vegetarian Archives - Page 4 of 9 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Blackbean sub

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What’s better than a meatball sub? This black bean sub is packed with the flavours of a traditional meatball sub but super heatlhy with 38% of your daily recommended fibers and over 23 gr of protein. These tender black bean meatballs are coated with the ZestyKit signature tomato sauce and dressed with a creamy chipotle sauce. Serve this sub with a side of garlicky and steamed broccoli.

Featured Saskatchewan Products

Tools

knife
cutting board
colander
2 medium bowls
baking sheet
non-stick lining sheet
pan with lid

Preparation

1

Preparation: Rinse and dry all produces. Preheat the oven to 435° F. Dice the onion and the mushroom in ½ cm dice.

2

Cook the onion & mushrooms: In a pan, add the oil (1/2 tsp, 1 tsp), onion, mushrooms, salt (1/8 tbs, 1/4 tbs) and pepper (1 pinch, 1/8 tbs). Cook on medium heat until the onion is tender, about 6 minutes.

3

Assemble the meat balls Drain and rinse the black beans. In a medium bowl, roughly mash the black beans with a potato masher or fork. Add the.egg (1, 2)*, panko and Italian spices, the cooked onion and mushrooms. Combine. The texture should be soft but firm enough to form balls.

If the mixture is too crumbly, add 1 tsp water at a time until desired texture is achieved.

If the mixture is too wet, cut a slice of bread into small 1/2cm dices and add to the mixture in 1/4 cup increment, combining between each addition until desired texture is achieved.

* For vegan, replace 1 egg by combining 1 tbsp ground flax (provided) & 2 tbsp hot water and letting it sit about 2 minutes. To replace 2 eggs, combine 2 tbsp ground flax (provided) & 1/4 cup hot water and let sit about 2 minutes.

4

Form the Black Bean Balls: Using the black bean mixture, form balls of about 1 tbsp each (10 balls, 20 balls). Place the black bean meatballs on a lined baking sheet. Cook for 20 minutes or until the balls are firm on the outside.

5

Cook the broccoli: While the black bean meatballs are cooking, wash and dry the pan. Cut the garlic in thin slices and the broccoli into bite size. Add 1/2 tsp oil to the pan. On medium heat cook the garlic until it becomes fragrant – about 30 seconds. Watch the garlic to ensure it does not burn. Add 1 to 2 tbsp water (1 1/2 tbsp, 3 tbsp) and the broccoli to the pan. Cover and let steam about 3-4 minutes. Garnish with salt (1 pinch, 1/4 tsp) and pepper (1 pinch, 1/4 tsp).

6

Assemble & serve: When the black bean meatballs have 5 minutes left in the oven, heat the buns in the oven for about 3 minutes.

Heat the signature tomato sauce in a covered bowl in the microwave for about 1 minutes. In a medium bowl, place the cooked black bean meat balls and the warm signature tomato sauce and combine to coat.

Assemble the subs. Drizzle the chipotle mayo sauce on the beanballs and serve with the broccoli.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

mushroom

60 gr

120 gr

onion

1 small

1 medium

black bean

1 cup

2 cups

panko & Italian spice blend

1/2 cup

1 cup

chipotle mayo

3 tbsp

1/3 cup

Signature tomato sauce

1/2 cup

1 cup

buns

garlic cloves

broccoli

170 gr

340 gr

Flax seeds (vegan only)

1 tbsp

2 tbsp

egg (vegan use flax seeds)

oil*

1/2 + 1/2 tsp

1 + 1 tso

salt*

1 tbsp + 1/2 tsp

2 tbsp + 1 tsp

pepper*

1/8 tsp

1/4 tsp

hot water (vegan)

2 tbsp

1/4 cup

Dr. Herrington's Health Fact

Regina Naturopathic

BLACK BEANS
Adding black beans to your diet can reduce blood pressure, helps manage diabetes, protects against heart disease, supports a healthy digestion and can even lower the risk of developing cancer.

