Uncategorized Archives - Page 27 of 37 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Greek Chicken

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

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the potatoes: Rinse and dry all produces. Turn on the oven to 450F. Cut the potatoes in 1 1/2cm dices.

2

Start baking the potatoes: Place the potatoes on a lined baking sheet. Add the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp), the Greek spice, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Combine to coat evenly. Bake 20 minutes.

3

Cook the chicken: Reduce the heat of the oven to 350F. Place the Greek chicken on the baking sheet with the potatoes, lightly oil and salt it, and bake until the chicken is fully cooked – about 15 to 20 minutes.

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

4

Prepare the olives, cucumber & tomatoes: While the potatoes are baking, remove the pits from the black olives and roughly chop them. Cut the tomatoes in dices of about 1 cm. Cut the cucumber in half length-wide cut in 1/2 cm slices.

5

Slice the chicken: Slice the Greek chicken in 1 cm slices.

6

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

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

greek chicken

200gr

400gr

600gr

Potato

300gr

600gr

900gr

Greek spice

1 tsp

2 tsp

3 tsp

cucumber

1 small

2 small

3 small

tomato

80 gr

160 gr

240 gr

Black olives

40 gr

80 gr

120 gr

fetta

40 gr

80 gr

120 gr

spinach

30 gr

60 gr

90 gr

greek dressing

1/4 cup

1/2 cup

3/4 cup

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Buffet style

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

Making this recipe with kids?

Ask the child to help with the following steps:

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

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

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

Bret Brothers, Mâcon 2016

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

Azimut Blanc 2017

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

Local Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Minestrone soup

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Chock-full of fresh vegetables, this easy-to-make, yet oh so satisfying minestrone soup is sure to hit the spot on a chilly day. This Minestrone Soup is thick, comforting, and packed full of vegetables! It’s so flavourful and easy to make, and is guaranteed to warm you up! This soup is full of tomatoes, carrots, spinach, orzo, cannellini beans and onion.

Featured Saskatchewan products

You will need

Preparation

1

Prepare the vegetables & setup: Rinse and dry all produces. Cut the onion in small dices. Thinly slice the carrots.

Preheat the oven to 400F for the ciabatta buns.

2

Cook the sausage & vegetables: In an oiled pan on medium heat, cook the carrots and onions for 5 – 10 minutes.

3

Add the minestrone soup mix: Add the minestrone soup mix, and water 2-3(2p), 4-6 (4p), 6-9 (6p) cups. Season with salt & pepper.
Bring the soup to a simmer on medium heat. Cook for 15 minutes.

*Use more or less water depending on how thick you would like the soup.

4

Add the cannellini: Add the cannellini beans in a strainer. Add the cannellini beans to the minestrone.

5

Finish the soup: Add the orzo and cook 7 minutes. Add the spinach, combine.

Gluten Friendly: Add the Gluten Free orzo 3 minutes before adding the spinach.

6

Heat the ciabatta buns & Serve: When the soup has about 3 minutes left to simmer, place the ciabatta buns in the oven and heat for 3 minutes. Place the soup in individual bowls. Serve with a warm ciabatta bun.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

onion

1 small

1 medium

carrot

150 gr

300 gr

minestrone soup mix

1 cup

2 cup

cannellini beans

1 cup

2 cup

orzo

1/4 cup

1/2 cup

spinach

20 gr

40 gr

ciabatta bun

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Cut the carrots and onion in smaller dices or shred them so it is easier for children to eat. You can also cut the spinach in small pieces before adding it to the soup.

Making this recipe with kids?
Ask the child to help with steps 3, 4 & 5:

Add the minestrone soup mix
Add the cannellini beans
Finish the soup

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

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Minestrone soup

Posted on by

Chock-full of fresh vegetables, this easy-to-make, yet oh so satisfying, minestrone soup is sure to hit the spot on a chilly day. This Minestrone Soup is thick, comforting, and packed full of vegetables! It’s so flavourful and easy to make, and is guaranteed to warm you up! This soup is full of Italian sausages, tomatoes, carrots, spinach, orzo and onion.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the vegetables & setup: Rinse and dry all produces. Cut the onion in small dices. Thinly slice the carrots.

Preheat the oven to 400F for the ciabatta buns.

2

Cook the sausage & vegetables: In an oiled pan on medium heat, cook the Italian sausage (removed from the casing) carrots and onions for 10 – 15 minutes.

Note: Ensure the Italian sausages are cooked to at least 165F.

3

Add the minestrone soup: Add the minestrone soup mix, and water 2-3(2p), 4-6 (4p), 6-9 (6p) cups. Season with salt & pepper.
Bring the soup to a simmer on medium heat. Cook for 10 minutes.

