WINTER 19 18 We love calories. The good ones at least. We re always looking for healthy ways to fuel our movement and understand that good and nutrient dense food is often highly caloric. A single tablespoon of contains 12 calories. Half of an avocado clocks in at about 16 calories. And both foods are considered amongst the healthiest fats on the planet. While we re huge proponents of eating lots of the good stuff, we also recognize that there may be times when monitoring caloric intake is a priority for some. If you re looking to keep things light, we ve got a few suggestions. PRO TIPS LEMON JUICE IN LIEU OF DRESSING GREENS INSTEAD OF GRAINS Many of our dressings are made with extra virgin olive oil. Ask for a fresh squeeze of lemon juice instead. While fibrous and full of energy, grains like brown rice and quinoa (technically a seed) are also quite caloric. Substitute leafy greens like arugula, kale, or spinach or in romaine their place in their for a place little for colour. spinach a little colour. in their colour. place for a little colour. GO LIGHT ON THE DAIRY We love cheese. We could eat platters of it (with a little vino of course). But we also know it can be pretty caloric. If you re looking to keep things light, hold the queso. DON T GO NUTS Nuts (and seeds) are rich in healthy monounsaturated fats, magnesium, potassium and antioxidants like vitamin E. They re also quite caloric. If you're mindful of the numbers, ask for a half portion.
CALORIES SATURATED IRON SMOOTHIES MR. PEANUT V GF 397 21 3 74 42 8 22 14 4 9 21 2 organic peanut butter (unsweetened), banana, organic cacao, dates, almond milk (unsweetened) ALMOND BROTHERS V GF 452 3 7 76 43 9 2 12 4 9 325 3 organic almond butter (unsweetened), toasted almonds, banana, coconut, vanilla, dates, almond milk (unsweetened) THE NOTORIOUS G.R.E. V GF 9 1 12 19 4 1 3 33 76 137 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN V GF 198 5 1 82 35 6 23 5 292 45 78 2 peaches, cashews, kale, spinach, banana,, coconut water BLUE MAGIC V GF 289 13 2 61 42 9 24 6 4 9 125 2 blueberries, dates, organic almond butter (unsweetened), chia, lemon juice, banana, flax, coconut water SNACKS GOLDEN CARROT SOUP (CUP) V GF 292 24 16 963 21 4 9 3 985 1 51 1 turmeric roasted carrots blended smooth w/ red curry, lime + coconut milk GOLDEN CARROT SOUP (BOWL) V GF 429 34 24 1436 29 6 12 5 1368 15 72 2 WINTER TURKEY CHILI (CUP) lean ground turkey chili, topped w/ skyr, avocado + pico (pickled onions, jalapenos, cilantro) - GF 291 14 3 1148 28 9 7 16 19 18 116 3 WINTER TURKEY CHILI (BOWL) - GF 434 2 4 1794 42 13 11 25 177 24 176 5 AVOCADO TOAST - - 291 14 3 1148 26 8 2 5 27 12 27 2 mashed avocado,, chili flakes, cilantro,, salt, pepper on sourdough AVOCADO TOAST 2. V - 434 2 4 1794 38 9 6 6 6 16 36 2 mashed avocado, pickled turnips, red radish, organic microgreens, shichimi togarashi, sourdough ORGANIC OATS - - 527 28 12 149 62 9 21 14 1 22 24 3 organic steel-cut oats (raw + soaked in h2), cashew cream (cashews, raw wildflower honey, vanilla, coconut, salt) + fresh fruit (contains nuts) CHIA PUDDING V GF 344 21 11 18 38 1 22 6 1 15 188 2 chia seeds, coconut milk, Pefferlaw Creek Farms, vanilla, salt, h2 + fresh fruit
