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The Menu

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.

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Vegetarian
Gluten Free
Dairy Free

July 2025

Creamy Pumpkin Chicken Casserole

NUTRITIONAL FACTS

If you enjoy pumpkin, this dish is for you! A hearty, delicious and easy fall meal that is also dairy, sugar, and gluten-free! Stir-fry lean chunks of chicken with some garlic, onions and cauliflower, combine it with the creamy pumpkin sauce and broil it in the oven casserole-style. Serve over a bed of spinach or roasted spaghetti squash for a satisfying weeknight meal. Yum!

Cooking time: 25-30 minutes.

Calories 218

Total Fat 5 g

Saturated Fat 3 g

Cholesterol 68 mg

Sodium 495 mg

Carbohydrates 14 g

Fiber 5 g

Sugar 5 g

Protein 30 g

Fish Italiano

NUTRITIONAL FACTS

This yummy dish makes it easy to squeeze more fish into your weekly meal planning. Mild, family-friendly haddock combines with classic Italian flavours -- black olives, tomatoes and extra virgin olive oil -- for a quick and light mid-week dinner. Simmer on the stovetop and serve over wild rice (not provided).

Cooking time: 15 minutes.

Calories 179

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 75 mg

Sodium 288 mg

Carbohydrates 5 g

Fiber 1 g

Sugar 2 g

Protein 26 g

Maple Glazed Pork

NUTRITIONAL FACTS

Pure Canadian maple syrup enhances the Dijon mustard & spice mix to make this pork roast especially juicy and oh-so-tasty. We've been asked several times to bring this back!  Prepared in the slow cooker or in the oven. 

Cooking time: 1-10 hours.

Calories 335

Total Fat 10 g

Saturated Fat 4 g

Cholesterol 124 mg

Sodium 456 mg

Carbohydrates 19 g

Fiber 0 g

Sugar 16 g

Protein 40 g

Pasta Spirals with Pepperoni and Tomato

NUTRITIONAL FACTS

A comforting supper dish perfect for the entire family. Fun pasta spirals (cavatappi), pepperoni, parsley and tomatoes make this a family favourite.  Prepared on the stovetop.  Pasta provided.

Cooking time: 20 minutes.

Calories 447

Total Fat 13 g

Saturated Fat 3 g

Cholesterol 18 mg

Sodium 459 mg

Carbohydrates 70 g

Fiber 5 g

Sugar 4 g

Protein 15 g

Quinoa Fiesta Bake

NUTRITIONAL FACTS

It's like a (meatless) party in your mouth! Quinoa, black beans, corn and mild green chilies are covered with a delicious from-scratch enchilada sauce and baked in the oven until you have protein-packed cheesy goodness. This dish is easy to assemble ahead and bake when you're ready-to-eat. Plus, leftovers are delicious so it's perfect to have for lunch the next day! Cooked on the stovetop and baked in the oven. Note: this dish has medium heat.

Cooking time: 35-40 minutes.

Calories 320

Total Fat 13 g

Saturated Fat 7 g

Cholesterol 29 mg

Sodium 542 mg

Carbohydrates 36 g

Fiber 5 g

Sugar 4 g

Protein 16 g

Sausage Pepperonata

NUTRITIONAL FACTS

Mild custom-made sausage links bake in your oven with a scrumptious mix of tomatoes, red peppers, parsley and a hint of smoky flavour. Serve with rice (provided) and you will enjoy a tasty sausage feast. Prepared in the oven.  **Rice provided. 

Cooking time: 40 minutes.

Calories 590

Total Fat 32 g

Saturated Fat 11 g

Cholesterol 76 mg

Sodium 837 mg

Carbohydrates 54 g

Fiber 2 g

Sugar 2 g

Protein 19 g

Slow Cooker Beef and Pumpkin Chili

NUTRITIONAL FACTS

This thick, meaty and bean-less slow cooker chili is just so tasty. Our kids gobble it up! The unique spice blend gives it a complex flavour and very subtle heat. The pumpkin adds just the right amount of natural sweetness -- not to mention a healthy amount of vitamin A, vitamin C and fiber. The best part? After browning the lean, natural beef on your stovetop, throw it all in your slow cooker and come home to an amazing meal that tastes even more amazing for lunch the next day (if there's leftovers)!

