Spring quinoa medley

Posted on by

Take a big bowl of this salad and taste the first garden vegetables of the season! This salad is filled with asparagus, peas, cucumbers, radishes, fresh parsley and finished with our signature zesty lemon dressing. This spring salad is filled with hardy quinoa that will give you loads of proteins and fiber.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

Featured Saskatchewan Products

You will need

knife
strainer
large bowl
pot
cutting board
baking sheet
parchment paper or non stick liner
large spoon

Preparation

1

Prepare and cook the quinoa: Turn on the oven to 375 F to cook the asparagus.

Add water (4 cups, 8 cups, 12 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 and salt (1/2 tsp, 1 tsp, 1 1/2 tsp) to the water. Stir to combine and reduce heat to medium. Let boil uncovered for about 12 minutes. Drain the cooked quinoa in a strainer.

Note: This method of cooking the quinoa is ideal for this small grain Saskatchewan grown quinoa.

2

Prepare the asparagus: Wash and rinse all produce. While the quinoa is cooking, 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.

3

Cook the asparagus: On a baking sheet lined with non-stick liner. place the asparagus pieces, drizzle with oil (1/4 tsp, 1/2 tsp) and bake about 7 minutes or until the asparagus are cooked but still crunchy.

4

Prepare the vegetables: Cut the cucumber in 2 length wide then cut each halves in 1/2 cm thick slices. Cut the radish in 1/2 cm slices. Cut the parlsey in about 1 cm long pieces. Cut the peas in 2 to 3 cm pieces.

Note: the original receipe is made with dill but it was unavailable this week and was substituted with parsley.

5

Assemble: When the quinoa and the asparagus are cooked, place them in a large bowl. Add the radish, cucumber, parlsey, peas and Zesty lemon dressing. Combine with a large spoon.

6

Serve: On individual plates, serve the salad.

Note: this salad is also delicious the following day.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

quinoa

1 cup

2 cup

aspargus

120 gr

240 gr

radish

50 gr

100 gr

mini cucumber

peas

60 gr

120 gr

parlsey

15 gr

30 gr

zesty lemon dressing

1/3 cup

2/3 cup

water

2 cup

4 cup

salt*

1/4 tsp

1/2 tsp

oil*

1/4 tsp

1/2 tsp

Health Tip

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 effects and help manage blood sugar.

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

HAVE FUN WITH FOOD
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.
RECIPE TIP
Ask the child to try the salad with and without dressing. Some children prefer plain flavours and salad without dressing.
MAKING THIS RECIPE WITH KIDS?
Ask the child to help by completing step 5 & 6:
– Assemble
– 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

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

Mushroom Pho Soup

Posted on by

Nothing beats a savoury pho soup to warm your soul. Traditionally, pho soups are made with a stock that simmers for hours but we used shortcuts to create delicious and deep pho flavours in under 45 minutes! This pho is filled with savoury mushrooms, fresh and crispy bok choy and flat rice noodles. The stock is built with layers of flavour including orange juice, soy sauce, sesame oil, tamarind and fresh ginger. The soup is topped with fresh cilantro and thai chili.

Recommended Wine Pairing

DR LOOSEN DRY RIESLING
ale lemon color. A pronounced nose of citrus and floral notes. Off dry. Medium with acidity. Medium body. Palate of citrus, flowers, tart green apple and spice. A balanced wine with a medium finish.
Region: Mosel, Germany
Colour: White
Alcohol: 12%
Price (SLGA): $17.88

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: Argentina
Colour: Red
Alcohol: 13.8%
Price (SLGA): $13.47

Tags

Note: We cannot guarantee any dish is allergen free.

Cool fact

PHO
Pho is considered as the national dish of Vietnam, and it has captured the fascination of so many people in the west because of its deceptive simplicity and its complex flavors. Pho is the perfect comfort food – warm, hearty and deliciously refreshing.

Cooking with Kids

Cooking for kids?
Avoid the thai chili and the cilantro as kids may not like it’s spicy flavour.

