Roasted mustard tofu ramen bowl

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

Featured

You will need:

Preparation

1

Prepare and roast the tofu: Bring water (about 4 cups, 4 to 8 cups, 8 to 10 cup) to a boil in a large pot for the ramen.  

Set aside the tofu marinade. Cut the tofu in 2 cm cubes. In a large pan, add the oil (1/2 tbs, 1 tbs, 1 1/2 tsp), the tofu cubes. Cook on medium heat and turning regularly to roast each cube – about 6-8 minutes. Place the tofu in a bowl with the marinade and set a side. Rinse the pan to re-use for the vegetables. 

2

Prepare and cook the vegetable: Wash and clean all produce. Cut the mushrooms in about 1 cm slices and the carrots in about 1/2 cm slices. In the same pan you cooked the tofu, heat the oil (1/2 tsp, 1 tsp, 1 1/2 tsp) on medium heat. Add the mushrooms and carrots. Stirring regularly,  cook on medium heat for about 7-10 minutes, until the carrot is tender. Add the tofu to the vegetables. Combine and set aside. 

3

Cook the ramen: While the vegetables are cooking and the water is boiling, add the ramen and cook for about 3 1/2 to 4 minutes.  ramen the noodles 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 low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

4

Combine the sauce with the ramen: Add the ginger soy sauce to the ramen. Combine and set aside. 

5

Assemble: Separate the mint leaves. In serving dishes, place the ramen, vegetables and tofu. Garnish with mint leaves and panko. Serve

Bon Appétit!

Whats in my kit?

2 portions

4 portions

6 portions

marinated tofu

200 gr

400 gr

600 gr

ramen

280 gr

560 gr

840 gr

carrots

150 gr

300 gr

450 gr

mushrooms

100 gr

200 gr

300 gr

ginger soy sauce

2 tbsp

4 tbsp

6 tbsp

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

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!

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

GET COOKING
Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table. 

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

  • Combine the sauce with the ramen
  • Assemble

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Orange tofu stir-fry

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

Featured Products

You Will Need

Preparation

1

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

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

2

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

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

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

3

Roast the tofu: Cut the tofu in 2 cm dices. In a large pan, add the oil (1/2 tbs, 1 tbs), the  tofu and its marinade. Cook on medium heat 2-3 minutes, flip and cook an additional 2 minutes or until both sides a slightly crunchy. 

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

4

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

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

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

Ingredients

Included

2 portions

4 portions

rice noodles

200 gr

400 gr

orange marinated tofu

175 gr

350 gr

orange stir fry sauce

1/2 cup

1 cup

broccoli

75 gr

150 gr

carrot

100 gr

200 gr

bok choy

50 gr

100 gr

mushrooms

50 gr

100 gr

cilantro

3 gr

6 gr

Thai chili

1

1

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 liter

2 liter

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

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

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

Wine Pairings

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

Deinhard green label Riesling 
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol:
10.0%
Price (SLGA): $14.02

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Pad Thai

Almost the national dish of Thailand, Pad Thai is a delicious comfort dish. We simplified the recipe and gave it a healthy twist with loads of fresh vegetables! This Pad Thai is easy, quick and filled with all the authentic flavours of Thailand. Who needs take out?!

Featured

You will need

Preparation

1

Boil water and prepare the vegetables:  In a large pot, bring water (2 litres, 4 litres) to a boil for the noodles. 

Cut the zucchini in thin strips of 1/2 cm x 1/2 cm. Cut these stips in half lenght wide. Cut the carrots in 1/2 cm thick slices. Cut the bell pepper in the same shape as the zucchini.   

Note: cutting the vegetables thinly makes them cook faster.

2

Cook the protein: Cut the Thai tofu in 2 cm dices. In a large pan, add the oil (1/2 tbs, 1 tbs), the Thai tofu and its marinade. Cook on medium-high heat 2-3 minutes, flip and cook an additional 2 minutes or until both sides a slightly crunchy. 

3

Prepare the toppings: While the tofu is cooking, separate the cilantro leaves from the stem, cut the lime in wedges and roughly chop the peanuts.  

4

Cook the vegetables: In the same pan you cooked the protein, add oil (1/2 tbs, 1 tbs). Leave the heat to medium and add the carrots and zucchini. Cook about 5 minutes, stirring regularly. Add the bell pepper and Pad Thai sauce.  Cook an additional 4 minutes while stirring regularly. 

5

Cook the noodles: While the vegetables are cooking and the water is boiling, add the noodles and cook for about 5 minutes.  Drain the noodles in a colander. 

6

Assemble & garnish: Add the noodles back to the pot they were cooked in. Add the cooked vegetables, protein and combine. Serve the Pad Thai in individual bowls and garnish each dish with cilantro, lime and peanuts. Serve. 

