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Lentil loaves

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

Featured Saskatchewan Products

You Will Need

Preparation

1

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

2

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

3

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

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

4

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

4

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

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

5

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

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lentils

80 gr

160 gr

240 gr

garlic

2 cloves

4 cloves

6 cloves

onion

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

vegetable concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

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

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

Buffet style

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

Making this recipe with kids?

Ask the child to help with the following steps:

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

Local Recommended Wine Pairing

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional information

Weight Watchers Smart Points

Nutritional Information

Meatloaves

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

Featured Saskatchewan Products

You Will Need

Preparation

1

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

2

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

3

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

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

Ketchup glaze: ketchup, brown sugar, powder mustard

4

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

5

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

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Potato

300gr

600gr

900gr

carrots

200gr

400gr

600gr

lean ground beef

240gr

400gr

600gr

garlic

2 cloves

4 cloves

6 cloves

onion

oats

1/4 cup

1/2 cup

3/4 cup

ketchup glaze

2 tbsp

1/4 cup

1/3 cup

chicken concentrate & spice blend

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Owner of: Regina Naturopathic

Oats

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of: Beyond Baby Nutrition

Buffet style

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

Making this recipe with kids?

Ask the child to help with the following steps:

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

Tags

Note: We cannot guarantee any dish is allergen free.

Local Recommended Wine Pairing

Nutritional Facts

Weight Watchers Smart Points

Nutritional Information

Greek Meatballs

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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 meatballs, cucumber, tomatoes, black olives, spinach and is topped with Greek dressing.

Featured Saskatchewan Products

You will need

Preparation

1

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

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

2

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

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

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

3

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

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

4

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

Bon Appétit!

What's In my kit

Included

2 Portions

4 Portions

6 Portions

Greek meatballs

220gr

440gr

660gr

Potato

500gr

1000gr

1500gr

Greek spice

1 tsp

2 tsp

3 tsp

cucumber

1 small

2 small

3 small

tomato

80 gr

160 gr

240 gr

kalamata olives

40 gr

80 gr

120 gr

fetta

40 gr

80 gr

120 gr

spinach

70 gr

140 gr

210 gr

greek dressing

1/3 cup

2/3 cup

1 cup

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Buffet style

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

Making this recipe with kids?

Ask the child to help with the following steps:

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

Recommended wine pairing

Homestead Bar À Vin

Josh McLean, Owner

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

Bret Brothers, Mâcon 2016

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

Azimut Blanc 2017

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

Saskatchewan made wine recommendation

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

Ingredients

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

No dairy adaptation:

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

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Spend less on meat – 3 ways

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Prices of meat are increasing

The prices of meats are increasing at an unprecented rate! Year over year the price of beef and chicken has increased between 20-25%. The Canada food price report predicted a significant increase in the price of meat this year; however, this increase is higher than expected.

3 ways to decrease your meat bills

Use more affordable meats
Add a vegetarian meal to this week’s menu
Combine plant-based and animal protein

The Local Advantage

The silver lining in this increase in the cost of meat is that NOT ALL meats have increased in price. The price of locally and artisanally raised meats has increased by less than 2% year over year! Since the price of meats at the grocery store has increased so much in the last few months, why not explore our local options to purchase high quality meats.

In this blog, you will find the information for:

Local producers that ship and/or deliver
Local grocery stores
Farmers markets near you

1. Use More Afforable Meats

Chicken breast and steaks are some of the most expensive meats. Cooking with slower to cook cuts like chicken thigh and stewing meats you can save over 60%! Beef ribeye steak is $6.17/100g while stewing beef is $2.20/100g.

Located by Prince Albert, Bison Ridge Farms‘ bison stewing meats are $2.64/100g. With a price difference of 0.44$/100gr for locally raised, high quality bison that enrich the land and is sustainable! Why not buy and eat local?

Bison Stew

Bison stew is an easy and agile recipe that can be made with the vegetables you have at hand. In this recipe we used: butternut squash, onions and potaotes.

This stew is going to warm you up! Seriously! On a colder night this stew heats you up within minutes. We tested it a few times and everytime within minutes we could feel warmer. The reason is a mistery – it may be due to the bison meat. Regardless, if you need a seriously warming dish – this is it!