Cooking time: 6-7 hours.

Calories 358

Total Fat 16 g

Saturated Fat 6 g

Cholesterol 72 mg

Sodium 962 mg

Carbohydrates 30 g

Fiber 9 g

Sugar 4 g

Protein 28 g

Slow Cooking Taco Beef

NUTRITIONAL FACTS

Okay...we know you love pulled pork tacos, but what about pulled beef?  The meat in this dish is so yummy and tender.  A beef roast slow cooks in your slow cooker with the wonderful flavours of chili powder, salsa, corn and more.  Once it's cooked and shredded, crinkle some tortilla chips on top or spoon them into corn tortillas and enjoy.  Prepared in the slow cooker.

Cooking time: 6-8 hours.

Calories 475 total

Saturated Fat 10 g

Cholesterol 90 mg

Sodium 585 mg

Carbohydrates 11 g

Fiber 2 g

Protein 40 g

Total Fat 29 g

Sugar 2 g

Sweet Chili Sauce Chicken Stir Fry

NUTRITIONAL FACTS

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

Thai Coconut and Chicken Soup

NUTRITIONAL FACTS

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

Vegetable Makhani in a Creamy Cashew Sauce

NUTRITIONAL FACTS

Green beans, sliced okra, tomatoes, cauliflower & more combine to make a healthy and filling vegetarian dish. A wonderful spice blend along with a bit of cream and cashews brings these unique flavours together. If you like your veggies and want to try something full of flavour, give this a try! Prepared on the stovetop. 

Cooking time: 20 minutes.

Calories 243

Total Fat 17 g

Saturated Fat 10 g

Cholesterol 43 mg

Sodium 574 mg

Carbohydrates 19 g

Fiber 5 g

Sugar 6 g

Protein 6 g

Zesty Sauced Ribs

NUTRITIONAL FACTS

Pork side ribs are slow-cooked in a zesty rib sauce that will have you licking your fingers!  Ketchup, mustard, brown sugar and more...the classic fixings for a rib sauce.  Prepared in the crock-pot or in the oven.

Cooking time: 2-8 hours.

Calories 509

Total Fat 28 g

Saturated Fat 4 g

Cholesterol 170 mg

Sodium 364 mg

Carbohydrates 15 g

Fiber 0 g

Sugar 14 g

Protein 36 g

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August 2025

Beef Dippers

NUTRITIONAL FACTS

A delicious beef roast slow cooks all day in your crockpot with a wonderful marinade that will have you drooling! Shred or slice the beef, serve on crusty rolls and use the au jus for dipping! Prepared in the crockpot.

Cooking time: 6-8 hours.

Calories 258

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 70 mg

Sodium 1,300 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 42 g

Black Bean & Feta Quesadillas

NUTRITIONAL FACTS

We (and our kids) can't get enough of the variety of quesadilla combinations out there.  This vegetarian option combines black beans, mozzarella and feta cheeses, marinara sauce and red peppers.  An all-around tasty meal.  Prepared in the oven.  Tortillas provided.

Cooking time: 20 minutes.

Calories 359

Total Fat 12 g

Saturated Fat 7 g

Cholesterol 37 mg

Sodium 800 mg

Carbohydrates 55 g

Fiber 7 g

Protein 20 g

Sugar 9 g

Chicken Parmigiana

NUTRITIONAL FACTS

Mozzarella with tomato marinara, breadcrumbs and oregano coat boneless, skinless chicken breasts as they bake in the oven. A simple classic that will please all palates. Baked in the oven.

Cooking time: 40 minutes.

Calories 260

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 93 mg

Sodium 293 mg

Carbohydrates 11 g

Fiber 1 g

Sugar 4 g

Protein 39 g

Crispy Chicken

NUTRITIONAL FACTS

Lean boneless, skinless chicken breasts are coated in a deliciously crispy coating of crisped rice cereal and a bit of butter to keep them nice and juicy.  A delicious meal the whole family will love!  Prepared in the oven. 

