Category: vegan

Green Curry Coconut Bowl

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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!

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB65
  • cuisine region: Thai

Featured Saskatchewan Products

image001-(2)
Local&Fresh
LajordColony
NorQuin

Tools

  • knife
  • cutting board
  • strainer
  • baking sheet
  • non-stick liner or parchment paper
  • vegetable shredder
  • glass bowl
  • small pot

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

Health Fact

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. 

Cooking with Kids

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

local
family
nuts

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Braised Beet Lentils

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This beet braised lentils is inspired by the french classic cassoulet. Beets and lentils compliment each other to create this comforting and healthy dish. 

  • preparation time: 20 min
    Total time:     40 min
  • difficulty level: 1
  • recipe ID: PB63
  • cuisine region: Fusion French

Featured Saskatchewan products

Farmer Direct Organic
LajordColony
image001-(2)

You Will Need

  • knife
  • medium pot
  • strainer
  • cutting board
  • water
  • oil
  • salt
  • pepper

Preparation

1

Prepare the vegetables:  Wash and clean all produce. 

Peel the beets. Cut the beet, onion and celery in 1 cm dices.

2

Cook the onion:  In an oiled pot on medium heat, add the onion and cook for 4 minutes.

Add the beets and celery to the onion. Season with salt & pepper.

3

Start the lentils: Strain the lentils with bay leaf and rinse well. Add the lentils with bay leaf to the vegetables. Add water* (2 cups, 4 cups, 6 cups). Season with salt & pepper.

*Note: The water should covers the lentils by about 2 cm.

4

Cook the lentils and vegetables: Bring to a boil. Reduce heat and cook for 20-25 minutes, until the lentils are just tender, adding more water if necessary.

5

Garnish & serve: Cut the carrot tops in about 1 inch pieces. Garnish the lentils with carrot tops. 

Bon Appétit

What's in my kit

Included

2 Portions

4 Portions

6 Portions

French lentils & Bay leaf

1 cup

2 cups

3 cups

Onion

1 small

2 medium

1 large

Beets

200 gr

400 gr

600 gr

celery

100 gr

200 gr

300 gr

Garlic

2 cloves

4 cloves

6 cloves

carrot tops

3 gr

6 gr

9 gr

Health Fact

Dr. Craig Herrington, Naturopath

Owner: Regina Naturopathic

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

Cooking with Kids

Lacey Engel, Registered Dietitian

Owner: Beyond Baby Nutrition

Introducing new foods 
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.

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

  • Prepare the rosemary
  • Garnish & serve

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Lighting Rock, Pinot Noir 2017
A delightfully delicate and light bottle of rose petals and cherries.
Region: Okanagan, Canada
Colour: Red
Alcohol: 12%

Alto Landon, MilHistoria 2017
Intense and bright picota cherry colour. The nose is clean and intense, lots of black fruits, candy and floral notes.  A medley of plum, strawberry, black cherry and black currant with undertones of white pepper, earthy notes, and a very pleasant balsamic end with a hint of sweetness.
Region: Manchuria, Spain
Colour: Red
Alcohol: 14%

Ingredients

  • Lentils & bay leaves
  • beets
  • onion
  • celery
  • garlic
  • carrots tops

Note: We cannot guarantee any dish is allergen free. 

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Winter Quinoa Bowl

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Take a big bowl of this salad and taste the rich flavours of cherries, cranberries, pumpkin seeds, spinach, roasted beets and crunchy carrots. This quinoa bowl is topped with a sweet and tangy cherry balsamic and maple dressing. This hardy dish will give you loads of fiber and proteins to keep you full for hours!

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB60
  • cuisine region: Canada

Featured Local Products

gravelbourg-logo3
Oliv
Local&Fresh
PioneerGardens
NorQuin

Tools

  • knife
  • cutting board
  • pot
  • fork
  • vegetable peeler
  • vegetable shredder

Preparation

1

Prepare and cook the quinoa:  Heat  the oven to 400F. Place the quinoa in a strainer and rinse well. Add the quinoa, water (1 1/2 cups, 3 cups), 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

Prepare & cook the beets  Rinse and dry all produces. Peel the beets. Cut the beets in dices of about 1 cm thick. Place the beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through. 

