vegetarian Archives - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Greek pita

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These super easy and quick pitas are perfect for a busy night! After making this recipe we are sure you will be ready to take on anything! This pita is served with meatballs, tatziki sauce, Kalamata olives, cucumber, tomatoes and lettuce! Yummy!

Featured Saskatchewan Products

You will need:

Preparation

1

Setup & prepare the vegetable: Preheat the oven to 400F. Wash and rinse all produce.
Remove the pits of the kalamata olives. Thinly slice the cucumber and tomatoes.

2

Cook the falafels: Place the Falafels on a lined baking sheet. Cook for 14 minutes.

3

Heat the pita: Preheat a pan on medium-high. Place a pita in the pan. Sprinkle a few drops of water around the outside of the pita.

Cover the pan with a lid. Heat the pita for 20-30 seconds on each side. Place in a towel to keep warm. Heat the other pitas.

4

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumbers, kalamata olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve.

Bon Appétit!

In your kit

included

2 portions

4 portions

6 portions

falafels

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

kalamata olives

30 gr

60 gr

90 gr

tatziki sauce

100 ml

200 ml

300 ml

pita

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

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 2 & 4:

Remove the pits from the kalamta olives
Assemble their pitas with the garnish of their choice

Heath fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CHICKPEAS:
As a crop, chickpeas help restore depleted soil, require no fertilizer, and the leaves act as natural insecticides.

Recommended Wine Pairing

LA VIEILLE FERME GRAND PREBOIS
A deep purple color, this ripe selection leads with lush aromas of raspberry jam, blueberry and boysenberry, all of which carry through to the fruit-forward palate. Medium tannins and ample acidity provide good framing to the fruity richness, resulting in a crushed velvet texture.
Region: Rhone, France
Colour: Red
Alcohol: 12%
Price (SLGA): $13.53

BOUTINOT PASQUIERS GRENACHE CINSAULT
This luscious and textural blend is very much a food wine; rich currant flavours provided by Grenache and tangy raspberry and spice from Cinsault before a dry and fresh finish.
Region: France
Colour: Rose
Alcohol: 13%
Price (SLGA): $13.52

BBQ pulled pork tacos

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These delicious BBQ pulled beef & 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 thin slices. Cut the lime in wedges and roughly chop the cilantro. Thinly slice the red cabbage.

2

Prepare the onion: Cut the onion in small dices.

3

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

Add the pulled pork and adobo spice. Combine. Heat through 5 minutes. If needed, add water to ensure the pan is never dry.

4

Heat the tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them. Place the warm corn tortilla in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste good.

5

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

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

Pulled beef 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

tortilla

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.

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

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Pot pie

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

You will need

Preparation

1

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

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

2

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

3

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

Transfer the filling to an ovenproof dish.

4

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

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

6

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

Bon Appétit!

Ingredients

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

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Feel free to go easy on the polenta bake spice blend to make the flavours of the dish more kid friendly.

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

Finish the filling
cook the polenta

Recommended Wine Pairing

Painted Turtle Carbernet Sauvignon
Ripe and velvety currant and blackberry flavours
Region: Canada
Colour: Red
Alcohol: 12.5%
Price (SLGA): $10.58

Jackson-Triggs Proprietors Selection Chardonnay
Dry and full-bodied with aromas reminiscent of ripe apples and pears. A hint of oak and butter combine for a lingering, complex finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $11.26

Turkey pot pie

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

You will need

Preparation

1

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

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

2

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

3

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

Transfer the filling to an ovenproof dish.

4

5

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

Bon Appétit!

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

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Feel free to go easy on the polenta bake spice blend to make the flavours of the dish more kid friendly.

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

Make the filling

Recommended Wine Pairing

Painted Turtle Carbernet Sauvignon
Ripe and velvety currant and blackberry flavours
Region: Canada
Colour: Red
Alcohol: 12.5%
Price (SLGA): $10.58

Chicken sweet potato pesto wrap

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Roasted chicken, tender cubes of roasted sweet potatoes and caramelized onions are totally irresistible on their own, but this dish shows you a way to make them better than you’ve ever imagined. Combine them rich and velvety basil pesto, sweet tomatoes all stuffed in a wrap with a side of spinach and tomato salad and you’ve got a delicious and satisfying dinner. Any left over can be an amazing make-ahead lunch that will make your coworkers jealous.