Prep Time 25 Minutes
Cook Time 2.5 hours
Serves 6-8 People

Ingredients

6 cups largely diced vegetables (butternut squash, potaotes, celery, rutabaga, parsnips, cabage)
1 large onion diced
28 oz diced tomatoes
4 cups beef broth
1 cup tomato sauce
3 leaves bay
2 tsp savory
salt & pepper
1/3 cup flour

Instructions

Turn on the oven to 350F. In a small bowl combine the flour, 1 tsp salt and pepper to taste. On a pan on medium heat, add oil to roast the meat. Roll each cube of bison in the flour and place them in the pan. Cook the cubes until brown.
Once the bison cubes are browned, add them to a dutch oven or oven-safe pot.
Add the red wine to the pan and deglaze the pan.
In the dutch oven or oven-safe pot, add the red wine, beef broth, the tomatoes, vegetables, spices, salt and pepper to the stew.
Cover and bake at 350F for 2.5 hours.

2. Vegetarian Recipes

Pasta dishes are an easy way to add comforting vegetarian recipes to your menu. These 2 pasta recipes are some of our favourites:

Baked macaroni & cheese
Rotini Puttanesca

Baked Macaroni and Cheese

This classic Baked Macaroni and Cheese is ultra cheesy, creamy, and topped with a crunchy Panko topping. Two “secrets” make this recipe amazing:

Cheese sauce is a bechamel with tons of cheese makes this the perfect creamy sauce
Panko and butter topping adds a buttery crave worthy “crunch”

Prep Time 35 Minutes
Cook Time 15 Minutes
Total Time 50 Minutes
Serves 6-8 People

Ingredients

1 pound macaroni
1/4 cup butter or margerine
1/4 cup flour
1 tsp salt
2 cups milk
2 cups shredded cheddar cheese
1/2 cup panko
1/4 cup butter

Instructions

Preheat the oven to 350 F. Butter a baking dish.
Bring water to a boil in a large pot. Add 2 tbsp salt and macaroni. Bring the water back to a boil and cook the macaroni until tender, about 12 minutes. Drain.
Make the cheese sauce: While the macaroni is cooking, melt the butter in a pot. Using whisk, stir in the flour and salt, stirring and cooking over medium heat until the flour turns a very pale brown - 2-3 minutes. Slowly whisk in the milk. Continue to cook, stirring constantly, until the sauce thickens - about 5 minutes. Add the cheese and stir until it is fully melted. Add the drained macaroni to the cheese sauce and combine.
Make the topping: For the topping: In a small bowl, stir the breadcrumbs with the butter.
Transfer the macaroni and cheese to the buttered baking dish and top with the buttered breadcrumbs. Bake until the dish bubbles around the edges, about 15 minutes.

Rotini Puttanesca

This Rotini Puttanesca is quick and comforting. It’s a classic and simple pasta dish with cherry tomatoes, olives and capers and a perfectly pan fried ribeye steak.

Makeover – Dinner: If you’d like to make it extra special you can top it with a steak and pair it with an Italian red wine.

Prep Time 35 Minutes
Cook Time 10 Minutes
Total Time 20 Minutes
Serves 4 People

Ingredients

12 oz rigatoni
4 cloves garlic - minced
1 pint cherry tomatoes - cut in half
1/2 cup Kalamata olives
2 tbsp capers
1/2 cup grated parmesan
2 cups spinach

Instructions

Bring water to a boil in a large pot. Add 2 tbsp salt and rotini. Bring the water back to a boil and cook until desired texture. Save 1 cup pasta water. Drain.
While the rotini are cooking, in a pan, melt a bit of butter. Add the garlic and cook until fragrant.
Add the tomatoes, spinach, olives and capers to the skillet then season with salt and pepper. Saute for about 2 minutes until the tomatoes soften and the skins begin to wrinkle a bit. Add the pasta, reserved pasta water, Parmesan cheese and parsley to the skillet then toss everything together.

2. Combine plant-based and animal protein

Combining legumes and meat is common in moroccan dishes. This lamb moroccan stew includes chickpeas for a nourishing and warming dish.

Saskatchewan raised lamb is available at the Wootton Farms – close to Lumsden.
Stew lamb is available at $10/lbs

Lamb chickpea stew

Moroccan lamb and chickpea stew is a delicious and easy way to enjoy the flavours of Morocco: apricots, cinnamon, bay leaf, ginger, all spice and Ras El Hanout (turmeric, cloves, allspice, cardamom, ginger, mace, nutmeg, and a touch of cayenne).

This recipe can be served with mediterranean salad, couscous, rice, pita or any rustic bread.

