Category: vegan

Mango and crispy tofu bowl

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Are you ready for an explosion of summer flavours? A mix lemon & orange zest with doterra lime essential oil, chili flakes, black pepper and honey creates a spicy, sweet and crispy tofu. For a hit of brightness, we’ve paired juicy mango with lime and fresh mint for a subtly sweet and refreshing bowl. We also added roasted potatoes. This salad is topped with our signature zesty tangerine, mango & lime dressing and crunchy cashews.

  • preparation time: 15 min
    Total time:     35 min
  • difficulty level: 1
  • recipe ID: PB15
  • cuisine region: fusion Caribbean

Tools

  • knife
  • cutting board
  • pan
  • baking sheet
  • parchment or non stick liner
  • plate
  • small bowl

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Preparation

1

Cook to potatoes:  Line a baking sheet with a non-stick sheet or parchment paper. Wash the potatoes and cut in 2 cm (1 inch) dices. Drizzle with oil (1/2 tsp, 1 tsp, 1  1/2 tsp), salt (1/8 tsp, 1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 20 minutes or until the potatoes are fully cooked and start to become golden. Keep the oven on to heat the buns.

*Note: If you have a vegetable basket you can cook your potatoes on the BBQ instead of the oven. Cook the potatoes about 20 minutes, turning mid way through cooking.

2

Fry the tofu: While the potatoes are cooking, drain the  tofu. Discard the marinade. Cut the  tofu in 2 cm dices. Place the cornstarch and salt (¼ tsp, 1/2 tsp, 3/4 tsp) on a plate and coat each tofu dice with the cornstarch and salt. In a large pan, heat the oil ( 1/2 tbsp,1 tbsp, 1 1/2 tbsp) on medium heat. Place the tofu dices in the pan in a single layer and cook each side for about 2 minutes until they are golden. Once the tofu is cooked, place it in a bowl and set aside.

3

Prepare the lime and mango: Rinse and dry all produces. Peel and thinly slice the mango in about 1/2 cm slices. Cut the lime in 6 segments.

4

Prepare the mint and cashews: Roughly chop the mint and cashews in about 1 cm pieces.  

5

Assemble the salad: On individual plates, place the spinach and top with mango slices, cashew, lime, and mint.  

6

Garnish and serve: Place crispy  tofu dices and roasted potato dices on each plate and top with tangerine dressing.  

Bon Appétit!

Ingredients

Included

2 portions

4 portions

mango

1

2

lime

1

1

potato

350 gr

700 gr

organic tofu

200 gr

400 gr

cornstarch

2 tbsp

1/4 cup

spinach

60 gr

120 gr

cashew

2 tbsp

1/4 cup

mint

3 gr

6 gr

Tangerine dressing

3 tbsp

1/3 cup

oil

1/2 tbsp + 1/2 tsp

1 tbsp + 1 tsp

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

SPINACH 
Using mouthwash, destroys the bacteria in the mouth that we need to convert the beneficial nitrates in vegetables such as spinach, beets, radishes and arugula. This blocks the heart healthy effects of these vegetables.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the fresh mint as some children do not like its flavour. 

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

  • Assemble the salad
  • Garnish and serve

Recommended Wine Pairing

PETER LEHMANN LAYERS
Semillon, Muscat, Gewürztraminer and Pinot Gris, each add character to the final blend. An attractive pale yellow with green tints, it has aromas of citrus, hints of peach and aromatic lifted spiciness.
Region: Australia
Colour: White
Alcohol: 13.5%
Price (SLGA): $17.75

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: 13.0%
Price (SLGA): $13.17

Tags

soy
nuts
family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Royal Lebanese couscous

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Get ready to travel to Libanon and discover it’s fresh, invigorating and flavourful cuisine. This dish is filled with warm and rounded Middle Eastern aromatics, like cinnamon and cumin, offset by cooling fresh mint. This traditional Lebanese couscous is the shape of small peas which is completely different from tiny fluffy grains of north African couscous.

  • preparation time: 15 min
    Total time:     45 min
  • difficulty level: 2
  • recipe ID: B08
  • cuisine region: Lebanese

Featured Saskatchewan Ingredients

Farmer Direct Organic
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You Will Need

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

Preparation

1

Cook Lebanese couscous: Dice the onion. Place half the onion in a pot with  water (4 cups, 6 to 8 cups, 10 cups). Season with salt. Bring to a boil.