Cooking with Kids

Cooking for kids?
Introduce broccoli to children slowly as they may not like their flavour. It is a good idea to ask children to prepare a new ingredient before tasting it. This will help them feel more comfortable with the new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 3, 5 & 6:

Preparation: under supervision you can ask the child to help by cutting the mushrooms
Assemble the black bean meatballs
Prepare the broccoli: you can ask the child by cutting the broccoli.

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean sunshine on quinoa

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

Featured Local Products

You will need

Preparation

1

Start the quinoa: Cook the quinoa like pasta.

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

2

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

Using a strainer, strain and rinse the quinoa.

3

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

4

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

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

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

quinoa

2/3 cup

1 1/3 cup

2 cup

lemon chickpeas

220 gr

440 gr

660 gr

spinach

70 gr

140 gr

210 gr

mini cucumber

tomato

kalamata olives

30 gr

60 gr

90 gr

sundried tomato lemon dressing

80 ml

260 ml

340 ml

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

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

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

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

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

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

Recommended Wine Pairing

JP CHENET RESERVE PINOT NOIR
Raspberry and cherry aromas with a touch of spice. A red berry flavour with a medium finish.
Region: France
Alcohol: 12%
Price (SLGA): $15.04

COPPER MOON CHARDONNAY
A lemon yellow coloured wine with aromas of ripe apple, pear, pineapple and a touch of floral. It is a soft, medium-bodied wine with flavours of ripe stone fruit and a touch of citrus on the finish.
Region: British Columbia, Canada
Colour: White
Alcohol: 13%
Price (SLGA): $11.13

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Lebanese chickpea pita

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We’ve taken everything that’s delicious about the Mediterranean to bring you this easy, nourishing pita. This pita is filled with warm Lebanese spices, creamy garlic and lemon sauce and tangy pickled beets. This dish is ready under 25 minutes and will be a show stopper at the table tonight!

Featured Saskatchewan Products

You will need:

Preparation

1

Roast the chickpeas: Preheat the oven to 375F.

On a lined baking sheet, place the chana chaat chickpeas. Season with salt and drizzle with oil. Bake until the chickpeas are slightly crispy, 10 to 15 minutes.

2

Prepare the vegetables: Rinse and dry all produces. Cut the tomato in half then in thin slices.

3

Make the lemon garlic sauce: Zest the lemon and juice it.

Place the yogurt garlic sauce in a bowl. Add lemon zest 1/8 tsp(2p), 1/4 tsp(4p), 1/2 tsp(6p) and lemon juice 1 tbsp(2p), 2 tbsp(4p), 3 tbsp(6p) to the yogurt garlic sauce. Season with salt & pepper.

4

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.

5

Fill the pita: Place the romaine and tomato on each pita. Add the chana chaat chickpeas, the yogurt garlic sauce and the pickled parsnips to the pita.

6

Serve: Roll up the pita, cut in half and serve.

Bon Appétit!

What's in my kit?

2 portions

4 portions

6 portions

Chana Chaat Chickpeas

200 gr

400 gr

600 gr

yogurt garlic sauce

1/3 cup

2/3 cup

1 cup

romaine lettuce

100 gr

200 gr

300 gr

tomato

pita

pink pickled parsnips

50 gr

100 gr

150 gr

lemon

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

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

YUM FOODS
Serve “yum” foods with new food. When your child sees food they recognize it mayentice them to explore other, new foods too.

RECIPE TIP
Introduce new flavours slowly to children. You can encourage children to try the pink pickled turnip and add it to their pita if they want. It may take many exposures for a child to learn to like a new flavour or texture.

MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 4 & 5:

Place the vegetables in the pita & finish the sauce
Finish filling the pita

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

Ingredients

Yogurt garlic sauce: greek yogurt, garlic, cumin, coriander, salt.
Chana Chaat chickpeas: chickpeas, cumin, paprika, cardamom, ginger cinnamon, turmeric, coriander, black pepper.
Pickled turnips: Turnips, beets, vinegar, salt (Amados – Regina).
Pita: Medium whole wheat pita (Amados – Regina).
Lettuce
Tomato
Lemon

No dairy adaptation:

Yogurt garlic sauce: coconut milk, garlic, cumin, coriander, salt

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Carrot barley bowl

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This comforting dish features roasted carrots, sweet potatoes, kale, spinach and barley dressed in a creamy coconut, miso and fresh ginger sauce. This beautiful bowl is topped with hazelnuts, lime wedges and fresh parsley. Turn on your favourite show, put your feet up and enjoy this healthy comfort dish.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare & bake the vegetables: Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and sweet potato. Dice the carrots and sweet potato in dice of about 1 1/2 cm.

