Category: vegetarian

Minestrone soup

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Chock-full of fresh vegetables, this easy-to-make, yet oh so satisfying minestrone soup is sure to hit the spot on a chilly day. This Minestrone Soup is thick, comforting, and packed full of vegetables! It’s so flavourful and easy to make, and is guaranteed to warm you up! This soup is full of tomatoes, carrots, spinach, orzo, cannellini beans and onion. 

  • preparation time: 15 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: PB53
  • cuisine region: Italy

Featured Saskatchewan products

Farmer Direct Organic
italian-star-deli
Local&Fresh
image001-(2)
LajordColony

You will need

  • knife
  • large pot with lid
  • cutting board
  • strainer
  • water
  • salt & pepper

Preparation

1

Prepare the vegetables & setup: Rinse and dry all produces. Cut the onion in small dices. Thinly slice the carrots.

Preheat the oven to 400F for the ciabatta buns.

2

Cook the sausage & vegetables: In an oiled pan on medium heat, cook the carrots and onions for 5 – 10 minutes.

3

Add the minestrone soup mix: Add the minestrone soup mix,  and water 2-3(2p), 4-6 (4p), 6-9 (6p) cups. Season with salt & pepper.
Bring the soup to a simmer on medium heat. Cook for 15 minutes.

*Use more or less water depending on how thick you would like the soup.

4

Add the cannellini: Add the cannellini beans in a strainer. Add the cannellini beans to the minestrone.

5

Finish the soup: Add the orzo and cook 7 minutes. Add the spinach, combine.

Gluten Friendly: Add the Gluten Free orzo 3 minutes before adding the spinach.

6

Heat the ciabatta buns & Serve: When the soup has about 3 minutes left to simmer, place the ciabatta buns in the oven and heat for 3 minutes. Place the soup in individual bowls. Serve with a warm ciabatta bun.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

onion

1 small

1 medium

carrot

150 gr

300 gr

minestrone soup mix

1 cup

2 cup

cannellini beans

1 cup

2 cup

orzo

1/4 cup

1/2 cup

spinach

20 gr

40 gr

ciabatta bun

2

4

Dr. Herrington's Health Fact

Regina Naturopathic

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

Cooking with Kids

Cooking for kids?
Cut the carrots and onion in smaller dices or shred them so it is easier for children to eat. You can also cut the spinach in small pieces before adding it to the soup. 

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

  • Add the minestrone soup mix
  • Add the cannellini beans
  • Finish the soup

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

Tags

family
local
gluten
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Sesame ginger noodle

Posted on by

This noodle bowl is chewy, crunchy and fresh. The delicious sauce in this dish is guaranteed to take your noodle bowl game to the next level of deliciousness! Quick, easy and bursting with flavours, this meal will become a favourite!

  • preparation time: 15 min
    Total time:     25 min
  • difficulty level: 1
  • recipe ID: PB51
  • cuisine region: Asia

Featured Saskatchewan Products

Local&Fresh
LajordColony
splendor garden

You will need

  • knife
  • small bowl
  • large pot with lid
  • vegetable peeler
  • cutting board
  • large pot
  • water
  • salt

Preparation

1

Setup & prepare the vegetables: In a pot, bring salted water to a boil for the noodles. Rinse and dry all produces. Peel the carrots. Cut the carrot in thin slices. Cut the bok choy in half lenght-wise, then cut each half in 3 segments length-wise. Zesty Tip:  Ensure to have a piece of the core on each segment so the bok choy pieces don’t fall apart. If cooking for kids, it is recommended to remove the core so the bok choy pieces are smaller.

2

Cook the carrots:  In a pan on medium heat, add (3 tbsp, 6 tbsp, 9 tbsp) of water and the carrots.  Cook the carrots for 5 minutes.

3

Heat the veggie ground:
Add the veggie ground to the carrots. Break up the veggie ground in the pan and cook for 5 minutes.

Add the sesame ginger sauce. Combine.

Note: veggie ground is already cooked.

4

Cook the noodles: Add the noodles to the boiling water and cook for 4 minutes or until desired tenderness. Drain the noodles. Gluten friendly cook the noodles: Cook the gluten free noodles for 7 minutes. Drain.