Prep Time 30 Minutes
Cook Time 2.25 hours
Serves 6 to 8 People

Ingredients

1 diced large onion
2 cups cubed carrots (about 3)
3 cups cubed potatoes
2 lbs stew lamb
4 cloves minced garlic
1/2 cup dried apricot
1 stick cinnamon
2 bay leaves
1 tsp ground allspice
2 tsp ras el hanout
1/2 tsp ground ginger
28 oz diced tomatoes
3 cups beef broth
19 oz can chickpeas

Instructions

Heat the oven to 350F. Season with salt and pepper. In a pan on medium heat, add oil and brown the lamb cubes on all sides.
In a large dutch oven or oven-safe pot on medium heat, add oil, onions, carrots, and potatoes. Stir and cook for 4 minutes. Add the garlic and cook 1 addtional minute.
Add the lamb to the vegetables. Add the dried apricots and spices. Combine.
Add the tomatoes and broth and bake covered at 350 for 1 1/2 hours. Add the chickpeas and cook an additional 45 minutes.

Local advantage

There are many ranchers and farmers in Saskatchewan who offer high quality meats.

A ressource we love to discover some of the many Saskatchewan farmers and food artisan is this book: Flat Out Delicious.

Some artisan producers that ship and/or deliver include:

Local grocery stores

Regina: Local & Fresh
Saskatoon: SaskMade
Moose Jaw: Wandering Market

Farmers markets near you

General Tao Tofu

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General Tao tofu is saucy, juicy and crispy. The signature sauce is thick, sweet and sour. This general Tao tofu is not deep fried but pan fried which gives it’s classic crispiness. This 30 minutes general Tao is cooked with bell peppers, chinese broccoli, rice and topped with green onions and sesame seeds. Make it all easilyin the comfort of your home for a sweet and sour treat!

Featured Saskatchewan Producers

What do I need?

Preparation

1

Cook the rice: Bring water to a boil (1 1/2 cup, 3 cups, 4 1/2 cups). Add (1/2 tsp, 1 tsp, 1 1/2 tsp) salt and the rice. Cover and cook on low heat for 11 to 12 minutes.

2

Setup – vegetables & tofu: Wash and rinse all produce.

Slice the green onion thinly. Cut the bell pepper into squares of about 1 inch. Roughly cut the chinese broccoli.

Drain and cut the tofu into cubes. Place the tofu in a bowl, coat it with the cornstarch. Season with salt & pepper.

3

Cook the chicken & vegetables: Heat a generous drizzle of oil in a pan on medium heat. Once the oil is hot, add the tofu – ensuring there is space between each cube. Cook for 2-4 minutes until crispy, turn.

Add the bell pepper and half the green onion. Cook for an additional 2-4 minutes.

Crispy note: To ensure maximum crispiness of the tofu cubes, turn the cubes carefully with a fork when they easily lift from the pan. Do not move the tofu while its cooking.
6 portions note: If you have a 6 portion meal, you may require 2 pans or you can cook the tofu in 2 batches.

4

Prepare the sauce: In a bowl, add the General Tao sauce and water (3 tbsp, 1/3 cup, 1/3 cup + 3 tbsp). Combine.

5

Finish the sauce & plate: Add the chinese brocoli and the General Tao sauce to the pan. Simmer 2-3 minutes – until the chinese brocoli is al dente and the sauce has thickened.

Serve the general Tao tofu on the rice. Ganish with the rest of the green onion and the sesame seeds.

What's in my kit?

Included

2 portions

4 portions

6 portions

rice

140 gr

280 gr

420 gr

tofu

150 gr

300 gr

450 gr

cornstarch

2 tbsp

1/4 cup

1/3 cup

bell pepper

chinese broccoli

175 gr

350 gr

525 gr

green onion

sesame seeds

1 tbsp

2 tbsp

3 tbsp

General Tao sauce mix

1/4 cup

1/2 cup

3/4 cup

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

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

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Yum foods
Theres a bit of ketchup in the general Tao sauce. Serve “yum” foods, like ketchup, with new foods. When your child sees food they recognize it may entice them to explore new foods too.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice
Prepare the sauce
Plate

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

SESAME SEED
When it reaches maturity, the seasame seed pod bursts open releasing the seeds. Open Sesame! The phrase (from Arabian Nights) refers to the unlocking of treasure.

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

General Tao Chicken

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General Tao chicken is saucy, juicy and crispy. The signature sauce is thick, sweet and sour. This general Tao chicken is not deep fried but pan fried which gives it’s classic crispiness. This 30 minutes general Tao is cooked with bell peppers, chinese broccoli, rice and topped with green onions and sesame seeds. Make it all easilyin the comfort of your home for a sweet and sour treat!