Bon Appétit!

Ingredients

Included

2 portions

4 portions

thai tofu

200 gr

400 gr

carrot

75 gr

150 gr

zucchini

1

2

bell pepper

1

2

rice noodle

200 gr

400 gr

pad thai sauce

1/4 cup

1/2 cup

peanut

1 tbsp

2 tbsp

cilantro

3 gr

6 gr

lime

1

1

water*

2 litres

4 litres

oil*

1 tsp

2 tsp

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

 

Regina Naturopathic

Dr. Craig Herrington Naturopath

ZUCCHINI
Zucchinis are rich in flavonoids (a type of antioxidant) such as zeaxanthin, carotenes, and lutein. A diet high in flavonoids is one of the best anti-aging strategies there is (regular exercise is the other).

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

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 or as little as they like to eat. 

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

  • Prepare the toppings – children can help by separating the cilantro leaves
  • Assemble & garnish

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon spaghetti

This simple quick dish is ready in filled with mediteranean flavours. The salty sun dried olive and capers, sweet tomatoes, fresh mixed greens, and tangy lemon marry perfectly with delicate spaghetti. This beautiful dish is ready under 15 minutes! 

Featured

Tools

Preparation

1

Cook the pasta:  In a large pot, bring water (2 litres, 4 litres) to a boil for the pasta. Add salt ( 1 tbsp, 2 tbsp) to the pasta water . Once the water boils, add the spaghetti and cook about 9 minutes for al-dente or until desired texture.  

2

Preparation: Zest the lemon(s), pit the sun dried olives, peel and thinly slice the garlic, dice the tomatoes in 1 cm dices.  Juice the lemon(s).

3

Cook the garlic and tomatoesOn In a large pan on medium heat, add oil (1/2 tbs, 1 tbs) and tomatoes. Cook about 2 minutes until the tomatoes soften. Add the garlic and cook 1 more minute, until fragrant – stir constantly to ensure the garlic does not burn. Add the capers and pitted sun-dried olives

4

Dress the mixed greens: Place the mixed greens in a bowl, add about 1/4 of the lemon juice to the mixed greens, oil (1/2 tsp, 1 tsp) and salt (1 pinch , 1/8 tsp). Toss.  

5

Assemble the pasta: Once the spaghetti  is cooked, reserve pasta water (1/4 cup , 1/2 cup). drain the pasta in the colander. Add the spaghetti, pasta water,  the lemon zest and  lemon juice to the pan. Combine.  Taste and adjust seasoning. 

6

Sereve & garnish the pasta: Serve the pasta and top with the dressed mixed greens. You can also serve the mixed greens as a side salad. 

Bon Appétit!

Ingredients

Included

2 portions

4 portions

garlic

2 cloves

4 cloves

tomatoes

2 small

4 small

lemon

1

2

spaghetti

230 gr

460 gr

capers & sun dried olives

1/3 cup

2/3 cup

mixed greens

20 gr

40 gr

water*

2 litres

4 litres

oil*

1/2 + 1 tsp

1 + 2 tsp

salt*

1 tbsp + 1 pinch

2 tbsp + 1/8 tsp

Recommended Wine Pairing

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

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

Regina Naturopathic

Dr. Craig Herrington Naturopath

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

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

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 or as little as they like to eat. 

MAKING THIS RECIPE WITH KIDS ? 
Buffet style is best.

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

BBQ pulled pork tacos

These delicious BBQ pulled pork tacos are sure to become one of your favourite! With its fresh flavours of lime, cilantro, radish and red cabbage complement perfectly the savoury pulled BBQ pork. When an amazingly delicious dinner in on the table within a few minutes you know you’ve got a show stopper!

Note: If you requested no red meat, steps to make pulled chicken are at the bottom of the page.  The recipe will take 25 minutes to prepare with pulled chicken.

You will need

Preparation

1

Prepare the vegetables: Wash and rinse all produce. Cut the radishes in 1/4 cm slices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Slice the red cabbage in 1/4 cm slices.

Turn on the oven to 350F to warm up the tacos shells.

Note: No red meat: If you requested no red meat, start by making the pulled chicken. See instructions at the bottom of the page.

2

Prepare the onion: Dice the onion in 1/2 cm dices. 

3

Make the filling: Add the oil (1/2 tbs, 1/2 tbs, 1 1/2 tbs) to a pan and heat on medium high. Cook the onion about 5 minutes until soft. Add the pulled pork and adobo spice. Combine and heat through about 5 minutes. 

4

Heat the tacos: Place the taco shells in the oven and heat them up for about 1 minute. 