5

Add the bok choy: Add the bok choy to the carrots and veggie ground. Combine.

Cover the pan with lid and cook for 3 to 4 minutes, stirring half way. 

Add the noodles to the vegetables and veggie ground. Combine.

6

Garnish & serve: Thinly slice the green onion. Roughly chop the peanuts.  

In individual plates, place the noodles and garnish with the green onion and peanuts. Serve. 

Bon Appétit!

Ingredients

included

2 portions

4 portions

6 portions

veggie ground

105 gr

210 gr

315 gr

ramen noodle

150 gr

300 gr

450 gr

carrot

150 gr

300 gr

450 gr

bok choy

150 gr

300 gr

450 gr

hoisin ginger sauce

75 ml

150 ml

225 ml

green onion

1

2

3

peanuts

2 tbsp

1/4 cup

1/3 cup

Health Fact

Dr. Craig Herrington

Regina Naturopathic

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

Cooking with Kids

Lacey Engel, Dietician

Beyond Baby Nutrition

Cooking for kids?
Go easy on the sesame ginger sauce as some children may not be used to these spices. 

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

  • Cook the carrots
  • Add the sauce and bok choy

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

Tags

family
local
gluten
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Polenta bake

Posted on by

Mushrooms, eggplant, thyme, and veggie ground are a match made in heaven. Folded into a tomato sauce spiced with the comforting fall flavours of cumin, oregano, cinnamon, and smoked papprika. This ragu is served over creamy polenta, it doesn’t get much better than this!

  • preparation time: 15 min
    Total time:     35 min
  • difficulty level: 1
  • recipe ID: PB34
  • cuisine region: Fusion Italian

Featured Saskatchewan farmers & producers

Local&Fresh
LajordColony
image001-(2)
Oliv
GravelbourgMustard

You will need

  • knife
  • whisk
  • medium pot
  • pan
  • cutting board
  • water
  • milk OR unsweetned plant based milk (we recommend canned coconut if available)
  • oil
  • salt & pepper

Preparation

1

Setup & prepare the vegetables: Wash and clean all produce.

Thinly slice the mushrooms. Cut the eggplant and the onion in small dice.

Separate the thyme leaves from the stem.

2

Cook the veggie ground & vegetables: In an oiled pan on medium heat, add the onion, veggie ground, eggplant and mushrooms. Season with salt & pepper. Cook for 15 minutes.

3

Start the polenta: In a pot, combine 1 1/2 cup(2p), 3 cup(4p), 4 1/2 cup(6p) cup of water, the 1/2 cup(2p), 1 cup(4p), 2 1/4 cup(6p) cup of milk and salt to taste. Bring almost to a boil on medium heat.

4

Finish the ragu:  Add the polenta spice blend to the vegetables and veggie ground. Cook for 1 minute. Add the signature tomato sauce, and 1/3 cup (2p), 2/3 cup (4p), 1 cup(6p) of water.

Taste and adjust the seasoning. Let simmer uncovered on low heat until the polenta is ready (step 5).

5

Finish the polenta: Once the water and milk is almost boiling, slowly add in the cornmeal whisking constantly.

Simmer the polenta, stirring frequently, until the mixture is smooth, tender, and creamy, 3 minutes.

6

Garnish & serve: In individual bowls, place the polenta. Top with the ragu and garnish with thyme. 

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

eggplant

75 gr

150 gr

225 gr

mushrooms

100 gr

200 gr

300 gr

onion

1

2

3

thyme

2 gr

4 gr

6 gr

veggie ground

150 gr

300 gr

450 gr

polenta bake spice blend

1 1/2 tsp

3 tsp

4 1/2 tsp

signature tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

cornmeal

1/2 cup

1 cup

1 1/2 cup

Dr. Herrington's Health Fact

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

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 5:

  • complete 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

Tags

family
local

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Fall Apple Bowl

Posted on by

This fall bowl is comforting and flavourful with a delicate sweetness. Roasted cauliflower and sweet potatoes are coated with a hint of cinnamon, nutmeg, ginger, cardamom and maple syrup. Raw apples and romaine provide provide freshness to the dish. This bowl is finished with a cashew. caramel & apple cider dressing, pumpkin seeds and corn shoots! You will love to discover these delicious fall flavours.  

