Category: vegetarian

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!

  • preparation time: 10 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: CF83
  • cuisine region: Greek fusion

Featured Saskatchewan Products

Amado's
Golden eden logo
prairie meats logo
Local&Fresh
italian-star-deli
splendor garden

You will need:

  • knife
  • cutting board
  • pan with lid
  • pan
  • water

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 meatballs:Place the Greek meatballs on a lined baking sheet. Cook for 20 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, meatballs and drizzle with the tatziki sauce. Roll up the pitas and serve.

Bon Appétit!

In your kit

included

2 portions

4 portions

6 portions

Greek meatballs

230 gr

460 gr

690 gr

tomato

140 gr

280 gr

420 gr

cucumber

1

2

3

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

2

4

6

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

SEASONAL VEGTABLES
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).

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

Tags

gluten
family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Cheesy farfalle

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It’s PASTA time! When you combine  creamy sauce, butternut squash, green goodness,  tender farfalle, top it up with mozzarella and bake it, you’ve got a recipe for success. This dish is a hit in our family and we know you will love it too!

  • preparation time: 20 min
    Total time:     45 min
  • difficulty level: 2
  • recipe ID: CF78
  • cuisine region: Canadian

Featured Local Products

Local&Fresh
splendor garden

You will need:

  • knife + fork
  • colander
  • immersion blender
  • bowl
  • cutting board
  • baking sheet
  • large pot
  • baking dish - 2 portion: 9x5, 4 portion 9x9
  • flour
  • pepper
  • salt
  • oil

Preparation

1

Roast the butternut squash: Preheat the oven to 400° F. Bring water (1 liter, 2 liter) and salt  (1 tbsp, 2 tbsp)  to a boil in a large pot for the pasta. Wash and clean all produce. 

Place the butternut squash on a lined baking sheet. Drizzle with oil ( 1/4 tsp, 1/2 tsp), and sprinkle with salt ( 1/8 tsp, 1/4 tsp) and pepper ( 1 pinch, 1/8 tsp) . Bake for about 10 minutes.

Remove from the oven, stir and cook for an additional 10 minutes. Set aside.

2

Cook the fafalle: the water is boiling, add the fafalle, stir, cover & cook 10 minutes or until desired texture. Drain the pasta & add back to the pot.

3

Make the sauce: Dice the onion in about 1 cm dices. In a medium pot add heat the oil (1/2 tsp, 1 tsp) on medium/high heat. Add the onion and leek to the pot. Stirring regularly,  cook on medium heat for about 7 minutes, until the onion is tender. Add oil (1 tbsp, 2 tbsp) and flour (1 tbsp, 2 tbsp) and cook for a minute stiring regularly.

Add the creamy sauce mix and water (3/4 cup, 1 1/2 cup). Combine, bring to a simmer and blend using an immersion blender or a blender. 

4

Finish the sauce: Roughly chop the spinach and add it to the sauce. Combine and set aside.  

5

Assemble & bake: In a baking dish (9×5, 9×9), add the farfalle, sauce, roasted butternut squash and combine. Top with mozzarella & parmesan and bake 15 minutes at 400° F or until the cheese is golden. Serve

Bon Appétit!

Ingredients

Included

2 portions

4 portions

butternut squash

1 cup

2 cup

farfalle

180 gr

360 gr

onion

1 small

1 medium

leeks

1/3 cup

2/3 cup

spinach

60 gr

120 gr

Creamy sauce mix

1/3 cup

2/3 cup

mozzarella & parmesan

1/3 cup

2/3 cup

water*

3/4 cup

1 1/2 cup

water*

2 litres

4 litres

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1 pinch

1/8 tsp

flour

1 tbsp

2 tbsp

oil

1 tbsp + 1 tsp

2 tbsp + 2 tsp

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

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

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

  • Make the sauce
  • Finish the sauce

Tags

gluten
family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

beanball ricotta pizza

Posted on by

This ricotta beanball pizza is an amazing comfort dish! You won’t believe how easily this crowd pleaser comes together! Every one will want seconds. This pizza comes with a side of tomato cucumber salad with balsamic dressing. 

