vegetarian Archives - Page 7 of 9 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Blueberry wild rice chickpeas

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This beautiful super-food filled bowl is the perfect dinner to compliment a sunny day. This blueberry wild rice and chickpea dish is filled with 3 recognized super-foods: blueberry, almonds and spinach! On top of these super-foods, this dish features Saskatchewan grown wild rice, cucumbers, oranges and is topped with a zesty blueberry vinaigrette. This delicious meal will leave you feeling energized.

Featured Saskatchewan Products

You will need

Preparation

1

Prepare and cook the rice: Preheat the oven to 375F. Rinse the wild rice & brown rice using a strainer.

In a pot, add the wild rice & brown rice blend, water 1-1/3 cup (2p), 2-2/3 cups tsp (4p), 4 cups (6p), salt & pepper, stir.

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

2

Roast the chickpeas: Place the lemon chickpeas on a lined baking sheet. Drizzle with oil and spread on an even layer. Bake 35 minutes, stiring mid way through.

3

Prepare the cucumber and orange: Wash and rinse all produce.
Thinly slice the cucumber.
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.

4

Finish the rice: Fluff the wild and brown rice with a fork.

5

Assemble & Serve: In individual bowls place the cooked wild and brown rice, roasted chickpeas, spinach, cucumber, orange, and blueberry. Drizzle each bowl with blueberry vinaigrette. Garnish with almond slices. Serve.

Note: this dish is also delicious the following day. Add the vinaigrette just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

4 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cup

lemon pepper chickpeas

200 gr

400 gr

600 gr

spinach

75 gr

150 gr

225 gr

orange

blueberry

50 gr

100 gr

150 gr

mini cucumber

almond slices

30 gr

60 gr

90 gr

blueberry vinaigrette

1/3 cup

2/3 cup

1 cup

Healthy Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

BLUEBERRY
Blueberries play an important role in keeping our blood vessels healthy. A review last year of 83 published studies on blueberries concluded, ” increased dietary anthocyanin consumption represents a safe, economical, and important method of reducing incidence of chronic disease in humans and may even serve as non-pharmacologic (drug) treatment for such diseases.”

Cooking with Kids

Lacey Engel, Registered Dietician

Beyond Baby Nutrition

Crunch
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!

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 5.

Assemble & serve

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

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Thai bowl

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This beautiful sunshine filled bowl is the perfect supper during a hot summer day. This Thai bowl is filled with red cabbage, carrots, broccoli, brown rice, lime and is topped with a beautiful green curry coconut lime dressing and cilantro. This recipe is super easy and delicious during a warm day.

Featured Saskatchewan Products

Tools

Preparation

1

Prepare and cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the rice, water (1 1/2 cup, 3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 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

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, cut the broccoli in about 2 cm bites and shred the carrots.

Get the stink out of here! Broccoli and cabbage can stink! To reduce the smell, run cold water and open your broccoli and cabbage bags under the running cold water.

3

Prepare the lime and cilantro: Cut the lime in 6 segments and separate the cilantro leaves.

4

Finish the rice: Once the rice is cooked, remove the pot from heat and fluff the rice with a fork.

5

Assemble & Serve: In individual bowls place the cooked rice, the spinach, broccoli, carrots & red cabbage.Drizzle each bowl with about 3 tbsp of green curry coconut vinaigrette. Garnish with lime segments and cilantro leaves. Serve.

Note: this dish is also delicious the following day. Add the dressing just before service to ensure the vegetables stay crunchy.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

3/4 cup

1 1/2 cup

spinach

60 gr

120 gr

carrots

100 gr

200 gr

broccoli

100 gr

200 gr

red cabbage

100 gr

200 gr

lime

cilantro

3 gr

6 gr

green curry lime coconut vinaigrette

1/3 cup

2/3 cup

water*

1 1/2 cup

3 cup

salt*

1/8 tsp

1/4 tsp

pepper*

1 pinch

1/8 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BROCCOLI
Cruciferous vegetables such as broccoli, contain sulforaphane and indole-3-carbinol that have been shown to reduce the incidence of premenopausal breast cancer.

Cooking with Kids

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 5.

Assemble & serve

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

Ratatouille pizza

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

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

Featured Saskatchewan Products

You will need

Preparation

1

Prepare the vegetables: Heat up the oven to 400F. Rinse and dry all produces.

Cut the onion, eggplant, and mushroom in thin slices.

2

Cook the vegetables: Place the vegetables on a lined baking sheet. Drizzle the vegetables with oil, and season with salt & pepper. Bake for 12 minutes.