CALORIES SATURATED IRON PEANUT BUTTER CHOCOLATE CHIA PUDDING - GF 288 19 5 255 23 1 1 9 36 7 329 3 organic peanut butter (unsweetened), almond milk (unsweetened), chia, raw wildflower honey, organic cacao, vanilla, salt, h2, garnished w/ fruit + organic cacao nibs ALMOND CHICKEN SALAD - GF 326 2 2 64 7 1 4 3 16 4 45 1 grilled chicken, almond lemonnaise (organic unsweetened almond butter, kozlik s daily dijon mustard, turmeric, curry,, grapeseed oil, h2, salt), red grapes, celery, toasted almonds HAPPY EGGS - GF 143 1 3 142 1 13 16 56 2 free run, hard-boiled eggs from our friends at Homestead Farms (Newmarket, ON) PEANUT BUTTER OATS - 528 22 3 2 68 12 17 18 1 2 141 2 organic steel-cut oats (raw + soaked in h2), chia seeds, organic peanut butter (unsweetened), almond milk (unsweetened), raw wildflower honey, salt, garnished w/ organic peanut butter (unsweetened), banana + cacao nibs (contains nuts) Nutritional information for Boxes is exclusive of dressings BOWLS EL NEMO - GF 573 25 4 136 66 11 6 23 24 81 124 3 roasted steelhead salmon, avocado, red radish, lime green cabbage, jalapeños, blue corn tortilla chips, cilantro, brown rice, san diego crema, lime wedge PIRI PIRI - GF 457 12 2 92 58 7 1 33 126 84 12 3 oven roasted chicken, piri piri cauliflower, roasted grape tomatoes, pickled onions, parsley, arugula, brown rice, piri piri dressing, lemon wedge MARKET BOWL - GF 473 19 4 849 59 8 1 2 463 32 184 4 arugula, heirloom carrots, watermelon radish, pickled turnips, cucumbers, avocado, organic microgreens, free-run hard boiled eggs, brown rice, lemon wedge, herb vinaigrette SPICY KALE CAESAR - GF 579 38 7 91 2 9 4 38 534 118 311 3 chopped caesar (nero kale, curly kale, brussel sprouts, spicy caesar dressing), oven roasted chicken, parmesan, roasted grape tomatoes, spicy sunflower seeds, lime wedge, spicy caesar dressing (vegan) SABABA V GF 51 19 2 1121 76 16 17 17 742 116 173 5 sweet potato bean cakes, roasted cauliflower, avocado, chickpeas, cucumbers, pickled carrots, pickled turnips, spicy sunflower seeds, lemon wedge, cilantro, organic baby kale, brown rice, spicy tahini dressing
CALORIES SATURATED IRON LIMA - GF 691 24 9 1142 76 11 7 47 165 53 38 4 oven roasted chicken, spicy corn, black beans, grape tomatoes, avocado, aged white cheddar, jalapeños, pickled cabbage, cilantro,, brown rice, SPARTA - GF 56 3 8 1173 38 6 9 4 12 21 158 3 oven roasted chicken, grape tomatoes, cucumbers, feta, kalamata olives (w/ pits), pickled onions, basil, arugula, organic quinoa, hummus, extra virgin olive oil + balsamic vinegar APPLE COBB - GF 66 23 8 677 72 1 27 46 378 25 338 5 oven roasted chicken, aged white cheddar, red apple, dried cranberries, toasted almonds, spinach, organic quinoa, honey dijon vinaigrette MISO MISO roasted steelhead salmon, roasted sweet potato, charred broccoli, avocado, pickled ginger, watermelon radish, toasted sesame seeds, lime wedge, brown rice, arugula, ginger miso dressing - GF 52 17 3 1119 71 11 7 26 598 81 197 5 AMOUNT CALORIES SATURATED IRON All of our dressings are served on the side - and we d prefer to give you more than less so you can decide how much is right for you (some like things saucy, others not so much). The amounts below are reflective of a large container of dressing. If you re looking to keep things light, opt for a few squeezes of fresh lemon or lime. DRESSINGS EXTRA VIRGIN OLIVE OIL + BALSAMIC VINEGAR 45 ml V GF 265 29 4 3 2 2 4 GINGER-MISO DRESSING 6 ml - GF 27 26 3 969 1 8 1 3 7 HERB VINAIGRETTE 6 ml - GF 33 34 5 75 3 2 49 9 2 1 HONEY DIJON VINAIGRETTE 6 ml - GF 35 28 4 91 1 7 1 HOT SAUCE 45 ml V GF 576 18 SPICY TAHINI DRESSING 6 ml V