Ingredients & Nutrition

What's in our Jars?

(scroll down for weekly ingredients lists)

Everything is 100% Plant Based!

Our recipes are 100% free from all animal products (including honey).

Allergens: We do use some common allergens in our kitchen, so there is a small risk of any food containing the following: Gluten, Soy, Peanuts, Tree Nuts, Sulphites, and Sesame. We take care to avoid cross contamination between recipes.

Every Recipe can be made Gluten Free!

All recipes have a gluten free option available: just choose the Gluten Free option from the drop down menu before adding the box to your cart. None of our premade ingredients ever contain Gluten. We package any gluten-containing dry products (i.e. pasta) very carefully and separately to everything else in order to avoid cross contamination. If you order a Gluten Free box, it should have a Gluten Free stamp on the top of it when you receive it.

Where do we get our ingredients?

We are buying everything for our meal boxes from local, NZ owned businesses! Our produce comes from a variety of NZ growers mostly based around the lower North Island, and is collected freshly picked from the farmers and delivered to us by Capital Produce fresh from the markets. Most of our dry goods come from Davis Trading Co in Petone. We also buy direct from other homegrown NZ producers like Hands Down Tortillas, TONZU, Raglan Food Co, and Fix & Fogg.

Allergies & Dietary Preferences:

Our recipes feature our house-made prepared sauces, dips and dressings, all made within 24 hours of your delivery, to ensure they are still safe to eat for up to 7 days from the delivery date. Because of this, we aren't able to alter their ingredients. We recommend anyone with any allergies or dietary preferences to check the menu ingredients below, and order a Box Creator, to be able to choose your recipes.

Although our recipes are not able to be modified, when ordering you can request we leave out particular items, (ie. celery, mushrooms, etc), in your order notes, and we will try our best to accommodate this. However, if they are in the sauce itself the request will not be possible. The ingredients lists below detail which ingredients are in which sauces/premade ingredients to make it easier to avoid allergens. Allergens are listed in bold at the end of the ingredients for each recipe.

Please note: all ingredients, especially fresh produce, are subject to change at short notice due to seasonal availability, and also have slight variations in size, so the nutritional information cards may not be 100% accurate. The Nutritional Information is based off of the Gluten option for each recipe. The percent refers to % of Daily Recommended Intake (based on a diet of 2000 calorie/approx 8000kj per day), so the % may change depending on your needs. Please feel free to email us if you have any specific inquiries about any of our ingredients or the nutritional info. Ingredients are not listed in order of quantity.

Ingredients Lists & Nutritional Information

Our new order cut off time is now 48 hours before your chosen delivery day!
- midnight Saturday night for a Tuesday delivery
- midnight Monday night for a Thursday delivery
- midnight Wednesday night for a Saturday delivery
So if choosing recipes make sure you're ordering from the right week!

Week 3: deliveries from Tuesday 21st - Saturday 25th January.

Recipe 1: Roasted Aloo Gobi with Chickpeas
on Coconut Basmati Rice with Chili-Coriander Dressing (mild spice)

Ingredients: basmati rice, dried coconut, turmeric, chickpeas, Aloo Gobi Curry Paste (coconut oil, coriander, cumin, Kashmiri chili powder, smoked paprika, turmeric, black mustard seeds, fenugreek, black pepper, thyme, garam masala, garlic powder, onion powder, salt, garlic, ginger, tomato paste, apple cider vinegar, water), Chili Coriander Dressing (fresh coriander, red chili, red capsicum, cumin seeds, garlic, salt, lemon juice, water), fresh produce: cauliflower, carrot, baby potatoes, cucumber. Recipe contains no allergens.

Nutritional Info: kilojoules 2583, Total Fat 13 g 20 %, Saturated Fat 7 g 33 %, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Trans Fat 0 g, Cholesterol 2 mg 1 %, Sodium 628 mg 26 %, Potassium 1584 mg 45 %, Total Carbohydrate 97 g 37 %, Dietary Fiber 14 g 56 %, Sugars 13 g, Protein 19 g 37 %, Vitamin A 365 %, Vitamin C 228 %, Calcium 15 %, Iron 31 %.

Recipe 2: Creamy Cauliflower Carbonara
with Cannellini Beans & Smoky Toasted Almonds

Ingredients: linguine (contains gluten, or Granoro gluten free spaghetti (corn flour, rice flour, quinoa flour (3%), emulsifier: mono and diglycerides of fatty acids)), Creamy Carbonara Sauce (cannellini beans, olive oil, onion, garlic, carrot, black pepper, white pepper, mustard powder, nutmeg, thyme, sage, parsley, onion powder, garlic powder, nutritional yeast, salt, gluten free soy sauce, cashews, apple cider vinegar, coconut cream, house-made vegetable stock, cornstarch, lemon juice, Smoky Toasted Almonds (almonds, olive oil, salt, smoked paprika, pepper, turmeric), fresh produce: cauliflower. Recipe contains Soy & Tree Nuts.