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB77
  • cuisine region: Italian

Featured Local Products

italian-star-deli
Local&Fresh
splendor garden

You will need:

  • knife + fork
  • bowl
  • cutting board
  • rolling pin or wine bottle
  • baking sheet
  • baking sheet liner
  • flour (except for gluten friendly plans)

Preparation

1

Roll out the pizza dough: Preheat the oven to 450° F for the pizza. Lightly flour the counter. Place the dough on the floured surface and dust with flour. Roll out the dough to about 1/2 cm thick. 

Gluten-Friendly: Skip this step as the pizza is already rolled out.

2

Garnish and Cook the pizza: Place the dough on a lined baking sheet. Use your hands to pull the dough and shape it as desired. Evenly spread the pizza sauce on the pizza. Evenly sprinkle the mozzarella on the pizza. Cut the beanballs in pieces and spread evenly on the pizza. Add spoonfuls of ricotta on the pizza. Bake in a 450F oven for about 15 minutes or until the crust is golden under the pizza and the mozzarella is bubbly.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the pizza dough. Bake about 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. Keep the Gluten Free Pizza dough in the fridge or freezer. 

3

Prepare the vegetables: Dice the tomatoes in 2 cm dices. Slice the cucumber in 1/2 cm thick slices. 

4

Assemble & garnish: In a large bowl, add the lettuce, tomatoes, cucumber and balsamic dressing. Combine. Slice the pizza and serve.  

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

beanballs

150 gr

300 gr

450 gr

pizza dough

225 gr

450 gr

675 gr

signature pizza sauce

75 ml

150 ml

225 ml

ricotta

60 ml

120 ml

180 ml

mozarella

100 gr

200 gr

300 gr

lettuce blend

120 gr

240 gr

360 gr

mini cucumber

1

2

3

tomatoes

1

2

3

balsamic dressing

45 ml

90 ml

135 ml

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

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

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

  • Prepare the salad 
  • Serve

Tags

gluten
family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Orange tofu stir-fry

Posted on by

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

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB75
  • cuisine region: Chinese

Featured Saskatchewan Products

splendor garden
Local&Fresh
LajordColony

You Will Need

  • knife
  • spiralizer - optional
  • large pot
  • pan
  • cutting board
  • strainer
  • water
  • salt
  • oil

Preparation

1

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

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

2

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

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

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

3

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

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

4

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

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

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

Ingredients

Included

2 portions

4 portions

rice noodles

200 gr

400 gr

orange marinated tofu

175 gr

350 gr

orange stir fry sauce

1/2 cup

1 cup

broccoli

75 gr

150 gr

carrot

100 gr

200 gr

bok choy

50 gr

100 gr

mushrooms

50 gr

100 gr

cilantro

3 gr

6 gr

Thai chili

1

1

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 liter

2 liter

Health fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

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

Wine Pairings

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

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

Tags

family
local
soy
gluten

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Butter chickpea

Posted on by

This delicious butter chickpea is filled with warming spices like garam masala, ginger, curry powder, fenugreek and sweet paprika and a rich creamy sauce. The addition of carrots fills this dish with vitamins. This dinner takes comfort to the next level.

  • preparation time: 10 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB73
  • cuisine region: India

Featured Saskatchewan Products:

Farmer Direct Organic
image001-(2)
LajordColony

You will need:

  • knife
  • strainer
  • pot with lid
  • baking sheet
  • pan with lid
  • cutting board
  • vegetable peeler
  • oil
  • salt & pepper
  • water

Preparation

1

Prepare & cook the rice: Rinse the brown rice in a strainer.

In a pot, add the brown rice, water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p) and salt. 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. Set aside.

2

Prepare the vegetables: Wash and clean all produce. Wash and clean all produce. Slice the onion. Peel and cut the carrot. 

3

Cook the vegetables: In an oiled pan on medium heat, add the onion and carrot. Season with salt.

Stirring regularly, cook on medium heat for 5 minutes.

4

Finish the butter chickpea: Add the butter chickpeas mix and water 1 1/3 cup (2p), 2 2/3 cups (4p) , 4 cups (6p)  to the vegetables. Add the spiced chickpeas to vegetables. Season with salt. Combine.

Bring to a simmer on medium heat. Simmer on medium low heat 15 to 20 minutes.

6

Garnish & serve: Separate the cilantro leaves. Thinly slice the Thai pepper.

In individual bowls, place the brown rice and butter chickpeas. Garnish with cilantro and Thai pepper. Serve. 

