Every month, we create a new menu featuring 12 family-friendly, nutritious and delicious meals incorporating locally-sourced ingredients. Our generously-sized meals feed 4-6 but can also be split into two meals feeding 2-3 servings each, at no extra charge. You choose the meals that work best for you and your family (our minimum is four meals per order) and we take care of the shopping, chopping and prep. When placing your order, you are able to view the ingredients contained in each meal. Select the meals that best match your dietary requirements and/or add a note to your order with any specific requests.
Nutritious (and delicious) spinach blends with the amazing flavours of feta and mozzarella cheeses, artichokes and fresh garlic to make this pasta bake a totally satisfying experience. These wonderful flavours will excite even the most dedicated meat eater! Prepared in the oven. Whole grain penne pasta provided.
Cooking time: 1.5 hours.
Calories 509
Total Fat 15 g
Saturated Fat 9 g
Cholesterol 51 mg
Sodium 739 mg
Carbohydrates 72 g
Fiber 6 g
Sugar 4 g
Protein 24 g
Calories 480
Total Fat 13 g
Saturated Fat 8 g
Cholesterol 42 mg
Sodium 655 mg
Carbohydrates 72 g
Fiber 6 g
Sugar 3 g
Protein 21 g
A generous beef roast slow cooks all day with so many wonderful "barbequey" flavours. You will want to pile the tender beef onto buns as soon as it is done. Preparing this dish is like making your own BBQ sauce, without having to clean anything up. Prepared in the crock-pot.
Cooking time: 4-8 hours.
Calories 514
Total Fat 16 g
Saturated Fat 6 g
Cholesterol 153 mg
Sodium 1,903 mg
Carbohydrates 21 g
Fiber 1 g
Sugar 12 g
Protein 67 g
We love the fresh taste of this vegetarian entree! Carrots, spinach, onions, whole-grain rice & feta cheese combine to form the filling of a hearty and satisfying wrap. Whole wheat tortillas are provided to wrap up the yummy-ness! Despite what you might think, this meal is totally kid-friendly -- especially if you include a special (aka Geek yogurt) dipping sauce! Prepared in the oven.
Cooking time: 30 minutes.
Calories 349
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 11 mg
Sodium 1,047 mg
Carbohydrates 57 g
Fiber 11 g
Sugar 6 g
Protein 11 g
Boneless, skinless chicken thighs slow cook with Italian flavours in this Trattoria-style dish. Tomatoes, garlic, onions and herbs give this dish a bright and classic flavour. Prepared in the crock-pot.
Cooking time: 4-6 hours.
Calories 175
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 77 mg
Sodium 161 mg
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 32 g
A curry enhanced chicken breast is baked in the oven and finished with a warm cinnamon berry chutney. Ooh lala! Be sure to give this festive dish a try! Baked in the oven.
Cooking time: 45 minutes.
Calories 217
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 87 mg
Sodium 101 mg
Carbohydrates 12 g
Fiber 2 g
Sugar 8 g
Protein 35 g
This dish definitely has a holiday feel to it! Boneless centre cut pork chops are complemented by a sweet and tangy mix of cranberries, ginger and a hint of cinnamon. After baking the pork chops you will spoon a generous and delicious serving of cranberry sauce on top of each pork chop. Mmm...yummy! Prepared on the stovetop.
Cooking time: 35 minutes.
Calories 267
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 83 mg
Sodium 166 mg
Carbohydrates 10 g
Fiber 1 g
Sugar 7 g
Protein 33 g
Snow peas, zucchini and onions combine with lean pork stir fry, fresh ginger and a teriyaki glaze for a delicious meal. Family-friendly and easy-to-prepare, this dish is fantastic any night of the week! Prepared on the stovetop.
Cooking time: 15 minutes.
Calories 247
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 98 mg
Sodium 665 mg
Carbohydrates 10 g
Fiber 2 g
Sugar 4 g
Protein 34 g
Who doesn't love a stew on a cold, dreary day...especially an Irish stew? The long cooking time makes the stewing beef unbelievably tender and delicious. Carrots, celery, onions, and tomatoes round out this classic dish. What makes it Irish you ask? The beer of course. Add two cans of your favourite at home and you are sure to enjoy this tender beef stew dish. Don't worry, the alcohol cooks off while cooking so it's perfectly kid friendly! Prepared in the oven.
Cooking time: 3 hours.
Calories 355
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 388 mg
Carbohydrates 17 g
Fiber 3 g
Sugar 5 g
Protein 50 g
A blend of sausage, diced all-white chicken, tomatoes, red peppers and a kick of Cajun spice for a lovely meal. Can be made more or less spicy...depending on how you like it! Rice provided. Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 500
Total Fat 16 g
Saturated Fat 4 g
Cholesterol 39 mg
Sodium 485 mg
Carbohydrates 66 g
Fiber 2 g
Sugar 2 g
Protein 21 g
Aloha! Chicken, curry, mango, coconut and so much more get warmed within a whole wheat tortilla for a delicious tropical meal. The curry is not spicy at all, so kids are going to love them...and so will you! This is a must try! Prepared in the oven. Tortillas provided. ***Please note, the filling is gluten-free***
Cooking time: 20 minutes.
