WINTER SUMMER 18 We're champions of healthy eating, and we've always kept our approach simple: start with fresh ingredients and whole foods and go from there. That's it. Almost everything that we serve is made from scratch. We love creating nutrient dense and vibrant dishes that leave you feeling light and energized. And while our menu is continuously evolving, there are a handful of rock-star ingredients that you ll almost certainly find in our kitchen. OLIVE OIL AVOCADO SWEET POTATO APPLES The centre of the Mediterranean diet. Rich in anti-oxidants and known for its healing properties, we'd drizzle EVOO on everything if we could. The poster child for healthy, monounsaturated fats. Apart from the creaminess it adds to our dishes, we love the avocado's anti-inflammatory properties. The superior fibre content helps balance its natural sugars (meaning a slow - not spiked - release of sugars into the blood stream). These potatoes possess a sweetness we embrace with a clear conscious. Where do we begin. Extremely rich in antioxidants? Dietary fibre? High in vitamin A and C? All of the above. Just make sure to keep the skin on - most of the good stuff is in the peel. ORGANIC TEMPEH SALMON QUINOA CACAO With tempeh (unlike tofu) soybeans are fermented and not processed, resulting in increased digestibility and nutrient absorption. This plant-based protein makes meatless Mondays a lot more fun. Loaded with protein and healthy fats, this oily fish is also one of the most nutrient dense. And if sourced from ethical suppliers, salmon can be one of the most sustainable fish in the world, which we love. An ancient grain (technically a seed) and complete protein containing almost twice as much fibre as other grains. Lowering insulin resistance and protecting your nervous system, raw cacao is even better for your health than its delicious cousin, dark chocolate. CHIA SEEDS TURMERIC SPIRULINA ORGANIC MEDJOOL DATES Native to South America, chia seeds are widely considered one of the healthiest foods on the planet delivering a big nutritional punch with little calories. Its deep golden colour is beautiful, but we love this natural booster for its anti-inflammatory, cholesterol lowering and blood sugar regulating properties. This natural algae is a complete protein and rich in chlorophyll (which helps remove toxins from the body). Add a teaspoon to your green smoothie on a Saturday morning. Cultivated for over 6 years, these sweet palm fruits are rich in dietary fibre, helping regulate the digestive process.
WINTER SUMMER 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, spinach or romaine in their 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 CARBS FIBRE SUGARS 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 PEACH GAZPACHO V GF 18 7 1 393 3 8 2 11 61 2 1 vine tomatoes, peaches, red bell peppers, cucumbers, red onion, basil,, chili flakes, salt, organic microgreens + avocado GREEN GAZPACHO - GF 11 9 1 564 8 3 3 1 2 15 28 59 cucumbers, avocado,, red apple, scallions, extra virgin olive oil, jalapeños, basil, cilantro, salt, flaked salmon + organic microgreens + red radish AVOCADO TOAST - - 276 19 3 54 26 8 2 5 27 12 27 2 mashed avocado,, chili flakes, cilantro,, salt, pepper on blackbird organic wheat pullman AVOCADO TOAST 2. - - 295 15 2 653 38 9 6 6 6 16 36 2 mashed avocado, pickled turnips, red radish, organic microgreens, shichimi togarashi, sesame spelt sourdough toast ORGANIC OATS - GF 439 23 8 131 54 7 17 12 1 22 25 3 organic steel-cut oats (raw + soaked in h2), cashew cream (cashews, raw wildflower, vanilla, coconut, salt) + fresh fruit (contains nuts) CHIA PUDDING V GF 27 16 9 83 31 8 18 4 1 15 145 2 chia seeds, coconut milk, Pefferlaw Creek Farms, vanilla, salt, h2 + fresh fruit seasonal kitchen // sustainably sourced // est. 211