Featured Saskatchewan Producers

What do I need?

Preparation

1

Cook the rice: Bring water to a boil (1 1/2 cup, 3 cups, 4 1/2 cups). Add (1/2 tsp, 1 tsp, 1 1/2 tsp) salt and the rice. Cover and cook on low heat for 11 to 12 minutes.

2

Setup – vegetables & chicken: Wash and rinse all produce.

Slice the green onion thinly. Cut the bell pepper into squares of about 1 inch. Roughly cut the chinese broccoli.

Cut the chicken into cubes. Place the chicken in a bowl, coat it with the cornstarch. Season with salt & pepper.

3

Cook the chicken & vegetables: Heat a generous drizzle of oil in a pan on medium heat. Once the oil is hot, add the chicken – ensuring there is space between each cube. Cook for 4-6 minutes until crispy, turn.

Add the bell pepper and half the green onion. Cook for an additional 2-4 minutes.

Crispy note: To ensure maximum crispiness of the chicken cubes, turn the cubes carefully with a fork when they easily lift from the pan. Do not move the chicken while its cooking.
6 portions note: If you have a 6 portion meal, you may require 2 pans or you can cook the chicken in 2 batches.
Chicken internal temperature: Ensure the chicken is cooked to an internal temperature of 165ºF.

4

Prepare the sauce: In a bowl, add the General Tao sauce and water (3 tbsp, 1/3 cup, 1/3 cup + 3 tbsp). Combine.

5

Finish the sauce & plate: Add the chinese brocoli and the General Tao sauce to the pan. Simmer 2-3 minutes – until the chinese brocoli is al dente and the sauce has thickened. Serve the general Tao chicken on the rice. Ganish with the rest of the green onion and the sesame seeds.

What's in my kit?

Included

2 portions

4 portions

6 portions

rice

140 gr

280 gr

420 gr

Chicken breast

220 gr

440 gr

660 gr

cornstarch

2 tbsp

1/4 cup

1/3 cup

bell pepper

green onion

sesame seeds

1 tbsp

2 tbsp

3 tbsp

General Tao sauce mix

1/4 cup

1/2 cup

3/4 cup

Recommended Wine Pairing

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice
Prepare the sauce
Plate

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

SESAME SEED
When it reaches maturity, the seasame seed pod bursts open releasing the seeds. Open Sesame! The phrase (from Arabian Nights) refers to the unlocking of treasure.

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Pot pie

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Pot pie is a classic. This puff pastry crusted pot pie is filled with cannellini beans, white sauce, turkey, carrots, celery and onions.

You will need

Preparation

1

Setup: Preheat the oven to 425F. Wash and clean all produce.

Cut the carrots, celery and onion in small dices. Mince the parsley.

2

Cook the vegetables: In a large oiled pot on medium heat, add the vegetables. Season with salt & pepper. Cook for 5-6 minutes. Add 1, 2, 3 tbsp of flour. Cook 1 minute.

3

Make the filling: In the pot, on medium heat, add the pot pie mix and 1 1/2 cup, 3 cups, 4 1/2 cups tbsp cup of water. while whisking until the sauce is thick. Add the shredded cannellini beans. Season with salt & pepper. Add the parsley. Combine.

Transfer the filling to an ovenproof dish.

4

Roll the pie crust: Flour the pie crust. On a floured surface, roll the pie crust to about 1/2 cm thick. Place the dough over the filling. Cut a whole in the crust to let the steam escape.

Gluten friendly: Skip this step. The dough is rolled. Follow cooking instruction on Gluten Free pie crust.

6

Garnish & Serve: Bake the pot pie at 425F for 10 minutes (or until lightly golden). Lower the temperature to 350F. Bake for an additional 10 to 20 minutes. Bon Appétit!

Bon Appétit!

Ingredients

celery
carrot
parsley
cannellini beans
onion
pot pie mix: cream, better than bouillion vegetable stock concentrate, cornstarch
pie crust: all purpose flour, butter, crisco, water, egg, salt, vinegar.

Dr. Herrington's Health Fact

Regina Naturopathic

ONION
Cutting onions release strong sulfuric compounds that lead most people to tear up. Did you notice if cold onions are different?

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 3 & 4:

Finish the filling
cook 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

Turkey pot pie

Posted on by

Chicken pot pie is a classic. This puff pastry crusted chicken pot pie is filled with white sauce, turkey, carrots, celery and onions.