Add the Lebanese couscous and cook for 12 minutes. Strain the couscous.

Gluten Friendly- Cook the quinoa:
Cook the quinoa like pasta.

Add the quinoa to 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

Preparation: Wash and dry all produce. Peel the carrot, slice the carrot and zucchini in thin slices. Roughly chop the dried apricot and plums and mint.

3

Cook the onion and carrot: In an oiled pan, add the onion and the carrot. Cook for 5 minutes. Add the Lebanese spice blend and season with salt & pepper. Cook for 1 minute, stirring constantly.

4

Add the vegetables & chickpeas: Add the zucchini, Lebanese chickpeas, dried apricots and plums, water (1/4 cup, 1/2 cup, 3/4 cup). Combine, keep the heat on medium and cook for 6 minutes. Add water 1 tbsp at a time if the pan dries out.

5

Finish the Lebanese couscous: In an oiled pot on the heat to medium/high, add the Lebanese couscous, fry for 5 minutes, stirring every minute or two. Add the vegetables and chickpeas. Combine.

Gluten Friendly- Combine: Add the quinoa and chicken to the vegetables. Combine

6

Garnish & serve: In individual bowls, place the couscous and garnish with mint. Serve.

What's in my kit

2 portions

4 portions

6 portions

onion

1 small

1 medium

2 small

Lebanese couscous

150 gr

300 gr

450 gr

carrot

75 gr

150 gr

225 gr

zucchini

1 small

1 medium

2 small

Lebanese spice blend

2 1/4 tsp

4 1/2 tsp

2 tbsp

dried plums

3 tbsp

1/3 cup

9 tbsp

spiced chickpeas

200 gr

400 gr

600 gr

mint

3 gr

6 gr

9 gr

Dr. Herrington's Health Fact

Regina Naturopathic

CHICKPEAS

Chickpeas are high in protein, vitamins and minerals, and contain a beneficial type of fibre, that promotes digestive health, heart health (by improving cholesterol levels), and even weight loss and diabetes.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy on the Lebanese spice blend.

Making this recipe with kids?
Ask the child to help by completing steps 4 and 6:  

  • Add the vegetables and chickpeas
  • Garnish and serve

Ingredients

  • onion
  • lebanese couscous: wheat flour, water, salt
  • carrot
  • zucchini
  • mint
  • dried apricot & plumbs
  • Lebanese chickpeas: chickpeas, paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.
  • Lebanese spice blend: paprika, black pepper, cumin, cloves, coriander, cardamom, nutmeg, cinnamon.

Gluten friendly adaptation

  • quinoa instead of lebanese couscous

Tags

nuts
family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Crunchy tofu soba noodle bowl

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This meal is satisfying and comforting, but it doesn’t feel heavy. This hearty soba noodle bowls is filled with cruchy green vegetables, fried tofu squares coated in a light spicy soy and maple sauce. This bowl is topped with cashews, green onions, cilantro and lime. 

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB14
  • cuisine region: fusion japanese

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

Featured Saskatchewan Products

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FloatingGardens
Local&Fresh

Tags

gluten
soy
nuts
family
local

Note: We cannot guarantee any dish is allergen free. 

Dr. Herrington's Health Fact

Regina Naturopathic

BOK CHOY
Bok choy is one of the most nutrient dense vegetables around. Meaning it contains more nutrients per calorie than almost all other vegetables!

Cooking with Kids

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

Making this recipe with kids?
Ask the child to help by completing steps 5 and 6:

  • Add the soba noodles
  • Garnish and serve

Tools

  • knife
  • baking sheet
  • cutting board
  • Pot
  • Pan
  • Medium bowl

Ingredients

Included

2 portions

4 portions

Bok choy

200 gr

400 gr

Snap peas

75 gr

150 gr

cashews

1/4 cup

1/2 cup

lime

1

1

Green onion

1

2

cilantro

3 gr

6 gr

tofu

225 gr

450 gr

Corn starch

2 tbsp

1/4 cup

Soba noodles

125 gr

250 gr

Spicy maple soy sauce

1/4 cup

1/2 cup

salt*

1/4 tsp

1/2 tsp

oil*

1 tbsp

2 tbsp

water*

2 liter

1 liter

Preparation

1

Prepare the vegetables:  In a medium pot bring the water (1 liter, 2 liter), to a boil on high heat for the soba noodles. Rinse and dry all produces. Cut the bok choy in 4 cm slices. Cut the snap peas in 2. Slice the green onion in ½ cm slices. Roughly chop the cashew and the cilantro. Cut the lime in 6.