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

Finish the Pho

Tools

Ingredients

Included

2 portions

4 portions

onion

1/2

mushrooms

150 gr

300 gr

mini bok choy

85 gr

170 gr

Pho Soup Sauce

3/4 cup

1 1/2 cup

Star Anise + cinamon stick

1 + 1/2

2 + 1

cilantro

2 gr

4 gr

thai chili

Flat Rice noodles

150 gr

300 gr

oil*

1/2 tsp

1 tsp

water*

6 cups

12 cups

Preparation

1

Prepare the vegetables: Wash and rinse all produce. On a cutting board, slice the onion (1/2, 1) in 1/2 cm thin slices. Slice the mushrooms in 1/2 cm slices. Cut the bok choy lenght wise in 6.

2

Cook the onion and mushrooms: In a large pot, add the oil (1/2 tsp, 1 tsp), the onion and mushrooms. Turn on the heat to medium. Cook until the onion is tender and start to colour – about 10 minutes.

3

Add the sauce, spice and water: To the large pot with the onion and mushroom, add the water (6 cups, 12 cups), pho soup sauce, star anise and cinnamon stick. Bring to a boil on medium-high heat. This should take between 10 and 20 minutes.

4

Prepare the toppings: Very thinly slice the thai chili (about 1/4 cm) and roughly chop the cilantro in about 1 cm pieces.

5

Finish the Pho: Once the soup is boiling, add the bok choy and the flat rice noodles. Stir well when adding the noodles to ensure they do not stick. Continue to boil for about 5 minutes.

Note: This soup is best served immediately. If you are planning to reheat the soup, store the cooked noodles in a separate container to ensure they don’t get too soft in the fridge. You can also cook only the noodles you will eat immediately in the stock and cook the remaining noodles when you eat the rest of the soup.

6

Garnish and serve: In large individual bowls, place the soup and garnish with fresh cilantro and thai chili pepper slices. Serve imediately.

Nutritional Information

Hawaiian Kabobs

Posted on by

Hawaiian Kabobs are such an amazing yet simple dish. They are filled with fresh island flavours coming together in a glorious Hawaiian Pineapple marinade and a rainbow of perfectly cooked vegetables and spiced rice. This dish is a delicious way to welcome BBQ season!

Recommended Wine Pairing

BERINGER MAIN & VINE CABERNET SAUVIGNON
Rich deep ruby colour; moderate aromas of dark berries, cassis and vanilla; flavours of juicy berry fruit, vanilla and sugarplums; dry, medium-bodied with silky tannins.
Region: California
Colour: Red
Alcohol: 13%
Price (SLGA): $12.78

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

Featured Local Products

Dr. Craig Herrington ND

BELL PEPPER
are high in phenolics and vitamin C which can help prevent cholesterol oxidation (damage).

Red peppers contain the highest amounts of vitamin C.

Cooking with Kids

Cooking for kids?
Avoid the vegetable the kid may not like. Introduce a small piece of new vegetables to children.

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

Assemble the kabobs

Tools

metal or wooden skewers (2 per servings)
knife
cutting board
BBQ
BBQ vegetable tray
sauce brush

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

zucchini

1 small

1 medium

mushrooms

35 gr

70 gr

bell pepper

red onion

Hawaiian pineapple marinade

1/4 cup

1/2 cup

Hawaiian pineapple marinade

2 tbsp

1/4 cup

oil*

1/2 tsp

1 tsp

salt*

1/8 tsp

1/4 tsp

water

1 1/3 cup

2 2/3 cup

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. When the rice is cooked, add the hawaiian pineapple marinade (2 tbsp, 1/4 cup) and lightly fluff the rice with a fork to ensure the sauce is combined.

Note: If you are using wooden skewers, soak them in water at least 10 minutes.

2

Prepare the vegetables: Wash and rinse all produce. While the rice is cooking, slice the zucchini in 1 cm slices, dice the red onion in half and then each halves in 6. Dice the bell pepper in 4 cm dices and cut the mushroom in quarters.

3

Assemble the kabobs: Turn on the BBQ to 400F. Assemble the skewer, alternating the vegetables. Lightly brush the kabobs with oil (1/2 tsp, 1 tsp).