5

Assemble and Serve: In each taco shells, place the roasted BBQ pulled pork and radish slices, red cabbage. Top with cilantro. Serve with lime wedges.  Each portion includes 4 tacos. 

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

Pulled pork

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

adobo spice

1 tsp

2 tsp

3 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

1

1

1

taco shell

8

16

24

oil

1/2 tsp

1 tsp

1 1/2 tsp

Pulled chicken steps

1

Cook the chicken and onion: Add the oil (1/2 tbs, 1/2 tbs, 1 1/2 tbs) to a pan and heat on medium high. Sear the chicken about 2 minutes per side. Add the diced onion.  Add the water (1/2 cup, 1 cup, 1 1/2 cup) and adobo spice. Cover the pan with it’s lid, reduce the heat to medium and cook for about 20 minutes. Keep an eye on the water to ensure the pan is never completely dry. 

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

2

Finish the filling: Remove the lid from the pan. If there is any water left in the pan, increase to heat to medium high and let most of the water evaporate. Ensure to stir regularly when the heat is higher. Once the water is evaporated, using 2 forks pull the chicken.  Add the maple BBQ sauce to the chcken and combine. 

Regina Naturopathic

Dr Craig Herrington, Naturopath

SEASONAL VEGETABLES
Eating seasonal vegetables, ideally local if possible, is not only an important environmental strategy, but also has many health benefits. Vegetables grown in season, have higher soluble vitamins and flavonoids (those disease fighting powerhouses).

.

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen 
Get those kids in the kitchen! Little ones as yound 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. 

Cooking for kids?
Go easy on the fresh cilantro as kids may not like it’s flavour.

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

  • Assemble & Serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Chicken Carrot barley bowl

This comforting dish features paprika garlic rubbed chicken, roasted carrots, sweet potatoes, kale, spinach and barley dressed in a creamy coconut, miso and fresh ginger sauce. This beautiful bowl is topped with hazelnuts, lime wedges and fresh parsley. Turn on your favourite show, put your feet up and enjoy this healthy comfort dish. 

Featured Products

You will need

Preparation

1

Prepare & bake the vegetables & Chicken:  Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and sweet potato. Dice the carrots and sweet potato in dice of about 1 1/2 cm. 

Place the carrots and sweet potato on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp)and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 15 minutes in the oven. Add the spiced chicken to the pan and cook for an additional 10 – 15 minutes or until the chicken is fully cooked and  vegetables are cooked through and are fork tender. 

*Note: Ensure the chicken is cooked to a minimum internal temperature of 165F.

2

Cook the barley: While the carrots and sweet potatoes are cooking, add the the barley, water.(1 cup, 2 cups, 1 1/2 cups) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp) to a medium pot. Bring to a boil on medium heat. Cover, lower the heat to medium low and let simmer 45 minutes.

Gluten friendly:
Cook the rice:
 Use rice instead of barley.
 In the sink, place the brown rice in a strainer and rinse it well.  In a pot, add the brown ricewater (1 1/3 cup, 2 2/3 cup, 4 cups), 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.

3

Prepare the lime, hazelnut and ginger: While the barley is cooking, cut the lime in wedges and roughly chop the hazelnuts* in about 1 cm pieces. With a fine vegetable grater. grate the desired amount* of fresh ginger.  

*note: To add more flavour to the dish you can toast the hazelnuts in a small pan on medium heat about 45 seconds, moving them regularly to prevent burning.
**note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

4

Prepare the kale and parsley:  Cut the kale & spinach in about 2 cm thick slices. Roughly chop the fresh parsley in pieces of about 1 cm by 1 cm.

5

Add the sauce to the barley: Add the coconut and miso sauce* and the desired amount of fresh ginger** to the barley. Combine. If the mix is too soupy, turn on the heat to medium and mix until the extra water evaporates and you reach the desired texture – may be about 5 minutes. 

*Note: The coconut & miso sauce may solidify in the fridge but will become nice and creamy once heated in the barley. 
**Note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger. 

6

Garnish & serve:  Place the miso, coconut, ginger barley & kale and spinach on individual plates. Top with roasted spiced chicken, sweet potatoes carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

barley

1/3 cup

2/3 cup

1 cup

brown rice - GF only

1/2 cup

1 cup

1 1/2 cup

spiced chicken

220 gr

440 gr

660 gr

carrot

75 gr

150 gr

225 gr

sweet potatoes

150 gr

300 gr

450 gr

hazelnuts

2 tbsp

1/4 cup

1/3 cup

kale & spinach

60 gr

120 gr

180 gr

coconut miso sauce

1/2 cup

1 cup

1 1/2 cup

fresh parsley

3 gr

6 gr

9 gr

fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

lime

1

1

1

Regina Naturopathic

Dr Craig Herrington, Naturopath

CARROT
Like all colourful vegetables, carrots are a gold mine of antioxidants such as carotenoids, polyphenols and vitamins. Beta-carotene in carrots helps protect vision (yes your grandmother was right!). A high intake of carotenoids has been linked with a significant decrease in post-menopausal breast cancer, as well as prostate cancer. 