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: B52
  • cuisine region: Fusion

Featured Saskatchewan Products

Local&Fresh
acre10
LajordColony
Oliv
GravelbourgMustard

Tools

  • knife
  • baking sheet
  • parchment paper or non stick - liner
  • medium pot with lid
  • vegetable peeler
  • cutting board

Preparation

1

Cook the rice:  In the sink, place the brown rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cup), salt (1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

Turn on the oven to 400F.

2

Prepare & cook the vegetables:  While the rice is cooking, wash and clean all produce. Peel the sweet potatoes. Cut in 1 cm dices. Cut the cauliflower in 1 cm  florets.  Place the sweet potatoes and cauliflower dices on a baking sheet lined with parchment or non stick liner. Drizzle the vegetables with the fall maple spice blend, oil (1/2 tsp, 1 tsp), sprinkle with salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp). Combine the vegetables to ensure an even coating.  Cook for about 15-20 minutes in the oven at 400F or until the vegetables are cooked through and are starting to become golden.

3

Cut the romaine: Cut the romaine in about 2 cm slices. 

4

Cut the apple:  Cut the apple in about 1 cm dices. 

5

Garnish & Serve: In individual bowls, place rice, romaine, roasted cauliflower and sweet potatoes and fresh apple dices. Garnish with pumpkin seeds, cashew, caramel & apple cider dressing and corn shoots. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

cauliflower

150 gr

300 gr

sweet potato

1 small

1 medium

apple

1

2

pumpkin seeds

2 tbsp

1/4 cup

romaine lettuce

1/2 lettuce

1 lettuce

fall maple spice blend

1 1/2 tsp

3 tsp

cashew, caramel & apple cider dressing

3 tbsp

1/3 tbsp

corn shoots

3 gr

6 gr

oil*

1/2 tbsp

1 tbsp

pepper*

1/8 tsp

1/4 tsp

salt*

1/8 + 1/2 tsp

1/4 + 1 tsp

water

1 1/3 cup

2 2/3 cup

legend

Dr. Herrington's Health Fact

Regina Naturopathic

PUMPKIN SEEDS
Pumpkin seeds are an especially good source of zinc, copper, iron as well as magnesium and calcium.

Cooking with Kids

Cooking for kids?
Feel free to introduce new vegetables to children slowly. Some children may not like cauliflower and sweet potatoes. 

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

  • garnish & serve

Recommended Wine Pairing

Bodegas salentein portillo pinot noir
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Mendoza, Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

Bodegas-Salentein-Portillo-Pinot-Noir-20131-nq0terwe04arhji6qwext0u88qyiury4umj4t4gq2o

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

Deinhard green label riesling

Tags

family
local
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Coconut curry

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This creamy dish is a specialty from the south of India. It is filled with creamy potatoes and cauliflowers cooked in a spicy coconut sauce & is served with naan bread. We bet you will fall in love with this dish’s bright & kid friendly flavours.

  • preparation time: 15 min
    Total time:     35 min
  • difficulty level: 1
  • recipe ID: B03
  • cuisine region: South India

Featured Saskatchewan Products

Local&Fresh
image001-(2)
LajordColony

Tools

  • knife
  • small bowl
  • large pot with lid
  • vegetable peeler
  • cutting board
  • potato masher

Preparation

1

Prepare the vegetables: Wash and clean all produce. Dice the onion, mince the garlic and fresh ginger. Peel and dice the potato in 1-2 cm dice. Cut the cauliflower in about 2 to 3 cm florets. Gluten friendly: Use rice instead of naan bread. In the sink, place the brown rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cup, 4 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.

2

Cook the onion: Heat the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbs) in a medium pot. Add the onion and cook on medium heat for about 5 minutes until the onion is tender.

3

Roast the spices: Add the Indian spice blend, the salt (1/2 tsp, 1 tsp, 1 1/2 tsp), pepper (1/8 tsp, 1/4 tsp, 1/2 tsp), minced garlic and grated or minced ginger. Cook for an additional minute.