3

Prepare the toppings: Pit the black olives and roughly chop them. Remove the thyme leave from the stem. Use about 1/2 tsp of thyme.

4

Assemble & cook the pizza: Drizzle the vegetables with half of the balsamic dressing.

Place the naan bread on the baking sheet. Top each naan bread with pizza sauce, vegetables, and thyme. Cook the pizza for 5 minutes.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the naan bread. Bake about 8-10 minutes. *Gluten Friendly 2 portion plan note: the Gluten Free Pizza dough is inside your delivery bag as it is too large to fit inside the meal box.

5

Dress the arugula: In a bowl, place the arugula and the rest of the balsamic dressing. Combine to coat the arugula.

6

Garnish & serve: Garnish each pizza with arugula, parmesan and black olives. Serve.

Bon Appétit!

What's in my kit

2 portions

4 portions

6 portions

naan bread

onion

1 small

1 medium

2 medium

mushroom

100 gr

200 gr

300 gr

eggplant

100 gr

200 gr

300 gr

oregano

3 gr

6 gr

9 gr

tomato sauce

1/4 cup

1/2 cup

3/4 cup

arugula

20 gr

40 gr

60 gr

black olives

30 gr

60 gr

90 gr

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

parmesan

30 gr

60 gr

90 gr

Gluten Free only - pizza crust

Dr. Herrington's Health Fact

Regina Naturopathic

MUSHROOMS
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

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

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

Assemble the dressed aregula
Garnish and serve

Recommended Wine Pairing

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

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Ingredients

naan bread: wheat flour, water, canola oil, yogurt (milk ingredient, modified corn starch, carrageenan, pectin, active bacterial culture), milk, yeast, sugar, salt, calcium propionate, mono and diglycerides, potassium sobate, sodium bicarbonate.
onion
mushroom
eggplant
thyme
arugula
Italian Prosciutto di Parma
Balsamic dressing: grapeseed oil, balsamic, Dijon mustard, Italian spice blend, sugar, salt.
pizza sauce: tomato paste, water, grapeseed oil, Italian spice blend, sugar, salt.
parmesan
black olives

Vegan adaptation:

Naan bread: Enriched Wheat Flour, Water, Soybean Oil And/or Canola Oil, Salt, Sugar, Baking Powder, Yeast, Dehydrated Granulated Garlic, Calcium Propionate, Potassium Sorbate, Fumaric Acid.
Parmesan: Cashew, garlic powder, nutritional yeast.

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Mediterranean Pasta

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This Mediterranean pasta is the ultimate easy and delicious comfort food. This dish is filled with tofurky, roasted peppers, mushrooms, tomato sauce and fresh pesto. The secret to the delicious tomato sauce is the addition of a hint of Gravelbourg mustard and smoked balsamic vinegar from OLiV. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Featured Local Products

You will need

knife
colander
cutting board
large pan
2 pots
baking sheet
non stick liner or parchment

Preparation

1

Heat the water & prepare the vegetables: In a large pot, bring salted water to a boil for the pasta.

Rinse and dry all produces. Preheat the oven to 400° F.

Cut the bell pepper and the onion in small dice. Thinly slice the mushrooms.

2

Cook the vegetables and veggie ground: Place the bell pepper, onion and mushroom on a lined baking sheet. Break up the Italian sausage spiced veggie ground on the baking sheet. Drizzle with oil and season with salt & pepper. Combine.

Bake for 20 minutes, or until the vegetables are tender.

3

Cook the pasta: Add the pasta to the boiling water. Stir and cook 10 minutes or until desired texture.

Gluten friendly: The gluten free pasta is aldente in 8 minutes.

4

Drain the pasta: Drain the pasta and add back to the pot.

5

Combine & serve: Add the roasted vegetables, tomato sauce and veggie ground to the pasta. Combine. Heat the tomato sauce on medium heat, stiring regularly, for 3-5 minutes.

Serve and garnish with pesto.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

bell pepper

onion

mushroom

150 gr

300 gr

450 gr

Italian sausage spiced veggie ground

170 gr

340 gr

510 gr

Pasta

180 gr

360 gr

540 gr

tomato sauce

3/4 cup

1 1/2 cup

2 1/4 cup

pesto

1 tbsp

2 tbsp

3 tbsp

GF only - lentils

1/2 cup

1 cup

1 1/2 cup

Recommended Wine Pairings

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

MUSHROOM
Mushrooms can produce their own vitamin D from the sun (just like us!) Leaving 3oz of sliced mushrooms in direct sun for 15 minutes gives you 200-800iu of vitamin D!