Note: Thai pepper is very spicy, add it slowly based on how spicy you like your dish. 

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cup

chickpea

220 gr

440 gr

660 gr

onion

1

2

3

carrot

250 gr

500 gr

750 gr

butter chickpea mix

1/2 cup

1 cup

1 1/2 cup

Thai pepper

1

2

3

cilantro

3 gr

6 gr

9 gr

Note: Full list of ingredients at the bottom of the page.

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking for kids?
The Thai pepper is very hot. Explore with the kids to discover if they like it’s flavour.

Making this recipe with kids? Ask the child to help by completing step 1 & 3:

  • Rinse the rice in the strainer. Add to the pot with water and salt.
  • Add the vegetables to an oiled pan and cook for 5 minutes.

Recommended Wine Pairing

Beyerskyloop pinotage
Spicy wood notes against rich plum and berry fruit with restrained aromatic notes. Medium-bodied. Well-balanced.
Region: South Africa
Colour: Red
Alcohol: 13.5%
Price (SLGA): $17.77

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

Tags

family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Ingredients

  • brown rice
  • spiced chickpeas: chickpeas, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
  • onion
  • carrot
  • butter chicken mix: cream,  tomato paste, water, cornstarch, spices: ginger, garlic, coriander, tumeric, cumin, gram masala, fenugreek, sweet paprika
  • Thai pepper
  • cilantro

Nutritional Information

spaghetti beanballs

Posted on by

This dish is an amazing comfort dish! These  “WOW” inducing veggie beanballs are super tasty and savoury! You won’t beleive how easily this crowd pleaser comes together! Every one will want seconds of this glorious pasta dish! All that in under half an hour!

  • preparation time: 10 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: PB72
  • cuisine region: Italian

Featured local products

Local&Fresh
splendor garden
acre10

You will need:

  • knife
  • colander
  • cutting board
  • baking sheet
  • 2 large pot (pasta and sauce)
  • salt
  • oil

Preparation

1

Setup & cook the beanball:
Preheat the oven to 400°F.  Bring salted water to a boil.

Line a baking sheet with parchment paper. Place the beanball on the baking sheet and cook for 14 minutes.

2

Prepare the vegetables:
Dice the onion and mushrooms in 1 cm dices. 

3

Cook the spaghetti: 
Once the water is boiling, add the spaghetti and cook 9 minutes for al-dente or until desired texture.  Once the spaghetti  is cooked. drain the pasta in the colander.

Gluten friendly: 
Cook the spaghetti for 9 minutes, stirring frequently. For more tender pasta boil for an additional minute. 

Note: Al dente is an Italian term used to describe a texture that is slightly firm when bitten.

4

Prepare the sauce: 
In a large pot on medium heat add a drizzle of oil. Add the onion and mushroom. Cook 5 minutes or until the vegetables are cooked. Add the signature marinera sauce. Heat through 5 minutes.

5

Assemble & garnish: Separate the basil leaves from the stem.

Add the spaghetti and beanballs to the sauce in the large pot. Combine. Serve and garnish with fresh basil. 

Bon Appétit!

In your kit:

2 portions

4 portions

6 portions

Beanballs

200 gr

400 gr

600 gr

onion

1

2

2

mushroom

100 gr

200 gr

300 gr

signature marinera

1 cup

2 cup

3 cup

fresh basil

3 gr

6 gr

9 gr

Spaghetti

220 gr

440 gr

660 gr

Note: For the list of ingredients, scoll to the bottom of the page.

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins. 
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples. 
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

  • Prepare the sauce
  • Assemble & garnish

Tags

gluten
family
local

Note: We cannot guarantee any dish is allergen free. 

Ingredients

Plan Plant-Based:

  •  beanballs (water, soy protein concentrate, canola oil, soy protein isolate, seasonings (modified cellulose, parmesan cheese (milk), sugar, onion powder, garlic powder, dehydrated bell pepper, dehydrated carrot, spices, spice eztracts, dehydrate garlic, dehydrated parsley, vitamins and minerals (thiamine mononitrate (b1), niacin, calcium pantothenate, folic acid, magnesium oxide, iron phosphate, zinc gluconate, copper gluconate), soy sauce (water, wheat, soy beans, salt), yeast extract, caramel colour, salt)
  • spaghetti (grain durum wheat)
  • onion
  • mushroom
  • signature marinara sauce (tomato, Italian spice (oregano, marjoram, thyme, basil, rosemary), smoked balsamic vinegar, french style mustard)
  • fresh basil
  • love