*Use more or less water depending on how thick you would like the soup.

4

Finish the soup: Add the orzo and cook 7 minutes. Add the spinach, combine.

Gluten Friendly: Add the Gluten Free orzo 3 minutes before adding the spinach.

5

Heat the ciabatta buns & serve: When the soup has about 3 minutes left to simmer, place the ciabatta buns in the oven and heat for about 3 minutes. Place the soup in individual bowls. Serve with a warm ciabatta bun.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

cannellini beans

150 gr

300 gr

onion

1 small

1 medium

carrot

150 gr

300 gr

minestrone soup mix

1 cup

2 cup

orzo

2 tbsp

1/4 cup

spinach

20 gr

40 gr

ciabatta bun

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Cut the carrots and onion in smaller dices or shred them so it is easier for children to eat. You can also cut the spinach in small pieces before adding it to the soup.

Making this recipe with kids?
Ask the child to help by with step 3 & 4:

Add the minestrone soup mix
Finish the soup

Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Grandma’s vegan chocolate chip cookies

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What’s more comforting and creates more memories than baking chocolate chip cookies? These delicious vegan chocolate chip cookies are a classic recipe tested since generations. We put it to the trial and tested it against 7 chocolate chip recipes that claim to make the best cookies.This recipe came up on top every time! This recipe is easy for kids to make and will bring back memories of cooking with your mom and grandma! We are absolutely in love with this recipe and we know your family will be too. Happy baking 🙂

1

Cream margarine, vanilla & sugar: Preheat the oven to 350F. Line baking sheets with parchment paper. In a large bowl add the margarine (1/2 cup), vanilla and brown sugar. Cream together until the batter is uniform.

In a small bowl combine the ground flax seeds and 2 tbsp hot water. Let rest about 3 minutes.

2

Add the flax seed & dry ingredients: Add the flax seeds and hot water to the mixture and combine.

Add the dry ingredient* to the mixture; mix in together just until the batter is combine. Make sure to not over mix. Drop 1 tbsp size balls of dough about 2 inches apart onto prepared baking sheet.

Note: If you would like smaller cookies make them about 1/2 tbsp and bake about 6 minutes.

3

Bake & enjoy: Bake in preheated oven for 8-10 minutes, than transfer to racks and cool completely.

Bon Appétit!

Nutritional Information

Sesame ginger noodle

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This noodle bowl is chewy, crunchy and fresh. The delicious sauce in this dish is guaranteed to take your noodle bowl game to the next level of deliciousness! Quick, easy and bursting with flavours, this meal will become a favourite!

Featured Saskatchewan Products

You will need

Preparation

1

Setup & prepare the vegetables: In a pot, bring salted water to a boil for the noodles. Rinse and dry all produces. Peel the carrots. Cut the carrot in thin slices. Cut the bok choy in half lenght-wise, then cut each half in 3 segments length-wise. Zesty Tip: Ensure to have a piece of the core on each segment so the bok choy pieces don’t fall apart. If cooking for kids, it is recommended to remove the core so the bok choy pieces are smaller.

2

Cook the carrots: In a pan on medium heat, add (3 tbsp, 6 tbsp, 9 tbsp) of water and the carrots. Cook the carrots for 5 minutes.

3

Heat the veggie ground:
Add the veggie ground to the carrots. Break up the veggie ground in the pan and cook for 5 minutes.

Add the sesame ginger sauce. Combine.

Note: veggie ground is already cooked.

4

Cook the noodles: Add the noodles to the boiling water and cook for 4 minutes or until desired tenderness. Drain the noodles. Gluten friendly cook the noodles: Cook the gluten free noodles for 7 minutes. Drain.

5

Add the bok choy: Add the bok choy to the carrots and veggie ground. Combine.

Cover the pan with lid and cook for 3 to 4 minutes, stirring half way.

Add the noodles to the vegetables and veggie ground. Combine.

6

Garnish & serve: Thinly slice the green onion. Roughly chop the peanuts.

In individual plates, place the noodles and garnish with the green onion and peanuts. Serve.

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

veggie ground

105 gr

210 gr

315 gr

ramen noodle

150 gr

300 gr

450 gr

carrot

150 gr

300 gr

450 gr

bok choy

150 gr

300 gr

450 gr

hoisin ginger sauce

75 ml

150 ml

225 ml

green onion

peanuts

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington

Regina Naturopathic

CARROTS
1 square meter of carrot production, is adequate to fulfil the vitamin A needs of an adult for 1 year! Plant them in the garden!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Go easy on the sesame ginger sauce as some children may not be used to these spices.