4

Add the vegetables:  Add cauliflower, potato, coconut milk and water  (1 1/4 cup, 2 1/2 cup, 3 3/4 cup) to the onion and spices. Bring to a boil. Cover and let simmer for about 20 minutes. Preheat the oven to 400F. Note: The coconut milk will separate and solidify in the fridge. When heated it will become nice and creamy.

5

Finish the curry & heat the naan bread: When the coconut curry has about 5 minutes left to simmer, heat the naan bread in the oven for 3-4 minutes. Combine the cornstarch with water  (3 tbsp, 1/3 cup, 1/2 cup) in a small bowl and add to the coconut curry. Stir for about 1 minute to thicken the sauce. With a potato masher or a fork, mash some of the curry to give it a creamier texture.

6

Garnish & Serve: Cut the coriander in about 2 cm pieces. Serve the coconut curry in individual bowls with warm naan bread. Garnish the coconut curry with coriander. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

cauliflower

200 gr

400 gr

potatoes

300 gr

600 gr

onion

1 small

1 medium

garlic bulb

3 bulb

6 bulb

fresh ginger

1/2 inch piece

1 inch piece

Indian spice blend

1 tbsp

2 tbsp

coconut mylk

1/2 cup

1 cup

corn starch

1/2 tbsp

1 tbsp

naan bread

2

4

brown rice

gf only

2/3 cup

1 1/3

oil*

1/2 tbsp

1 tbsp

pepper*

1/8 tsp

1/4 tsp

salt*

1/2 tsp

1 tsp

water

3 tbsp + 1 1/4 cup

1/3 + 2 1/2 cup

water

gf only

1 1/3 cup

2 2/3

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

Cooking for kids?
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.

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

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

  • Roast the spices
  • Cook the curry

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
gluten

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

French lentil & Orange

Posted on by

This delicious dish is filled with Saskatchewan flavour. The dish is dressed with Saskatoon berries and cherry balsamic sauce. Within minutes, you will discover the flavours of orange, pumpkin seeds, kale, roasted eggplant and beets. Pour yourself a glass of wine and enjoy this delicious evening. 

  • preparation time: 20 min
    Total time:     40 min
  • difficulty level: 1
  • recipe ID: PB50
  • cuisine region: Fusion Mediterranean

Featured Saskatchewan Products

Local&Fresh
image001-(2)
LajordColony
Oliv
GravelbourgMustard

You Will Need

  • knife
  • parchment paper or non-stick sheet
  • baking sheet
  • medium pot
  • cutting board
  • colander / strainer
  • water
  • oil
  • salt
  • pepper

Preparation

1

Cook the lentils: Turn on the oven to 400F to cook the vegetables. In the sink, place the lentils in a strainer and rinse it well. In a pot, add the lentils, bay leaf, water depending on the size of your pot (3 cups, 6 cups, 9 cups), The water should cover the lentils by at least 3-4 inches.

Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp, 3/4 tsp), and simmer for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

No lentil modification – Cook the rice blend: Add the rice blend, water (1 3/4 cup, 3 1/2 cups, 5 1/4 cups)  and salt (1/4 tsp, 1/2 tsp, 1 1/2 tsp) in a medium pot. Bring to a boil over medium-high heat. Cover and simmer for 30-40 minutes then fluff with a fork.

2

Prepare the vegetables:  While the lentils are cooking, wash and clean all produce. Peel the beets. Cut in 1 cm dices. Cut the eggplant in 1 cm dices. 

3

Cook the vegetables:  Place the beets and eggplant dices 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 (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 3/4 tsp). Cook for about 15-20 minutes in the oven or until the vegetables are cooked through and are starting to become golden.

4

Prepare the orange:  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

Dress the lentils, plate, garnish & serve: Remove the hard centre of the kale and cut the kale in about 1 cm slices. Add the Saskatoon berry & cherry balsamic dressing to the pot with the lentils and combine. In individual bowls, place  kale & spinach, lentils, cooked beets and eggplant, pumpkin seeds and orange slices. Serve.