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen 
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.

Cooking for kids?
Fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children.

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

  • Cook the barley
  • Add the sauce to the barley
  • Garnish & serve

Recommended Wine Pairing

CONO SUR BICICLETA PINOT NOIR ROSE
Pomegranate and cranberry on the nose with light floral notes. Juicy sweet cherry flavours followed by a dry, fresh finish.
Region: Pirque, Chile
Colour:
Rose
Alcohol: 13%
Price
(SLGA): $11.22

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol:
12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon pepper super bowl

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

Featured Products

You will need

Preparation

1

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

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

2

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

3

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

4

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

Vegan:  Skip this step.

5

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

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

Bon Appétit

Ingredients

2 portions

4 portions

6 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

red cabbage

60 gr

120 gr

180 gr

spinach

50 gr

100 gr

150 gr

carrot

75 gr

150 gr

225 gr

feta

1 tbsp

2 tbsp

3 tbsp

walnuts

20 gr

40 gr

60 gr

lemon pepper dressing

3 tbsp

6 tbsp

9 tbsp

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Crumble the goat cheese
  • Plate and serve

Recommended Wine Pairing

Heritage Road Bloodstone Shiraz Grenache
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour:
Red
Alcohol: 13%
Price
(SLGA): $14.65

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Hawaiian Kabobs

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

Featured Local Products

You will Need

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 ricewater (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. When the rice is cooked, add black beans and the hawaiian pineapple marinade (3 tbsp, 1/3 cup, 1/2 cup) and lightly fluff the rice with a fork to ensure the sauce is combined. 

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

2

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

3

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

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

4

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

5

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

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cup

zucchini

1 small

1 medium

2 medium

mushrooms

35 gr

70 gr

105 gr

bell pepper

1

2

3

red onion

1

1

2

Hawaiian marinade

1/3 cup

2/3 cup

1 cup

spiced black bean

200 gr

400 gr

600 gr

Recommended Wine Pairing

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

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

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Red peppers contain the highest amounts of vitamin C.

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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 3:

  • Assemble the kabobs

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Greek power bowl

Dive into the beautiful flavours of the Mediterranean with this Greek power bowl. The freshness of the cucumber, tzaziki sauce and fresh tomatoes contrast beautifully the earthiness of the lentils, the depth of the roasted vegetables and the tang of the black olives. This dish is filled with protein and fiber which will ensure you have energy for hours. 

Featured Products

You will need

Preparation

1

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

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

2

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

3

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

4

Prepare the tomatoes, cucumbers and black olives:  Cut the tomatoes in 1 cm dices. Cut the cucumber in half length wide and in 1/2 cm slices.  Remove the pit of the black olives. .

5

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

Bon Appétit

Ingredients

Included

2 portions

4 portions

lentils

3/4 cup

1 1/2 cup

2 1/4 cup

Greek spice

3/4 tsp

1 1/2 tsp

2 1/4 tsp

onion

1 small

1 medium

1 large

bell pepper

1

2

3

tomato

40 gr

80 gr

120 gr

cucumber

1

2

3

tzatziki sauce

45 ml

90 ml

135 ml

black olives

30 gr

60 gr

90 gr

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LENTILS
A large study of 16,000 middle-aged men, found that consuming legumes such as lentils lowered the chance of dying of heart disease 82%. Talk about food as medicine!

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to kids. Let them help prepare the vegetables and try them raw and cooked.

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

  • Plate and serve

Recommended Wine Pairing

Heritage Road Bloodstone Shiraz Grenache
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour:
Red
Alcohol: 13%
Price
(SLGA): $14.65

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Green Curry Coconut Bowl

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

Featured Products

Tools

Preparation

1

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

2

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

3

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

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

4

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

3/4 cup

1 1/2 cup

spiced chickpeas

1 cup

2 cups

broccoli

150 gr

300 gr

red cabbage

150 gr

300 gr

carrots

200 gr

400 gr

lime

1

1

cilantro

2 gr

4 gr

coconut

2 tsp

1/4 cup

green curry coconut sauce

2/3 cup

1 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

water

1 1/2 cup

3 cups

Regina Naturopathic

Dr. Craig Herrington, Naturopath

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

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

  • Cook the quinoa
  • Assemble & Serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information