Making this recipe with kids?
Ask the child to help by completing step 4 & 5:

Cook the carrots
Add the sauce and bok choy

Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Polenta bake

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Mushrooms, eggplant, thyme, and veggie ground are a match made in heaven. Folded into a tomato sauce spiced with the comforting fall flavours of cumin, oregano, cinnamon, and smoked papprika. This ragu is served over creamy polenta, it doesn’t get much better than this!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Setup & prepare the vegetables: Wash and clean all produce.

Thinly slice the mushrooms. Cut the eggplant and the onion in small dice.

Separate the thyme leaves from the stem.

2

Cook the veggie ground & vegetables: In an oiled pan on medium heat, add the onion, veggie ground, eggplant and mushrooms. Season with salt & pepper. Cook for 15 minutes.

3

Start the polenta: In a pot, combine 1 1/2 cup(2p), 3 cup(4p), 4 1/2 cup(6p) cup of water, the 1/2 cup(2p), 1 cup(4p), 2 1/4 cup(6p) cup of milk and salt to taste. Bring almost to a boil on medium heat.

4

Finish the ragu: Add the polenta spice blend to the vegetables and veggie ground. Cook for 1 minute. Add the signature tomato sauce, and 1/3 cup (2p), 2/3 cup (4p), 1 cup(6p) of water.

Taste and adjust the seasoning. Let simmer uncovered on low heat until the polenta is ready (step 5).

5

Finish the polenta: Once the water and milk is almost boiling, slowly add in the cornmeal whisking constantly.

Simmer the polenta, stirring frequently, until the mixture is smooth, tender, and creamy, 3 minutes.

6

Garnish & serve: In individual bowls, place the polenta. Top with the ragu and garnish with thyme.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

eggplant

75 gr

150 gr

225 gr

mushrooms

100 gr

200 gr

300 gr

onion

thyme

2 gr

4 gr

6 gr

veggie ground

150 gr

300 gr

450 gr

polenta bake spice blend

1 1/2 tsp

3 tsp

4 1/2 tsp

signature tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

cornmeal

1/2 cup

1 cup

1 1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

EGGPLANT
Eggplant contains a potent anioxidant called nasunin, Nasunin has been shown to help protect brain cell membranes from damage.

Cooking with Kids

Cooking for kids?
Feel free to go easy on the polenta bake spice blend to make the flavours of the dish more kid friendly.

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

complete the polenta

Recommended Wine Pairing

Painted Turtle Carbernet Sauvignon
Ripe and velvety currant and blackberry flavours
Region: Canada
Colour: Red
Alcohol: 12.5%
Price (SLGA): $10.58

Jackson-Triggs Proprietors Selection Chardonnay
Dry and full-bodied with aromas reminiscent of ripe apples and pears. A hint of oak and butter combine for a lingering, complex finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $11.26

Sesame ginger pork noodle

Posted on by

This pork noodle bowl is chewy, crunchy and fresh. The delicious sauce in this dish is guaranteed to take your noodle bowl game to the next level of deliciousness! Quick, easy and bursting with flavours, this meal will become a favourite!

Featured Saskatchewan Products

You Will Need

Preparation

1

2

Cook the carrots: In a pan on medium heat, add (3 tbsp, 6 tbsp, 9 tbsp) of water and the carrots.

Cook the carrots for 5 minutes.

3

Cook the pork: Add the pork to the carrots. Season with salt & pepper. Cook the pork for 6 minutes.

Add the sesame ginger sauce. Combine.

Note: ensure the pork is cooked to a minimum temperature of 145°F

4

Cook the noodles: Add the noodles to the boiling water and cook for 4 minutes or until desired tenderness. Drain the noodles.

Gluten friendly cook the noodles: Cook the gluten free noodles for 7 minutes. Drain.

5

Add the bok choy: Add the bok choy to the carrots and pork. Combine.

Cover the pan with lid and cook for 3 to 4 minutes, stirring half way.

Add the noodles to the vegetables and pork. Combine.

6

Garnish & serve: Thinly slice the green onion. Roughly chop the peanuts.

In individual plates, place the noodles and garnish with the green onion and peanuts. Serve.

Bon Appétit!