Bon Appétit

Ingredients

Included

2 Portions

4 Portions

6 Portions

French lentils & bay leaf

3/4 cup

1 1/2 cup

2 1/4 cup

Orange

1

2

3

Beet

200 gr

400 gr

600 gr

Kale & spinach

40 gr

80 gr

120 gr

Saskatoon berry & cherry dressing

1/4 cup

1/2 cup

3/4 cup

Pumpkin seeds

1/4 cup

1/2 cup

3/4 cup

Eggplant

100 gr

200 gr

300 gr

water*

3 cups

6 cups

9 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BEETS
Interestingly, 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 Dietitian

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

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

  • Cook the lentils
  • Dress  the lentils, plate, garnish & 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

family
local
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

stuffed bell pepper

Posted on by

You could make this recipe without stuffing the bell peppers and it would still be delicious. This dish is extra flavorful thanks to the Zesty signature tomato sauce which features smoke balsamic vinegar, honey to add sweetness, gravelbourg mustard to add depth of flavours and Italian spices. The quinoa, Zesty signature tomato sauce, pesto, mushroom, onion, spinach and panko crust is a splendid meal in its own right. But would it be just as fun? Probably not. Something about having all that goodness inside a warm pepper package makes it feel like even more comforting. (Kids and kids at heart who like to play pretend with their food—this one’s for you.)

  • preparation time: 15 min
    Total time:     40 min
  • difficulty level: 1
  • recipe ID: PB49
  • cuisine region: Canadian

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: Chili
Alcohol: 13%
Price (SLGA): $13.17

clone_wine_61359_web

BOUTARI CAMBAS RETSINA
Clear bright gold. Dry and tart flavour. Pine resin dominates the aroma and flavour at first. Hints of white fruit and floral notes.
Region: Country Hierarchy, Greece
Colour: White
Alcohol: 11.5%
Price (SLGA): $13.32

359158_product_front[1]

Featured Saskatchewan Products

image001-(2)
Oliv
GravelbourgMustard
sweetpurehoney
Local&Fresh
LajordColony
NorQuin

Tags

nuts
family
local

Note: We cannot guarantee any dish is allergen free. 

Dr. Herrington's Health Fact

Regina Naturopathic

QUNOA
Quinoa (pronounced keen-wah) is actually a seed related to beets and spinach. It has all nine essential amino acids and is therefore a complete protein. Quinoa is high in protein, fibre, potassium, magnesium, and betaine.

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce new vegetables to children. It may be difficult for children to cut the stuffed bell pepper. It is recommended to cut the stuffed peppers in small bites for children.

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

  • Finish the quinoa

Tools

  • knife
  • cutting board
  • pot with lid
  • 1 or 2 baking sheet
  • 1 or 2 non stick liner or parchment

Ingredients

Included

2 portions

4 portions

bell peppers

2

4

Quinoa

1 cup

2 cup

mushrooms

75 gr

150 gr

onion

75 gr

150 gr

Zesty signature tomato sauce

1/3 cup

2/3 cup

spinach

20 gr

40 gr

pesto

1 tbsp

2 tbsp

panko

2 tbsp

1/4 cup

water*

1 2/3 cup

3 1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

legend2

Preparation

1

Prepare and cook the bell peppers:  Turn on the oven to 375F. Cut the bell peppers in half and remove the seeds.  Lightly coat each half bell pepper with oil and place on a lined baking sheet. Cook in the oven for 20-25 minutes or until the peppers are fork tender. 

2

Prepare the mushrooms and onions : Wash and rinse all produce. While the bell peppers are cooking, dice the onion and the mushrooms in dice of about ½ cm*. 

*Note: Cutting the vegetable in small pieces reduces cooking time.

3

Cook the onion and mushrooms: In a pot, add oil (1/2 tsp, 1 tsp) and onion and mushrooms. Cook on medium heat until the onion is tender, about 5 minutes.

4

Cook the quinoa: In a strainer, rinse the quinoa. To the mushroom and onions,  add the tomato sauce, rinsed quinoa, salt (¼ tsp, 1/2 tsp), pepper (1/8 tsp, 1/4 tsp) and water  (1 2/3 cups, 3 1/3 cups). Stir to combine. Bring the water to a boil on medium/high heat. Reduce the heat to low, cover and let simmer 15 minutes, or until the water is absorbed. Remove the pot from heat and fluff the quinoa with a fork.