Cooking time: 40 minutes.

Calories 263

Total Fat 10 g

Saturated Fat 5 g

Cholesterol 107 mg

Sodium 202 mg

Carbohydrates 6 g

Fiber 0 g

Sugar 1 g

Protein 35 g

Honey Pecan Pork Chops

NUTRITIONAL FACTS

Honey-coated pecans toast in the oven with a touch of ginger while you bake the boneless pork chops.  If you enjoy the sound of a honey-pecan combo in your mouth, you will love this entrée.  Baked in the oven. 

Cooking time: 30 minutes.

Calories 260

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 95 mg

Sodium 378 mg

Carbohydrates 10 g

Fiber 1 g

Sugar 9 g

Protein 33 g

Hong Kong Chicken Drumsticks

NUTRITIONAL FACTS

Juicy and flavourful is the best way to describe these beauties.  A delectable sauce of sesame oil, black bean sauce, cilantro and garlic coat the Alberta Platinum drumsticks as they bake in your oven.  Serve alongside some roasted potato "fries" and you have a complete meal.  Prepared in the oven. 

Cooking time: 45-60 minutes.

Calories 348

Total Fat 13 g

Saturated Fat 3 g

Cholesterol 187 mg

Sodium 575 mg

Carbohydrates 7 g

Fiber 0 g

Sugar 6 g

Protein 47 g

Lemon & Ginger Shrimp

NUTRITIONAL FACTS

Large entrée-sized shrimp are flavoured with a lemon, fresh ginger and olive oil marinade. Give the shrimp a quick sauté and serve over rice noodles for a light, zesty and totally delicious meal.  Prepared on the stovetop.

Cooking time: 15 minutes.

Calories 210

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 172 mg

Sodium 169 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 23 g

Calories 210

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 172 mg

Sodium 169 mg

Carbohydrates 2 g

Fiber 0 g

Sugar 0 g

Protein 23 g

Linguine with Chicken and Veggies

NUTRITIONAL FACTS

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

Melt in your Mouth Beef

NUTRITIONAL FACTS

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

Roasted Pork with Delicious Date Sauce

NUTRITIONAL FACTS

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

Southwest Style Cheesy Lentils & Brown Rice

NUTRITIONAL FACTS

This zesty and hearty vegetarian meal is the perfect addition to your Meatless Monday rotation! Green chiles, tomatoes and red peppers combine with southwestern spices and melty cheese to create the perfect comfort food. The best part -- throw everything into your slow cooker (or Instant Pot!) and forget about it until it's time to eat!

Cooking time: 4 hours (Instant Pot: 50 minutes).

Calories 289

Total Fat 8 g

Saturated Fat 4 g

Cholesterol 23 mg

Sodium 939 mg

Carbohydrates 40 g

Fiber 10 g

Sugar 4 g

Protein 16 g

Calories 289

Total Fat 8 g

Saturated Fat 4 g

Cholesterol 23 mg

Sodium 939 mg

Carbohydrates 40 g

Fiber 10 g

Sugar 4 g

Protein 16 g

Zuppa Toscana

NUTRITIONAL FACTS

We think one of the best things about fall is soup! Coming home to this rich, creamy soup in your slow cooker is perfect for those windy, dreary autumn days. Brown our custom-made Italian fennel ground sausage with some onions and garlic. Toss the cooked meat with the broth, spices and potatoes into your slow cooker and, just before serving, add in some kale and coconut milk (we promise the coconut milk adds creaminess, not coconut-iness!). At the end of the day you will be enjoying this hearty, flavourful soup. Did we also mention our version is gluten- and dairy-free?!

Cooking time: 4-8 hours.

Calories 413

Total Fat 27 g

Saturated Fat 10 g

Cholesterol 57 mg

Sodium 946 mg

Carbohydrates 29 g

Fiber 5 g

Sugar 2 g

Protein 16 g

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