3

Prepare carrots and parsley  While the beets and quinoa are cooking, peel and shred the carrots. Cut the fresh parsley in about 1/2 cm pieces/

4

Finish the quinoa: Once the quinoa is cooked, remove the pot from heat and fluff the quinoa with a fork. 

5

Assemble & Serve: In individual bowls place the cooked quinoa, spinach, roasted beets, shredded carrot, dried cherries, cranberries and pumpkin seeds and fresh parsley. Drizzle each bowl with about 3 tbsp of cherry balsamic maple dressing. Serve.

Note: this bowl is also delicious the following day. Add the dressing just before service to ensure the vegetables stay crunchy.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Quinoa

3/4 cup

1 1/2 cup

spinach

90 gr

180 gr

beet

275 gr

550 gr

carrot

1

2

dried cherry, cranberry and pumpkin seeds

3 tbsp

1/3 cup

fresh parsley

4 gr

8 gr

Cherry balsamic maple dressing

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cups

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Beets are high in a compound called nitrates. When we consume nitrates, bacteria in our saliva converts this to nitrites which increases the bioavailability of nitric oxide. This increase in nitric oxide from consuming beets, or beetroot juice, has been shown to lower blood pressure, improve exercise performance, and support health lung function

Cooking with Kids

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 5.

  • Assemble & serve 

Recommended Wine Pairing

LIVING SKY WINERY CURRANT
A dry, red-style wine with good acidity and a distinct currant flavour.
Region: Saskatchewan
Alcohol: 13.1%
Price (SLGA): $23.30

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Saskatchewan
Alcohol: 12.1%
Price (SLGA): $23.30

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Mediterranean sunshine on quinoa

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This beautiful sunshine filled bowl is the perfect supper during a sunny day. It is filled with 2 proteins: quinoa and chickpeas (in the roasted bell pepper and lemon dressing). This Mediterranean dish is filled with tomatoes, cucumber, spinach, quinoa, black olives and is topped with roasted bell pepper and lemon dressing. This recipe is super easy and delicious! 

  • preparation time: 10 min
    Total time:     15 min
  • difficulty level: 1
  • recipe ID: PB31
  • cuisine region: mediterranean

Featured Local Products

splendor garden
Farmer Direct Organic
italian-star-deli

You will need

  • knife
  • cutting board
  • medium pot
  • water
  • salt

Preparation

1

Start the quinoa:  Cook the quinoa like pasta.

Add the quinoa to the boiling water, reduce the heat to low/medium and cook uncovered until desired texture is reached: 15 – 18 minutes. Using a strainer, strain and rinse the quinoa.

2

Heat the chickpeas & finish the quinoa:  Add the lemon chickpeas to the quinoa. Let heat through while completing step 3.

Using a strainer, strain and rinse the quinoa.

3

Prepare the vegetables & olives: Wash and rinse all produce. Cut the tomatoes in medium dices. Slice the cucumber.  Remove the pits from the kalamata olives.

4

Serve – Bowl style: In individual bowls place the quinoa,  spinach, cucumber, tomatoes and kalamata olive. Drizzle each bowl with sundried tomato lemon hummus. Serve. Serve. Combine all the ingredients together before eating to ensure a perfect bite everytime.
Drizzle each bowl with sundried tomato  lemon hummus. Serve.

Zesty tip: This dish is also delicious the following day. Add the hummus just before eating – the vegetables will stay crunchy.

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

lemon chickpeas

220 gr

440 gr

660 gr

spinach

70 gr

140 gr

210 gr

mini cucumber

2

4

6

tomato

1

2

3

kalamata olives

30 gr

60 gr

90 gr

sundried tomato lemon dressing

80 ml

260 ml

340 ml

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

LEMON
Lemon are not only a rich source of vitamin C, but the juice can also help the body extract beneficial phytonutrients from other food. One study found that adding lemon to vegetables made the nutrients in those vegetables 30% more absorbable!

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Slowly introduce new flavours to children: e.g. Sundried tomatoe lemon hummus. 

Making this recipe with kids?
Ask the child to help in step 3 & 4.

  • Wash and rinse all produce. Remove the pits from the kalamata olives.
  • Serve 

Recommended Wine Pairing

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

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

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information