Calories 499
Total Fat 22 g
Saturated Fat 6 g
Cholesterol 42 mg
Sodium 811 mg
Carbohydrates 54 g
Fiber 6 g
Sugar 19 g
Protein 22 g
Calories 369
Total Fat 14 g
Saturated Fat 4 g
Cholesterol 31 mg
Sodium 696 mg
Carbohydrates 42 g
Fiber 6 g
Sugar 12 g
Protein 19 g
Boneless, skinless chicken stir fry soaks up so many delicious Greek flavours (lemon, garlic and oregano) as they marinate. This meal is finished with a splash of tomatoes, white wine and feta cheese to complete this Greek feast. Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 192
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 77 mg
Sodium 243 mg
Carbohydrates 2 g
Fiber 0 g
Sugar 1 g
Protein 28 g
This dish combines rich coconut milk with all-white chunks of chicken, pasta, corn and peas. This Thai-inspired (non-spicy) dish is so good, it will have you licking your bowl! Prepared on the stove-top. Pasta provided.
Cooking time: 20 minutes.
Calories 480
Total Fat 9 g
Saturated Fat 5 g
Cholesterol 33 mg
Sodium 952 mg
Carbohydrates 71 g
Fiber 4 g
Sugar 3 g
Protein 29 g
The thinly sliced, delicious cut of rouladen (beef) simmers on your stovetop with tomatoes, onions and breadcrumbs to thicken it. This dish is sooo good, it melts in your mouth! Prepared on the stovetop.
Cooking time: 45 minutes.
Calories 350
Total Fat 17 g
Saturated Fat 6 g
Cholesterol 88 mg
Sodium 520 mg
Carbohydrates 16 g
Fiber 2 g
Sugar 3 g
Protein 44 g
Large, succulent shrimp get prepared in a classic style...sweet and sour! Carrots and onions get a quick sauté before the sweet and sour shrimp get added for a quick, delicious meal. Serve over jasmine rice. Prepared on the stovetop.
Cooking time: 15 minutes.
Calories 151
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 173 mg
Sodium 280 mg
Carbohydrates 8 g
Fiber 1 g
Sugar 4 g
Protein 24 g
Another Crock-Pot wonder! Tender beef stew cooks in your slow cooker with all of the delicious Mexican flavours of chili powder, corn, green peppers and kidney beans. Fill your flour tortillas (provided) with this delicious mixture and it's time for a fiesta! Prepared in the crock-pot.
Cooking time: 6-8 hours.
Calories 565
Total Fat 17 g
Saturated Fat 4 g
Cholesterol 54 mg
Sodium 661 mg
Carbohydrates 47 g
Fiber 6 g
Sugar 4 g
Protein 57 g
Black beans, extra virgin olive oil, diced all-white chicken and peas meld together to create the most fantastic sauce. Boil the linguine (provided), toss with the pasta and you will have a unique and delicious dish. You have to try this to believe how tasty it is (we've had many requests to bring it back!) Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 654
Total Fat 31 g
Saturated Fat 5 g
Cholesterol 43 mg
Sodium 758 mg
Carbohydrates 72 g
Fiber 12 g
Sugar 1 g
Protein 25 g
Lean chunks of all-white, boneless, skinless chicken stir-fry bake in the oven with a wonderful (and classic!) mixture of tomatoes, mozzarella and Italian seasonings. Throw in the oven, toss together a salad and dinner is served! Prepared in the oven.
Cooking time: 30 minutes.
Calories 245
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 90 mg
Sodium 551 mg
Carbohydrates 9 g
Fiber 1 g
Sugar 2 g
Protein 37 g
Cauliflower, onions, shredded cheese, cream cheese and veggies slow cook in your crock-pot for a nourishing bowl of chili. Serve with a hunk of fresh bread and a side salad and you will have the whole family smiling about this creamy bowl of goodness. Prepared in the crock-pot.
Cooking time: 5-6 hours.
Calories 273
Total Fat 15 g
Saturated Fat 9 g
Cholesterol 44 mg
Sodium 725 mg
Carbohydrates 21 g
Fiber 7 g
Sugar 4 g
Protein 16 g
Bacon and mushrooms add delicious flavour to juicy boneless, skinless chicken thighs simmered in a tomato, balsamic and olive oil reduction. Sautéed and simmered on the stovetop.
Cooking time: 25 minutes.