Place the carrots and sweet potato on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp)and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 25 minutes in the oven or until the vegetables are cooked through and are fork tender.

2

Cook the barley: While the carrots and sweet potatoes are cooking, add the the barley, water.(1 1/2 cup, 3 cups, 4 1/4 cups) and salt (1/4 tsp, 1/2 tsp, 3/4 tsp) to a medium pot. Bring to a boil on medium heat. Cover, lower the heat to medium low and let simmer 45 minutes.

Gluten friendly:
Cook the rice: Use rice instead of barley. In the sink, place the brown rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/2 cup, 3 cup, 4 1/2 cup), 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 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

3

Prepare the lime, hazelnut and ginger: While the barley is cooking, cut the lime in wedges and roughly chop the hazelnuts* in about 1 cm pieces. With a fine vegetable grater. grate the desired amount* of fresh ginger.

*note: To add more flavour to the dish you can toast the hazelnuts in a small pan on medium heat about 45 seconds, moving them regularly to prevent burning.
**note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger.

4

Prepare the kale and parsley: Cut the kale & spinach in about 2 cm thick slices. Roughly chop the fresh parsley in pieces of about 1 cm by 1 cm.

5

Add the sauce to the barley: Add the coconut and miso sauce* and the desired amount of fresh ginger** to the barley. Combine. If the mix is too soupy, turn on the heat to medium and mix until the extra water evaporates and you reach the desired texture – may be about 5 minutes.

*Note: The coconut & miso sauce may solidify in the fridge but will become nice and creamy once heated in the barley.
**Note: fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children. Add all the ginger if you like the heat of fresh ginger.

6

Garnish & serve: Place the miso, coconut, ginger barley & kale and spinach on individual plates. Top with roasted sweet potatoes & carrots. Garnish with hazelnuts, fresh parsley and lime wedges. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

barley

1/2 cup

1 cup

1 1/2 cup

rice - GF only

2/3 cup

1 1/3 cup

2 cup

carrot

100 gr

200 gr

300 gr

sweet potatoes

150 gr

300 gr

450 gr

hazelnuts

2 tbsp

1/4 cup

1/3 cup

kale & spinach

60 gr

120 gr

180 gr

coconut miso sauce

1/2 cup

1 cup

1 1/2 cup

fresh parsley

3 gr

6 gr

9 gr

fresh ginger

1/2 inch piece

1 inch piece

1 1/2 inch piece

lime

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

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?
Fresh ginger can be very spicy, use only 1/4 to 1/2 tsp if cooking for children.

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

Cook the barley
Add the sauce to the barley
Garnish & serve

Recommended Wine Pairing

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%
Price (SLGA): $11.22

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol: 12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Mediterranean couscous

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This beautiful dish features couscous with spiced carrots & sweet potatoes. It is topped with dried apricot, plums & fresh mint. The heart warming Mediterranean spices of cinnamon, nutmeg, cardamom, coriander & cumin transform this dish into a masterpiece.

Featured Saskatchewan Products

Tools

knife
colander
cutting board
large pot
baking sheet
non stick liner
medium pan

Preparation

1

Prepare the vegetables: Wash and clean all produce. Preheat the oven to 400 F Peel the carrots and potato. Dice the carrots & sweet potato in dice of about 1 1/2 cm.

2

Cook the vegetables and chickpeas: Place the carrots and sweet potato on a baking sheet with the oil (1/2 tsp, 1 tsp), Lebanese spices, salt (1/2 tsp, 1 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine and bake about 25 minutes until the vegetables are golden. When the vegetables have 15 minutes left in the oven, add the marinated chickpeas to the baking sheet and continue to bake for 15 minutes.

