunflower oil, Parmesan cheese (pasteurized part-skimmed cow’s milk, cheese cultures, sea salt, enzymes), pine nuts, extra virgin olive oil, pecorino (Romano D.O.P, cheese (sheep;s milk, salt), fresh garlic, ascorbic acid, citric acid, black pepper.

lemon

basil

pine nuts

Gluten-friendly adaptation:

Penne: Corn flour, rice flour, mono and diglycerides.

No nut adaptation:

pesto: basil, canola oil, Parmesan cheese (pasteurized milk modified milk ingredients, salt, powder cellulose, liapase, microbial enzyme, bacterial culture, natamycin), water, extra virgin olive oil, garlic, spices, citric acid, potassium sobate)

Vegan adaptation:

pesto: basil, grapeseed oil, canola oil, garlic powder.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Italian poutine

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It’s time for POUTINE! Yum!! Discover Italian Poutine which is like a traditional poutine with bolognese sauce. This poutine is made with home made bolognese sauce filled with veggie ground, onion, carrots, mushrooms and celery. The oven baked fries and veggie filled bolognese sauce gives this poutine a healthy twist the whole family is sure to love.

Featured producers

You Will Need

Preparation

1

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

Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on a lined baking sheet. Drizzle with oil. Season with salt & pepper.

2

Bake the fries: Combine to ensure even coating and place in an even layer. Bake for 25 to 30 minutes or until the potatoes are golden.

3

Cut the vegetables: Wash and rinse all produce. Finely chop the celery, carrot, onion and mushrooms.

4

Start the bolognese sauce: Heat a drizzle of oil in a pan on medium-high heat. Add the all the vegetables. Cook for 5 minutes. Add the veggie ground. Season with salt & pepper. Combine.

5

Finish the bolognese: Add the bolognese sauce mix. Combine. Cook on medium-low for 10 minutes.

6

Assemble & serve: Serve the fries with the bolognese sauce and the cheese. Bon Appétit!

What's in my kit?

Included

2 portions

4 portions

6 portions

Potatoes

800 gr

1600 gr

2400 gr

chedard cheese curds

130 gr

260 gr

390 gr

bolognese sauce mix

295 ml

590 ml

885 ml

veggie ground

175 gr

350 gr

525 gr

mushrooms

100 gr

200 gr

300 gr

celery

75 gr

150 gr

225 gr

carrot

75 gr

150 gr

225 gr

onion

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

Health Facts

Dr. Craig Herrington, Naturopath

Regina Naturopathic

MUSHROOMS
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
To help your children discover and develop their taste buds, let them make their own poutine. The ingredients are fairly popular with children. Place everything in the centre of the table and let everyone serve themselves.

Making this recipe with kids?
Cook with children by asking them to help in steps:

2: Combine the fries, oil and salt on the baking sheet. Place in an even layer.
3: Wash the vegetables.
5: Combine the bolognese sauce.
6: Assemble their own poutine!

Ingredients

Potatoes

Veggie ground: Water, textured soy protein concentrate, onions. contains 2% or less of: spices, canola oil, potato starch, yeast extract, natural flavors, onion powder, maltodextrin, salt, torula yeast, sugar, yeast extract, garlic powder, caramel color, guar gum, rice flour, ferric orthophosphate (iron), vitamin b12, malt extract. Contains: soy. May contain wheat due to shared equipment.

Bolognese sauce mix: Tomato coulis, dry basil, sugar, dry parsley, garlic powder, salt, pepper.

Mushroom

Cheese curds: Fresh pasteurized milk, salt, bacterial culture, microbial enzyme.

Carrot

Onion

Celery

Gluten-Free adaptations:

Veggie ground: Extra firm tofu (Water, Soybeans (Non-GMO), Magnesium Chloride, Calcium Sulphate.), liquid amino (Vegetable Protein from Soybeans, Water), nutritional yeast (inactive nutritional yeast, niacin (vitamin B3), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), Folic Acid, Vitamin B12) maple syrup, smoked paprika, garlic powder.

