Category: vegan

Raspberry summer bowl

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This fresh summer dish is a twist on a deconstructed fresh roll. It is filled with smoked tofu, crunchy carrots, radishes, fresh romaine and chewy noodles. The bowl is topped with a zesty raspberry ginger sauce featuring OLiV’s lime EVOO and loads of raspberries. If you are craving something fresh, light and yet filling ready in less than 30 minutes, this is perfect! We know you will love it!

  • preparation time: 20 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: CF38
  • cuisine region: Fusion Vietnam

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

wine_58699__60192.1439829877.900.900[1]

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

Cono-Sur-2011-Organic-Sauvignon-Blanc[1]

Featured Saskatchewan Products

Keller'sBees
LajordColony
Local&Fresh
Oliv
PioneerGardens

Tags

family
local
gluten

Note: We cannot guarantee any dish is allergen free. 

Fish sauce is in the Vietnamese sauce

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce radishes to kids as they may not like their spicy flavour right away. 

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

  • Garnish & serve 

Tools

  • knife
  • pot
  • pan
  • cutting board
  • strainer or colander

Ingredients

Included

2 portions

4 portions

medium dry noodle

150 gr

300 gr

smoked tofu

105 gr

210 gr

carrot

75 gr

150 gr

radish

50 gr

100 gr

romaine

1/2

1

red cabbage

80 gr

160 gr

rapberry ginger sauce

1/3 cup

2/3 cup

salt

1 tsp

2 tsp

water

2 litre

4 litre

legend2

Preparation

1

Cook the noodles: In a large pot, bring water to a boil (2 liters, 4 liters) for the medium dry noodles. Add the salt (1 tbs, 2 tbs).  When the water is boiling, add the medium noodles and cook for about 7 minutes or until desired tenderness.

2

Prepare the vegetables and tofu: Rinse and dry all produces. Cut the smoked tofu in thin 2 cm cubes. Peel the carrots. Cut the carrot and radishes in thin slices of about 1/4 cm. Cut the romaine in 3 cm thick slices. For your convenience, the red cabbage is already thinly sliced.  

3

Finish the noodles:  Place a strainer or colander in the sink. Place the medium dry noodles in the strainer or colander. Rinse the noodles. Drain and set aside. The noodles will be room temperature when served.

4

Garnish & serve: In individual serving bowls, place the lettuce, top with the noodles, red cabbage, carrots the radish and top with the smoked tofu, drizzle with Raspberry ginger sauce. 

Bon Appétit!

Nutritional Information

BBQ jackfruit tacos

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Say hello to Jackfruit! This amazing ingredient can look and tastes exactly like pulled pork. Jackfruit became a go-to in the plant-based lifestyle a few years ago and is now loved by carnivores as well as vegetarian. You can even find delicious Jackfruit tacos at la Bodega Tapas in Regina!  We can’t wait for you to try this recipe and discover this secret ingredient. The BBQ jackfruit is cooked in adobo spice and coated with a delicious home made maple BBQ sauce. The tacos are topped with red cabbage, cilantro, radishes and fresh lime. 

  • preparation time: 15 min
    Total time:     35 min
  • difficulty level: 1
  • recipe ID: PB37
  • cuisine region: Fusion

You will need:

  • knife
  • cutting board
  • pan
  • fork
  • oil
  • salt & pepper
  • water

Preparation

1

Prepare the jackfruit and onion: Separate the “meat” of the jackfruit from the seeds and core. The core is more dense and white than the “meat”. Cut the core and, with your fingers, remove the seeds of the jackfruit.

Cut the onion in small dices.

2

Cook the jackfruit: Lightly oil a pan on medium-high heat. Cook the onion 5 minutes.

Add the adobo spice, the jackfruit “meat” and (1/2 cup(2p), 1 cup(4p), 1 1/2 cup(6p) of water.

Cover. Reduce the heat to medium-low and cook for 20 minutes. If needed, add water to ensure the pan is never dry.

3

Prepare the toppings: Wash and rinse all produce. Cut the radishes in thin slices. Cut the lime in wedges and roughly chop the cilantro. Thinly slice the red cabbage.

4

Heat the taco shells:Place a taco shells on a plate and cover it with a damp paper towel. Alternate taco shells with paper towels.

Microwave on high for 30 seconds to 1 minute, depending on the quantity.

5

Finish the filling: Use a fork and press on each piece of jackfruit. The fruit will separate in many small segment that look like pulled pork*. Add the maple BBQ sauce to the jackfruit and combine.