GF 134 9 2 95 9 2 6 4 5 31 SPICY CAESAR DRESSING 6 ml V GF 251 24 3 41 1 1 8 2 3 ** PIRI PIRI DRESSING 6 ml V GF 173 17 2 278 6 1 3 1 98 66 9 **** SAN DIEGO CREMA 6 ml V GF 277 27 3 263 1 1 7 3 3 BAKE SHOP BREAKFAST COOKIE V 267 9 1 96 44 8 16 7 49 7 99 2 organic old fashioned oats, organic millet, banana puree, apple puree, toasted almonds, cashews, currants, sunflower seeds, pumpkin seeds, goji berries, cinnamon, baking powder DATE + ORGANIC OAT COOKIE - - 178 8 4 38 27 2 17 2 43 35 1 organic old fashioned oats, dates, chia, brazil nuts, butter, organic cane sugar, molasses, organic spelt flour, baking powder, salt
AMOUNT CALORIES SATURATED IRON GINGER MOLASSES COOKIE - - 264 11 7 124 39 3 22 3 87 2 37 1 orange, ginger, molasses, chia, cinnamon, organic spelt flour, organic wheat flour, organic cane sugar, organic corn starch, butter, baking soda, salt SWEET POTATO BROWNIE V GF 241 12 3 151 33 6 19 6 29 6 92 2 sweet potatoes, organic almond butter (unsweetened), chia, Pefferlaw Creek Farms organic, fair trade organic chocolate chips, apple puree, cocoa, salt, baking soda CRACK SQUARES V GF 235 2 1 9 14 3 9 3 1 49 1 organic cacao, organic almond butter (unsweetened), dates, organic coconut oil, Pefferlaw Creek Farms, almonds, pecans, salt LIL ZUCC LOAF V - 379 17 1 442 53 8 26 8 2 4 185 3 zucchini, org spelt flour, org maple syrup, almond milk (unsweetened), mission figs, org coconut oil, org old fashioned oats, coconut (unsweetened), sunflower, chia + pumpkin seeds, org millet, flax, cider vinegar, salt, cinnamon, baking powder + soda KABOCHA SQUASH + OLIVE OIL LOAF kabocha squash, pumpkin seeds, K2 Milling organic all-purpose flour, free run eggs, olive oil, organic cane sugar, fair trade organic chocolate chips, apple cider vinegar, cinnamon, nutmeg, salt baking powder + soda INGREDIENTS GREENS + GRAINS ORGANIC BABY KALE (FULL PORTION) ORGANIC BABY KALE (HALF PORTION) - - 42 24 6 282 42 2 26 6 4 4 66 2 5 g 25 22 5 1 2 385 6 68 1 25 g 13 11 3 1 1 192 3 34 SPINACH (FULL PORTION) 6 g 14 47 2 1 2 281 17 59 2 SPINACH (HALF PORTION) 3 g 7 24 1 1 1 141 8 3 1 BABY ARUGULA (FULL POR- TION) BABY ARUGULA (HALF POR- TION) 5 g 13 14 2 1 1 1 6 8 8 1 25 g 6 7 1 1 1 3 4 4 BROWN RICE (FULL PORTION) 115 g 194 2 169 39 2 4 2 1 BROWN RICE (HALF PORTION) 58 g 98 1 85 2 1 2 1 ORGANIC QUINOA (FULL PORTION) ORGANIC QUINOA (HALF PORTION) CHOPPED CAESAR (FULL PORTION) 115 g 195 4 168 33 4 7 1 27 2 58 g 98 2 85 17 2 4 13 1 14 g 27 23 3 44 1 3 1 4 438 97 91 2
AMOUNT CALORIES SATURATED IRON S OVEN ROASTED CHICKEN 9 g 139 3 1 356 1 1 25 25 2 12 1 ROASTED STEELHEAD SALMON 68 g 128 6 1 242 2 1 1 17 38 1 45 2 ORGANIC TEMPEH 68 g 184 11 3 13 9 4 2 17 4 8 9 2 RUN EGGS 2 eggs 143 1 3 142 1 13 16 56 2 SWEET POTATO BEAN CAKES 2 cakes 98 1 236 18 3 2 4 283 8 38 2 DAIRY AGED WHITE CHEDDAR 3 g 121 1 6 186 7 8 216 FETA (COW S MILK) 3 g 8 7 5 29 2 4 4 44 GOAT CHEESE 34 g 91 7 5 125 2 6 68 25 PARMESAN CHEESE 15 g 59 4 3 96 5 43 177 PRODUCE AVOCADO SMASH 5 g 67 6 1 148 4 3 1 3 5 5 BASIL 2 g 5 4 BLACK BEANS 55 g 65 1 18 12 3 1 5 22 1 CHARRED BROCCOLI 45 g 3 1 47 4 2 1 2 2 57 3 CHICKPEAS 3 g 52 1 2 8 2 1 3 1 14 1 CILANTRO 3 g 1 1 1 1 2 CORN (SPICY CORN) 55 g 49 134 12 1 1 2 12 4 3 CUCUMBERS 34 g 5 1 1 1 2 1 5 GRAPE TOMATOES 65 g 12 3 3 1 2 1 27 9 7 JALAPEÑOS 1 g 3 1 5 12 1 KALAMATA OLIVES 15 g 17 2 11 1 1 3 13 1 ORGANIC MICROGREENS 5 g 3 PICKLED CABBAGE 35 g 3 1 5 12 1 PICKLED CARROTS 3 g 2 163 5 1 3 251 