Ingredients

Elementor

Elementor Pro

Elementor Extra

Elementor Extra+

ground pork

200 gr

400 gr

600 gr

ramen noodles

150 gr

300 gr

450 gr

carrot

150 gr

300 gr

450 gr

bok choy

150 gr

300 gr

450 gr

hoisin ginger sauce

75 ml

150 ml

225 ml

green onion

peanuts

2 tbsp

1/4 cup

1/3 cup

oil*

1/2 tsp

1 tsp

1 1/2 tsp

salt*

1 tsp

2 tsp

3 tsp

water*

6 cups + 3 tbsp

10 to 12 cups

13 to 15 cups

Health Fact

Dr. Craig Herrington Naturopath

Regina Naturopathic

CARROTS
1 square meter of carrot production, is adequate to fulfil the vitamin A needs of an adult for 1 year! Plant them in the garden!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Go easy on the sesame ginger sauce as some children may not be used to these spices.

Making this recipe with kids?
Ask the child to help by completing step 4, 5 & 6:

Cook the carrots
Add the bok choy
Garnish & Serve

Recommended Wine Pairing

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Beef polenta bake

Posted on by

Mushrooms, eggplant, thyme, and beef are a match made in heaven. Folded into a tomato sauce spiced with the comforting fall flavours of paprika, cumin, oregano, cinnamon, and smoke. This ragu is served over creamy polenta, it doesn’t get much better than this!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Setup & prepare the vegetables: Wash and clean all produce.

Thinly slice the mushrooms. Cut the eggplant and the onion in small dice.

Separate the thyme leaves from the stem.

2

Cook the beef & vegetables: In an oiled pan on medium heat, add the onion, ground beef, eggplant and mushrooms. Season with salt & pepper. Cook for 15 minutes.

3

4

Finish the ragu: Add the polenta spice blend to the vegetables and beef. Cook for 1 minute. Add the signature tomato sauce, and 1/3 cup (2p), 2/3 cup (4p), 1 cup(6p) of water.

Taste and adjust the seasoning. Let simmer uncovered on low heat until the polenta is ready (step 5).

5

Finish the polenta: Once the water and milk is almost boiling, slowly add in the cornmeal whisking constantly.

Simmer the polenta, stirring frequently, until the mixture is smooth, tender, and creamy, 3 minutes.

6

Garnish & serve: In individual bowls, place the polenta. Top with the ragu and garnish with thyme.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

eggplant

75 gr

150 gr

225 gr

mushrooms

100 gr

200 gr

300 gr

onion

thyme

2 gr

4 gr

6 gr

ground beef

220 gr

240 gr

660 gr

polenta bake spice blend

1 1/2 tsp

3 tsp

4 1/2 tsp

signature tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

cornmeal

1/2 cup

1 cup

1 1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

EGGPLANT
Eggplant contains a potent anioxidant called nasunin, Nasunin has been shown to help protect brain cell membranes from damage.

Cooking with Kids

Cooking for kids?
Feel free to go easy on the polenta bake spice blend to make the flavours of the dish more kid friendly.

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

complete the polenta

Recommended Wine Pairing

Painted Turtle Carbernet Sauvignon
Ripe and velvety currant and blackberry flavours
Region: Canada
Colour: Red
Alcohol: 12.5%
Price (SLGA): $10.58

Fall Apple Bowl

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This fall bowl is comforting and flavourful with a delicate sweetness. Roasted cauliflower and sweet potatoes are coated with a hint of cinnamon, nutmeg, ginger, cardamom and maple syrup. Raw apples and romaine provide provide freshness to the dish. This bowl is finished with a cashew. caramel & apple cider dressing, pumpkin seeds and corn shoots! You will love to discover these delicious fall flavours.

Featured Saskatchewan Products

Tools

knife
baking sheet
parchment paper or non stick - liner
medium pot with lid
vegetable peeler
cutting board

Preparation

1

Cook the rice: 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 2/3 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.

Turn on the oven to 400F.

2

Prepare & cook the vegetables: While the rice is cooking, wash and clean all produce. Peel the sweet potatoes. Cut in 1 cm dices. Cut the cauliflower in 1 cm florets. Place the sweet potatoes and cauliflower dices on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with the fall maple spice blend, oil (1/2 tsp, 1 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp). Combine the vegetables to ensure an even coating. Cook for about 15-20 minutes in the oven at 400F or until the vegetables are cooked through and are starting to become golden.

3

Cut the romaine: Cut the romaine in about 2 cm slices.

4

Cut the apple: Cut the apple in about 1 cm dices.