3

Cook the couscous: In a pot, add the oil (1 tbsp, 2 tbsp) and the Lebanese couscous. Cook on medium heat, stirring frequently until the couscous is golden, about 5-7 minutes.

Add water (1 1/3 cup, 2 2/3 cup) to the roasted coucous. Bring to a boil on high heat. Cover and let simmer on low-medium heat for 14-16 minutes – for al dente couscous. Remove from the heat and let rest. Mix with a fork to separate the couscous grains.

*Gluten Friendly
Prepare and cook the quinoa: Add water (4 cups, 8 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 to the water. Stir to combine and reduce heat to low-medium. Cook uncovered for 15 minutes. Drain the cooked quinoa in a strainer.

4

Finish the couscous: Cut the died apricot and plum in 1/2 cm pieces. Separate the fresh mint leaves.

In a large pan, add the cooked carrots, chickpeas, sweet potatoes, dried apricot and plum, Lebanese couscous and water (1/4 cup, 1/2 cup). Combine, keep the heat on medium and cook for 2-3 minutes to let the flavours develop and soften the dried fruits. Add water 1 tbsp at a time if the pan dries out.

5

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Lebanese couscous

3/4 cup

1 1/2 cup

marinated chickpeas

1 cup

2 cups

carrot

150 gr

300 gr

sweet potatoes

150 gr

300 gr

dried apricot & plum

3 tbsp

1/3 cup

Lebanese spice blend

2 tsb

4 tsb

mint

3 gr

6 gr

oil*

1 tbsp + 1/2 tsb

2 tbsp + 1 tsb

salt*

1/2 tsp + 1 tbsp

1 tsp + 2 tbsp

pepper*

1/8 tsp

1/4 tsp

water

1 cup + 1/4 cup + 1/4 cup

2 1/2 cup + 1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

CARROTS
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?
Introduce dried fruit to children slowly. You can encourage children to cut the dried fruit and try them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. Feel free to leave out the dried fruit and only add them to the plates as desired.

Making this recipe with kids?
Ask the child to help by completing step 3, 4 & 5 :

Cook the couscous
Finish the couscous: The child can help by cutting the dried fruit & by combining all the ingredients to the pan
Garnish & serve

Recommended Wine Pairing

ORMARINE PICPOUL DE PINET
Aromas of white flowers, passion fruit and citrus peel.
Region: Languedoc-Roussillon, France
Colour: White
Alcohol: 12%
Price (SLGA): $12.97

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Sweet & sour soba noodles

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This comforting soba noodles bowl is ready under 25 minutes. Filled with lime & mirin marinated tofu, eggplant, onion, topped with roasted cashews & fresh mint, this is the perfect dish after a long day.

Featured Saskatchewan Products

You Will Need

Preparation

1

Cook the soba noodles: Turn on the oven to 375F for the vegetables. In a medium pot bring the water (about 4 cups, about 6 cups, about 8 cups) to a boil on high heat for 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.

Gluten free: Add the gluten free ramen to boiling water. When noodles begin to unfold (about 1 minute), separate gently with a fork and reduce heat to low boil. Continue to cook for 3 minutes or until the noodles are just soft. Strain through a colander and rinse with cold water.

2

Prepare the vegetables: While waiting for the water to boil, rinse and dry all produces. Cut the eggplant and the onion in 1/2 cm slices. Separate the fresh mint leaves.

3

Cook the vegetables: Place the eggplant and onion slices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook for about 10 minutes in the oven then flip them. Cook for an additional 5-10 minutes or until the vegetables are fully cooked.

4

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

5

Combine the sauce, tofu & vegetables: In the same pan you cooked the tofu, add the cooked eggplant, onion & sweet & sour sauce. Turn the head to medium and cook about 1 minute until the sauce is hot.

Roughly cut the cashews and place them in a small pan on low heat for about 1 minute to lightly toast them.