Gluten-friendly adaptation:

  • beanballs (gluten free): Chickpeas, water, onions, canola oil, parsley, carrots, garbanzo meal, organic vinegar, spices, contains 2% or less of: Onion powder, garlic powder, cellulose gum, sodium bicarbonate, salt, carrageenan, organic caramel color, lime juice concentrate.  
  • spaghetti (gluten free): chickpea flour, red lentil flour,green pea flour, navy pea bean flour.

vegan adaptation:

  • beanballs (vegan):

    Chickpeas, water, onions, canola oil, parsley, carrots, garbanzo meal, organic vinegar, spices, contains 2% or less of: Onion powder, garlic powder, cellulose gum, sodium bicarbonate, salt, carrageenan, organic caramel color, lime juice concentrate.  

Nutritional Information

Weight Watchers Smart Points

Pad Thai

Posted on by

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

Pad Thai sauce contains: Peanut butter

  • preparation time: 15 min
    Total time:     20 min
  • difficulty level: 1
  • recipe ID: PB71
  • cuisine region: Thai

Featured Saskatchewan products

Golden eden logo
Local&Fresh
splendor garden
LajordColony

You will need

  • knife + fork
  • colander
  • cutting board
  • large pan
  • large pot
  • water
  • oil

Preparation

1

Boil water and prepare the vegetables:  In a large pot, bring water (about 1 litre, 1 to 2  litres,  2 to 3 litres)  to a boil for the noodles. 

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

Note: cutting the vegetables thinly makes them cook faster.

2

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

3

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

4

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

5

Cook the noodles: While the vegetables are cooking and the water is boiling, add the noodles and cook for 2 to 3 minutes.  Drain the noodles in a colander. 

6

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

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

thai tofu

200 gr

400 gr

600 gr

carrot

75 gr

150 gr

225 gr

zucchini

1

2

3

bell pepper

1

1

3

rice noodle

200 gr

400 gr

600 gr

pad thai sauce

1/4 cup

1/2 cup

3/4 cup

peanut

1 tbsp

2 tbsp

3 tbsp

cilantro

3 gr

6 gr

9 gr

lime

1

1

1

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

 

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

BUFFET STYLE
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat. 

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

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

Tags

soy
nuts
gluten
family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

Lemon spaghetti

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

  • preparation time: 10 min
    Total time:     15 min
  • difficulty level: 1
  • recipe ID: PB70
  • cuisine region: Canadian Italian

Featured Local Products

italian-star-deli
Local&Fresh
FloatingGardens

Tools

  • knife + fork
  • colander
  • cutting board
  • large pan
  • large pot

Preparation

1

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

2

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

3

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

4

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

5

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

6

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

garlic

2 cloves

4 cloves

tomatoes

2 small

4 small

lemon

1

2

spaghetti

230 gr

460 gr

capers & sun dried olives

1/3 cup

2/3 cup

mixed greens

20 gr

40 gr

water*

2 litres

4 litres

oil*

1/2 + 1 tsp

1 + 2 tsp

salt*

1 tbsp + 1 pinch

2 tbsp + 1/8 tsp

Recommended Wine Pairing

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

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

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Diatitian

BUFFET STYLE
Buffet style is best. Serve your meal at the table rather than pre-portioning for your kids. Let everyone fill their plates with as much or as little as they like to eat. 

MAKING THIS RECIPE WITH KIDS ? 
Buffet style is best.

Tags

gluten
family
local

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

South American Arepas

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Have you ever tried arepas? Arepas are a classic South American dish which are gaining in popularity in North America. These beautiful little corn pockets are filled with adobo black bean, guacamole crema, roasted adobo plantain and topped with cilantro. Plantains are a staple of South American cuisine. These adobo roasted plantain are a delicious introduction to this exotic vegetable. Plantains look like bananas but eaten unripe they are starchy like a potato.  This easy and exotic dish provides a balance of creamy avocado creama, spicy adobo black bean, crunchy red cabbage and savoury adobo plantain. You will fall in love with this dish 🙂

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB69
  • cuisine region: South America

Featured Local Products

PineViewFarms
Local-and-Fresh-logo2
image001-(2)

Tools

  • knife
  • large pan
  • cutting board
  • lined baking sheet
  • bowl
  • strainer

Preparation

1

Prepare the plantain: Preheat oven to 400 F. Peel and slice the plantain into ½-inch rounds. Place the plantain slices on a lined baking sheet. Coat with oil (1/2 tsp, 1 tsp) and sprinkle half the adobo spice on the plantain. Bake for 20 to 30 minutes until the plantain are golden.