*If the filling in too liquid, increase the heat to high and stirn continuasly until desired texture.

6

Assemble:Fill each taco shells with the BBQ pulled jackfruit, radish, and red cabbage. Garnish with cilantro. Serve with lime wedges.

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

jackfruit

1 can

2 cans

3 cans

onion

1 small

1 medium

1 large

adobo spice blend

1/2 tsp

1 tsp

1 1/2 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

maple bbq sauce

1/3 cup

2/3 cup

1 cup

water

1/2 cup

1 cup

1 1/2 cup

oil*

1/4 tsp

1/2 tsp

3/4 tsp

salt*

1/4 tsp

1/2 tsp

3/4 tsp

pepper*

1/8 tsp

1/4 tsp

1/2 tsp

Health Fact

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).

.

Cooking with Kids

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

family
local
gluten

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Blueberry wild rice chickpeas

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This beautiful super-food filled bowl is the perfect dinner to compliment a sunny day. This blueberry wild rice and chickpea dish is filled with 3 recognized super-foods: blueberry, almonds and spinach! On top of these super-foods, this dish features Saskatchewan grown wild rice, cucumbers, oranges and is topped with a zesty blueberry vinaigrette. This delicious meal will leave you feeling energized.

  • preparation time: 10 min
    Total time:     40 min
  • difficulty level: 1
  • recipe ID: PB33
  • cuisine region: Fusion Mediterranean

Featured Saskatchewan Products

rustys wild rice
Farmer Direct Organic
GravelbourgMustard
image001-(2)
Oliv
Local&Fresh

You will need

  • knife
  • cutting board
  • pot with lid
  • pan
  • strainer
  • water
  • oil
  • salt
  • pepper

Preparation

1

Prepare and cook the rice: Preheat the oven to 375F. Rinse the wild rice & brown rice using a strainer.  

In a pot, add the wild rice & brown rice blend, water 1-1/3 cup (2p), 2-2/3 cups tsp (4p), 4 cups (6p), salt & pepper, stir.

Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the rice is tender. Set aside.

2

Roast the chickpeas: Place the lemon chickpeas on a lined baking sheet. Drizzle with oil and spread on an even layer. Bake 35 minutes, stiring mid way through.

3

Prepare the cucumber and orange: Wash and rinse all produce.
Thinly slice the cucumber.
Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.

4

Finish the rice: Fluff the wild and brown rice with a fork.

5

Assemble & Serve: In individual bowls place the cooked wild and brown rice, roasted chickpeas, spinach, cucumber, orange, and blueberry. Drizzle each bowl with blueberry vinaigrette. Garnish with almond slices. Serve.

Note: this dish is also delicious the following day. Add the vinaigrette just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

2 portions

4 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cup

lemon pepper chickpeas

200 gr

400 gr

600 gr

spinach

75 gr

150 gr

225 gr

orange

1

2

3

blueberry

50 gr

100 gr

150 gr

mini cucumber

1

2

3

almond slices

30 gr

60 gr

90 gr

blueberry vinaigrette

1/3 cup

2/3 cup

1 cup

Healthy Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

BLUEBERRY
Blueberries play an important role in keeping our blood vessels healthy. A review last year of 83 published studies on blueberries concluded, ” increased dietary anthocyanin consumption represents a safe, economical, and important method of reducing incidence of chronic disease in humans and may even serve as non-pharmacologic (drug) treatment for such diseases.” 

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Crunch
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!

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

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, Saskatchewan
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

nuts
family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Thai bowl

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This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Thai bowl is filled with red cabbage, carrots, broccoli, brown rice, lime and is topped with a beautiful green curry coconut lime dressing and cilantro. This recipe is super easy and delicious during a warm day. 

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB32
  • cuisine region: Thai

Featured Saskatchewan Products

PioneerGardens
Local&Fresh

Tools

  • knife
  • cutting board
  • pot
  • fork

Preparation

1

Prepare and cook the rice: In the sink, place the rice in a strainer and rinse it well.  In a pot, add the rice, water (1 1/2 cup, 3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 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

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, cut the broccoli in about 2 cm bites and shred the carrots. 

Get the stink out of here! Broccoli and cabbage can stink! To reduce the smell, run cold water and open your broccoli and cabbage bags under the running cold water.

3

Prepare the lime and cilantro: Cut the lime in 6 segments and separate the cilantro leaves. 