2 1 PICKLED GINGER 4 g 429 1 PICKLED TURNIPS 4 g 32 35 8 1 6 1 1 16 PICKLED RED ONIONS 35 g 3 244 7 1 5 1 3 11 RED APPLE 68 g 69 1 18 3 14 4 6 8 ROASTED CAULIFLOWER 77 g 41 2 77 5 2 2 2 53 24 ROASTED SWEET POTATOES 5 g 7 1 68 14 2 3 1 56 2 21 WATERMELON RADISH 2 g 3 8 1 3 5 ** LIME GREEN CABBAGE 1 g 26 362 6 3 3 1 5 38 41 ** PARSLEY 6 g 2 3 25 8 8 ** PIRI PIRI CAULIFLOWER 7 g 64 5 1 112 5 2 2 2 19 53 2 ** RED RADISH 8 g 52 5 1 215 3 1 2 1 13 2 ** ROASTED GRAPE TOMATO 38 g 19 1 29 2 1 2 1 27 9 6 ** Indicates seasonal item ** Amounts in grams represent cooked weights (if applicable)
NUTS, SEEDS + OTHER ** Indicates seasonal item DRIED CRANBERRIES 2 g 62 1 16 1 13 2 HUMMUS 4 g 151 14 2 192 5 2 1 2 2 14 SPICY SUNFLOWER SEEDS 14 g 81 7 1 15 3 1 1 3 11 1 TOASTED ALMONDS 7 g 4 3 2 1 1 18 TOASTED WHITE SESAME SEEDS 2 g 11 1 2 ** BLUE CORN TORTILLA CHIPS 15 g 78 4 24 1 1 1 13 ** Indicates seasonal item ** Amounts in grams represent cooked weights (if applicable) RECIPE DETAILS DRESSINGS EXTRA VIRGIN OLIVE OIL + BALSAMIC VINEGAR balsamic vinegar HONEY DIJON VINAIGRETTE honey dijon mustard apple cider vinegar HERB VINAIGRETTE basil cilantro parsley apple cider vinegar honey GINGER-MISO DRESSING ginger tamari sesame oil miso paste honey grapeseed oil HOT SAUCE water chili peppers vinegar salt spices.1% sodium benzoate HUMMUS chickpeas tahini SPICY TAHINI DRESSING tahini dijon mustard SPICY CAESAR DRESSING capers umeboshi plum nutritional yeast tamari red wine vinegar vegan mayonnaise ** SAN DIEGO CREMA vegan mayonnaise cilantro caper juice ** PIRI PIRI DRESSING crushed chili peppers red peppers paprika S OVEN ROASTED CHICKEN chicken breast paprika mustard powder powder coriander cayenne pepper ROASTED STEELHEAD SALMON steelhead salmon maple flakes paprika powder ORGANIC TEMPEH organic tempeh ginger scallions red peppers crushed chili peppers sesame oil tamari pepper SWEET POTATO BEAN CAKES sweet potato adzuki beans red quinoa white quinoa chia seeds cumin coriander parsley SOUPS ** GOLDEN CARROT SOUP carrot white onion turmeric coconut milk red curry paste water ** WINTER TURKEY CHILI white onion ground turkey chili powder
RECIPE DETAILS paprika cayenne pepper cumin organo tomato tomato paste pinto beans red kidney beans ROASTED VEG CHARRED BROCCOLI broccoli ROASTED CAULIFLOWER cauliflower ROASTED SWEET POTATO sweet potato ** PIRI PIRI CAULIFLOWER cauliflower piri piri dressing ** ROASTED GRAPE TOMATO grape tomatoes PICKLED THINGS PICKLED CABBAGE red cabbage PICKLED CARROTS carrot PICKLED RED ONIONS red onions PICKLED TURNIPS white turnips red beets BEVERAGES ** NANO ICED TEA ontario peach tea water EVERYTHING ELSE ALMOND LEMONNAISE grapeseed oil organic almond butter dijon mustard curry powder turmeric CHOPPED CAESAR nero kale curly kale brussels sprouts spicy caesar dressing SPICY CORN corn cumin chili peppers SPICY SUNFLOWER SEEDS sunflower seeds cumin powder UMEBOSHI PLUM japanese plums red shiso sea salt MAYONNAISE grapeseed oil filtered water brown rice syrup apple cider vinegar soy protein sea salt mustard flour concentrate ** BLUE CORN TORTILLA CHIPS organic stone ground corn organic canola oil organic sunflower oil sea salt calcium hydroxide (hydrated lime) ** LIME GREEN CABBAGE green cabbage ** RED CURRY PASTE red chili pepper lemongrass galangal (thai ginger) salt dehydrated shallot coriander root kaffir lime peel ** RED RADISH red radish ** Indicates seasonal item