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.
Who doesn't enjoy eating a drumstick?! A generous portion of juicy Alberta Platinum chicken drumsticks cook with a delicious chili and brown sugar sauce that will have you licking your fingers! Prepared in the oven or on the grill.
Cooking time: 60 minutes.
Calories 349
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 181 mg
Sodium 862 mg
Carbohydrates 19 g
Fiber 1 g
Sugar 14 g
Protein 46 g
Ooh yes! A warm blackberry sauce is served on top of perfectly barbequed minute steaks for a fancy (yet no fuss!) dinner. These tender, quick-cooking steaks are marinated in a blend of olive oil, lemon juice and rosemary, barbequed, and met with the wonderful blackberry sauce. Served with roasted potatoes, this meal is sure to impress! Prepared on the BBQ and stovetop.
Cooking time: 15 minutes.
Calories 364
Total Fat 21 g
Saturated Fat 7 g
Cholesterol 62 mg
Sodium 345 mg
Carbohydrates 9 g
Sugar 8 g
Protein 32 g
Fiber 0 g
Fiber 0 g
Tasty Asian flavours of fresh ginger, garlic, red peppers, broccoli & almonds make this beef and broccoli stir fry a winner. A quick pan-fry of the beef, followed by the addition of broccoli and red peppers make this meal come together in a flash on those busy evenings. Prepared on the stovetop.
Cooking time: 15 minutes.
Calories 396
Total Fat 20 g
Saturated Fat 8 g
Cholesterol 72 mg
Sodium 945 mg
Carbohydrates 13 g
Fiber 2 g
Sugar 5 g
Protein 35 g
Calories 396
Total Fat 20 g
Saturated Fat 8 g
Cholesterol 72 mg
Sodium 945 mg
Carbohydrates 13 g
Fiber 2 g
Sugar 5 g
Protein 35 g
This is a great dish for those carefree summer days when you need something low maintenance and kid-approved! A tender, juicy beef roast cooks long and slow in a delicious BBQ sauce so when everyone's hungry, you simply shred and enjoy! Prepared in the oven or slow cooker.
Cooking time: 3 hours (oven) or 7 hours (slow cooker).
Calories 447
Total Fat 14 g
Saturated Fat 5 g
Cholesterol 135 mg
Sodium 489 mg
Fiber 0 g
Sugar 10 g
Protein 59 g
Carbohydrates 18 g
Calories 408
Total Fat 13 g
Saturated Fat 5 g
Cholesterol 122 mg
Sodium 676 mg
Fiber 1 g
Sugar 13 g
Protein 54 g
When these pita pizzas are served at our house, they are eaten up in no time! A wonderful blend of olive oil, feta cheese, pesto, and sun-dried tomatoes is smothered on a pita and baked in the oven. The pita bread gets golden and crispy while the delicious flavours melt and meld to perfection. Pita is provided. Baked in the oven.
Cooking time: 15 minutes.
Calories 507
Total Fat 25 g
Saturated Fat 8 g
Cholesterol 33 mg
Sodium 1,179 mg
Carbohydrates 61 g
Fiber 5 g
Sugar 3 g
Protein 15 g
Juicy boneless, skinless chicken thighs are marinated in a sweet combination of honey, lime and cilantro. Grill these on the BBQ as the sun shines and the birds sing! Serve in a tortilla or on a summery salad. Yummy-ness! Prepared on the BBQ or in the oven.
Cooking time: 10 minutes (BBQ) or 35 minutes (oven).
Calories 250
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 187 mg
Sodium 101 mg
Carbohydrates 13 g
Fiber 0 g
Sugar 12 g
Protein 35 g
Calories 250
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 187 mg
Sodium 101 mg
Carbohydrates 13 g
Fiber 0 g
Sugar 12 g
Protein 35 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
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
What makes this dish sloppy joe-like? The ingredients of course! This is a healthified sloppy "jo" with lentils, celery, onions, ketchup and brown sugar. Flour tortillas are provided for you to enjoy roll-up style or to crisp in the oven to make homemade tortilla chips to dip in the sloppy "jo" mixture. Prepared in the crock-pot.
Cooking time: 4-6 hours.