Vegan, Dairy-Free adaptations:

Vegan Mozzarella: Filtered Water, Organic Palm Fruit Oil+, Modified Corn And Potato Starches, Natural Flavors (Plant Sources), Less Than 2% Of: Pea Fiber, Pea Starch, Bamboo Fiber, Calcium Phosphate, Rice Flour, Organic Vegetable Glycerin, Cellulose, Sunflower Lecithin, Sea Salt, Carrageenan (Vegetable Source), Calcium Sulfate, Citric Acid, Xanthan Gum, Disodium Phosphate, Sodium Citrate.

Tags

Note: We cannot guarantee any dish is allergen free.

Italian poutine

Posted on by

It’s time for POUTINE! Yum!! Discover Italian Poutine which is like a traditional poutine with bolognese sauce. This poutine is made with home made bolognese sauce filled with beef, pork, onion, carrots, mushrooms and celery. The oven baked fries and veggie filled bolognese sauce gives this poutine a healthy twist the whole family is sure to love.

Featured producers

You Will Need

Preparation

1

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

Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on a lined baking sheet. Drizzle with oil. Season with salt & pepper.

2

Bake the fries: Combine to ensure even coating and place in an even layer. Bake for 25 to 30 minutes or until the potatoes are golden.

3

Cut the vegetables: Wash and rinse all produce. Finely chop the celery, carrot, onion and mushrooms.

4

Start the bolognese sauce: Heat a drizzle of oil in a pan on medium-high heat. Add the all the vegetables. Cook for 5 minutes. Add the ground beef and pork. Season with salt & pepper. Cook for 5 minutes.

5

Finish the bolognese: Add the bolognese sauce mix. Combine. Cook on medium-low for 10 minutes.

6

Assemble & serve: Serve the fries with the bolognese sauce and the cheese. Bon Appétit!

What's in my kit?

Included

2 portions

4 portions

6 portions

Potatoes

800 gr

1600 gr

2400 gr

chedard cheese curds

130 gr

260 gr

390 gr

bolognese sauce mix

295 ml

590 ml

885 ml

ground beef & ground pork

220 gr

440 gr

660 gr

mushrooms

100 gr

200 gr

300 gr

celery

75 gr

150 gr

225 gr

carrot

75 gr

150 gr

225 gr

onion

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

Health Facts

Dr. Craig Herrington, Naturopath

Regina Naturopathic

MUSHROOMS
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Making this recipe with kids?
Cook with children by asking them to help in steps:

2: Combine the fries, oil and salt on the baking sheet. Place in an even layer.
3: Wash the vegetables.
5: Combine the bolognese sauce.
6: Assemble their own poutine!

Ingredients

Potatoes

Lean ground beef and ground pork

Bolognese sauce mix: tomato coulis, dry basil, sugar, dry parsley, garlic powder, salt, pepper.

Mushroom

Cheese curds: Fresh pasteurized milk, salt, bacterial culture, microbial enzyme.

Carrot

Onion

Celery

Vegan, Dairy-Free adaptations:

Vegan Mozzarella: Filtered Water, Organic Palm Fruit Oil+, Modified Corn And Potato Starches, Natural Flavors (Plant Sources), Less Than 2% Of: Pea Fiber, Pea Starch, Bamboo Fiber, Calcium Phosphate, Rice Flour, Organic Vegetable Glycerin, Cellulose, Sunflower Lecithin, Sea Salt, Carrageenan (Vegetable Source), Calcium Sulfate, Citric Acid, Xanthan Gum, Disodium Phosphate, Sodium Citrate.

Tags

Note: We cannot guarantee any dish is allergen free.

All dressed hot dog

Posted on by

Celebrate BBQ season with classic veggie all dressed dogs. Garnish them with the all dressed classics: sauerkraut, onions and mustard. Grill the buns for more texture and to bring out even more flavours from the bun. These hot dogs are served with crispy oven baked fries.

You will need

Preparation

1

Setup & cut the fries: Wash and rinse all produce. Preheat the oven to 450F
Optional: Cook the sausage on the BBQ.
Preheat the BBQ to 450F.

Peel the potatoes and cut in fries shape, 1/2 to 1 cm thick.

2

Bake the fries: Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.

Place the fries in an even layer. Bake for 25 minutes.

3

Cook the veggie dog (BBQ oe boiled):
BBQ: Cook the veggie dogs for 5 minutes, turning them halfway.

Boiled: Bring water to a boil in a pot. When the water is boiling, add the veggie dogs. Cook for 5 minutes.