4

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

5

Assemble & Serve: In individual bowls place the cooked rice, the spinach, broccoli, carrots & red cabbage.Drizzle each bowl with about 3 tbsp of green curry coconut vinaigrette. Garnish with lime segments and cilantro leaves. Serve.

Note: this dish 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

brown rice

3/4 cup

1 1/2 cup

spinach

60 gr

120 gr

carrots

100 gr

200 gr

broccoli

100 gr

200 gr

red cabbage

100 gr

200 gr

lime

1

1

cilantro

3 gr

6 gr

green curry lime coconut vinaigrette

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cup

salt*

1/8 tsp

1/4 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

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

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

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Vietnamese noodle bowl

Posted on by

This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated tofu and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

  • preparation time: 20 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB09
  • cuisine region: Vietnam

Featured Saskatchewan farmers & producers

Golden eden logo
PioneerGardens
splendor garden
Local&Fresh

You will need

  • knife
  • pan
  • cutting board
  • bowl
  • plate
  • strainer or colander
  • oil
  • water

Preparation

1

Boil water & slice the tofu: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass tofu in ½ cm slices. Place the cornstarch on a plate and coat each tofu slices with cornstarch. Season with salt.

2

Cook the tofu:  In an oiled pan on medium high, add the tofu a single layer. Cook tofu slices 2 minutes per side. Set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel the carrots. Cut the carrot and cucumber in julienne (the shape of a match about 5 cm long).  Roughly chop the mint. Finely slice the red hot pepper.

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes. Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce:  Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber and the lemongrass tofu, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Ingredients

Included

2 portions

4 portions

lemongrass tofu

175 gr

350 gr

carrot

1

2

mini cucumber

2

4

romaine

1/2

1

fresh mint

5 gr

10 gr

thai chili

1

2

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

cornstarch

1 1/2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

Cucumber  
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer 

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip 
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.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

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

  • Garnish & serve 

Recommended Wine Pairing

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

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

Tags

family
local
soy

Note: We cannot guarantee any dish is allergen free. 

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

Spring quinoa medley

Posted on by

Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus, peas, cucumbers, radishes, fresh parsley and finished with our signature zesty lemon dressing. This spring salad is filled with hardy quinoa that will give you loads of proteins and fiber. 

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB27
  • cuisine region: Canadian

Featured Saskatchewan Products

Local&Fresh
GravelbourgMustard
sweetpurehoney
PioneerGardens

You will need

  • knife
  • strainer
  • large bowl
  • pot
  • cutting board
  • baking sheet
  • parchment paper or non stick liner
  • large spoon

Preparation

1

Prepare and cook the quinoa:  Turn on the oven to 375 F to cook the asparagus.

Add water (4 cups, 8 cups, 12 cups) to a medium pot. On high heat, bring the water to a boil. Place the quinoa in a strainer and rinse well. Once water is boiling, add the quinoa and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) to the water. Stir to combine and reduce heat to medium. Let boil uncovered for about 12 minutes. Drain the cooked quinoa in a strainer.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. 

3

Cook the asparagus: On a baking sheet lined with non-stick liner. place the asparagus pieces, drizzle with oil (1/4 tsp, 1/2 tsp) and bake about 7 minutes or until the asparagus are cooked but still crunchy. 

4

Prepare the vegetables:  Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parlsey in about 1 cm long pieces.  Cut the peas in 2 to 3 cm pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parlsey, peas and Zesty lemon dressing. Combine with a large spoon.

6

quinoa salad - plant based and clean food

Serve: On individual plates, serve the salad.

Note: this salad is also delicious the following day. 

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

1 cup

2 cup

aspargus

120 gr

240 gr

radish

50 gr

100 gr

mini cucumber

1

2

peas

60 gr

120 gr

parlsey

15 gr

30 gr

zesty lemon dressing

1/3 cup

2/3 cup

water

2 cup

4 cup

salt*

1/4 tsp

1/2 tsp

oil*

1/4 tsp

1/2 tsp

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CUCUMBER  
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer effects and help manage blood sugar.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

HAVE FUN WITH FOOD 
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.
RECIPE TIP 
Ask the child to try the salad with and without dressing. Some children prefer plain flavours and salad without dressing. 
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 5 & 6:
– Assemble 
– 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

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, Saskatchewan
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Hawaiian Kabobs

Posted on by

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. This dish is a delicious way to welcome BBQ season!

