WINTER SPRING 8 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 SPRING 8 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 2 calories. Half of an avocado clocks in at about 6 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 97 2 74 42 8 22 4 4 9 2 2 organic peanut butter (unsweetened), banana, organic cacao, dates, almond milk (unsweetened) ALMOND BROTHERS V GF 452 7 76 4 9 2 2 4 9 25 organic almond butter (unsweetened), toasted almonds, banana, coconut, vanilla, dates, almond milk (unsweetened) THE NOTORIOUS G.R.E. V GF 9 2 9 4 76 7 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN V GF 98 5 82 5 6 2 5 292 45 78 2 peaches, cashews, kale, spinach, banana,, coconut water BLUE MAGIC V GF 289 2 6 42 9 24 6 4 9 25 2 blueberries, dates, organic almond butter (unsweetened), chia, lemon juice, banana, flax, coconut water SNACKS SPLIT PEA SOUP (CUP) V GF 89 2 7 5 8 5 2 organic green split peas, leeks, white onion,, olive oil + white miso garnished w/ cucumber SPLIT PEA SOUP (BOWL) V GF 277 4 54 46 7 7 2 2 78 4 LENTIL SOUP (CUP) V GF 8 2 62 9 8 4 7 5 8 6 2 our house soup, lentils, vegetables + spices. super clean + nourishing LENTIL SOUP (BOWL) V GF 76 9 29 2 6 22 89 AVOCADO TOAST - - 276 9 54 26 8 2 5 27 2 27 2 mashed avocado, lime juice, chili flakes, cilantro,, salt, pepper on blackbird organic wheat pullman AVOCADO TOAST 2. - - 295 5 2 65 8 9 6 6 6 6 6 2 mashed avocado, pickled turnips, red radish, organic microgreens, shichimi togarashi, sesame spelt sourdough toast ORGANIC OATS - GF 49 2 8 54 7 7 2 22 25 organic steel-cut oats (raw + soaked in h2), cashew cream (cashews, dates, raw wildflower, vanilla, coconut, salt) + fresh fruit (contains nuts) CHIA PUDDING V GF 46 2 2 254 9 2 6 2 5 69 2 chia, dates, Pefferlaw Creek Farms maple syrup, coconut milk, vanilla, salt, h2 + fresh fruit seasonal kitchen // sustainably sourced // est. 2
CALORIES SATURATED CARBS FIBRE SUGARS IRON PEANUT BUTTER CHOCOLATE CHIA PUDDING - GF 288 9 5 255 2 9 6 7 29 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 26 2 2 64 7 4 6 4 45 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 4 42 6 56 2 free run, hard-boiled eggs from our friends at Homestead Farms (Newmarket, ON) PEANUT BUTTER OATS - GF 528 22 2 68 2 7 8 2 4 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 KALE CAESAR - GF 48 27 6 59 46 4 8 2 879 226 46 6 chopped caesar (nero kale, brussels sprouts, vegan caesar dressing), parmesan (unpasteurized), grape tomatoes, roasted chickpeas, spicy sunflower seeds, lime wedge, vegan caesar dressing SPRING MARKET BOWL - GF 485 9 4 86 62 9 2 2 89 2 27 4 arugula, heirloom carrots, watermelon radish, pickled turnips, cucumbers, avocado, organic microgreens, free-run hard boiled eggs, brown rice, lemon wedge, herb vinaigrette SABABA - GF 59 2 6 77 7 9 8 688 2 25 4 roasted cauliflower, feta, chickpeas, cucumbers, pickled carrots, spicy sunflower seeds, lemon wedge, organic baby kale, cilantro, brown rice, spicy tahini dressing LIMA - GF 69 24 9 42 76 7 47 65 5 8 4 oven roasted chicken, spicy corn, black beans, grape tomatoes, avocado, aged white cheddar, jalapeños, pickled cabbage, cilantro, lime wedge, brown rice, hot sauce SPARTA - GF 56 8 7 8 6 9 4 2 2 58 oven roasted chicken, grape tomatoes, cucumbers, feta, kalamata olives (w/ pits), pickled onions, basil, arugula, organic quinoa, hummus, + balsamic vinegar seasonal kitchen // sustainably sourced // est. 2