You will need

Preparation

1

Setup: Wash and clean all produce. Pre-heat the oven to 425F. Wash and clean all produce.

Cut the carrots, celery and onion in small dices. Mince the parsley.

2

Cook the vegetables: In a large oiled pot on medium heat, add the vegetables. Season with salt & pepper. Cook for 5-6 minutes. Add 1, 2, 3 tbsp of flour. Cook 1 minute.

3

Make the filling: In the pot, on medium heat, add the pot pie mix and 1 1/2 cup, 3 cups, 4 1/2 cups tbsp cup of water. while whisking until the sauce is thick. Add the shredded turkey. Season with salt & pepper. Add the parsley. Combine.

Transfer the filling to an ovenproof dish.

4

5

Garnish & Serve: Bake the pot pie at 425F for 10 minutes (or until lightly golden). Lower the temperature to 350F. Bake for an additional 10 to 20 minutes. Bon Appétit!

Bon Appétit!

celery
carrot
turkey
parlsey
onion
pot pie mix: cream, better than bouillion vegetable stock concentrate, cornstarch
pie crust: all purpose flour, butter, crisco, water, egg, salt, vinegar.

Dr. Herrington's Health Fact

Regina Naturopathic

ONION
Cutting onions release strong sulfuric compounds that lead most people to tear up. Did you notice if cold onions are different?

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 3:

Make the filling

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

Roasted vegetable chicken poutine

Posted on by

It’s time for POUTINE! Not just a deep fried poutine but a poutine with roasted vegetables and roasted chicken breast. Poutine is a delicious comfort food and when made with roasted carrots, parsnips and potatoes, it’s a dish you can feel good about. The oven baked vegetables, demi-glace style vegetarian sauce garnished with cheese curds and fresh thyme gives this classic dish a healthy twist.

Featured Saskatchewan Products

You Will Need

knife
pot
cutting board
non-stick sheet or parchment paper
1 or 2 baking sheet
vegetable peeler
whisk

Preparation

1

Bake the fries: Wash and rinse all produce. Preheat the oven to 450F.

Slice the onion in thin slices. Peel the vegetables if desired. Cut all the vegetables (parsnip, carrots, sweet potato, potato) in fries shape, about 1 cm thick. Place the parnips, carrots, sweet potato and potato on a lined baking sheet.

2

Cook the vegetables: Drizzle the vegetables with oil, salt & pepper. Combine to ensure even coating and place in an even layer.

Bake in the oven 20 minutes or until they start to become golden.

3

Cook the chicken: When the vegetables have 10 minutes left to cook, place the chicken on the lined baking sheet. Season the chicken with salt and cook for 10 minutes. Cut the chicken in bite size pieces.

Evenly spread the cheese curds on the fries and return to the oven for 1 minute to warm.

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

4

Make the sauce: In a medium pan on medium heat melt butter (1 tsp, 2 tsp , 3 tsp) add the onion and cook for 2 minutes, until tender. In the pan, add the water (1 1/3 cup, 2 2/3 cups , 4 cups). Combine. Add the demi-glace sauce mix and whisk until the sauce thickens. Combine and turn on the heat to medium. Bring to a boil, let simmer until the sauce has thicken – 5 minutes.

5

Garnish & serve: Separate the thyme leaves from the woody stem. Serve the roasted vegetable fries and cheese curds in individual plates. Garnish with demi-glace sauce and thyme.

Ingredients

Included

2 portions

4 portions

6 portions

Potatoes

300 gr

600 gr

3000 gr

sweet potatoes

200 gr

400 gr

600 gr

carrots & parnips

250 gr

500 gr

750 gr

chicken breast

220gr

440gr

660gr

chedard cheese curds

130 gr

260 gr

390 gr

demi-glace sauce mix

2 tbsp

1/4 cup

1/3 cup

fresh thyme

2 gr

4 gr

6 gr

Recommended Wine Pairing

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

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

SWEET POTATOES
Just 1 cup of sweet potatoes contains 375% of your required daily intake of beta carotene. Carotenoids are potent antioxidants that support a healthy immune system, skin and eyes.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?

Serving family style: You can serve each part of the meal family-style and let your children make their own poutine.

Mixed dishes are tough for kids. While you’re cooking set aside a small portion of each component of the meal, before mixing or adding sauces, to serve to them. For this dish, you can serve each vegetables serparately. This will enable the child the explore the flavours individually.