2

Prepare the Arepas and garnish: Preheat oven to 400 F. In a medium bowl, add warm water (1 1/2 cup, 3 cups), and salt(1/2 tsp, 1 tsp). Slowly add and combine maserepa. You’re looking for a dough that doesn’t easily stick to your hands, is moldable and moist, and can be rolled into a ball. At fist the dough may appear too liquid but the maserepa will absorb water and thicken. Once you have that consistency, cover with a towel for 5 minutes. 

Open the red cabbage under running cold water to reduce the cabbage smell.  Separate the cilantro leaves from the stem. Set the garnishes aside.

3

Pan fry the arepas: Separate the dough in balls (6, 12).  Carefully press the ball between the palms of your hands to form into a roughly 1/2-inch thick disc. If it cracks a lot on the sides, your dough may need 1 to 2 tsp more water. A little cracking is normal. You can close the cracks by patting the edge with your hands. 

Heat the oil (1 tbsp, 2 tbsp) to a large pan. Heat on medium heat. Depending on the size of the pan you may have room for 6 or 4 arepas at a time.  Cook for 2-3 minutes or until deep golden brown, flip and cook an additional 2-3 minutes on the other side.  

4

Bake the Arepas: Lower the oven to 350F to finish baking the plantain and bake the arepas. Transfer the arepas to a lined baking sheet and  bake for 20 minutes or until slightly puffed up and a little more golden brown in color. Let the arepas cool about 5 minutes and slice the arepa in half to build ”sandwiches”.

Note: the middle of the arepas will be sticky, we recommend using a bread knife and wiping it with a moist towel as required.  

5

Make the filling:  While the arepas are baking, cut the onion in small 1/2 cm dice. In a large pan, add the oil (1/2 tsp, 1 tsp). Rinse the black beans in a strainer. Turn on the heat to medium and add the black beans and onion diced. Cook about 6 minutes.  Add the second half adobo spice and water (1/4 cup, 1/2 cup) combine and cook until the water reduces and a sauce forms – about 2 minutes. 

6

Fill, Garnish and Serve: Fill each aerepas with the black bean filling, the guacamole crema, red cabbage and roasted plantain. Garnish each aerepa with cilantro. Serve 3 arepas per person.

Note: These may appear small but they are very filling.

Ingredients

Included

2 portions

4 portions

plantain

1

2

adobo spice

1 1/2 tsp

3 tsp

masarepa

1 1/2 cup

3 cups

cilantro

3 gr

6 gr

red cabbage

75 gr

150 gr

onion

1 small

1 medium

black beans

1 cup

2 cups

guacamole crema

3 tbsp

1/3 cup

oil*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

salt*

1/2 tsp

1 tsp

warm water*

1 1/2 cup

3 cups

water*

1/4 cup

1/2 cup

Recommended Wine Pairing

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

sterling vintner;s pinot noir

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

pelee island gewurztraminer VQA

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

CABBAGE 
Cabbage is a great source of several powerful antioxidants including, lutein, zeaxanthin, sulforaphane and indole-3-carbionole. 1 serving of cabbage contains 85% of the body’s daily requirement for vitamin K, and over half of our vitamin C requirements.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registred Dietician

Yum foods 
Serve “yum” foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

Cooking for kids?
Go easy on the adobo spice blend as kids may not like it’s spicy flavour.

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

  • Fill, Garnish & Serve

Tags

family
local
lactose

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information

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.

  • preparation time: 10 min
    Total time:     15 min
  • difficulty level: 1
  • recipe ID: CF37
  • cuisine region: Fusion

You will need

  • knife
  • cutting board
  • pan
  • oil

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 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

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 pork

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

adobo spice

1 tsp

2 tsp

3 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

1

1

1

tortilla

8

16

24

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

family
local
gluten

Note: We cannot guarantee any dish is allergen free. 

Weight Watchers Smart Points

Nutritional Information