Cooking with Kids

Regina Naturopathic

Lacey Engel, Registered Dietician

Sauces
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 6.

Combine & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Black rice rainbow poke bowl

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

Featured Local Products

Tools

Preparation

1

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

2

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

3

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

4

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

5

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

6

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

Bon Appétit!

Ingredients

Included

2 portions

4 portions

black rice

1/2 cup

1 cup

mini cucumber

cucumber marinade

1/3 cup

2/3 cup

radish

50 gr

100 gr

mango

1 medium

1 large

carrot

160 gr

320 gr

green onion

spinach

60 gr

120

red cabbage shredded

60 gr

120 gr

sushi ginger

1 tbsp

2 tbsp

siracha sesame marinade

2 tbsp

1/4 cup

sesame seeds

1 tbsp

2 tbsp

water*

1 cup

2 cups

salt*

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

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

Cooking with kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

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

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

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

Assemble
Garnish & serve

Recommended Wine & Sake Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Falafel pita

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Have you ever made pan cooked falafels? They are healthy and super easy to make! After making this recipe we are sure you will feel confident making falafels at home whenever you get a craving for them. This falafel pita is served with a tahini sauce, black olives, cucumber,tomatoes and lettuce! Yummy!

Note: Each portion includes 2 pitas.

Featured Saskatchewan Producers

You will need:

Preparation

1

Prepare the parsley: Wash and rinse all produce. Finely cut the parsley.

2

Combine the dry ingredients: In a medium bowl, add the falafel mix and fresh parsley, salt (1/2 tsp, 1 tsp, 1 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Combine all ingredients.

3

Prepare the falafels: Gradually add warm water (3 tbsp to 1/3 cup, 1/3 to 2/3 cup, 2/3 cup to 1 1/3 cup), 1 or 2 tbsp at a time to the dry ingredients until the dough forms and balls of dough can take shape. Let the falafel dough rest for about 5 minutes.

4

Prepare vegetables and black olives: While the falafel dough is resting, remove the pits from the black olives. Cut the cucumber and tomatoes in 1/2 cm slices.

5

Cook the falafels and heat the pitas: Heat the oven to 350F to heat the pita. Add the oil (1 tbsp, 2 tbsp, up to 3 tbsp (cook in 2 batches to not overcrowd the pan) to a large pan. Turn on the heat to medium-high. With a spoon, place about 1 tbsp of falafel dough in the pan. Ensure to not overcrowd the pan, you may need to cook the falafels in 2 batches. Cook the falafels about 3-4 minutes, turn them and cook for an additional 3-4 minutes. Set the cooked falafels aside on a plate.

Place the pitas in the oven for 2-3 minutes.

6

Assemble & serve: Open the pitas, fill with romaine lettuce, tomatoes, cucumber, black olives, falafels and drizzle with the tatziki sauce. Roll up the pitas and serve. Each portion includes 2 pitas

Bon Appétit!

Ingredients

Included

2 portions

4 portions

Falafel mix

2/3 cup

1 1/3 cup

2 cup

fresh parsley

3 gr

6 gr

9 gr

tomato

140 gr

280 gr

420 gr

cucumber

romaine lettuce

60 gr

120 gr

180 gr

black olive

30 gr

60 gr

90 gr

tatziki sauce

150 ml

300 ml

600 ml

pita

Cooking with Kids

Lacey Engel, Registerd Dietician

Owner of Beyond Baby Nutrition

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 & 6:

Combine the dry ingredients
Assemble & serve

Health fact

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

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

Recommended Wine Pairing

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

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

Roasted asparagus and potatoes

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This one pan Parmesan panko crusted asparagus, roasted potatoes, tomatoes and zucchini is easy to prepare and absolutely delicious. The subtle hints of lemon and garlic elegantly complete this dish. We bet you will love it!

Featured Saskatchewan Products

Tools

Preparation

1

Bake the potatoes: Turn on the oven to 430F. Wash and rinse all produce. Line a baking sheet with a non-stick sheet or parchment paper. Cut the potatoes in 2 cm dices. Place the fries on the baking sheet. Drizzle with oil (1/2 tsp, 1 tsp), salt (1/4 tsp, 1/2 tsp), and pepper (1 pinch, 1/8 tsp). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 30 minutes or until the potatoes start to become golden.

2

Prepare the vegetables: Break off the woody end of the asparagus. Bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. Dice the tomatoes in about 2 cm dices and zucchini in about 1 cm dices. Cut the parsley in about 1 cm pieces.