5

Finish the quinoa: Add the spinach and pesto to the quinoa. Combine until the spinach wilts from the heat of the quinoa, about 1 minute.  

6

Finish the stuffed peppers: Once the bell peppers  is cooked, remove from the oven. Leave the oven on to toast the panko crust on the peppers.

Stuff each bell pepper half with tomato quinoa. Top with panko and toast in the oven for 5 minutes. Serve.

Bon Appétit!

Nutritional Information

Bean chili

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Food is traditionally the way to someone’s heart. You won’t believe how easily this chili comes together and how much flavour it packs! The chili is simmered with tomatoes, six bean medley, mushrooms, carrots, celery and our signature smoked chili spice blend. We’ve finished it with green onion slices. Serve it with a warm ciabatta bun for the perfect comfort dish. 

  • preparation time: 20 min
    Total time:     45 min
  • difficulty level: 1
  • recipe ID: PB02
  • cuisine region: American Mexican Fusion

Featured Saskatchewan Products

LajordColony
image001-(2)
Local&Fresh

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 Dietitian

GET THE KIDS IN TH 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.
RECIPE TIP 
Feel free to omit or reduce the smoked chili spice blend as it is spicy. 
MAKING THIS RECIPE WITH KIDS? 
Ask the child to help by completing step 5 & 6.
– Step 5: Add the beans and tomatoes
– Step 6: Warm the ciabattas, garnish and serve

Tools

  • knife
  • vegetable peeler
  • cutting board
  • pot
  • baking sheet

Preparation

1

Prepare the vegetables:  Wash and clean all produce. Peel the carrots. Slice the mushroom and celery in slices of about ½ cm. Dice the onion and the carrots in dice of about ½ cm*. 

*Note: Cutting the vegetable in small pieces reduces cooking time.

2

Cook the onions:  In a pot, add oil (1/2 tsp, 1 tsp) and onion. Cook on medium heat until the onion is tender, about 5 minutes. Add the smoke chili spice blend*, salt (¼ tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp)  and cook for 30 seconds.

*Note: If you don’t like spicy dished reduce or omit the smoke chili spice blend.

3

Cook the vegetables: Add the carrots, mushrooms, celery, water (2/3 cup, 1 1/3 cup)*. Cook about 5 minutes.

*Note: You can adjust the amount of water based on the desired thickness. For a thicker chili, use about (1/2 cup, 1 cup) water. For a thinner chili, use (1 cup, 2 cup) water.

4

Add the beans and tomatoes:Rinse the six bean medley. Add the tomato sauce & diced tomatoes and six bean medley to the pot. Bring to a boil and let simmer on medium heat about 20 minutes, until the carrots are cooked. For a thinner chili, let simmer with the lid on.For a thicker chili, let simmer longer. 

When the chili has about 10 minutes left to simmer, preheat the oven to 350 °F to heat the ciabattas.

5

Warm the ciabattas, garnish and serve: Place the ciabattas on a baking sheet and heat them in In a warm oven at  350 °F for 3-5 minutes. Cut the green onion in thin slices. 

Serve the chili in individual bowls, garnish with green onion slices. Serve the chili with the warm ciabattas.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

onion

1 small

1 medium

carrot

75 gr

150 gr

mushroom

75 gr

150 gr

celery stalks

100 gr

200 gr

smoked chili spice blend

2 tsp

4 tsp

tomato sauce & diced tomatoes

1 1/4 cup

2 1/2 cup

six bean medley

1 1/2 cup

3 cup

green onion

1

2

ciabatta bun

2

2

4

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tbsp + 1/2 tsp

1 tbsp + 1 tsp

water*

2/3 cup

1 1/3 cup

Recommended Wine Pairing

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 crispness. A lingering finish tastes of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

white

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

Untitled

Tags

family
local
gluten

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Barley beet bowl

Posted on by

Who’s ready for a simple, delicious meal?! This 40-minute Barley beet bowl is calling your name. This dish marries beautifully the deep savoury flavours of barley, beets and Parmesan with the sweetness of dried cranberries and black garlic caramel balsamic dressing. The bowl is topped with toasted  hazelnuts and fresh pea shoots from Acre 10 gourmet greens. 