Featured Saskatchewan Producers

You will need

Preparation

1

Prepare the vegetables and chicken: Preheat the oven to 400F. Wash and rinse all produce.

Peel the sweet potatoes and cut in small dices. Thinly slice the onion.

Cut the chicken thigh in 1 inch cubes. Lightly oil and salt the chicken.

2

Bake the sweet potatoes & chicken: On a lined baking sheet, place the sweet potato. Drizzle with oil and season with salt & pepper. Combine and distribute evenly.

Bake for 10 minutes. Add the chicken cubes to the pan and bake until the chicken is fully cooked and the sweet potato dice are soft: 15-20 minutes.

3

Caramelize the onion: In an oiled pan, add the onions. Season with salt & pepper. Stir and saute, stirring regularly for 15-20 minutes or until caramelized.

4

Prepare the tomatoes & warm the wraps: Cut the tomatoes in small dices.

Heat the wraps in the warm oven for 1 minute.

5

Assemble the wrap: Build the wraps with pesto, chicken, sweet potatoes, onions and half the tomatoes.

Fold the ends of the wrap and roll it up.

6

Make salad and serve: In a bowl, place half the tomatoes, the spinach and the balsamic dressing, combine.

Serve the wraps with the side salad. Bon Appétit!

Ingredients

2 Portions

4 portions

6 portions

sweet potatoes

150 gr

300 gr

450 gr

Chicken thigh

220 gr

440 gr

660 gr

onion

1 large

2 large

3 large

tomatoes

Pesto

1 1/2 tbsp

3 tbsp

4 1/2 tbsp

balsamic dressing

1 tbsp

2 tbsp

3 tsp

spinach

60 gr

120 gr

180 gr

wrap

Recommended Wine Pairing

ANTINORI ORVIETO CLASSICO ABBOCCATO
Notes of meadow flowers and clover and fruity hints of green apples and green gages. Harmonious and sweet with firm body and an aftertaste of citrus fruits.
Region: Orvieto, Italy
Colour: White
Alcohol: 10.5%
Price (SLGA): $15.83

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

Cool fact

ONIONS
In the Middle Ages, onions were an acceptable form of currency, and was used to pay for rent, goods and services, and even as gifts!

Cooking with Kids

Cooking for kids?
If your child doesn’t like tomatoe 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:

Make salad & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Ratatouille pizza

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Its pizza night! This ratatouille pizza packed full of summer vegetables will take care of all of your pizza cravings without you ever having to reach for the phone. The naan bread crust is topped a flavourful tomato sauce and loaded with roasted zucchini, onion, and mushrooms then topped with savoury black olives and shaved parmesan. There’s even a light balsamic and olive oil arugula salad on the side.

Pro tip: put the dressed arugula on your pizza for an amazing contrast of hot and cold.
Gluten Friendly note: The gluten free pizza dough is too big to fit in the pizza box and is in your bag. Please keep the dough refregirated.

preparation time: 15 min
Total time: 30 min
difficulty level: 1
recipe ID: PB16
cuisine region: fusion Mediterranean

Featured
Products

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Next

Tools

knife
cutting board
2 medium bowls
baking sheet
parchment

Preparation

1

Prepare the vegetables: Heat up the oven to 400F. Rinse and dry all produces. Cut the onion, eggplant, and mushroom in thin slices of about 1/2 cm thick.

2

Cook the vegetables: Place the onion, eggplant, and mushroom slices on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with oil (1 tsp, 1/2 tsp) , sprinkle with salt (1/2 tsp, ¼ tsp) and pepper (1/4 tsp, 1/8 tsp). Cook for about 12 minutes in the oven or until the vegetables are cooked through and are starting to become golden.