3

Cook the vegetables: Reduce the temperature of the oven to 350F. Add the tomatoes, asparagus and zucchini to the same baking sheet and cook for 5-7 minutes.

4

Prepare the Parmesan panko crust: Mince the garlic. Add the garlic to a small bowl with the Parmesan panko lemon blend and oil (1/4 tsp, 1/2 tsp). Combine.

5

Bake the crust on the vegetables: Increase the heat to broil. Place the Parmesan panko lemon crust on the vegetables. Place the baking sheet in the oven on broil for 1-2 minutes or until the crust starts to become golden. Keep a close eye on the crust, while under broil, to ensure it does not start to burn.

6

Garnish & serve: Place the vegetables on individual plates. Place the lettuce on the side. Garnish with the fresh parsley. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

potatoes

700 gr

1400 gr

asparagus

100 gr

200 gr

tomatoes

150 gr

300 gr

zucchini

1 small

1 medium

fresh parsley

4 gr

8 gr

Parmesan panko lemon blend

1/4 cup

1/2 cup

garlic

1 clove

2 cloves

lettuce

60 gr

120 gr

oil*

1/2 + 1/4 tsp

1 + 1/2 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1 pinch

1/8 tsp

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?
Feel free to slowly introduce new vegetables to children.

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

Prepare the Parmesan panko crust
Garnish & serve

Recommended Wine Pairing

PELEE ISLAND PINOT NOIR VQA
A medium red wine with a leather/tobacco aroma and a distinctive tannic finish.
Region: Canada
Colour: Red
Alcohol: 13%
Price (SLGA): $13.72

FAT BIRD MARLBOROUGH SAUVIGNON BLANC
A light New Zealand Sauvignon Blanc. Typical lime zest, passion fruit herbaceous characters with a bit of gooseberry fruitiness and a balanced crisp finish.
Region: New Zealand
Colour: White
Alcohol: 13%
Price (SLGA): $15.23

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Vietnamese noodle bowl

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This Vietnamese bowl is easy to prepare, healthy and light light. This dish is filled with vermicelli noodles topped with fresh vegetables and herbs, an incredible lemongrass marinated tofu and is drizzled with the traditional Vietnamese sauce: Nuoc Cham. It’s better than take out and is ready in 30 mins. We know you will love it!

Featured Saskatchewan farmers & producers

You will need

Preparation

1

Boil water & slice the tofu: In a large pot, bring water to a boil for the vermicelli.

Cut the lemongrass tofu in ½ cm slices. Place the cornstarch on a plate and coat each tofu slices with cornstarch. Season with salt.

2

Cook the tofu: In an oiled pan on medium high, add the tofu a single layer. Cook tofu slices 2 minutes per side. Set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel the carrots. Cut the carrot and cucumber in julienne (the shape of a match about 5 cm long). Roughly chop the mint. Finely slice the red hot pepper.

4

Cook the vermicelli: When the water is boiling, add the vermicelli and cook for 2 to 4 minutes. Strain the vermicelli under cold water. Drain and set aside. The vermicelli will be room temperature when served.

5

Make the vietnamese sauce: Add the Vietnamese sauce mix to a bowl. Add water (1/4 cup, 1/2 cup, 3/4 cup). Combine.

6

Garnish & serve: In individual serving bowls, place the lettuce, top with the vermicelli, the carrots, the cucumber and the lemongrass tofu, drizzle with Vietnamese sauce. Garnish with fresh mint and red hot pepper.

Ingredients

Included

2 portions

4 portions

lemongrass tofu

175 gr

350 gr

carrot

mini cucumber

romaine

1/2

fresh mint

5 gr

10 gr

thai chili

vermicelli

100 gr

200 gr

Vietnamese sauce

1/2 cup

1 cup

cornstarch

1 1/2 tbsp

3 tbsp

Health Fact

Regina Naturopathic

Dr. Craig Herrington Naturopath

Cucumber
Cucumbers are one of the few foods that we eat without removing the seeds. Interestingly, it is the cucumber seeds that contain a number of carotenoids and flavonoids that can help protect our heart and blood vessels. Cucumbers also have compounds called cucurbitacins that have anti-cancer

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Serving Tip
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.

Cooking for kids?
Feel free to leave out the thai chili as it is very spicy. It is recommended to slowly introduce fresh mint as it has a strong flavour.

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

Garnish & serve

Recommended Wine Pairing

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

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

Tags

Note: We cannot guarantee any dish is allergen free.