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted. 

  • preparation time: 20 min
    Total time:     40 min
  • difficulty level: 1
  • recipe ID: PB48
  • cuisine region: Fusion Mediterranean

Featured Saskatchewan Products

acre10
Local&Fresh
sweetpurehoney
PioneerGardens
Oliv
LajordColony

Tools

  • knife
  • vegetable peeler
  • pot
  • cutting board
  • medium pan
  • baking sheet
  • non-stick liner or parchment paper

Preparation

1

Cook the barley:  Heat  the oven to 400F. In a medium pot, add the barley, water.(1 1/2 cup, 3 cups) and salt (1/4 tsp, 1/2 tsp) Bring to a boil, cover and let simmer 25 minutes. 

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

Gluten Friendly & vegan 
Cook the lentils & the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/3 cup, 2 2/3 cups), salt (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.

In the sink, place the lentils in a strainer and rinse it well. In a separate pot, add the lentils and water depending on the size of your pot (1 cup, 2 cups), The water should cover the lentils by at least 3-4 inches. Bring to a boil on medium heat, then reduce heat, add salt (1/4 tsp, 1/2 tsp), and simmer for 20-25 minutes, until the lentils are just tender, adding more water if necessary. Be sure not to overcook them. When the lentils are done, drain them well using a strainer. Put the lentils back in the pot and set aside.

2

Prepare & cook the vegetables:  Rinse and dry all produces. Peel the beets. Cut the onion  and beets in thin dices of about 1 cm thick. Place the onion and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp) and pepper (1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. 

3

Cook the tofurkey: In a pan, add the oil (1/2 tsp, 1 tsp), heat on medium/high heat. Add the tofurkey & cook about 8 minutes, stirring regularly, until the tofurky is a bit crispy. Note the tofurkey is fully cooked. Roasting it in the pan gives  it more texture.   

Gluten Friendly 
Cook the sausage: Place the Italian sausages on a baking sheet lined with parchment paper or non-stick liner. Drizzle oil (1/2 tsp, 1 tsp) on the sausages. Bake in the oven until the sausages are fully cooked, about 15 minutes. When the sausages are cooked, cut in 1/2 to 1 cm thick slices. Keep the oven on to heat up the pizzas. 

Note: Ensure the sausage is cooked to at least 165F.

Gluten Friendly & vegan
the lentils cooked on step 1 replace the tofurky.

4

Toast the hazelnuts: Roughly chop the hazelnuts. Place the hazelnuts in a small pan and toast on medium heat for about 1 minute. moving the hazelnuts regularly to prevent burning.

5

Garnish and serve: Place the  barley* on individual plates. Top with roasted onion, beets, tofurkey*, cranberry, hazelnuts, sunflower sprouts and garnish with black garlic caramel dressing. Serve.

*Gluten friendly: the barley is replaced by brown rice

** Gluten friendly: the tofuky is replaced by Italian sausage
   Gluten friendly & vegan: the tofurky is replaced by lentils

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

tofurky

100 gr

200 gr

onion

1 small

1 medium

beets

150 gr

300 gr

black garlic caramel balsamic dressing

3 tbsp

1/3 cup

sunflower sprout

4 gr

8 gr

hazelnuts

3 tbsp

1/3 cup

parmesan

2 tbsp

1/4 cup

dried cranberry

3 tbsp

1/3 cup

salt*

1/4 + 1/4 tsp

1/2 + 1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 + 1/2 tsp

1 + 1 tsp

water

1 1/2 cup

3 cup

Rice-GF only

2/3 cup

1 1/3 cup

italian sausage-GF only

2

4

lentils-GF vegan only

1/4 cup

1/2 cup

Recommended Wine Pairing

LIVING SKY WINERY CURRANT
A dry, red-style wine with good acidity and a distinct currant flavour.
Region: Saskatchewan
Alcohol: 13.1%
Price (SLGA): $23.30

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Saskatchewan
Alcohol: 12.1%
Price (SLGA): $23.30

Dr. Herrington's Health Fact

Regina Naturopathic

BEETS
Beets are high in a compound called nitrates. When we consume nitrates, bacteria in our saliva converts this to nitrites which increases the bioavailability of nitric oxide. This increase in nitric oxide from consuming beets, or beetroot juice, has been shown to lower blood pressure, improve exercise performance, and support health lung function

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce Parmesan and beets to children. 