Note: If you want, you can add your pineapple to the skewers. If so you may need 3 skewers per serving. This option is recommended if you are cooking the kabobs on the BBQ and do not have a vegetable tray.

Note: If you don’t have a BBQ, you can bake the kabobs in a 400F oven for 15 minutes or until the vegetables are cooked but still crunchy.

4

Cook the kabobs: Place the kabobs on the BBQ and cook about 5 minutes to side. Brush the kabobs with the hawaiian pineapple marinade 3-4 times while they are cooking.

5

Serve: On individual plates, serve the kabobs with the spiced rice.

Bon Appétit!

Nutritional Information

Orange vegetable stir fry

Posted on by

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

Featured Saskatchewan l Products

Tools

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.

2

Preparation and cook the vegetables: While the rice is cooking, peel the carrots and cut in 1/2 cm slices. Dice the onion in about 1 cm dices.

3

Prepare the broccoli: Cut the broccoli in bite size florets.

4

Prepare the stir fry: In a large pan, add oil (1/2 tsp, 1 tsp), onion, and the carrots. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the orange marinated chickpeas, the green beans and the broccoli. Cook on medium/high heat for about 4 minutes or until the sauce thickens and the vegetables are cooked but still crunchy.

5

Finish the rice: When the rice is cooked, lightly fluff it with a fork to ensure it doesn’t stick together.

6

Assemble and serve: On individual plates, place the brown rice, the vegetables, chickpeas and garnish with sesame seeds.

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

broccoli

150 gr

300 gr

green beans

50 gr

100 gr

carrot

200 gr

400 gr

onion

1 small

1 medium

Orange marinated chickpeas

1 cup

2 cups

Orange stir fry sauce

1/3 cup

2/3 cup

sesame seeds

1 tbsp

2 tbsp

oil*

1/2 tsp

1 tsp

water

1 1/3 cup

2 2/3 cup

salt*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. Multiple studies have also shown that eating cruciferous vegetables (of which Broccoli is one of), reduces the risk of breast, ovarian, and prostate cancers.

Cooking with Kids

Cooking for kids?
If your child doesn’t like broccoli 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

Recommended Wine Pairing

CONO SUR PINOT NOIR
Rich, fruity notes of cherry, raspberry, plum and strawberry and a hint of smoke. A balanced, new-world styled wine.
Region: Aconcagua, Chile
Colour: Red
Alcohol: 13%
Price (SLGA): $13.17

CALITERRA RESERVA SAUVIGNON BLANC Clear pale straw colour; fresh cut grass, gooseberry and citrus/lime aromas; dry medium body with round flavour of melon and citrus, short finish.
Region: Chili
Colour: White
Alcohol: 13%
Price (SLGA): $14.48

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Summer fresh rolls

Posted on by

Featured Local Products

1

Cook the vermicelli: Place the water (1 liter, 2 liters), ,in a medium pot. Bring to a boil on high heat. When the water is boiling, add the vermicelli and cook for 4 minutes.

2

Finish the vermicelli: Place a strainer or a colander in the sink. Place the vermicelli in the strainer or colander. Rinse the vermicelli under cold water. Drain and set aside.

3

Prepare the vegetables: Rinse and dry all produces. Peel and shred the carrots. Peel the mango. Cut the cucumber in julienne (the shape of a match). Cut the radish in 1/4 cm slices. Separate the mint leaves from the stem. If a leaf is very large, cut it in half.

4

Soften the rice paper: In a large shallow dish (can be a skillet), place about 1 inch of warm water. Submerge a sheet of rice paper for about 10 seconds.

Note: If you let the rice paper submerged too long the rice paper will become too fragile to work with.

Once the rice paper has been submerged under water, transfer to a clean surface (can be a cutting board).

5

Assemble the fresh rolls: Close to the top end of the rice paper, add the vermicelli, radish, red cabbage, mango, cucumber and carrots. Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh. Repeat process until all the rice paper is used.

6

Serve the fresh roll: Serve the fresh rolls with the creamy peanut sauce. If the creamy peanut sauce feels too thick, place it in a small bowl and add 1 tsp of water at a time and combine with a fork between each addition of water until you reach the desired consistency. Each serving counts 5 summer rolls.