3

Prepare the toppings: While the vegetables are cooking, pit the black olives and roughly chop them. Finely chop the thyme. Use about (1/2 tsp, 1 tsp) thyme.

4

Cook the pizza: When the vegetables are cooked, place them in a bowl and drizzle them with half of the balsamic dressing. Place the naan bread on the baking sheet. Top each naan bread with tomato sauce, cooked vegetables, and thyme. Cook the pizza in the oven at 400 for about 5 minutes.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the naan bread. Bake about 8-10 minutes.

*Gluten Friendly 2 portion plan note: the Gluten Free Pizza dough is inside your delivery bag as it is too large to fit inside the meal box.

5

Assemble the dressed arugula: In a medium bowl, place the arugula and the other half of the balsamic dressing. Combine to coat the arugula with the dressing.

6

Garnish and serve: Place the balsamic dressed arugula on top of each pizza, top with shaved parmesan. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

naan bread

onion

1 small

1 medium

mushroom

50 gr

100 gr

eggplant

100 gr

200 gr

thyme

3 gr

6 gr

tomato sauce

1/4 cup

1/2 cup

arugula

20 gr

40 gr

black olives

30 gr

60 gr

balsamic dressing

1 tbsp

2 tbsp

parmesan

3 tbsp

1/3 cup

GF pizza crust

salt*

1/8 tsp

1/4 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

Dr. Herrington’s

Regina Naturopathic

MUSHROOMS
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!

Cooking with Kids

Cooking for kids?
Feel free to go easy on the prosciutto as children may not like its flavour. Feel free to slowly introduce new vegetables to children.

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

Assemble the dressed aregula
Garnish and serve

Recommended Wine Pairing

CAMPO VIEJO TEMPRANILLO
Medium ruby in colour with a hint of garnet; the aromas entice you with notes of juicy red berry fruits, leather, vanilla and cloves; on the palate it is extra dry, medium-bodied and ripe with flavours of raspberry, cherry, vanilla and sweet spices.
Region: Rioja, Spain
Alcohol: 13%
Price (SLGA): $15.99

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

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Next

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Chicken rainbow poke bowl

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In this bowl, you will discover an explosion of colours, flavours and texture at each bite. This dish features juicy oranges, nutty black rice, tangy radishes, crunchy carrots and fresh cucumbers, all topped with a sesame sriracha mayo, sesame seeds, green onions and sushi ginger.

Featured Local Products

You Will Need

Preparation

1

Cook rice: Rinse black rice in a strainer. Place the well rinsed black rice in a pot, add salt (1/4 tsp, 1/2 tsp) and water (1 cup, 2 cups). Bring to boil on high heat. Reduce heat to low, cover, and cook 25 minutes or until soft and chewy.

2

Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

Cook the Chicken: Cut the chicken in 1/2cm slices. In a large pan, add the oil (1/2 tbs, 1 tbs), the chicken slices. Cook on medium heat until fully cooked – about 7 minutes. Place the cooked chicken in a bowl and set a side.

Note: Ensure the chicken cooked to a minimal internal temperature of 165F.

4

Prepare the vegetables:Thinly slice the radish and carrots. Cut the green onion in about 1/2 cm slices. 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.

5

Finish the rice: Lightly fluff the rice with a fork.

6

Assemble, Garnish & serve: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

chicken thigh

100 gr

200 gr

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.

Cooking with kids

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?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

Finish the rice
Assemble, Garnish & serve

Recommended Wine & Sake Pairing

KENDERMANN CLASSIC RIESLING
Riesling is Germany’s most noble and popular variety. The Kendermann Classic Riesling is an elegant wine from this renowned grape.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 12%
Price (SLGA): $13.04

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

rainbow poke bowl

Posted on by

Featured Local Products

You Will Need

Preparation

1

2

Prepare the cucumber: While the rice is cooking, rinse and dry all produces. Thinly slice the cucumber. Place in a small bowl cover with the cucumber marinade and let sit.

3

4

Finish the rice: Lightly fluff the rice with a fork.