6

Garnish & serve: Place the soba noodles in individual bowls. Top with cooked vegetables & tofu. Garnish with toasted cashews, siracha (as desired) and fresh mint leaves. Serve

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

soba noodle

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

eggplant

sweet & sour sauce

1/3 cup

2/3 cup

1 cup

marinated tofu

227 gr

454 gr

681 gr

corn starch

2 tbsp

1/4 cup

1/3 cup

cashew

2 tbsp

1/4 cup

1/3 cup

mint

3 gr

6 gr

9 gr

siracha

1 tsp

2 tsp

3 tsp

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturopathic

EGGPLANT
Eggplant contains a potent anioxidant called nasunin, Nasunin has been shown to help protect brain cell membranes from damage.

Cooking with Kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. eggplant) slowly to children. You can encourage children to cut the eggplant and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food. You can avoid giving siracha to kids as it’s very spicy.

Making this recipe with kids?
Ask the child to help by completing step 2, 5 & 6 :

Prepare the vegetables
Combine the sauce, tofu & vegetables
Garnish & serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Harvest bowl

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This hearty and flavorful harvest bowls is filled with roasted vegetables, brown rice, spiced chickpeas and topped with a cream sauce. This dish is a healthy, plant-based meal the whole family will love!

Featured Saskatchewan Ingredients

You Will Need

Preparation

1

Prepare & cook the rice: Preheat the oven to 400F. Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt & pepper, stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the rice is tender. Set aside.

2

Prepare the vegetables: Rinse and dry all produces. Peel the beets and carrots. Cut the onion, beet and carrots in small dices. Place the vegetables on a lined baking sheet and drizzle with oil. Season with the vegetable spice blend and salt & pepper.

3

Cook the vegetables & chicken: Bake the vegetables for 25 minutes. Add the chickpeas. Drizzle wth oil, season with salt & pepper. Bake for 10 minutes.

4

Start the cream sauce: In a pot on medium heat, add butter (1 1/2 tbsp, 3 tbsp, 1/4 cup). Add the same quantity of flour. Add salt (1 tsp, 2 tsp, 3 tsp). Combine and cook for 1 minute, stirring regularly. Gluten friendly: Skip this step. Make the sauce in step 5.

5

Finish the cream sauce: Add the creamy sauce mix to the butter, flour, salt. Add water (1 cup, 2 cups, 3 cups). Whisk regularly until the sauce thicken – 3 to 13 mins*.

Gluten Friendly make the creamy sauce: Add the creamy sauce mix and cornstarch, water (1 1/4 cup, 2 1/2 cups, 3 3/4 cups), and salt (1/2 tsp, 1 tsp, 1 1/2 tsp). Wisk until the sauce thickens – 3 to 13 mins*

*Note: The amount of sauce will impact the time it takes to thicken the sauce.

6

Garnish & serve: Place the brown rice & chickpeas, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, pumpkin seeds & cream sauce. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

spiced chickpeas

200 gr

400 gr

600 gr

onion

1 small

1 medium

1 large

Beet

120 gr

240 gr

360 gr

Carrot

80 gr

160 gr

240 gr

Spinach mix

30 gr

60 gr

90 gr

Creamy sauce mix

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Pumpkin seed

1 tbsp

2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Craig Herrington, ND

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

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children. You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

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

Prepare the vegetables
Garnish & serve

Recommended Wine Pairing

Homestead Bar À Vin

Josh McLean, Owner

Call 306-586-9720 to order your wines. Click here to see their full wine offering.

Azimut Negre 2015

Region: Penedes, Spain
Colour: Red
Price: $20.27

Domaine Jolivet, L’instinct 2017

Region: Saint-Joseph, France
Colour: Red
Price: $45.75

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Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Peanut stew

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Lets cook something delicious, comforting and fun for children to discover. This rich stew is common across West Africa – it’s sometimes called Maafe, Domodah or Nkate Nkawan. The peanut butter makes this stew really filling and nutritious. It is a delicious source of protein for vegetarians and vegans. Yum!

FEatured Saskatchewan Products

Tools

Preparation

1

Prepare & cook the rice: Rinse the rice in a strainer. In a pot, add the rice, water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)), salt & pepper, stir.

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

2

Prepare & cook the vegetables: Wash and clean all produce. Peel and dice the carrot and sweet potato. Dice the zucchini.