CALORIES SATURATED CARBS FIBRE SUGARS IRON APPLE COBB - GF 66 2 8 677 72 27 46 78 25 8 5 oven roasted chicken, aged white cheddar, red apple, dried cranberries, toasted almonds, spinach, organic quinoa, dijon vinaigrette MISO MISO V GF 49 2 2 9 77 2 6 5 2 4 roasted sweet potato, charred broccoli, avocado, pickled ginger, watermelon radish, toasted sesame seeds, brown rice, arugula, ginger-miso dressing 5-STAR - GF 4 5 2 65 58 4 79 8 66 5 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 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 22 2 588 9 6 EXTRA VIRGIN OLIVE OIL + BALSAMIC VINEGAR 45 ml V GF 265 29 4 2 2 4 GINGER-MISO DRESSING 6 ml - GF 272 25 9 2 9 9 HONEY DIJON VINAIGRETTE 6 ml - GF 5 28 4 9 7 HOT SAUCE 45 ml V GF 576 8 SPICY TAHINI DRESSING 6 ml V GF 4 9 2 95 9 2 6 4 5 ** HERB VINAIGRETTE 6 ml - GF 4 5 75 2 49 9 2 ** CAESAR DRESSING 6 ml V GF 248 24 67 2 BAKE SHOP BREAKFAST COOKIE V GF 267 9 96 44 8 6 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 - - 78 8 4 8 27 2 7 2 4 5 organic old fashioned oats, dates, chia, brazil nuts, butter, organic cane sugar, molasses, organic spelt flour, baking powder, salt seasonal kitchen // sustainably sourced // est. 2
AMOUNT CALORIES SATURATED CARBS FIBRE SUGARS IRON GINGER MOLASSES COOKIE - - 264 7 24 9 22 87 2 7 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 24 2 87 4 6 9 6 76 9 2 sweet potatoes, organic almond butter (unsweetened), chia, Pefferlaw Creek Farms organic maple syrup, fair trade organic chocolate chips, apple puree, cocoa, salt, baking soda CRACK SQUARES V GF 25 2 9 4 9 49 organic cacao, organic almond butter (unsweetened), dates, organic coconut oil, Pefferlaw Creek Farms maple syrup, almonds, pecans, salt LIL ZUCC LOAF V - 79 7 442 5 8 26 8 2 4 85 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 2 85 6 68 25 g 92 4 SPINACH (FULL PORTION) 6 g 4 47 2 2 28 7 59 2 SPINACH (HALF PORTION) g 7 24 4 8 ARUGULA (FULL PORTION) 5 g 4 2 6 8 8 ARUGULA (HALF PORTION) 25 g 6 7 4 4 BROWN RICE (FULL PORTION) 5 g 94 2 69 9 2 4 2 BROWN RICE (HALF PORTION) 58 g 98 85 2 2 ORGANIC QUINOA (FULL PORTION) ORGANIC QUINOA (HALF PORTION) 5 g 95 4 68 4 7 27 2 58 g 98 2 85 7 2 4 ** CHOPPED CAESAR 22 g 76 9 9 9 6 2 7 87 26 78 S OVEN ROASTED CHICKEN 9 g 59 5 265 27 2 8 seasonal kitchen // sustainably sourced // est. 2