  • preparation time: 15 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: PB26
  • cuisine region: Caribbean

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

Untitled

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

241919_product_front_0[1]

Featured Local Products

gravelbourg-logo3
Local-and-Fresh-logo2

Tags

nuts
family
local
soy

Note: We cannot guarantee any dish is allergen free. 

Cool fact

Dr. Craig Herrington ND

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

Red peppers contain the highest amounts of vitamin C.

. 

Cooking with Kids

Cooking for kids?
Avoid the vegetable the kid may not like. Introduce a small piece of new vegetables to children. 

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

  • Assemble the kabobs

Tools

  • metal or wooden skewers (2 per servings)
  • knife
  • cutting board
  • BBQ
  • BBQ vegetable tray
  • sauce brush

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

zucchini

1 small

1 medium

mushrooms

35 gr

70 gr

bell pepper

1

2

red onion

1

1

Hawaiian pineapple marinade

1/4 cup

1/2 cup

Hawaiian pineapple marinade

2 tbsp

1/4 cup

oil*

1/2 tsp

1 tsp

salt*

1/8 tsp

1/4 tsp

water

1 1/3 cup

2 2/3 cup

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. When the rice is cooked, add the hawaiian pineapple marinade (2 tbsp, 1/4 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 with oil (1/2 tsp, 1 tsp).

Note: If you want, you can add your pineapple to the skewers. If so you may need 3 skewers per serving. This option is recommended if you are cooking the kabobs on the BBQ and do not have a vegetable tray.

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 to 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. 

Bon Appétit!

Nutritional Information

Orange vegetable stir fry

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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, chickpeas, broccoli and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB25
  • cuisine region: Chinese

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Tools

  • knife
  • pan
  • pot
  • cutting board
  • strainer

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.

2

Preparation and cook the vegetables: While the rice is cooking, peel the carrots and cut in 1/2 cm slices. Dice the onion in about 1 cm dices.  

3

Prepare the broccoli: Cut the broccoli in bite size florets. 

4

Prepare the stir fry: In a large pan, add oil (1/2 tsp, 1 tsp), onion, and the carrots. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the orange marinated chickpeas, the green beans and the broccoli. Cook on medium/high heat for about 4 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. 

5

Finish the rice: When the rice is cooked, lightly fluff it with a fork to ensure it doesn’t stick together. 

6

IMG_5663

Assemble and serve: On individual plates, place the brown rice, the vegetables, chickpeas and garnish with sesame seeds. 

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

broccoli

150 gr

300 gr

green beans

50 gr

100 gr

carrot

200 gr

400 gr

onion

1 small

1 medium

Orange marinated chickpeas

1 cup

2 cups

Orange stir fry sauce

1/3 cup

2/3 cup

sesame seeds

1 tbsp

2 tbsp

oil*

1/2 tsp

1 tsp

water

1 1/3 cup

2 2/3 cup

salt*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BROCCOLI 
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. Multiple studies have also shown that eating cruciferous vegetables (of which Broccoli is one of), reduces the risk of breast, ovarian, and prostate cancers.

Cooking with Kids

Cooking for kids?
If your child doesn’t like broccoli or any other vegetable, cook it separately and try to slowly introduce it to the child.

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

  • Assemble & Serve

Recommended Wine Pairing

CONO SUR PINOT NOIR
Rich, fruity notes of cherry, raspberry, plum and strawberry and a hint of smoke. A balanced, new-world styled wine.
Region: Aconcagua, Chile
Colour: Red
Alcohol: 13%
Price (SLGA): $13.17

CALITERRA RESERVA SAUVIGNON BLANC Clear pale straw colour; fresh cut grass, gooseberry and citrus/lime aromas; dry medium body with round flavour of melon and citrus, short finish.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $14.48

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local
soy

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Summer fresh rolls

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Note: We cannot guarantee any dish is allergen free. 

Cool fact

PEANUT
 Research indicates regular consumption of niacin rich foods, like peanuts, provides protection against Alzheimer’s disease and age-related cognitive decline.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the cilantro as kids may not like its flavour.

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

  • Finish the vermicelli
  • Soften the rice paper

Tools

  • knife
  • large shallow container (can be a pan)
  • medium pot
  • cutting board

Ingredients

Included

2 portions

4 portions

rice paper

10

20

vermicelli

100 gr

200 gr

red cabbage

45 gr

90 gr

carrot

1

2

cucumber

2 mini

1

mango

1

2

radish

40 gr

80 gr

mint

3 gr

6 gr

creamy peanut sauce

1/2 cup

1 cup

water*

1 litre

2 litres

legend

Preparation

1

Cook the vermicelli: Place the water (1 liter, 2 liters), ,in a medium pot. Bring to a boil on high heat. When the water is boiling, add the vermicelli and cook for 4 minutes.