5

Assemble: In individual bowls, place the spinach, red cabbage, black rice, marinated cucumber, radish, orange and carrots.

6

Garnish & serve: Garnish with sushi ginger, green onion, sesame seeds and sriracha sesame marinade. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

orange

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

SPINACH
are a great source of nitrates. Nitrates help keep blood vessels and the heart healthy.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Feel free to slowly introduce new vegetables to children. Use little or no sriracha sesame mayo depending on the child’s taste.

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

Assemble
Garnish & serve

Recommended Wine & Sake Pairing

HAKUTSURU SAKE
Characterized by its well-matured, full-bodied taste and mellow flavours.
Region: Japan
Alcohol: 15%
Price (SLGA): $12.85

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Rainbow bowl

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This bright and colorful bowl is filled with the nutritious goodness of 3 superfoods: quinoa, spinach + red cabbage! This dish keeps you feeling full thanks to the combination of protein and fiber in these superfoods. This bowl is so easy to make you will be surprised how fast supper is on the table! This dish is filled with colorful vegetables and finished with a delicious orange dijon dressing.

Featured Saskatchewan Products

You will need:

Preparation

1

Boil Water for the Quinoa: Bring the water (6 cups, 10 to 12 cups, 12 to 14 cups) to a boil in a pot on high heat for the quinoa.

2

Cook the Quinoa: Place the quinoa in a strainer and rinse well.

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

Rinse the orange chickpeas in the strainer and add to the cooked quinoa. Combine and cover to heat the chickpeas.

3

Prepare the Vegetables: Wash and rinse all produce. Cut the carrots and the cucumber in 1/2 cm slices. Cut the bell pepper in 1/2 cm slices.

4

Assemble & serve: In individual bowls place the cooked quinoa, bell pepper, carrots, red cabbage, spinach and cucumber. Garnish with orange dijon dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

quinoa

1 cup

2 cup

3 cup

orange chickpeas

200 gr

400 gr

600 gr

mini cucumber

carrot

100 gr

200 gr

300 gr

sweet pepper

red cabbage

100 gr

200 gr

300 gr

spinach

60gr

120gr

180gr

orange dijon dressing

1/4 cup

1/2 cup

3/4 cup

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registerd 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 & 4:

Prepare the vegetables
Assemble & serve

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE
A study found that women that regularly consumed cabbage and other cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale) had fewer menopausal symptoms.

Recommended Wine Pairing

Rainbow chicken bowl

Posted on by

Featured Saskatchewan Products

You will need:

Preparation

1

Cook the Chicken and Boil Water for the Quinoa: Turn on the oven at 375F for the chicken. Bring the water (4 cups, 8 cups, 12 cups) to a boil in a pot on high heat for the quinoa.

Place the lemon chicken on a non stick lined baking sheet, coat the chicken with oil (1/4 tsp, 1/2 tsp, 3/4 tsp) and sprinkle with salt (1/8 tsp, 1/4 tsp, 1/2 tsp). Once the oven is hot, bake the chicken for about 20 minutes*. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.

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

2

Cook the Quinoa: Place the quinoa in a strainer and rinse well.

3

Prepare the Vegetables: Wash and rinse all produce. Cut the carrots and the cucumber in 1/2 cm slices. Cut the bell pepper in 1/2 cm slices.

4

Assemble & serve: In individual bowls place the cooked quinoa, lemon chicken, carrots, bell pepper, red cabbage, spinach and cucumber. Garnish with orange dijon dressing.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

lemon chicken breast

220 gr

440 gr

660 gr

quinoa

2/3 cup

1 1/3 cup

2 cup

mini cucumber

carrot

100 gr

200 gr

300 gr

pepper

red cabbage

100 gr

200 gr

300 gr

spinach

60gr

120gr

180gr

orange dijon dressing

3 tbsp

1/3 cup

9 tbsp

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registerd Dietician

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 & 4:

Prepare the vegetables
Assemble & serve

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

CABBAGE
A study found that women that regularly consumed cabbage and other cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, kale) had fewer menopausal symptoms.