Roughly chop the cilantro.

To the chicken, add the zucchini and sweet potatoes. Cook for 5 minutes.

3

Cook the vegetables: In an oiled pan on medium heat, cook the onion for 5 minutes.

Add the zucchini, sweet potatoes. Cook for 5 minutes.

4

Start the stew: Add the peanut stew mix, black beans, diced tomatoes and water (1 1/2 cup (2p), 3 cups (4p), 4 1/2 cups (6p)). Combine.

4

Finish the Stew: Bring the stew to a boil on medium heat. Lower the heat to low, cover and simmer for 15 to 20 minutes – until the sweet potatoes are tender.

Add the spinach. Combine.

5

Garnish & serve: Roughly chop the roasted peanuts. In individual bowls, place the rice, the peanut stew. Garnish with roasted peanuts, and cilantro. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

brown rice

1/3 cup

2/3 cup

1 cup

onion

1 small

1 medium

1 large

okra

20 gr

40 gr

60 gr

sweet potato

200 gr

400 gr

600 gr

dice tomato

3/4 cup

1/2 cup

3 cup

black beans

1 cup

2 cup

3 cup

peanut stew blend

100 ml

200 ml

300 ml

spinach

30 gr

60 gr

90 gr

cilantro

2 gr

4 gr

6 gr

roasted peanut

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington, Naturopath

Regina Naturopathic

PEANUTS
Peanuts are an important souce of protein, fibre, monounsaturated fats, vitamin E, folate, and magnesium. One study, found that consuming 2-3oz of peanuts per day, improved cardovascular health and memory.

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Cooking for kids?
Introduce new vegetables (e.g. okra, zuchinni, sweeet potato) slowly to children. You can encourage children to cut the the new vegetable and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 1, 4 & 5:

Cook the rice. You can the child to combine the rice, salt and water.
Add the vegetables
Finish the stew
Garnish and serve

Recommended Wine Pairing

BOLLA CLASSICO VALPOLICELLA
Flavours of berries, almonds, raisins and spicy black cherries.
Region: Italy
Alcohol: 12%
Price (SLGA): $14.70

EXCELSIOR CHARDONNAY
Lively flavours of green apple, citrus and pineapple on a full, creamy palate. Hints of peach, orange blossom and mineral combine with delicate toasty notes.
Region: Western cape, South Africa
Colour: White
Alcohol: 14%
Price (SLGA): $15.71

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Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mushroom & pesto rigatoni

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Long day? Too tired to cook? We know the feeling. ZestyKits believes being short of time shouldn’t stop you from cooking and enjoying great food. In a few chops you’ve got a showstopper on the table. This dish is filled perfectly cooked rigatoni, tofurkey, roasted peppers, mushrooms and fresh pesto. When you get comforting & kid friendly flavours in minutes, you know you’re onto a winner.

Featured Saskatchewan producers

You will need

Preparation

1

Setup & cook the vegetables: Rinse and dry all produces. Preheat the oven to 400° F. In a large pot, bring salted water to a boil.

Slice the bell pepper and the mushrooms. Dice the onion.

2

Cook the vegetables and veggie ground: On a lined baking sheet, place the bell pepper, onion and mushroom. Drizzle with oil and season with salt & pepper. Cook for 10 minutes. Crumble the veggie ground on the vegetables. Cook an additional 5 to 10 minutes or until the vegetables are tender.

3

Cook the pasta: Once the water is boiling, add the pasta, stir, cover and cook 9 to 10 minutes or until desired texture.
Once the pasta is cooked, save pasta water 1/4 cup (2p), 1/2 cup (4p), 3/4 cup (6p) and set aside. Drain the pasta & add back to the pot.

Gluten Friendly: Cook the pasta 8 minutes or until desired texture.

