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 barbecued Wagyu sirloin steaks for a fancy (yet, no fuss!) dinner. The Wagyu steaks are marinated in a blend of olive oil, lemon juice and rosemary, grilled on the barbecue and served with the wonderful blackberry sauce. Served with roasted potatoes -- this meal is sure to impress! Prepared on the BBQ and stovetop.
Cooking time: 20 minutes.
Calories 364
Total Fat 19 g
Saturated Fat 7 g
Cholesterol 62 mg
Sodium 345 mg
Carbohydrates 9 g
Fiber 0 g
Sugar 8 g
Protein 32 g
Calories 313
Total Fat 17 g
Saturated Fat 6 g
Cholesterol 54 mg
Sodium 462 mg
Carbohydrates 10 g
Fiber 1 g
Sugar 9 g
Protein 28 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
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
These tasty, filling and vegan sloppy joes are the perfect way to relive your favourite childhood classic -- with a twist! We sub the beef with high-fibre, high-folate, protein-packed lentils and add in a few interesting flavours to satisfy both adults and kids alike! We promise even the die-hard omnivores in your life will be digging in and licking their fingers! Sauté the onion, pepper, spice mixture on the stove. Add in your cooked lentils, let the delicious mixture simmer for a few minutes then pile it on some whole wheat buns (provided) and top with sliced avocado, sauerkraut, and maybe some hot sauce.
Cooking time: 35 minutes.
Calories 182
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 521 mg
Carbohydrates 35 g
Fiber 14 g
Sugar 5 g
Protein 11 g
Calories 182
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 521 mg
Carbohydrates 35 g
Fiber 14 g
Sugar 5 g
Protein 11 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
These are so much fun to make and even better to eat! A generous blend of black beans, corn, red peppers, onions, cheese and diced all-white chicken fill flour tortillas and bake in your oven for 15 minutes. They look like a pillow of goodness when they are complete. Prepared in the oven. Flour tortillas provided.
Cooking time: 15 minutes.
Calories 400
Total Fat 11 g
Saturated Fat 4 g
Cholesterol 51 mg
Sodium 713 mg
Carbohydrates 44 g
Fiber 5 g
Sugar 3 g
Protein 31 g
Juicy boneless, skinless chicken breasts are coated with delicious, crunchy coconut flakes and baked in the oven. Drizzle the baked chicken with a sweet and tangy sauce that blends brown sugar, cinnamon and ginger. Devour with anything from steamed rice to a fresh salad. So good!
Cooking time: 25 minutes.
Calories 329
Total Fat 14 g
Saturated Fat 11 g
Cholesterol 87 mg
Sodium 284 mg
Carbohydrates 14 g
Fiber 2 g
Sugar 2 g
Protein 36 g
Nothing gives shrimp better flavour than cooking them on the grill! Tender large (tail on) shrimp are marinated in a tangy homemade BBQ sauce (of sorts), stacked onto bamboo skewers (provided) and grilled to perfection. Super quick and easy -- these shrimp skewers are perfect as an appy for your backyard summer get-together or as a weeknight meal served with corn on the cob or over a bed of greens. Too easy!
Cooking time: 40-70 minutes (including marinating time).
Calories 268
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 227 mg
Sodium 527 mg
Carbohydrates 5 g
Fiber 1 g
Sugar 2 g
Protein 31 g
We love this beef stir fry! Tangy teriyaki sauce enhances the tender, perfectly-sliced beef which mingles with red bell peppers, fresh ginger, garlic, and green peas for a complete meal. Prepared on the stovetop.
Cooking time: 15 minutes.
Calories 318
Total Fat 17 g
Saturated Fat 6 g
Cholesterol 53 mg
Sodium 1,474 mg
Carbohydrates 13 g
Fiber 3 g
Sugar 8 g
Protein 27 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
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
Your house will smell fantastic when you come home to this dish! Boneless, skinless, chicken stir fry slow cooks all day in a wonderful Asian-inspired sauce with fresh ginger, hoisin, carrots, celery and onions. So good! This would taste great served over steamed jasmine rice and some green beans! Prepared in the slow cooker.
Cooking time: 6-8 hours.
Calories 178
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 80 mg
Sodium 680 mg
Carbohydrates 6 g
Fiber 1 g
Sugar 5 g
Protein 32 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
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
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
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
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
For those beautiful fall evenings that call for dinner on the grill! Juicy, tender natural sirloin steaks 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 and corn on the cob. Prepared on the BBQ.
Cooking time: 20 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
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
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