Nutritional Info: kilojoules 2905, Total Fat 20 g 30 %, Saturated Fat 6 g 29 %, Monounsaturated Fat 8 g, Polyunsaturated Fat 3 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 592 mg 25 %, Potassium 1374 mg 39 %, Total Carbohydrate 93 g 36 %, Dietary Fiber 15 g 59 %, Sugars 10 g, Protein 30 g 60 %, Vitamin A 56 %, Vitamin C 175 %, Calcium 17 %, Iron 44 %.

Recipe 3: Edamame Bún Chay
Vietnamese Noodle Salad with Lemongrass & Mint Dressing

Ingredients: vermicelli rice noodles, Lemongrass Dressing (edamame beans, lemongrass, garlic, real Canadian maple syrup, Takara hon mirin, gluten free soy sauce, lime juice, rice vinegar, fresh mint, water), peanuts, fresh produce: carrot, cucumber, red capsicum, spring onion. Recipe contains Soy & Peanuts.

Nutritional Info: kilojoules 2382, Total Fat 8 g 12 %, Saturated Fat 1 g 4 %, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 585 mg 24 %, Potassium 432 mg 12 %, Total Carbohydrate 55g 20 %, Dietary Fiber 7 g 29 %, Sugars 13 g, Protein 13 g 26 %, Vitamin A 307 %, Vitamin C 238 %, Calcium 8 %, Iron 15 %.

Recipe 4: Mushroom, Ginger & Tofu Gyoza
with Pickled Vegetables & Sweet Chili Sauce

Ingredients: rice paper Tofu in Mushroom & Ginger Sauce ((Tonzu firm Tofu (Certified organic activated whole soybeans, filtered water, natural coagulant pure nigari), sesame oil, garlic, ginger, black pepper, red pepper flakes, salt, gluten free soy sauce, Takara hon mirin, rice vinegar, cornstarch, water), Sweet Chili Sauce (sesame oil, red onion, garlic, carrot, red capsicum, red pepper flakes, white pepper, paprika, onion powder, garlic powder, cornstarch, gluten free soy sauce, Takara hon mirin, real Canadian maple syrup, apple cider vinegar, house-made vegetable stock (vegetable off-cuts, bay leaves, water), lime juice), Pickled Vegetables (carrot, daikon, spring onion, garlic, water, rice vinegar, apple cider vinegar, real Canadian maple syrup, salt, peppercorns), white sesame seeds, black sesame seeds, fresh produce: button mushrooms, spring onions. Recipe contains Sesame & Soy.

Nutritional Info: kilojoules 2109, Total Fat 12 g 18 %, Saturated Fat 2 g 10 %, Monounsaturated Fat 3 g, Polyunsaturated Fat 3 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 631 mg 26 %, Potassium 469 mg 13 %, Total Carbohydrate 26 g 10 %, Dietary Fiber 4 g 17 %, Sugars 8 g, Protein 38 g 76 %, Vitamin A 396 %, Vitamin C 58 %, Calcium 11 %, Iron 12 %.

Recipe 5: Tahini, Lemon & Herb Lentil Salad (Allium-Free)
with Spiced Grains, Olives & Roasted Walnuts

Ingredients: bulgur wheat (contains gluten, or quinoa for gluten free), Grain Spices (thyme, cumin seeds, coriander seeds, sesame seeds, sumac, salt, black pepper) brown lentils, green olives, kalamata olives , Tahini, Lemon & Herb Dressing (fresh coriander, fresh parsley, tahini (sesame), cumin, salt, real Canadian maple syrup, lemon juice, water, olive oil), walnuts, fresh produce: tomato, avocado, radish. Recipe contains Sesame & Tree Nuts.

Nutritional Info: kilojoules 2275, Total Fat 36 g 56 %, Saturated Fat 5 g 25 %, Monounsaturated Fat 16 g, Polyunsaturated Fat 7 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 622 mg 26 %, Potassium 939 mg 27 %, Total Carbohydrate 28 g 15 %, Dietary Fiber 18 g 74 %, Sugars 4 g, Protein 18 g 36 %, Vitamin A 4 %, Vitamin C 43 %, Calcium 9 %, Iron 23 %.

Week 2: ORDERS NOW CLOSED for deliveries from Tuesday 14th - Saturday 18th January.