4

Combine & serve: Add the roasted vegetables, the veggie ground, and the pesto to the pasta. Add about half the pasta water. Combine. Check the sauce consistency and add more pasta water to thin sauce as desired. Serve.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

veggie ground

130 gr

260 gr

390 gr

onion

1 small

1 medium

1 large

bell pepper

mushroom

150 gr

300 gr

450 gr

rigatoni

180 gr

360 gr

540 gr

pesto

1/3 cup

2/3 cup

1 cup

Dr. Herrington's Health Fact

Regina Naturopathic

ONIONS
Cutting onions release strong sulfuric compounds that lead most people to tear up. Several tactics to reduce that effect include splashing white vinegar on the cutting board, cutting onions under cold running water, and even chewing gum.

Cooking with Kids

Cooking for kids?
Introduce vegetables slowly to children. When introducing a new vegetable. you can encourage children to help prepare the ingredient and encourage them to taste it at different stages of the preparation. It may take many exposures for a child to learn to like a new flavour or texture.

Making this recipe with kids?
Ask the child to help by completing step 1 & 5:

Preparation: under supervision you can ask the child to help by cutting vegetables
Combine & serve

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Greek bowl

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We’ve taken everything that’s delicious about Greece to bring you this easy, nourishing bowl. This Greek bowl is an explosion of Mediterranean flavours. This dish is filled with roasted Greek potatoes, cucumber, tomatoes, black olives, fetta, spinach and Greek dressing.

Featured Saskatchewan Products

You Will Need

Preparation

1

Prepare the potatoes: Rinse and dry all produces. Preheat the oven to 450F.

Cut the potatoes in small dices (1 1/2cm).

2

Bake the potatoes & roast the chickpeas: Place the potatoes on a lined baking sheet. Drizzle with oil. Season with salt & pepper and the Greek spice. Combine to coat evenly. Bake 25 minutes.

Add the Greek chickpeas to the baking sheet. Drizzle with oil. Season with salt. Cook an additional 10 minutes.

3

Prepare the vegetables & olives: Cut the tomatoes in medium dices. Cut the cucumber in thin slices.

Remove the pits from the Kalamata olives and roughly chop them.

4

Garnish & serve: In individual plates, place spinach, roasted potatoes, tomatoes, chickpeas, cucumber and Kalamata olives, feta. Drizzle with Greek dressings. Serve.

Bon Appétit!

What's in my kit

Included

2 Portions

4 Portions

6 portions

Potato

500 gr

1000 gr

1500 gr

greek spice

1 tsp

2 tsp

3 tsp

greek chickpeas

220 gr

440 gr

660 gr

cucumber

2 small

4 small

6 small

tomato

80 gr

160 gr

240 gr

kalamata olives

40 gr

80 gr

120 gr

fetta

Plant based

40 gr

80 gr

120 gr

spinach

30 gr

60 gr

90 gr

greek dressing

1/4 cup

1/2 cup

3/4 cup

Health fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BLACK OLIVES
Olives are a key component of the mediterranean diet, the diet that has the most evidence for long term health outcomes.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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?
Ask the child to help at steps 4 & 6:

Prepare the olives, cucumber & tomatoes
Garnish & serve

Recommended wine pairing

Homestead Bar À Vin

Josh McLean, Owner

Order wine here

Bret Brothers, Mâcon 2016

Region:Mâcon, France
Colour: White
Alcohol: 12.5%
Price: $45.75

Azimut Blanc 2017

Region: Penedès, Spain
Colour: White
Alcohol: 11.5%
Price: $20.27

Saskatchewan made wine recommendation

Living sky winery Rhubarb
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, SK
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Ingredients

potatoes
feta: pasteurized goat’s milk, calcium chloride, microbial enzyme, bacterial culture, packaged in brine (water, salt, calcium chloride, lactic acid, natamycin)
kalamata olives
tomato
cucumber
Greek chickpeas: Chickpeas, dill, oregano, lemon zest, mint, garlic granule, black pepper.
Greek spice: dill, oregano, lemon zest, mint, garlic granule, black pepper.
Greek dressing: grapeseed oil, lemon juice, apple cider and/or red wine vinegar, dijon mustard, brown sugar, dill, oregano, lemon zest, mint, garlic granule, salt, black pepper.

Vegan adaptation:

Vegan feta: coconut milk, cashews, nutritional yeast, maple syrup, garlic granule, salt, pepper.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.