Bon Appétit!

Nutritional Information

Mango burger

Posted on by

Oh my gosh! Did we just put mango in a burger? We sure did… and its AMAZING! These burgers are built with bean curry patty topped with a zesty chipotle sauce, mango slices and mixed greens served with a side of baked fries. We know you will enjoy every bite of this sun filled burger!

Tools

knife
pan
cutting board
non-stick sheet or parchment paper
2 baking sheet
vegetable shredder
strainer or colander
fork or potatoe masher

Preparation

1

Bake the fries: Preheat the oven to 450F. Wash and rinse all produce.
Peel the potatoes and cut in fries shape, about 1/2 to 1 cm thick.
Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.
Place the fries in an even layer. Bake for 20 minutes.

2

Prepare & cook the vegetables: Cut the onion in small dices. Shred the carrots. Roughly chop the parsley.

In an oiled pan, add the onion and the carrots. Cook on medium heat for 5 minutes. Remove the pan from the heat and let the vegetables cool down.

3

Make & cook the patties: Rinse the pinto beans using a strainer.
In a bowl, add the drained pinto beans. Mash with a fork. Add the cooked vegetables, parsley, chickpea flour and spice mix, salt & pepper to the mashed beans. Divide the mixture into the number of servings and form patties.
Cook the patties 6-7 minutes per side on an oiled pan on medium heat.

4

Prepare the toppings: Peel and thinly slice the mango.

5

Warm up the buns: Cut the ciabatta buns in 2.

Place them on a baking sheet, cut side down. Heat the buns in the oven for about 1 minute.

6

Assemble and serve: . Garnish each burger with the chipotle sauce, mango slices and mixed greens.

Serve with a side of baked fries and the rest of the chipotle mayo.

Bon appétit!

In your kit:

2 portions

4 portions

6 portions

potatoes

400 gr

800 gr

1200 gr

carrot

50 gr

100 gr

150 gr

onion

1 small

1 medium

1 large

fresh parsley

5gr

10 gr

15 gr

pinto beans

200 gr

400 gr

600 gr

chickpea flour & curry

3 tbsp

1/3 cup

9 tbsp

chipotle mayo

60 ml

120 ml

180 ml

ciabatta bun

mango

mixed greens

30 gr

60 gr

90 gr

Recommended Wine Pairing

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

FOLONARI VALPOLICELLA DOC
Ruby red colour; light cherry and spice aromas; light bodied with soft berry flavours.
Region: California
Colour: Red
Alcohol: 12.5%
Price (SLGA): $14.84

Cool fact

MANGO
Not only are mangos packed with flavor, but they are also loaded with nutrients. A one-cup serving contains just 100 calories, it provides 100% of your daily vitamin C, 35% of your daily vitamin A and 12% of your daily fiber.

The mango tree plays a sacred role in India; it’s a symbol of love and some believe that they can even grant wishes.

Cooking with Kids

Cooking for kids?
Encourage the kids to try the chipotle mayo. This sauce is mildly spicy and can be a good way to introduce heat to children.

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

form the patties
place the buns, cut side down on a baking sheet
Garnish their burger

Tags

Note: We cannot guarantee any dish is allergen free.

Ingredients

Plant Based:

potato
pinto beans
onion
ciabatta bun (flour, water, yeast, flaxseeds, sunflower seeds, sesame seeds, salt, wheat flakes, rye meal, millet, wheat bran, rye flour, sugar, corn flakes, poppy seeds, oat flakes, malted barley flour, soy grits, vegetable oil, datem, calium carbonate, caramel, ascorbic acid, amylase, xylanase, bacterial culture)
chipotle mayo (mayonaise (canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice, calcium disodium edta), chipotle & lime hot sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), liquid smoke, spices)
mango
mixed greens
carrot
fresh parsley
chickpea flour & curry
love

Vegan adaptations:

chipotle mayo – vegan: veganaise (expeller-pressed canola oil, filtered water, sugars (brown rice syrup, lemon juice concentrate), apple cider vinegar, soy protein, sea salt, mustard flour), chipotle & lime hot sauce white vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves), liquid smoke, spices