Recipe 1: Grilled Zucchini Basil Pesto Pasta
with Broccoli, Brown Lentils & Toasted Seeds

Ingredients: fusilli (contains gluten, or Granoro gluten free fusilli (corn flour, rice flour, quinoa flour (3%), emulsifier: mono and diglycerides of fatty acids)), brown lentils, Basil Pesto (basil, baby spinach, parsley, lemon juice, real Canadian maple syrup, garlic, cashews, pine nuts, sunflower seeds, pumpkin seeds, extra virgin olive oil, nutritional yeast, salt, pepper, water), Toasted Seeds (sunflower seeds, pumpkin seeds), fresh produce: zucchini, broccoli. Recipe contains Tree Nuts.

Nutritional Info: kilojoules 2801, Total Fat 16 g 25 %, Saturated Fat 2 g 12 %, Monounsaturated Fat 5 g, Polyunsaturated Fat 4 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 586 mg 24 %, Potassium 1051 mg 30 %, Total Carbohydrate 91 g 35 %, Dietary Fiber 14 g 57 %, Sugars 5 g, Protein 31 g 62 %, Vitamin A 63 %, Vitamin C 105 %, Calcium 10 %, Iron 36 %.

Recipe 2: Dan Dan Noodles (mild spice)
with Crispy Fried Tofu, Pickled Vegetables & Roasted Peanuts

Ingredients: ramen noodles (contain gluten, or flat rice noodles for gluten free),
Dan Dan Noodle Sauce with Tofu (Tonzu firm Tofu (Certified organic activated whole soybeans, filtered water, natural coagulant pure nigari), sesame oil, garlic, ginger, Chinese five spice, red pepper flakes, Sichuan pepper, mushroom powder, Fix & Fogg Smooth Peanut Butter, real Canadian maple syrup, rice vinegar, gluten free soy sauce, Takara hon mirin, garlic chives), sesame seeds, peanuts, fresh produce: carrot, broccoli, red cabbage, spring onion. Recipe contains Soy, Sesame, & Peanuts.

Nutritional Info: kilojoules 2284, Total Fat 14 g 22 %, Saturated Fat 2 g 11 %, Monounsaturated Fat 5 g, Polyunsaturated Fat 2 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 561 mg 25 %, Potassium 410 mg 12 %, Total Carbohydrate 76 g 27 %, Dietary Fiber 4 g 15 %, Sugars 10 g, Protein 26 g 52 %, Vitamin A 285 %, Vitamin C 98 %, Calcium 8 %, Iron 5 %.

Recipe 3: Ginger, Miso & Orange Chickpea Salad (Allium-Free*)
with Crunchy Fresh Vegetables, Rice & Roasted Cashews

Ingredients: jasmine rice, Chickpeas in Ginger, Miso & Orange Sauce (ginger, real Canadian maple syrup, rice vinegar, shiro miso paste (soy), gluten free soy sauce, water, orange juice, sesame oil, black pepper), Pickled Carrot & Daikon (carrot, daikon, spring onion, garlic, water, rice vinegar, apple cider vinegar, maple syrup, salt, peppercorns), cashews, fresh produce: baby cos lettuce, red cabbage, carrot, cucumber. Recipe contains Soy, Sesame & Tree Nuts. *Allium Free except for the Pickled Vegetables.

Nutritional Info: kilojoules 2305, Total Fat 12 g 18 %, Saturated Fat 2 g 10 %, Monounsaturated Fat 4 g, Polyunsaturated Fat 3 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 442 mg 18 %, Potassium 787 mg 22 %, Total Carbohydrate 86 g 32 %, Dietary Fiber 11 g 42 %, Sugars 15 g, Protein 15 g 31 %, Vitamin A 729 %, Vitamin C 38 %, Calcium 11 %, Iron 33 %.

Recipe 4: Moroccan Spiced Roast Eggplant
with Bulgur Wheat, Mixed Olives & Toasted Almonds

Ingredients: bulgur wheat (contains gluten, or quinoa for gluten free), butter beans, Moroccan Spice Paste (garlic, ginger, tomato paste, red pepper paste, lemon juice, balsamic vinegar, salt, cumin, pepper, cinnamon, coriander, paprika, allspice, cloves), Pickled Red Onions (red onion, salt, black pepper, cloves, real Canadian maple syrup, red wine vinegar, water), Mixed Olives (kalamata olives, green olives), almonds, fresh produce: eggplant, baby cos lettuce, cucumber, tomato. Recipe contains Tree Nuts.