CALORIES SATURATED CARBS FIBRE SUGARS 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, 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, 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 - GF 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, salt, garnished w/ organic peanut butter (unsweetened), banana + cacao nibs (contains nuts) Nutritional information for Boxes is exclusive of dressings BOWLS MISSION CHICKEN - GF 56 19 7 986 65 11 6 37 96 62 12 3 oven roasted chicken, feta, avocado, jicama, chayote, fresh raw corn, watermelon radish, shredded brussels sprouts, jalapeños, cilantro, lime wedge, brown rice, jalapeño lime vinaigrette SUMMER COBB - GF 453 29 5 644 31 9 15 22 236 22 125 4 New Farm organic spicy greens blend, free run eggs, fresh raw corn, golden beets, cucumbers, pickled red onions, avocado, red radish, smokey pecans, green goddess dressing CHICKEN KALE CAESAR - GF 524 28 6 714 88 9 6 41 616 144 345 5 chopped caesar (nero kale, curly kale, brussel sprouts, vegan caesar dressing), oven roasted chicken, parmesan, grape tomatoes, roasted chickpeas, spicy sunflower seeds, lime wedge, vegan caesar dressing SABABA V GF 547 23 3 1253 74 17 18 18 555 112 198 6 baked falafel, roasted cauliflower,avocado, chickpeas, cucumbers, pickled carrots, pickled turnips, spicy sunflower seeds, lemon wedge, cilantro, organic baby kale, brown rice, spicy tahini dressing 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, hot sauce seasonal kitchen // sustainably sourced // est. 211
CALORIES SATURATED CARBS FIBRE SUGARS IRON 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, double red apple, dried cranberries, toasted almonds, spinach, organic quinoa, dijon vinaigrette MISO MISO - GF 52 17 3 1119 71 11 7 26 598 81 197 5 roasted steelhead salmon, roasted sweet potato, charred broccoli, avocado, pickled ginger, watermelon radish, toasted sesame seeds, lime wedge, brown rice, arugula, ginger miso dressing 5-STAR avocado, sweet potato, charred broccoli, napa cabbage slaw, power seed mix (currants, cashews, pumpkin seeds, sunflower seeds, goji berries), organic quinoa, organic baby kale, coconut-orange dressing - GF 4 15 2 365 58 13 13 14 1379 138 166 5 AMOUNT CALORIES SATURATED CARBS FIBRE SUGARS 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 COCONUT-ORANGE DRESSING 6 ml - GF 221 2 3 588 11 9 1 6 3 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 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 CAESAR DRESSING 6 ml V GF 248 24 3 367 1 1 2 3 ** GREEN GODDESS DRESSING 6 ml V GF 323 34 3 93 1 14 4 11 ** JALAPEÑO LIME DRESSING 6 ml - GF 244 26 2 283 4 4 38 7 8 BAKE SHOP BREAKFAST COOKIE V GF 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 seasonal kitchen // sustainably sourced // est. 211
AMOUNT CALORIES SATURATED CARBS FIBRE SUGARS 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 243 12 3 87 34 6 19 6 176 3 9 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 - - 42 24 6 282 42 2 26 6 4 4 66 2 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) 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 ORGANIC BABY ARUGULA (FULL PORTION) ORGANIC BABY ARUGULA (HALF PORTION) 4 g 1 11 1 1 1 1 48 6 64 1 2 g 5 5 1 1 24 3 32 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) ** ORGANIC SPICY GREENS BLEND (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 151 1 1 183 12 3 1 4 518 123 11 2 4 g 5 2 1 1 66 2 14 1 seasonal kitchen // sustainably sourced // est. 211