Calories 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 0 mg
Carbohydrates 0 g
Fiber 0 g
Sugar 0 g
Protein 0 g
Calories 365
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 1,055 mg
Carbohydrates 64 g
Fiber 7 g
Sugar 12 g
Protein 14 g
Lean, all-white chicken stir fry tastes divine in this delicious blend of orange, soy, honey and garlic. Our family loves this kid-friendly meal! Quickly prepared on the stovetop and goes great on a bed of steamed rice or fresh spinach.
Cooking time: 15 minutes.
Calories 532
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 76 mg
Sodium 787 mg
Carbohydrates 103 g
Fiber 0 g
Sugar 96 g
Protein 32 g
Calories 190
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 66 mg
Sodium 674 mg
Carbohydrates 16 g
Fiber 0 g
Sugar 9 g
Protein 27 g
What a deliciously sweet meal. Pork stir fry is sauteed with a flavourful brown sugar and cinnamon mixture and then simmers with a sweet plum sauce. Serve over plain rice and all will enjoy! Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 288
Saturated Fat 2 g
Protein 33 g
Total Fat 7 g
Cholesterol 95 mg
Sodium 903 mg
Carbohydrates 21 g
Fiber 1 g
Sugar 4 g
Juicy shrimp mix with fragrant spices and get spiked with tequila to turn an ordinary weeknight dinner into amazing in less than 10 minutes! The Mexican flavours of tequila and red pepper flakes are spot-on. (Don't worry, the alcohol cooks out leaving only the tequila flavour)!
Cooking time: 10 minutes.
Calories 144
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 172 mg
Sodium 266 mg
Carbohydrates 2 g
Protein 23 g
Fiber 0 g
Sugar 0 g
A Thai restaurant favourite is about to become a favourite in your home. This Thai soup has a creamy, silky texture and is filled with the delicious flavours of chicken, lime, coconut and coriander. We add some peas and red peppers to the mix as well. Rice noodles (provided) is mixed in with the soup before serving. It's like a chicken noodle soup, Thai style! Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 277
Saturated Fat 4 g
Carbohydrates 35 g
Fiber 2 g
Protein 18 g
Total Fat 0 g
Cholesterol 0 mg
Sodium 0 mg
Sugar 0 g
Calories 282
Total Fat 7 g
Saturated Fat 4 g
Cholesterol 21 mg
Sodium 1,118 mg
Carbohydrates 37 g
Fiber 3 g
Sugar 3 g
Protein 19 g
Did you know that tuna is an excellent source of lean protein and high in essential Omega-3 fatty acids? This pasta dish uses canned tuna, basil pesto, heart-healthy chickpeas and roasted red peppers to create an uber-healthy and tasty pasta dish. Pasta is provided.
Cooking time: 15 minutes.
Calories 583
Total Fat 19 g
Saturated Fat 3 g
Cholesterol 19 mg
Sodium 662 mg
Carbohydrates 98 g
Fiber 9 g
Protein 25 g
Sugar 2 g
Calories 538
Total Fat 15 g
Saturated Fat 2 g
Cholesterol 17 mg
Sodium 578 mg
Carbohydrates 91 g
Fiber 8 g
Protein 25 g
Peanut noodles (rice noodles in a peanut sauce) served with chicken, carrots and the classic flavours of peanut, lime and garlic. A delightful summer dish. Prepared on the stove top.
Cooking time: 20 minutes.
Calories 272
Total Fat 11 g
Carbohydrates 25 g
Fiber 3 g
Protein 20 g
Saturated Fat 2 g
Cholesterol 41 mg
Sodium 852 mg
Sugar 11 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
A slightly lighter version of the delicious Indian dish we all love (no butter, less cream)! We also use tender, lean, high-protein turkey stir-fry for a bit of a change. This (non-spicy) dish is sure to satisfy on those evenings you feel like a savoury, exotic break from the norm (grilled cheese!). Prepared on the stovetop.
Cooking time: 35-45 minutes.
Calories 187
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 42 mg
Sodium 443 mg
Carbohydrates 17 g
Fiber 3 g
Sugar 9 g
Protein 16 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
A wonderful shrimp entrée with garlic, onions, feta cheese and tomatoes. Quickly sauté the shrimp, allow the feta/tomato mix to melt-in and enjoy this quick-to-prepare, divine-tasting entree! Prepared on the stovetop.