Calories 245
Total Fat 9 g
Saturated Fat 2 1,5
Cholesterol 121 mg
Sodium 612 mg
Carbohydrates 8 g
Fiber 2 g
Sugar 3 g
Protein 32 g
A generous beef roast served with a side of homemade gravy made by you! French onion soup, cream of mushroom, a bit of vinegar and garlic and...voilà! A hearty meal is served. Slice the beef roast, pour the gravy on top and whip up some mashed potatoes and sautéed green beans for a classic meal. Prepared in the oven.
Cooking time: 2 hours.
Calories 337
Total Fat 12 g
Saturated Fat 4 g
Cholesterol 66 mg
Sodium 1,500 mg
Carbohydrates 16 g
Fiber 2 g
Sugar 4 g
Protein 37 g
A delicious and light entrée that's also fun to eat! All-white chunks of chicken, soy sauce, fresh ginger, teriyaki, green onions, and water chestnuts combine to make a generous filling for lettuce wraps. You simply need to provide the lettuce, warm the oh-so-tasty filling on the stovetop, fill, and enjoy! Prepared on the stovetop.
Cooking time: 10 minutes.
Calories 262
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 68 mg
Sodium 683 mg
Carbohydrates 9 g
Fiber 2 g
Sugar 4 g
Protein 36 g
The wonderful flavours of artichokes, black olives, red peppers, sausage, basil and mozzarella cheese melt together in a flour tortilla. Great to serve at a gathering or with a side salad for a scrumptious meal. Flour tortillas are provided. Baked in the oven.
Cooking time: 20 minutes.
Calories 497
Total Fat 24 g
Saturated Fat 8 g
Cholesterol 42 mg
Sodium 1,270 mg
Carbohydrates 48 g
Fiber 6 g
Sugar 5 g
Protein 22 g
Calories 420
Total Fat 20 g
Saturated Fat 6 g
Cholesterol 35 mg
Sodium 1,060 mg
Carbohydrates 41 g
Fiber 6 g
Sugar 5 g
Protein 19 g
Succulent braised pork with a tangy sweetness the whole family will enjoy. Red currant jam (how exotic!) has an excellent tart/sweet balance that tastes great with the pork and carrot stew. Prepared in the crock-pot.
Cooking time: 6-8 hours.
Calories 278
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 97 mg
Sodium 350 mg
Carbohydrates 21 g
Fiber 1 g
Sugar 14 g
Protein 33 g
The lovely flavour combination of lentils, garlic and sausage combine to make this hearty stew divine! A generous portion of mild sausage links are stewed in your crock-pot with lentils (full of fibre and delicious!), tomatoes, thyme and basil for a satisfying meal. Serve with a chunk of bread and dinner is done! Prepared in the crock-pot.
Cooking time: 4-5 hours.
Calories 585
Total Fat 39 g
Saturated Fat 13 g
Cholesterol 89 mg
Sodium 1,438 mg
Carbohydrates 32 g
Fiber 12 g
Sugar 4 g
Protein 26 g
One of our favourite shrimp dishes! A delicious blend of tomato, herbs, olive oil and of course, garlic. The large and succulent shrimp cook quickly and, when served with your favourite pasta, dinner is ready in minutes. Prepared on the stove-top.
Cooking time: 10 minutes.
Calories 293
Total Fat 20 g
Saturated Fat 3 g
Cholesterol 172 mg
Sodium 264 mg
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 24 g
Heart-healthy walnuts and vitamin-C rich spinach melt together with feta cheese and sour cream to create a unique, healthy and flavourful pasta sauce. Whole grain penne pasta is mixed with the sauce once it is cooked and you have a wonderfully delicious pasta dish ready in just under 20 minutes. Whole grain pasta provided. Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 635
Total Fat 29 g
Saturated Fat 9 g
Cholesterol 39 mg
Sodium 431 mg
Carbohydrates 79 g
Fiber 6 g
Sugar 4 g
Protein 22 g
Lean all-white fish fillets are topped with tomatoes, pesto, parmesan and garlic. Wrap it up in foil and bake in your oven for a healthy entree. Baked in the oven. Cooking time: 25 minutes
Cooking time: 25 minutes.
Calories 290
Total Fat 9 g
Saturated Fat 0 2,5
Cholesterol 60 mg
Sodium 360 mg
Carbohydrates 25 g
Fiber 4 g
Sugar 7 g
Protein 29 g
If our kids could eat tortellini every night for dinner, they probably would! A classic sauce (prepared by you!) of tomatoes, pesto, onions and garlic simmer on your stovetop while the cheese-filled tortellini boils away. Add the tortellini to the homemade sauce, mix it up, and voila! Perfect for a satisfying dinner at the end of a busy day. Tortellini provided. Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 478
Total Fat 12 g
Saturated Fat 5 g
Cholesterol 59 mg
Sodium 750 mg
Carbohydrates 74 g
Fiber 4 g
Sugar 5 g
Protein 20 g