Gluten friendly adaptations:

ciabatta bun – gluten friendly: Water, potato starch, chickpea flour, soya flour, brown rice flour, flaxmeal, cellulose, sunflower oil, yeast, rice syrup, grape juice, potato fibre, natural flavour, sea salt, xanthan gum, cultured rice flour, cultured brown rice, brown rice, white distilled vinegar, sodium bicarbonate, sodium acid pyrophosphate

Nutritional Information

Weight Watchers Smart Points

Caribbean taco

Posted on by

To celebrate the warm weather, try our signature adobo & jerk caribbean tacos. These tacos are light, fresh and Zesty! The perfect combination for hot sunny day. Jerk spice is used to bring delicious and children friendly flavour to the chickpeas. Jerk spice is used frequently in Jamaica and is made with a number of spices including: thyme, paprika, cumin, cinnamon, all spice, parsley, and garlic. These tacos are filled with toasted adobo & jerk chickpeas, red cabbage, mango, cilantro and are topped with our signature honey lime taco sauce.

You will need

Preparation

1

Roast the chickpeas:Turn on the oven to 375F. Wash and rinse all produce.

On lined baking sheet, place the Spiced chickpeas, oil (1/2 tsp, 1 tsp, 1 1/2 tsp), and salt (1/4 tsp, 1/2 tsp, 3/4 tsp). Combine to ensure even coating and place in an even layer. Bake until the chickpeas are warm and slightly crispy – 10 to 15 minutes.

2

Prepare the toppings: Peel the mango and cut in 1 cm dices. Cut the lime in wedges and roughly chop the cilantro in about 1 cm pieces. Cut the red cabbage* in thin strips of about 1/4 cm.

*Note: Get the stink out of here! Cabbage can stink! To reduce the smell, run cold water and open your cabbage bags under the running cold water.

3

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

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

4

Assemble and Serve: In each taco, place the roasted adobo & jerk chickpeas, red cabbage, cilantro, mango, honey lime taco dressing. Each portion includes 3 tacos. Serve with a lime

Ingredients

2 portions

4 portions

6 portions

spiced chickpeas

200 gr

400 gr

600 gr

mango

red cabbage

40 gr

80 gr

120 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

honey lime dressing

1/4 cup

1/2 cup

3/4 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Naturopath

LIME
Iron deficiency is the worlds most common nutrient deficiency. Consuming foods high in vitamin C (like limes), increases iron absorption from the diet, especially plant sources of iron (leafy greens, legumes, grains, nuts and seeds).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

Cooking for kids?
Dips and sauces can be a fun way to customize a meal to your little one’s taste preferences. Think sweet, spicy, savoury, or salty.

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

Assemble and serve

Recommended Wine Pairing

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

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol: 13.5%
Price (SLGA): $15.69

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

black bean taco

Posted on by

These tacos are fresh, filling and flavourful! They are filled with nutritious black beans, tomatoes, cilantro, sour cream and lime. They are ready in 20 minutes and are the perfect dish for a busy day.

Featured Local Products

You will need

Preparation

1

Cut & cook the onions: Cut the onion in small dices.

In an oiled pan on medium heat cook the onion for 5 minutes.

2

Make the filling: Add the black beans to the onions. Season with salt & pepper. Combine.

Add the taco spice and 1/2 cup, 1 cup, 1 1/2 cup of water. Combine and cook for 3 to 5 minutes or until most of the water evaporates and there is a bit of sauce at the in the pan.

Note: Ensure beef is cooked to at least 165°F

3

Prepare the garnish: Wash and rinse all produce. Cut the tomato in small dices.

Cut the lime in wedges and roughly chop the cilantro.

4

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

5

Assemble: In each taco shell, place 2 to 3 tbsp of the black bean filling.

6

Garnish and Serve: In each corn tortilla, place 2 to 3 tbsp of the filling. Garnish each taco with tomato, salsa, cilantro and sour cream. Each portion includes 4 tacos. Serve with a lime wedge.