2

Finish the vermicelli: Place a strainer or a colander in the sink. Place the vermicelli in the strainer or colander. Rinse the vermicelli under cold water. Drain and set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel and shred the carrots. Peel the mango. Cut the cucumber in julienne (the shape of a match). Cut the radish in 1/4 cm slices. Separate the mint leaves from the stem. If a leaf is very large, cut it in half. 

4

Soften the rice paper: In a large shallow dish (can be a skillet), place about 1 inch of warm water. Submerge a sheet of rice paper for about 10 seconds.

Note: If you let the rice paper submerged too long the rice paper will become too fragile to work with.

Once the rice paper has been submerged under water, transfer to a clean surface (can be a cutting board).

5

Assemble the fresh rolls: Close to the top end of the rice paper, add the vermicelli, radish, red cabbage, mango, cucumber and carrots. Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh. Repeat process until all the rice paper is used.

6

Serve the fresh roll: Serve the fresh rolls with the creamy peanut sauce. If the creamy peanut sauce feels too thick, place it in a small bowl and add 1 tsp of water at a time and combine with a fork between each addition of water until you reach the desired consistency.  Each serving counts 5 summer rolls.

Bon Appétit!

Nutritional Information

Vegetable cannellini curry

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Get ready for a delicious creamy pinto bean coconut carrot curry… in a hurry! This beautiful curry is filled with the heart warming flavours of fresh ginger, garlic, tumeric, corriander, cumin, and the creaminess of coconut milk. This dish requires only 10 minutes of preparation time and a total of 30 minutes to make. 

Note: The curry leaves are eatible. 

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB20
  • cuisine region: South India

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You Will Need

  • knife
  • strainer
  • large pot or pan
  • large pot with lid
  • cutting board
  • vegetable grater
  • water
  • oil
  • salt

Preparation

1

Preparation: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups, 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 for 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Prepare the vegetables: Wash and clean all produce. Dice the onion in 1 cm dice. Mince the garlic. Grate the fresh ginger. Peel and thinly slice the carrot  – 1/4 to 1/2 cm.

3

Start cooking the vegetables: In a large pot add the oil (1 tsp, 2 tsp, 3 tsp) and heat on medium/high heat. Add the onion, garlic, carrot and ginger to the pot. Stirring regularly, cook on medium heat for about 5 minutes, until the onion is tender.

4

Roast the spices with the vegetables:  Add the creamy curry spice blend and salt (1/8 tsp, 1/4 tsp, 1/2 tsp) to the vegetables. Cook for 1 minute stirring regularly.

5

Finish the curry: Add the curry mix, coconut milk  and water (1 1/3 cup, 2 2/3 cups, 4 cups ) to the vegetables. In a strainer drain and rinse the pinto beans. Add the pinto beans to the curry. Stir to combine. Bring the curry to a low simmer and let simmer uncovered 15-20 minutes.

6

Serve: In individual bowls, place the  brown rice and curry.

Note: The curry leaves are eatible. 

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

140 gr

280 gr

420 gr

Onion

1 small

1 medium

1 large

Garlic

3 clove

6 cloves

9 cloves

Fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

Carrot

200 gr

400 gr

600 gr

Creamy curry spice

25 gr

50 gr

75 gr

Pinto beans

200 gr

400 gr

600 gr

Curry mix

1/2 cup

1 cup

1 1/2 cup

Curry mix ingredients: Coconut mylk, tomato paste, cornstarch

Health Fact

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. 

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

  • Roast the spices with the vegetables
  • Finish the curry

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 and ask for the ZestyKits wine pairings. Click here  to see their full wine offering.

Cellars Can Siol, Azimut Blanc 2017
Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Max Ferdinand Richter, Mulheimmer Zeppeling 2018
Region: Mosel, Germany
Colour: White
Alcohol: 10%

Bonnet-Huteau, Les Dabinières sur Lie 2018
Fantastic, vivacious Muscadet, full of zesty white fruit character, some minerality, plenty of weight from 6 months on lees (sur Lie) and organically produced.
Region: Muscadet, France
Colour: White
Alcohol: 12.5%

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information