AMOUNT CALORIES SATURATED CARBS FIBRE SUGARS IRON OVEN ROASTED SALMON 68 g 42 9 2 42 5 ORGANIC TEMPEH 68 g 84 9 4 2 7 4 8 9 2 RUN EGGS 2 eggs 4 42 6 56 2 BAKED FALAFEL 2 g 97 8 69 26 7 5 8 8 8 DAIRY AGED WHITE CHEDDAR g 2 6 86 7 8 26 FETA (COW S MILK) g 8 7 5 29 2 4 4 44 GOAT CHEESE 4 g 9 7 5 25 2 6 68 25 ** PARMESAN CHEESE 5 g 59 4 96 5 4 77 PRODUCE AVOCADO SMASH 5 g 67 6 48 4 5 5 BASIL 2 g 5 4 BLACK BEANS 55 g 65 8 2 5 22 BRUSSELS SPROUTS 2 g 9 5 2 8 7 8 CHARRED BROCCOLI 45 g 47 4 2 2 2 57 CHICKPEAS g 52 2 8 2 4 CILANTRO g 2 CORN (SPICY CORN) 55 g 49 4 2 2 2 4 CUCUMBERS 4 g 5 2 5 GRAPE TOMATOES 65 g 2 2 27 9 7 JALAPEÑOS 5 g 6 KALAMATA OLIVES 5 g 7 2 NAPA CABBAGE SLAW 6 g 2 6 4 2 2 25 ORGANIC MICROGREENS PICKLED CABBAGE 5 g g 47 2 7 7 4 PICKLED CARROTS g 2 6 5 25 2 PICKLED GINGER 4 g 429 PICKLED RED ONIONS 5 g 22 8 5 25 4 RED APPLE 4 g 4 9 2 7 2 4 ROASTED CAULIFLOWER 9 g 48 2 9 6 2 2 62 28 ROASTED SWEET POTATOES 5 g 7 68 4 2 56 2 2 WATERMELON RADISH 28 g 4 4 7 ** PICKLED TURNIPS 4 g 25 28 6 5 5 8 ** HEIRLOOM CARROTS 7 g 29 48 7 2 585 4 2 NUTS, SEEDS + OTHER DRIED CRANBERRIES 2 g 62 6 2 HUMMUS 4 g 5 4 2 92 5 2 2 2 4 POWER SEED MIX 2 g 82 6 2 6 4 4 72 5 TOASTED ALMONDS 7 g 4 2 8 TOASTED WHITE SESAME SEEDS SPICY SUNFLOWER SEEDS ** Indicates seasonal item ** Amounts in grams represent cooked weights (if applicable) 2 g 4 g 8 7 ** ROASTED CHICKPEAS 4 g 42 6 7 7 5 6 2 5 2
RECIPE DETAILS DRESSINGS EXTRA VIRGIN OLIVE OIL + BALSAMIC VINEGAR balsamic vinegar HONEY DIJON VINAIGRETTE COCONUT-ORANGE DRESSING orange juice ginger turmeric coconut milk HONEY DIJON VINAIGRETTE GINGER-MISO DRESSING ginger tamari sesame oil miso paste lime juice HOT SAUCE water chili peppers vinegar salt spices.% sodium benzoate HUMMUS chickpeas tahini SPICY TAHINI DRESSING tahini cumin hot sauce parsley seasonal kitchen // sustainably sourced // est. 2 ** HERB VINAIGRETTE basil cilantro parsley ** CAESAR DRESSING vegan mayonnaise red wine vinegar tamari nutritional yeast capers umeboshi plum tabasco S OVEN ROASTED CHICKEN chicken breast powder mustard powder cayenne pepper black pepper OVEN ROASTED SALMON atlantic salmon maple syrup tamari sriracha ORGANIC TEMPEH organic tempeh ginger scallions red peppers crushed chili peppers sesame oil tamari maple syrup pepper BAKED FALAFEL chickpeas carrots coriander baking powder SOUPS LENTIL SOUP red lentil water tomato red onion carrot celery cumin crushed chili peppers paprika turmeric coriander cinnamon ** SPLIT PEA SOUP organic dried green split peas leeks white onion ROASTED VEG CHARRED BROCCOLI broccoli ROASTED CAULIFLOWER cauliflower grape seed oil 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 NAPA CABBAGE SLAW brussels sprouts napa cabbage carrot sriracha lime juice POWER SEED MIX goji berries cashews pumpkin seeds sunflower seeds currants SPICY CORN corn lime juice cumin chili peppers hot sauce SPICY SUNFLOWER SEEDS sunflower seeds lime juice cumin powder hot sauce ** CHOPPED CAESAR nero kale brussels sprouts vegan caesar dressing ** ROASTED CHICKPEAS chickpeas
RECIPE DETAILS ** TABASCO distilled vinegar red peppers salt ** UMEBOSHI PLUM japanese plums red shiso sea salt ** MAYONNAISE filtered water brown rice syrup soy protein sea salt mustard flour concentrate