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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

Artichoke & Spinach Pasta Bake

NUTRITIONAL FACTS

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

Chicken Cacciatore

NUTRITIONAL FACTS

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

Chicken with Warm Cinnamon Berry Chutney

NUTRITIONAL FACTS

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

Cranberry Pork Chops

NUTRITIONAL FACTS

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

Dijon & Herb Rubbed Beef Roast

NUTRITIONAL FACTS

A delicious beef roast is generously rubbed with herbs and Dijon mustard. A side gravy consisting of carrots, garlic, Dijon and beef broth completes this meal to make an elegant and mouth-watering dish. Prepared in the crock-pot.

Cooking time: 6-10 hours.

Calories 265

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 62 mg

Sodium 1,141 mg

Carbohydrates 9 g

Fiber 1 g

Sugar 2 g

Protein 39 g

Honey Apple Pulled Pork

NUTRITIONAL FACTS

The combination of a tender pork roast with honey, apples, ginger and onions is the perfect blend of savoury and sweet. Stick it in the slow cooker, go about your day, then come home to an amazing-smelling house and a delicious meal! Best part? Leftovers for lunch the next day. Prepared in the slow cooker.

Cooking time: 6-10 hours.

Calories 309

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 84 mg

Sodium 635 mg

Carbohydrates 19 g

Fiber 2 g

Sugar 13 g

Protein 34 g

Irish Beef Stew

NUTRITIONAL FACTS

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

Jambalaya

NUTRITIONAL FACTS

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

Kauai Mango Chicken Wraps

NUTRITIONAL FACTS

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

Mexican Tortilla Pie

NUTRITIONAL FACTS

Oh, yum.  Yes, that may be the first sentence you utter after trying this Mexican-inspired "pie."  This dish is almost like a cheese dip but more like a pie.  Layers of flour tortillas, black beans, corn, tomatoes, cream cheese and cheddar cheese slow cook in your crock-pot for an amazing dish.  You could even serve this as an appetizer at a party.  This can be prepared in the slow-cooker (it gets a bit messy when you remove it, but the taste is worth it!) or in the oven.  Tortillas provided. 

Cooking time: 1-6 hours.

Calories 600

Total Fat 20 g

Saturated Fat 9 g

Cholesterol 41 mg

Sodium 1,273 mg

Carbohydrates 82 g

Fiber 13 g

Sugar 11 g

Protein 23 g

Sweet and Sour Shrimp

NUTRITIONAL FACTS

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

Turkey Stew with Kidney Beans and Pesto

NUTRITIONAL FACTS

This entrée is a great one-pot meal that makes a delicious and satisfying dinner any night of the week...but can also be a hearty and portable lunch. Low-fat, all-white turkey stir-fry is browned with onions, spices and basil pesto. The meat then simmers with a tasty blend of carrots, celery, red bell peppers and kidney beans on your stovetop. The result is an interesting and delicious stew the whole family will love!

Cooking time: 40-45 minutes.

Calories 236

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 57 mg

Sodium 496 mg

Carbohydrates 25 g

Fiber 7 g

Sugar 4 g

Protein 28 g

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August 2025

Apricot and Ginger Glazed Pork Tenderloin

NUTRITIONAL FACTS

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

Beef Burrito Mexi-Wraps

NUTRITIONAL FACTS

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 Bean Linguine

NUTRITIONAL FACTS

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

Bow Tie Pasta with Bacon and Kale

NUTRITIONAL FACTS

This quick and easy, crowd-pleasing dish is perfect for those busy weeknights when time seems to be going ten times faster than you'd like it to. Or those nights when you want to eat something comforting and delicious without a lot of effort. Yes, this has pasta and bacon...but it also has a full head of kale in it. Balance, people! Prepared on the stovetop. ***Will need to add a bit of your own olive oil during preparation***

Cooking time: 30 minutes.

Calories 516

Total Fat 26 g

Saturated Fat 8 g

Cholesterol 47 mg

Sodium 1,009 mg

Carbohydrates 46 g

Fiber 3 g

Sugar 1 g

Protein 26 g

Bruschetta Chicken

NUTRITIONAL FACTS

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

Cheesy White Chili with Cauliflower

NUTRITIONAL FACTS

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

Chicken Thighs with Balsamic Reduction

NUTRITIONAL FACTS

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

Parmesan Crusted Haddock

NUTRITIONAL FACTS

A delicious, light and easy weeknight meal that combines a few tasty ingredients with mild, tender wild-caught haddock...a dish that will satisfy even non-fish-lovers!

Cooking time: 20 minutes.

Calories 242

Total Fat 13 g

Saturated Fat 5 g

Cholesterol 71 mg

Sodium 315 mg

Carbohydrates 1 g

Fiber 0 g

Sugar 0 g

Protein 29 g

Savoury Simmered Beef

NUTRITIONAL FACTS

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

Shrimp Italiano

NUTRITIONAL FACTS

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

Spa Chicken

NUTRITIONAL FACTS

Who doesn’t love the "Spa"? Rest assured everyone will indulge in this flavourful dish. Boneless, skinless chicken breasts are baked in a deliciously light Dijon, lemon and olive oil dressing. Serve over a bed of greens and you will feel completely satisfied (and healthy)! Prepared on the stovetop and in the oven.

Cooking time: 30 minutes.

Calories 267

Total Fat 11 g

Saturated Fat 2 g

Cholesterol 87 mg

Sodium 558 mg

Carbohydrates 3 g

Fiber 0 g

Sugar 0 g

Protein 36 g

Warming Red Lentil Curry with Chickpeas

NUTRITIONAL FACTS

This comforting, satisfying and delicious dish is also (surprisingly!) kid-friendly. It's the perfect weeknight meal to warm you up, fill your belly and keep you feeling energized through that after-dinner lull. Simply boil the lentils on the stovetop; sauté the onions, garlic, ginger and spices. Then add in your cooked lentils and flavourful sauce and simmer for 20 minutes. Full of protein and anti-inflammatory spices, this curry has a bit of kick -- we serve ours over Basmati rice (provided) with a dollop of plain Greek yogurt.

Cooking time: 20 minutes.

Calories 235

Total Fat 2 g

Sodium 495 mg

Carbohydrates 44 g

Fiber 15 g

Sugar 2 g

Protein 13 g

Saturated Fat 0 g

Cholesterol 0 mg

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