2

Fry the tofu: Drain the tofu. Cut the tofu in 2 cm dices. Sprinkle all sides with corn starch and salt (1/4 tap, 1/2 tsp). In a large pan, heat the oil (1 tbsp, 2 tbs) on medium heat. Add the tofu and cook each side for about 3 minutes until they are golden. Once the tofu is cooked, place it in a bowl and set aside.

3

Cook the soba noodles: Once the water is boiling, add the soba noodles, stir. Cook for 7 minutes. Place a strainer in the sink, drain the soba noodles and rinse.

4

Cook the vegetables: In the same pan you cooked the tofu, add the spicy maple soy sauce and bring it to a boil. Add the snap peas and cook for 3 minutes. Add the bok choy, cook for 1 additional minute.

5

Add the soba noodles: Add the drained soba noodles and the pan. Combine to coat with the spicy maple soy sauce.

6

Garnish and serve: In individual bowls, place the soba noodles, tofu and vegetables. Garnish with lime wedges, green onion slices, cilantro and cashew.

Bon Appétit!

Nutritional Information

Jamaican jerk eggplant

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The inspiration for this dish came from Jamaican jerk chicken. We know you will love this smoky and spicy twist on this Caribbean classic. Marinated and roasted chickpeas are bursting with flavours. The dish is accompanied by a fresh and crisp mango salad and brown rice. Eggplant is sliced into thick “steaks” and generously brushed with jerk marinade made with tamari, scotch bonnet, coconut sugar, fresh ginger, garlic, lime, chilies, onion, and a selection of spices like cinnamon and coriander. The result is a dish filled with bold flavours.

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB13
  • cuisine region: fusion jamaican

Tags

soy
family
local

Note: We cannot guarantee any dish is allergen free. 

Cool fact

JERK COOKING
 Jerk refers to a way that a meat, be it chicken, beef, pork, goat, fish, vegetables or fruit is seasoned and cooked. This style comes from Jamaica. The typical cooking style uses a marinade or paste that includes at least pimento, which is often called allspice, and scotch bonnet peppers, also known as habenero.

Cooking with Kids

Making this recipe for kids?
Feel free to go easy or leave out the jerk marinade as it is spicy. 

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

  • Assemble and serve

Tools

  • knife
  • baking sheet
  • cutting board
  • BBQ - Ideal but you can use an oven

Ingredients

Included

4 portions

2 portions

eggplant

1

1

jerk marinade

1/2 cup

1/4 cup

rice

2/3 cup

1/3 cup

water

1 1/3 cup

2/3 cup

salt*

1/2 tsp

1/4 tsp

jerk chickpea

340 gr

160 gr

mango

1

1

cucumber

1

2 mini

lime

1

1

romaine

1

1/2

jerk salad dressing

4 tbsp

2 tbsp

legend

Preparation

1

Marinade the eggplant: Preheat the oven to 400F. Rinse and dry the eggplant. Cut the eggplant in 1 cm slices. Make the slices as even as possible as the will allow for even cooking. Place the eggplant slices in a medium bowl and cover with the jerk marinade. Ensure the eggplant is evenly coated.

Note: this pictures shows a regular eggplant. Your meal kit has a japanese eggplant which has a bit of a different shape. Cut round 1 cm thick slices. 

2

Cook the rice:  In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/3 cup, 2/3 cup), salt (1/2 tsp, ¼ 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

Bake the chickpeas: Preheat the barbecue to 400F. lace the Jamaican jerk chickpeas on a baking sheet lined with parchment paper. Bake about 15 minutes or until slightly crispy.

4

Prepare the vegetables: Rinse and dry all produces. Peel the Cut the mango and cucumber in 2 cm dices. Cut the romaine in 3 cm slices. Cut the lime in 6. 

5

Bake the eggplant: Once the barbecue is heated to 400F, place the marinated eggplant slices on the barbecue. Cook each side about 5 minutes. Ensure the eggplant is soft.

Note: If cooking in the oven, ensure the oven is at 400F, place the eggplant on a lined baking sheet and bake about 8 minutes per side.

6

Assemble and serve: In individual bowl, assemble the salad: place the romaine, mango, cucumber and top with jerk salad dressing. In individual plates, place the rice, top with cooked eggplant and roasted jerk chickpeas.