4

Prepare the onions: Peel the onion and cut in small* dices to garnish the hot dog.

*Note: The small dices help ensure the onion flavour does not overwhelm the flavour of the sausage and other toppings.

5

Toast the buns (BBQ or oven): . Heat the buns just before serving.

BBQ: Place the buns open side down on the BBQ for 1 minute. Ensure the buns are not directly exposed to the heat.

Oven: Place the buns open side down on the oven grill for 1 minute.

6

Assemble & serve: Garnish each hot dog with sauerkraut, onion and mustard. Serve with a side of baked fries.

bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

600 gr

1200 gr

1800 gr

veggie dogs

bun

mustard

10 gr

20 gr

30 gr

saurkraut

60 gr

120 gr

180 gr

onion

1 small

1 medium

2 small

Dr. Herrington's Health Fact

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

Cooking for kids?
Go easy on the saurkraut for kids as they may not like its flavour.

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

Garnish their hot dog

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

All dressed hot dog

Posted on by

Celebrate BBQ season with classic beef & pork hot dogs. Garnish them with the all dressed classics: sauerkraut, onions and mustard. Grill the buns for more texture and to bring out even more flavours from the bun. These hot dogs are served with crispy oven baked fries. These beef and pork wieners are from Quill Creek Farms in Quill Lake, Sk.

Featured Saskatchewan Producer

Quill Creek Farms offers free range bison, beef and pork. Their Berkshire Pigs and Grass Fed Bison are Hormone Free. They receive no vaccines, no medications, no antibiotics, no chemical wormers, or any other chemicals. Their Pigs and Bison are free range and natural. locally owned and raised on our farm north of Quill Lake, Sk.

The farms are owned and operated by Doug and Anna Griller and Blair and Jodi Griller. The Griller Family has been in the livestock business since Doug’s grandfather immigrated to Canada in the early 1900’s.

You will need

Preparation

1

2

Bake the fries: Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.

Place the fries in an even layer. Bake for 25 minutes.

3

Cook the wieners (BBQ oe boiled):
BBQ: Cook the beef and pork wieners for 5 minutes, turning them halfway.

Boiled: Bring water to a boil in a pot. When the water is boiling, add the beef and pork wieners. Cook for 5 minutes.

4

Prepare the onions: Peel the onion and cut in small* dices to garnish the hot dog.

*Note: The small dices help ensure the onion flavour does not overwhelm the flavour of the sausage and other toppings.

5

Toast the buns (BBQ or oven): . Heat the buns just before serving.

BBQ: Place the buns open side down on the BBQ for 1 minute. Ensure the buns are not directly exposed to the heat.

Oven: Place the buns open side down on the oven grill for 1 minute.

5

Assemble & serve: Garnish each hot dog with sauerkraut, onion and mustard. Serve with a side of baked fries.

bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

600 gr

1200 gr

1800 gr

beef and pork wieners

bun

mustard

10 gr

20 gr

30 gr

saurkraut

60 gr

120 gr

180 gr

onion

1 small

1 medium

2 small

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

Cooking for kids?
Go easy on the saurkraut for kids as they may not like its flavour.

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

Garnish their hot dog

Recommended Wine Pairing

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Greek pita

Posted on by

These super easy and quick pitas are perfect for a busy night! After making this recipe we are sure you will be ready to take on anything! This pita is served with meatballs, tatziki sauce, Kalamata olives, cucumber, tomatoes and lettuce! Yummy!

Featured Saskatchewan Products

You will need:

Preparation

1

Setup & prepare the vegetable: Preheat the oven to 400F. Wash and rinse all produce.
Remove the pits of the kalamata olives. Thinly slice the cucumber and tomatoes.

2

Cook the falafels: Place the Falafels on a lined baking sheet. Cook for 14 minutes.

3

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

4

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, kalamata olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve.

Bon Appétit!

In your kit

included

2 portions

4 portions

6 portions

falafels

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

kalamata olives

30 gr

60 gr

90 gr

tatziki sauce

100 ml

200 ml

300 ml

pita

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

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

Remove the pits from the kalamta olives
Assemble their pitas with the garnish of their choice

Heath fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CHICKPEAS:
As a crop, chickpeas help restore depleted soil, require no fertilizer, and the leaves act as natural insecticides.

Recommended Wine Pairing

LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53

BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52