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

  • Garnish and serve

Tags

gluten
family
local
lactose
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information

Za’atar bowl

Posted on by

Fill your home with the luxurious smells of the middle east with this Za’atar fall bowl. Pearl barley is topped with  roasted za’atar chickpea, tomatoes, green beans, plump black olives, toasted almonds and garnished with sunflower sprouts from Acre 10 gourmet greens. The whole dish is drizzled with a delicious za’atar lemon dressing for a zesty twist featuring Gravelbourg mustard. This dish will make you discover delicious yet simple flavour combinations that will be loved by the whole family! 

  • preparation time: 15 min
    Total time:     30 min
  • difficulty level: 1
  • recipe ID: PB47
  • cuisine region: fusion Middle East

Featured Saskatchewan Products

GravelbourgMustard
italian-star-deli
LajordColony
acre10
Local&Fresh
PioneerGardens

Tools

  • knife
  • cutting board
  • baking sheet
  • parchment or non-stick liner
  • pan

Preparation

1

Cook the barley:  Heat  the oven to 400F. Rinse and dry all produces. In a medium pot, add the barley, water (1 1/2 cup,  3 cup) and salt (¼ tsp, 1/2 tsp) . Bring to a boil, cover and let simmer 25 minutes. 

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

2

Cook the vegetables: Cut the tomatoes in dices of about 1 cm. Cut the ends of the green beans and cut them in pieces of about 3 cm long.

3

Cook the vegetables and chickpea: Place the tomatoes and half the green beans on a baking sheet lined with parchment or non-stick liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp), sprinkle with salt (¼ tsp, 1/2 tsp), pepper  (1/8 tsp, 1/4 tsp) and Za’atar Spice blend. Combine to evenly coat the vegetables. Cook for about 5 minutes in the oven. Take the baking sheet out of the oven and place the za’atar chickpea on the baking sheet. Cook for an additional 10 minutes until the vegetables are fully cooked. 

4

Prepare the garnish: Remove the pits from the black olives and roughly chop them. Roughly chop the almonds. 

5

Toast the almonds: Place the almonds in a small pan and toast on medium heat for about 1 minute. moving the almonds regularly to prevent burning. 

6

Assemble and serve: On individual plates, place the barley*, top with the za’atar chickpea, baked vegetables, raw green beans, black olives, toasted almonds, mixed greens & pea sprouts and garnish with about 2 tbsp of za’atar lemon dressing. Serve.

*Gluten friendy: barley is replaced by brown rice

Bon Appétit!

Ingredients

Included

2 portions

4 portions

barley

1/2 cup

1 cup

Za'atar chickpea

1 cup

2 cups

green beans

65 gr

130 gr

tomato

75 gr

150 gr

za'atar

2 tsp

4 tsp

black olives

30 gr

60 gr

almonds

3 tbsp

1/3 cup

za'atar lemon dressing

1/4 cup

1/2 cup

mixed greens

50 gr

100 gr

pea sprouts

3 gr

6 gr

brown rice - gf only

2/3 cup

1 1/3 cup

salt*

1/4 + 1/4 tsp

1/2 +1/2 tsp

pepper*

1/8 tsp

1/4 tsp

oil*

1/2 tsp

1 tsp

water

1 1/2 cup

3 cups

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

BARLEY
Barley contains a very important type of fibre called beta glucans. In numerous studies, beta-glucans were found to reduce cholesterol levels, support healthy blood sugar, support the immune system, reduce inflammation in the digestive tract, and even have cancer protective effects.

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Cooking for kids?
Did you hear that crunch? Ask your little one what sounds food makes in their mouth when they bite. It’s an easy and quick way to make food more fun!  

Feel free to slowly introduce za’atar and black olives to children as they may not like their flavour right away. 

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

  • Toast the almonds
  • Assemble 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

family
local
nuts

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information