5

Garnish & Serve: In individual bowls, place rice, romaine, roasted cauliflower and sweet potatoes and fresh apple dices. Garnish with pumpkin seeds, cashew, caramel & apple cider dressing and corn shoots. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

cauliflower

150 gr

300 gr

sweet potato

1 small

1 medium

apple

pumpkin seeds

2 tbsp

1/4 cup

romaine lettuce

1/2 lettuce

1 lettuce

fall maple spice blend

1 1/2 tsp

3 tsp

cashew, caramel & apple cider dressing

3 tbsp

1/3 tbsp

corn shoots

3 gr

6 gr

oil*

1/2 tbsp

1 tbsp

pepper*

1/8 tsp

1/4 tsp

salt*

1/8 + 1/2 tsp

1/4 + 1 tsp

water

1 1/3 cup

2 2/3 cup

Dr. Herrington's Health Fact

Regina Naturopathic

PUMPKIN SEEDS
Pumpkin seeds are an especially good source of zinc, copper, iron as well as magnesium and calcium.

Cooking with Kids

Cooking for kids?
Feel free to introduce new vegetables to children slowly. Some children may not like cauliflower and sweet potatoes.

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

garnish & serve

Recommended Wine Pairing

Bodegas salentein portillo pinot noir
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Mendoza, Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

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

Coconut curry

Posted on by

This creamy dish is a specialty from the south of India. It is filled with creamy potatoes and cauliflowers cooked in a spicy coconut sauce & is served with naan bread. We bet you will fall in love with this dish’s bright & kid friendly flavours.

Featured Saskatchewan Products

Tools

knife
small bowl
large pot with lid
vegetable peeler
cutting board
potato masher

Preparation

1

Prepare the vegetables: Wash and clean all produce. Dice the onion, mince the garlic and fresh ginger. Peel and dice the potato in 1-2 cm dice. Cut the cauliflower in about 2 to 3 cm florets. Gluten friendly: Use rice instead of naan bread. 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 2/3 cup, 4 cup), salt (1/8 tsp, 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 onion: Heat the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbs) in a medium pot. Add the onion and cook on medium heat for about 5 minutes until the onion is tender.

3

Roast the spices: Add the Indian spice blend, the salt (1/2 tsp, 1 tsp, 1 1/2 tsp), pepper (1/8 tsp, 1/4 tsp, 1/2 tsp), minced garlic and grated or minced ginger. Cook for an additional minute.

4

Add the vegetables: Add cauliflower, potato, coconut milk and water (1 1/4 cup, 2 1/2 cup, 3 3/4 cup) to the onion and spices. Bring to a boil. Cover and let simmer for about 20 minutes. Preheat the oven to 400F. Note: The coconut milk will separate and solidify in the fridge. When heated it will become nice and creamy.

5

Finish the curry & heat the naan bread: When the coconut curry has about 5 minutes left to simmer, heat the naan bread in the oven for 3-4 minutes. Combine the cornstarch with water (3 tbsp, 1/3 cup, 1/2 cup) in a small bowl and add to the coconut curry. Stir for about 1 minute to thicken the sauce. With a potato masher or a fork, mash some of the curry to give it a creamier texture.

6

Garnish & Serve: Cut the coriander in about 2 cm pieces. Serve the coconut curry in individual bowls with warm naan bread. Garnish the coconut curry with coriander. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

cauliflower

200 gr

400 gr

potatoes

300 gr

600 gr

onion

1 small

1 medium

garlic bulb

3 bulb

6 bulb

fresh ginger

1/2 inch piece

1 inch piece

Indian spice blend

1 tbsp

2 tbsp

coconut mylk

1/2 cup

1 cup

corn starch

1/2 tbsp

1 tbsp

naan bread

brown rice

gf only

2/3 cup

1 1/3

oil*

1/2 tbsp

1 tbsp

pepper*

1/8 tsp

1/4 tsp

salt*

1/2 tsp

1 tsp

water

3 tbsp + 1 1/4 cup

1/3 + 2 1/2 cup

water

gf only

1 1/3 cup

2 2/3

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

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

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.

Cooking for kids?
Go easy on the indian spice blend as some children may not be used to these spices.

Making this recipe with kids?
Ask the child to help by completing step 3 & 4:

Roast the spices
Cook the curry

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

Tags

Note: We cannot guarantee any dish is allergen free.

Featured Saskatchewan Products

You Will Need

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Buffet style

Making this recipe with kids?

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Local Recommended Wine Pairing

Tags

Weight Watchers Smart Points

Nutritional Information

Featured Saskatchewan products

You will need

Preparation

1

2

3

4

5

6

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

Recommended Wine Pairing

Tags

Nutritional Information

Featured Saskatchewan Products

You will need

Preparation

1

2

3

4

5

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Dr. Herrington's Health Fact

Regina Naturopathic

Cooking with Kids

Recommended Wine Pairing

Tags

Nutritional Information

Tags

Cooking with Kids

Tools

Ingredients

Included

18 cookies

Preparation

1

2

3

Bon Appétit!