Greetings!
Finally a relaxing couple of days that gave me time to start in on the yearly breakdowns of the ‘seekrit’ alerts. Check out the links below to see what you missed or reminisce about your faves! I should have the rest of them (mains, pasta sauces, desserts) completed in time for next week’s seekrit alert but if you can’t wait just check the twitter feed where I’ll post the links as soon as they’re done! (http://twitter.com/food_by_chanty )
Same routine as usual, folks, with orders in by 6:00 on TUESDAY and pick-ups starting THURSDAY @ 4:00, and (as usual!) if Thursday isn’t good for you just let me know and we can make alternate arrangements.
I know a lot of you are workin’ your resolutions big time and if you’d like a hand with any nutritional/dietary stuff just let me know, I’d be happy to help.
See you Thursday!
Joann
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Quinoa Crunch Pancakes — A variation on the ‘Fuss Free Pancakes’ with the high protein goodness of toasted organic black, red, & white quinoa, and omega boost of chia, hemp, & flax seeds…all in a low fat, high fiber, multigrain pancake batter lightly sweetened w/ Quebec maple syrup. A taste of the tropics with ‘Mango Coconut’ for the flavour of the week!
Two Lrg — Classic — $3.50 Four Lrg — Classic — $6.50
Two Lrg — Mango Coconut — $4.50 Four Lrg — Mango Coconut — $8.50
Classic, But, Well, Not Minestrone — Extra veggies, whole grain pasta, wheatberries, & our home-cooked romano beans all give this classic Italian soup an extra nutritional boost. Zucchini, carrots, onions, celery, green beans, butternut squash, peas, & finely shredded kale star as the veggies in an herbed tomato broth with pepperette ‘coins’ and the pasta, wheatberries, & romano beans rounding it all out. Our weekly ‘meal-in-a-bowl’ offering! (Vegetarian? No problem for us to leave the sausage out of yours! Just let me know!)
500 ml — $3.75 1 liter — $7.00
“Cream” of Roasted Fennel & Spinach — Another faux cream soup, this time with high heat roasted fresh fennel & nutrient packed spinach in our home-made veggie broth lightly thickened with whole grain flour & given a touch of creaminess via low fat yogurt. (Lactose problems? No problem to leave the yogurt out of yours!)
500 ml — $3.50 1 liter — $6.50
K.I.S.S. Beef & Veggie Soup — A vast assortment of fresh veggies lightly & simply simmered in our rich (and de-fatted!) home-made beef broth with tender chunks of blade roast beef, enlivened w/ fresh herbs & carbed up with the addition of whole grain wheatberries. Keepin’ it simple & comforting on this grey winter day!
500 ml — $3.75 1 liter — $7.00
Zesty Lemon Dill Tuna Salad — Chunks of water-packed tuna combined with minced fresh dill, fresh lemon zest + juice, finely diced celery, green onions, low fat yogurt and just a touch of mayo…my fave of all the tuna salads we do!
250 ml — $3.50 500 ml — $6.50
Gingered Lemongrass Edamame Dip/Spread — Steamed edamame (young soybeans) puréed with miso, fresh ginger, lemongrass, green chilies, a touch of sesame oil, & sliced green onions. A dip filled with pan-Asian flavours for my beloved vegetarians that’s back by special request…fabulous as a dip for fresh veggies & crispy rice crackers.
250 ml — $3.50 500 ml — $6.50
Mango Miso Soba Noodle Salad w/ Cashews — One of my fave post-run meals! Protein rich soba noodles tossed with diced mango (betacarotene!), fresh ginger, sesame, shredded carrots (more betacarotene!), sliced green onions, red peppers (vitamin C & A, lycopenes!), red miso (healthy enzymes!), rice wine vinegar, & a touch of canola oil with toasted cashews added for extra crunch (and protein!) Great hot or cold!!
250 ml — $3.50 500 ml — $6.50
Tuscan Mixed Bean Salad –– A combo of our home-cooked white & romano beans with red onions, zucchini, tomatoes, & finely shredded kale in a herbed balsamic & extra virgin olive oil vinaigrette …a little bit of Italian sunshine to brighten our frozen winter days!
250 ml — $3.50 500 ml — $6.50
Tarte of the Week — Lemon Dilled Seafood & Asparagus — Lightly poached tilapia fillets, baby shrimp, crab, & steamed fresh asparagus combined with smooth & creamy mashed potatoes given a zippy kick w/ fresh lemon zest + juice, zero fat yogurt, and loads of summery fresh dill….all wrapped in light’n’crispy low fat phyllo! (Lactose problems? No problem to leave the yogurt out of yours!)
Deep Dish (4″ diameter) Tarte — $8.00
Guinness Braised Beef Ragout — Trimmed blade steak marinated in herbed Guinness stout and braised with our home-made beef broth, carrots, onions, celery, neeps (turnips to the non-Irish), fresh parsley, & petit pois, served with a wholegrain wheatberry pilaf. Perfect with crusty fresh bread and a simple green salad!
Single Serving — $9.00 Double Serving — $17.50
Pesto Parmesan Whole Wheat & Spinach Gnocchi — Tender and toothsome comforting gnocchi takes the limelight in a fresh basil pesto & parmesan glaze with wilted baby spinach & garlic roasted cherry tomatoes. Nonna would approve!
Single Serving — $8.50 Double Serving — $16.00
Chili Lime Tilapia Almondine — Low fat, protein packed tilapia fillets topped with a crisp’n’crunchy combo of almonds, lime zest, green chilies, chia, & whole grain breadcrumbs then high heat roasted. Served on a bed of ‘Brown Rice Confetti Pilaf’ with fresh lime wedges.
Single Serving — $9.00 Double Serving — $17.50
Dutch Strawberry Pear Crisp — Diced anjou pears & fresh strawberries combined w/ currants, light sour cream, a touch of honey, and whole wheat flour with our low fat, low sugar, multigrain crisp topping enhanced with chia & flax seeds for an extra blast of omegas! Totally a zero guilt dessert that rocks for breakfast too!
Single Serving — $7.50 Double Serving — $14.50
Surprise! Fruit Salad — Yup, the usual whatever-looks-great-at-the-fruit-guys’-on-Thursday fruit salad! Something different every week!
500 ml — $4.50 1 liter — $8.50
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food_by_chanty 