Ingredients

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

black bean

220 gr

440 gr

660 gr

tomato

cilantro

3 gr

6 gr

9 gr

lime

corn tortilla

taco spice

10 gr

20 gr

30 gr

greek yogurt

60 gr

120 gr

180 gr

salsa

60 gr

120 gr

180 gr

Recommended Wine Pairing

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

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

CILANTRO
Love it or hate it? The reason is probably genetic! There is a gene responsible for how the brain perceives the taste of cilantro. For some it’s a pleasant lemony flavor and for others it has a soapy smell and taste. If you are a ‘soap taster’ try crushing the leaves as this creates a milder flavor.

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

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

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

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

Assemble
Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

1 serving includes 4 tacos

Roasted bell pepper quesadilla

Posted on by

Kick off your shoes from a long day, set the table on the deck, get a pitcher of ice cold lemonade and get ready to enjoy a supper outside. These adobo chickpeas, grilled pepper, mushroom and onion quesadilla are perfect to eat on the deck! This dish is super quick to prepare and we know you and your family will love it! These quesadillas come with a side of avocado crema, salsa and sour cream. Enjoy the sunny days 🙂

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: Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

BANROCK STATION UNWOODED CHARDONNAY
Brilliant medium straw colour, fresh, clean, fruit-driven style with aromatic tropical fruit and fresh citrus fruit characters. The soft and subtle palate is full-flavoured with a burst of lifted peach, pineapple and citrus fruit.
Region: Australia
Colour: White
Alcohol: 13%
Price (SLGA): $13.03

Featured Saskatchewan Products

Regina Naturopathic

CHICKPEA
Chickpeas are high in protein, vitamins and minerals, and contain a beneficial type of fibre, that promotes digestive health, heart health (by improving cholesterol levels), and even weight loss and diabetes.

Cooking with Kids

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

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

Prepare the quesadilla
Garnish & Serve

Tools

Ingredients

Included

2 portions

4 portions

adobo chickpeas

1 cup

2 cups

mushroom

200 gr

400 gr

onion

1 small

1 medium

bell pepper

adobo spice blend

3/4 tsp

1 1/2 tsp

tortilla

lime

avocado crema

3 tbsp

1/3 cup

salsa

1/3 cup

2/3 cup

sour cream

3 tbsp

1/3 cup

oil*

1/2 tsp

1 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1/8 tsp

1/4 tsp

Preparation

1

Preparation: Turn on the oven to 400F. Wash and rinse all produce. Cut the onion, mushrooms and bell peppers in ½ cm slices.

2

Place the vegetables on a baking sheet: Place the adobo chickpea, onion, mushrooms, and bell pepper on a baking sheet lined with parchment paper or a non-stick sheet. Drizzle with oil (1/2 tsp, 1 tsp), adobo spice blend, salt (1/4 tsp, 1/2 tsp), and pepper (1/8 tsp, 1/4 tsp). Combine to ensure even coating and place in an even layer to ensure the vegetables cook evenly.

3

Bake the vegetables: Place the baking sheet in the oven and bake the chickpeas, vegetables 15-20 minutes until they are fully cooked and start to become golden.

4

Prepare the quesadilla: Keep to oven at 400F. Remove the baked vegetables and chickpeas from the baking sheet and place them in a medium bowl. Place half (2, 4) the tortilla on the baking sheet to assemble the quesadilla*. Divide the vegetables evenly between each quesadilla. Place a third of the sour cream and salsa on the quesadilla to “glue” the 2 tortilla together. Top each quesadilla with another tortilla, press the top tortilla down a bit to ensure both halves of the quesadilla are well “glued” together.

*Note: that you may need to use 2 baking sheets.

5

Bake the quesadilla: Bake the quesadillas at 400F for about 10 minutes. Keep an eye on them to ensure they do not burn. Remove the quesadillas from the oven when they start to become golden on the bottom. Slice the quesadillas in 6 wedges.

6

Garnish & Serve: On individual plates, place a quesadilla, garnish with sour cream, salsa, and avocado crema.