Cooking time: 10 minutes.
Calories 224
Total Fat 11 g
Saturated Fat 4 g
Cholesterol 189 mg
Sodium 406 mg
Carbohydrates 4 g
Fiber 0 g
Sugar 1 g
Protein 26 g
Pork side ribs are marinated in a Korean-inspired blend of soy sauce, honey, sesame oil and orange juice. Sticky and delicious...just as ribs should be. Prepared in the slow-cooker.
Cooking time: 6-8 hours.
Calories 481
Total Fat 20 g
Saturated Fat 5 g
Cholesterol 150 mg
Sodium 600 mg
Carbohydrates 11 g
Fiber 0 g
Sugar 8 g
Protein 32 g
Two wonderful cheeses melt into the macaroni pasta for gooey goodness. The pesto adds just the right amount of flavour and distinction to satisfy even the most discerning palates! Yum - mouths will water just thinking about this comfort food. Prepared on the stovetop.
Cooking time: 25 minutes.
Calories 528
Total Fat 20 g
Saturated Fat 10 g
Cholesterol 45 mg
Sodium 349 mg
Carbohydrates 62 g
Fiber 2 g
Sugar 7 g
Protein 23 g
This beef stew recipe is a classic combination of butter, onion soup and parsley. Sprinkle with parmesan cheese (provided) and serve over egg noodles for a great meal. Prepared in the crock-pot.
Cooking time: 6-8 hours.
Calories 280
Total Fat 14 g
Saturated Fat 7 g
Cholesterol 75 mg
Sodium 750 mg
Carbohydrates 3 g
Fiber 0 g
Sugar 1 g
Protein 34 g
Boneless, skinless chicken breasts marinate in a flavourful combination of soy sauce, ketchup and more. The flavour from this marinade stays with the chicken, even after you grill it. Prepared on the BBQ or in the oven.
Cooking time: 15-45 minutes.
Calories 353
Total Fat 21 g
Saturated Fat 2 g
Cholesterol 87 mg
Sodium 1,407 mg
Carbohydrates 4 g
Fiber 0 g
Sugar 3 g
Protein 36 g
This quick-cooking stir fry tastes great served over steamed rice or rice noodles. The lean beef stir fry marinates in a delicious fresh ginger and oyster sauce blend which is complimented by a generous serving of green beans to make a complete meal. Prepared on the stove-top.
Cooking time: 20 minutes.
Calories 205
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 47 mg
Sodium 471 mg
Carbohydrates 9 g
Fiber 2 g
Sugar 3 g
Protein 28 g
Diced pineapple with red onions and lime juice make these boneless pork chops hot weather ready! Once the tasty pork chops are cooked, serve each one with a dollop of the pineapple salsa. A perfect summer dish! Prepared in the oven or on the BBQ.
Cooking time: 25-30 minutes.
Calories 219
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 95 mg
Sodium 79 mg
Carbohydrates 6 g
Fiber 1 g
Sugar 5 g
Protein 32 g
A classic for your summertime BBQ. Hanger steaks (a thin, tender cut of meat) are marinated with rosemary, thyme, a hint of garlic and soy sauce to create a moist and oh-so-delicious steak delight! Serve on a salad or alongside baked potatoes. Prepared on the BBQ. ***Hanger steaks are best cooked at high heat to medium-rare or medium***
Cooking time: 15 minutes.
Calories 311
Total Fat 19 g
Saturated Fat 8 g
Cholesterol 71 mg
Sodium 678 mg
Carbohydrates 1 g
Fiber 0 g
Sugar 0 g
Protein 31 g
Whole sausage links are browned and simmered with the delectable flavours of kidney beans, baked beans, a hint of cumin and marinara sauce. Add some frozen peas (provided) and you have a totally delicious chunky soup. Dunk a hunk of fresh bread into the chili for a light and satisfying dinner. Prepared on the stovetop.
Cooking time: 30 minutes.
Calories 550
Total Fat 38 g
Saturated Fat 13 g
Cholesterol 86 mg
Sodium 1,140 mg
Carbohydrates 30 g
Fiber 7 g
Sugar 14 g
Protein 24 g