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.
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
Simply marvellous! A lean pork tenderloin bakes in your oven with an apricot glaze that is out of this world. These flavourful pork tenderloins are so juicy and delicious with the glaze...everyone will be asking for seconds! Baked in the oven.
Cooking time: 40 minutes.
Calories 4
Calories 252
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 70 mg
Sodium 377 mg
Carbohydrates 18 g
Fiber 0 g
Sugar 12 g
Protein 33 g
A classic combination of flavours to please the taste buds. All-white, diced chicken is mixed with a cheesy-barbecue mixture of cheddar cheese, BBQ sauce and red onions. Spread the mixture onto flour tortillas and bake in the oven for packets of goodness. Tortillas provided. Prepared in the oven.
Cooking time: 20 minutes.
Calories 300
Total Fat 10 g
Saturated Fat 4 g
Cholesterol 47 mg
Sodium 527 mg
Carbohydrates 34 g
Fiber 2 g
Sugar 8 g
Protein 23 g
Perfectly sliced and tender chicken stir-fry is mixed with cashews in a delicious sauce. A ginger and lime marinade makes this nutty chicken dish burst with flavour. Great served over jasmine rice. Prepared on the stovetop.
Cooking time: 20 minutes.
Calories 267
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 88 mg
Sodium 1,000 mg
Carbohydrates 11 g
Fiber 1 g
Sugar 2 g
Protein 38 g
All of the traditional flavours of Korea -- thin sliced beef-stir fry marinated in soy sauce, ginger and sesame oil. A quick sear in the pan and it's ready to devour. Rice noodles are also provided to round out this yummy dish! Prepared on the stovetop.
Cooking time: 15 minutes.
Calories 600
Total Fat 24 g
Saturated Fat 8 g
Cholesterol 62 mg
Sodium 1,390 mg
Carbohydrates 62 g
Fiber 2 g
Sugar 5 g
Protein 31 g
A "non-meat" meatloaf that is anything but boring! Lentils (high in protein), bulgur (a whole grain wheat), oats, and all of the traditional meatloaf accompaniments make this loaf a winner! Bake in the oven. When it's ready, slice and serve on top salads, in a pita as a "burger," or even with a bit of gravy as traditionally served. If you love trying new, healthy, tasty vegetarian entrees, give this one a try!
Cooking time: 75-90 minutes.
Calories 240
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 800 mg
Carbohydrates 43 g
Fiber 9 g
Sugar 8 g
Protein 10 g
Our paprika shrimp cooks-up in no time and is full of flavour. Paprika, garlic, parsley, tomatoes and a hint of white wine make this large shrimp dish oh-so-tasty! Prepared on the stovetop.
Cooking time: 10 minutes.
Calories 177
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 172 mg
Sodium 192 mg
Carbohydrates 3 g
Fiber 1 g
Sugar 0 g
Protein 23 g
A customer favourite that we are happy to bring back (because we love it too)! Parmesan cheese, breadcrumbs and Dijon mustard coat boneless pork chops as they bake in your oven. They not only smell great, but taste great too! Prepared in the oven.
Cooking time: 35-40 minutes.
Calories 305
Total Fat 11 g
Saturated Fat 4 g
Cholesterol 105 mg
Sodium 472 mg
Carbohydrates 11 g
Fiber 1 g
Sugar 1 g
Protein 39 g
A lean pork roast is drizzled with a sweet & sticky date sauce. The sauce simmers with apple juice, dates, a hint of honey, cinnamon and more. As it reduces and thickens, it becomes the perfect compliment to sliced pork roast. Prepared in the oven and on the stovetop.
Cooking time: 1 hour.
Calories 316
Total Fat 11 g
Saturated Fat 5 g
Cholesterol 107 mg
Sodium 364 mg
Carbohydrates 22 g
Fiber 1 g
Sugar 19 g
Protein 33 g
The spinach in this pasta bake makes it both satisfying and healthy. Sauté the spinach with a bit of garlic, mix it with the ricotta cheese, mozzarella, and pesto mixture, and finally toss with whole grain penne pasta. Bake in the oven for 10-15 minutes and you have a great pasta bake ready to be enjoyed. Prepared in the oven. Whole grain penne provided.
Cooking time: 30 minutes.
Calories 502
Total Fat 15 g
Saturated Fat 6 g
Cholesterol 32 mg
Sodium 370 mg
Carbohydrates 79 g
Fiber 6 g
Sugar 3 g
Protein 24 g
A classic creamy beef stroganoff entrée which cooks all day long in your slow cooker for a delicious weeknight meal. Tender chunks of beef stew are infused with the flavours of parsley and sour cream. Boil some egg noodles (not provided) when you get home, and in 10 minutes a wonderful meal is ready. Prepared in the slow cooker.
Cooking time: 4-6 hours.
Calories 445
Total Fat 20 g
Saturated Fat 9 g
Cholesterol 142 mg
Sodium 345 mg
Carbohydrates 8 g
Fiber 1 g
Sugar 2 g
Protein 54 g
A sweet chili sauce blend simmers with juicy boneless, skinless chicken stir fry until a delicious Thai-inspired meal is created! The wonderful flavours of coconut milk, sweet chili sauce and a hint of lime make this entrée one you will definitely want to try. Prepared on the stovetop.
Cooking time: 25 minutes.
Calories 259
Total Fat 10 g
Saturated Fat 8 g
Cholesterol 87 mg
Sodium 168 mg
Carbohydrates 6 g
Fiber 0 g
Sugar 4 g
Protein 35 g
No canned soup in this classic, comforting recipe! Tuna, egg noodles, mushrooms, celery and peas combine to create an easy weeknight meal. Serve piping hot out of the oven and you will have the whole family licking their plates. Prepared on the stovetop and in the oven. Noodles provided.
Cooking time: 30 minutes.
Calories 419
Total Fat 19 g
Saturated Fat 12 g
Cholesterol 87 mg
Sodium 514 mg
Carbohydrates 36 g
Fiber 3 g
Sugar 7 g
Protein 26 g
Who knew vegetarian could taste so good? Chickpeas (great source of protein), feta cheese, black olives, sun-dried tomatoes, spinach, carrots and more combine for the tastiest vegetarian wrap you'll have! Tortillas are provided. Baked in the oven.
Cooking time: 20 minutes.
Calories 290
Total Fat 10 g
Saturated Fat 4 g
Cholesterol 17 mg
Sodium 800 mg
Carbohydrates 40 g
Fiber 6 g
Sugar 5 g
Protein 11 g
Juicy chicken thighs are charred quickly on the grill and glazed with a sticky, delicious sauce that includes orange juice, brown sugar and Worcestershire. Some of the zesty sauce is saved to dip the juicy chicken in. We like ours sliced and wrapped in butter lettuce leaves for a tasty, light meal that lets us take advantage of the grill while we still can!
Cooking time: 25 minutes.
Calories 316
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 120 mg
Sodium 635 mg
Carbohydrates 29 g
Sugar 27 g
Protein 31 g
Fiber 0 g