Roasted Steelhead Salmon AMOUNT CALORIES SATURATED CARBS FIBRE SUGARS IRON ** ORGANIC SPICY GREENS BLEND (HALF PORTION) S 2 g 3 1 33 1 7 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 BAKED FALAFEL 8 g 138 6 1 435 18 5 3 5 97 5 7 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 NAPA CABBAGE SLAW 6 g 2 36 4 2 2 1 131 25 31 ORGANIC MICROGREENS PICKLED CABBAGE 5 g 35 g 3 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 ** BRUSSELS SPROUTS 2 g 9 5 2 1 1 8 17 8 ** CHAYOTE 35 g 7 1 2 1 1 3 6 ** CORN (FRESH RAW CORN) 4 g 34 1 6 7 1 3 1 4 3 1 ** GOLDEN BEETS 44 g 38 69 8 3 6 1 2 4 14 1 ** JICAMA 35 g 13 1 3 2 1 7 4 ** RED RADISH 4 g 6 16 1 1 1 6 1 ** Indicates seasonal item ** Amounts in grams represent cooked weights (if applicable)
NUTS, SEEDS + OTHER DRIED CRANBERRIES 2 g 62 1 16 1 13 2 HUMMUS 4 g 151 14 2 192 5 2 1 2 2 14 POWER SEED MIX 2 g 82 6 1 2 6 1 4 4 72 1 15 1 ROASTED CHICKPEAS 2 g 71 3 58 9 3 2 3 1 15 1 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 ** Indicates seasonal item 2 g 11 1 2 ** SMOKEY PECANS 18 g 71 3 58 9 3 2 3 1 15 1 ** 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 apple cider vinegar COCONUT-ORANGE DRESSING orange juice ginger turmeric coconut milk HONEY DIJON VINAIGRETTE apple cider vinegar GINGER-MISO DRESSING ginger tamari sesame oil miso paste seasonal kitchen // sustainably sourced // est. 211 HOT SAUCE water chili peppers vinegar salt spices.1% sodium benzoate HUMMUS chickpeas tahini SPICY TAHINI DRESSING tahini hot sauce ** CAESAR DRESSING vegan mayonnaise red wine vinegar tamari nutritional yeast capers umeboshi plum tabasco ** GREEN GODDESS DRESSING basil arugula vegan mayonnaise ** JALAPEÑO LIME DRESSING jalapeño cilantro wildflower 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 pepper BAKED FALAFEL chickpeas carrots cumin parsley coriander baking powder ** GREEN GAZPACHO jalapeño cucumbers cilantro basil scallions avocado fuji apple red radish
RECIPE DETAILS salmon microgreens ** PEACH GAZPACHO crushed chili peppers basil peaches red peppers vine tomatoes red onions cucumbers microgreens avocado MICROGREENS avocado ROASTED CAULIFLOWER cauliflower grape seed oil ROASTED SWEET POTATO sweet potato ROASTED VEG CHARRED BROCCOLI broccoli ROASTED CAULIFLOWER cauliflower ROASTED SWEET POTATO sweet potato PICKLED THINGS PICKLED CABBAGE red cabbage PICKLED CARROTS carrot PICKLED RED ONIONS red onions PICKLED TURNIPS white turnips red beets BEVERAGES ** NANO ICED TEA southbrook berry blend water EVERYTHING ELSE ALMOND LEMONNAISE organic almond butter curry powder turmeric CHOPPED CAESAR nero kale curly kale brussels sprouts vegan caesar dressing NAPA CABBAGE SLAW brussels sprouts napa cabbage carrot sriracha POWER SEED MIX goji berries cashews pumpkin seeds sunflower seeds currants ROASTED CHICKPEAS chickpeas SPICY CORN corn cumin chili peppers hot sauce SPICY SUNFLOWER SEEDS sunflower seeds cumin powder hot sauce TABASCO distilled vinegar red peppers salt UMEBOSHI PLUM japanese plums red shiso sea salt MAYONNAISE filtered water brown rice syrup apple cider vinegar soy protein sea salt mustard flour concentrate ** ORGANIC SPICY GREENS BLEND mizuna arugula red russian kale purple osaka mustard greens baby ruby streaks ** SMOKEY PECANS liquid smoke egg whites tamari cayenne pepper pecans ** INDICATES SEASONAL ITEM