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

Separate the thyme leaves. Assemble & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Carnivore plan: chicken breast, potatoe, sweet potato, carrot, turnips, cheese curds (Fresh pasteurized milk, salt, bacterial culture, microbial enzyme), demi-glass sauce (Modified Corn Starch, Wheat Flour, Beef Fat, Corn & Potato Maltodextrin, Salt, Vegetable Powders (tomato, Onion, Carrot), Hydrolyzed Soy Protein, Sugar, Yeast Extract, Colour, Dried Beef Stock, Pork Gelatin, Beef Extract, Natural Flavour, Spice, Xanthan Gum, Lard, Citric Acid, Disodium Guanylate, Disodium Inosinate, Gum Arabic, Bha, Propyl Gallate.), fresh thyme, love

Weight Watchers Smart Points

Nutritional Information

Roasted vegetable poutine

Posted on by

It’s time for POUTINE! Not just a deep fried poutine but a poutine with roasted vegetables. Poutine is a delicious comfort food and when made with roasted carrots, parsnips, zuchini and potatoes, it’s a dish you can feel good about. The oven baked vegetables, demi-glace style vegetarian sauce garnished with cheese curds and fresh thyme gives this classic dish a healthy twist.

Featured Saskatchewan Products

You Will Need

knife
pot
cutting board
non-stick sheet or parchment paper
1 baking sheet
vegetable shredder
whisk

Preparation

1

Bake the fries: Wash and rinse all produce. Preheat the oven to 450F.

Slice the onion in thin slices. Peel the vegetables if desired. Cut all the vegetables (zucchini, parsnip, carrots, sweet potato, potato) in fries shape, about 1 cm thick. Place the zucchini, parnips, carrots, sweet potato and potato on a lined baking sheet.

2

Cook the vegetables: Drizzle the vegetables with oil, salt & pepper. Combine to ensure even coating and place in an even layer.

Bake in the oven 20 minutes or until they start to become golden.

3

4

Garnish & serve: Separate the thyme leaves from the woody stem. Serve the roasted vegetable fries and cheese curds in individual plates. Garnish with demi-glace sauce and thyme.

Ingredients

Included

2 portions

4 portions

6 portions

Potatoes

300 gr

600 gr

3000 gr

sweet potatoes

200 gr

400 gr

600 gr

carrots & parnips

250 gr

500 gr

750 gr

zuchini

chedard cheese curds

130 gr

260 gr

390 gr

demi-glace sauce mix

2 tbsp

1/4 cup

1/3 cup

fresh thyme

2 gr

4 gr

6 gr

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

SWEET POTATOES
Just 1 cup of sweet potatoes contains 375% of your required daily intake of beta carotene. Carotenoids are potent antioxidants that support a healthy immune system, skin and eyes.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?

Serving family style: You can serve each part of the meal family-style and let your children make their own poutine.

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

Separate the thyme leaves. Assemble & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Clean-food: potatoe, sweet potato, carrot, turnips, cheese curds (Fresh pasteurized milk, salt, bacterial culture, microbial enzyme), demi-glass sauce mix (vegetable stock (vegetables & concentrated vegetable juices (carrot, celery, onion, tomato, potato, garlic), hydrolyzed soy protein, salt, yeast extract, sugar, maltodextrin, soybean oil, spice extractive), ketchup, cornstarch, spices), fresh thyme, love

Plant-Based: potatoes, zucchini, sweet potato, carrot, turnips, cheese curds (Fresh pasteurized milk, salt, bacterial culture, microbial enzyme), gluten free demi-glass sauce mix (vegetable stock (vegetables & concentrated vegetable juices (carrot, celery, onion, tomato, potato, garlic), hydrolyzed soy protein, salt, yeast extract, sugar, maltodextrin, soybean oil, spice extractive), ketchup, cornstarch, spices), fresh thyme, love

Vegan: potatoe, zucchini, sweet potato, carrot, turnips, vegan cheese curds (filtered water, tapioca flours, expeller pressed non-gmo canola and/or safflower oil, coconut oil, pea protein, salt, vegan natural flavours, inactive yeast, vegetable glycerin, xanthan gum, citric acid (for flavour), titanium dioxide (a naturally occurring mineral), demi-glass sauce mix (vegetable stock (vegetables & concentrated vegetable juices (carrot, celery, onion, tomato, potato, garlic), hydrolyzed soy protein, salt, yeast extract, sugar, maltodextrin, soybean oil, spice extractive), ketchup, cornstarch, spices), fresh thyme, love