Fish sauce is in the Vietnamese sauce

Nutritional Information

Weight Watchers Smart Points

Sweet potato pesto wrap

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

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Tools

Preparation

1

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

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

2

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

Bake for 25 – 30 minutes or until the sweet potato dice are soft.

3

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

4

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

Heat the wraps in the warm oven for 1 minute.

5

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

Fold the ends of the wrap and roll it up.

6

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

Serve the wraps with the side salad. Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

sweet potatoes

300 gr

600 gr

900 gr

onion

1 large

2 large

3 large

tomatoes

Pesto

1 1/2 tbsp

3 tbsp

4 1/4 tbsp

balsamic dressing

1 tbsp

2 tbsp

3 tbsp

spinach

60 gr

120 gr

180 gr

wrap

Recommended Wine Pairing

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

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

Cool fact

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

Cooking with Kids

Cooking for kids?
If your child doesn’t like tomatoe or any other vegetable, cook it separately and try to slowly introduce it to the child.

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

Make salad & serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Pine nut lemon penne

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Take a big bowl of this comforting yet light pasta. This pasta dish combines tender asparagus, earthy mushrooms, savory tomatoes, fresh pesto and delicious Graverlbourg french style mustard. The dish is finished with fresh basil. It’s a delicious and hearty meal!

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You will need

Preparation

1

Prepare and cook the pasta: In a large pot, bring water to a boil (5-6 cups, 8-10 cups, 13 to 16 cups) with salt (1/2 tbsp, 1 tbsp, 1 1/2 tbsp). Once the water is boiling, add the pasta, stir, cover & cook for 9 to 11 minutes or until desired texture. Save some pasta water for the sauce (1/4 cup, 1/2 cup, 3/4 cup). Once the pasta is cooked, drain using a colander & add back to the pot.

Gluten-free pasta: Follow the instructions above but cook the pasta for 8 to 9 minutes.

2

Prepare the asparagus: Wash and rinse all produce. While the pasta is cooking, break off the woody end of the asparagus. To do so, bend the asparagus spear about 2-3 cm from the end and it will break at the right spot. Cut the asparagus in 4 cm pieces. Slice the mushroom in about 1/2 cm slices and dice the tomatoes in about 2 cm dices.

3

Cook the mushrooms: In a large pan, heat oil (1/4 tsp, 1/2 tsp, 3/4 tsp) on medium heat, add salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and add the mushrooms. Cook the mushrooms for about 7 minutes or until soft.

4

Cook the asparagus and tomatoes: Add the tomatoes and asparagus to the pan and cook for an additional 5-6 minutes.

5

Zest and juice the lemon: Zest and juice the lemon (1/2 lemon, 1 lemon, 1 large lemon)

6

Assemble and serve: Separate the basil leaves. In the pot with the cooked pasta, place the cooked vegetables, pesto, lemon juice, and lemon zest. Combine. Add the smallest amount of pasta water recommended. Combine and if required add more pasta water little by little until you have the sauce consistency you’d like. Serve in individual bowls.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

rigatoni

180 gr

360 gr

540 gr

herb chickpeas

200 gr

400 gr

600 gr

asparagus

100 gr

200 gr

300 gr

tomatoes

mushroom

150 gr

300 gr

450 gr

Pesto

45 ml

90 ml

135 ml

lemon

fresh basil

3 gr

6 gr

9 gr

pine nuts

15 gr

30 gr

45 gr

Recommended Wine Pairings

BODACIOUS PINOT GRIGIO
Fresh, fruity, aromatic and easy-drinking with aromas of citrus and honey.
Region: Ontario
Colour: White
Alcohol: 12%
Price (SLGA): $11.92

BERINGER MAIN & VINE ROSE
Aromas of passionfruit with floral notes and red berry flavours. A balance of crisp minerality with fruity and floral undertones. Refreshing and crisp. Perfect summer time wine to share.
Region: Napa, California
Colour: Rose
Alcohol: 11%
Price (SLGA): $11.47

Health Fact

Dr. Craig Herrington, Nathuropath

Owner of Regina Naturoptathic

Basil

Basil is a herb belonging to the mint family.

It has anti-inflammatory, mild antibacterial, and antioxidant properties.

A study, using a type of basil called Holy Basil, found that people who took the extract, felt less anxious, stressed, and depressed.

Cooking with kids

Lacey Engel, Registered Dietician

Cooking for kids?
If your child doesn’t like asparagus or any other vegetable, cook it separately and try to slowly introduce it to the child.

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

Assemble & serve

Tags

Note: We cannot guarantee any dish is allergen free.