Nutritional Information

Southwest bowl

Posted on by

This Southwestern Rice Bowl is a go-to healthy and easy meal that is simply scrumptious! This dish is filled with abodo roasted sweet potatoes and bell peppers, black beans, lime rice and our signature mango lime dressing. This dish is filled with protein and fiber which is sure to keep you energized for hours

Featured Saskatchewan Products

You will need

knife
lined baking sheet
medium pot
pan
cutting board
citrus zester
colander / strainer

Preparation

1

Preparation & cook the rice: Preheat the oven to 400F. Rinse the rice with a strainer. In a pot, add the rice, 1 cup, 2 cups, 3 cups of water. Season with salt. Stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook for 25 minutes.

2

Prepare the vegetables: Wash and clean all produce.

Peel the sweet potatoes.

Cut the sweet potatoes, onion and the bell pepper in small dices.

3

Cook the vegetables: Place the sweet potatoes, onion, and bell peppers on a lined baking sheet. Drizzle the vegetables with oil. Season with adobo spice and salt & pepper. Cook for 20 minutes or until the vegetables are tender.

4

Heat the black beans: Drain and rinse the black beans. Place in a small bowl and heat them in the microwave for about 1 minute or until warm. Season with salt & pepper.

5

Finish the lime rice: Roughly chop the cilantro, zest the lime and cut it in 6 wedges.

Add the cilantro and half, all, all the lime zest to the rice. Combine.

6

Garnish & serve: In individual bowls, place the rice, black beans and vegetables. Garnish with the mango lime sauce and lime wedges. Serve.

Bon Appétit

What's in my kit

Included

2 Portions

4 Portions

6 Portions

Brown rice

1/2 cup

1 cup

1 1/2 cup

Sweet potatoes

175 gr

350 gr

525 gr

Bell pepper

Onion

Adobo Spice

1 tsp

2 tsp

3 tsp

Black beans

200 gr

400 gr

600 gr

Lime

Cilantro

3 gr

6 gr

9 gr

Mango Lime Dressing

1/3 cup

2/3 cup

1 cup

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

Health Fact

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

SWEET POTATO
Just 1 cup of sweet potatoes contains 375% of your required daily intake of beta carotene. Carotenoids are potent antioxidants that support a healthy immune system, skin and eyes.

While the word potato is in the name, sweet potatoes are not actually related to potatoes.

Cooking with kids

Lacey Engel, Registered Dietician

owner of Beyond Baby Nutrition

Dips & 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. Cooking for kids? Go easy on the adobo spice blend as kids may not like it’s spicy flavour. Making this recipe with kids? Ask the child to help in the following steps:

1. Rinse the rice and add it to the pot.
5. Add the cilantro and lime zest to the rice. Combine.
6: Assemble their own plate.

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: Argentine
Colour: Red
Alcohol: 13%
Price (SLGA): $13.47

EXPORT UNION PIESPORTER TREPPCHEN RIESLING
Lime, earthy and leaf aromas. Medium-bodied, pleasant pear and peach fruit and a moderately sweet finish.
Region: Germany
Colour: White
Alcohol: 9%
Price (SLGA): $14.07

Ingredients

Adobo spice: Smoked paprika, oregano, cumin, coriander, garlic granules, black pepper
bell pepper
brown rice
Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Mayonaise (Canola oil, water, liquid whole egg, vinegar, liquid yolk, salt, sugar, spices, concentrated lemon juice and calcium disodium edta (maintains flavour).)
sweet potato
black beans
lime
cilantro

Vegan adaptation:

Mango lime sauce: Chipotle Lime sauce (White vinegar, apple cider vinegar, onion, chipotle pepper, jalapeno pepper, thai chili pepper, lime, garlic, salt, brown sugar, kaffir lime leaves.) Mango coconut sauce (White vinegar infused with coconut, mango, onion, carrot, habanero pepper, garlic, salt, sugar, black pepper.), Veganaise (Organic Expeller-Pressed Soybean Oil, Filtered Water, Organic Brown Rice Syrup, Organic Apple Cider Vinegar, Sea Salt, Organic Soy Protein, Organic Mustard Flour, Organic Lemon Juice)

Note: We cannot guarantee any dish is allergen free.

Tags

Note: We cannot guarantee any dish is allergen free.