Nutritional Info: kilojoules 2770, Total Fat 15 g 23 %, Saturated Fat 2 g 9 %, Monounsaturated Fat 5 g, Polyunsaturated Fat 2 g, Trans Fat 0 g, Cholesterol 1 mg 0 %, Sodium 600 mg 26 %, Potassium 1135 mg 32 %, Total Carbohydrate 53 g 23 %, Dietary Fiber 23 g 95 %, Sugars 17 g, Protein 21 g 42 %, Vitamin A 3 %, Vitamin C 40 %, Calcium 13 %, Iron 25 %.

Recipe 5: Grilled Corn Cobs & Chili Beans
with Brown Rice & fresh Avocado Salsa

Ingredients: brown rice, Chili Beans (red kidney beans, olive oil, onion, garlic, carrot, red capsicum, smoked paprika, cumin, nutmeg, oregano, parsley, thyme, chili flakes, pepper, salt, apple cider vinegar, tomato paste, tomatoes, cornstarch, lemon juice), Salsa Dressing (red onion diced, garlic, lime juice, lemon juice, coriander, salt), fresh produce: corn, avocado, cucumber. Recipe contains no allergens.

Nutritional Info: kilojoules 2842, Total Fat 19 g 30 %, Saturated Fat 3 g 15 %, Monounsaturated Fat 12 g, Polyunsaturated Fat 3 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 490 mg 20 %, Potassium 1726 mg 49 %, Total Carbohydrate 95 g 38 %, Dietary Fiber 19 g 77 %, Sugars 8 g, Protein 20 g 40 %, Vitamin A 229 %, Vitamin C 80 %, Calcium 13 %, Iron 38 %.

Week 1: ORDERS NOW CLOSED for deliveries from Tuesday 7th - Saturday 11th January.

Recipe 1: Souvlaki Tofu Bowl
with Bulgur Wheat, Greek Salad & Pickled Red Onions

Ingredients: bulgur wheat (contains gluten, or quinoa supplied for gluten free), Souvlaki Tofu in Marinade (Tonzu tofu (Certified organic activated whole soybeans, filtered water, natural coagulant pure nigari), red onion, garlic, coriander, oregano, cumin, mint, fennel, black pepper, garlic powder, onion powder, nutritional yeast, real Canadian maple syrup, salt, white wine vinegar, Dijon mustard, lemon juice, olive oil, water), Pickled Onions (red onion, salt, black pepper, cloves, real Canadian maple syrup, white wine vinegar, water), kalamata olives, almonds, fresh produce: tomato, baby cos lettuce, cucumber. Recipe contains Soy & Tree Nuts.

Nutritional Info: kilojoules 2128, Total Fat 22 g 34 %, Saturated Fat 3 g 14 %, Monounsaturated Fat 10 g, Polyunsaturated Fat 2 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 651 mg 27 %, Potassium 600 mg 17 %, Total Carbohydrate 45 g 19 %, Dietary Fiber 13 g 51 %, Sugars 10 g, Protein 21 g 41 %, Vitamin A 284 %, Vitamin C 47 %, Calcium 14 %, Iron 27 %.

Recipe 2: Lentil & Mushroom Spaghetti Bolognese
with Toasted Seeds & Parmesan Crumb

Ingredients: spaghetti (contains gluten, or Granoro gluten free spaghetti (corn flour, rice flour, quinoa flour (3%), emulsifier: mono and diglycerides of fatty acids)), Bolognese Sauce (brown lentils, olive oil, onion, garlic, carrot, red capsicum, button mushrooms, smoked paprika, onion powder, garlic powder, oregano, basil, thyme, parsley, sage, nutritional yeast, black pepper, salt, tomato paste, apple cider vinegar, gluten free soy sauce, tomatoes, house-made vegetable stock (vegetable off-cuts, bay leaves, water), lemon juice), Toasted Seeds & Parmesan Crumb (sunflower seeds, pumpkin seeds, nutritional yeast, cashews, hemp seeds, salt, mustard powder), fresh produce: button mushrooms. Recipe contains Soy & Tree Nuts.

Nutritional Info: kilojoules 2918, Total Fat 8 g 13 %, Saturated Fat 1 g 6 %, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 486 mg 20 %, Potassium 1195 mg 34 %, Total Carbohydrate 104 g 42 %, Dietary Fiber 23 g 86 %, Sugars 11 g, Protein 36 g 72 %, Vitamin A 331 %, Vitamin C 50 %, Calcium 8 %, Iron 42 %.

Recipe 3: Baked Zucchini & Chickpea Pilaf
with fresh Salad, Coriander Dressing, & Roasted Cashews

Ingredients: basmati rice, coconut, cashews, sultanas, Chickpeas in Pilaf Stock (chickpeas, coconut oil, onion, garlic, ginger, carrot, red capsicum, cinnamon, cumin, turmeric, coriander, paprika, house-made vegetable stock, (vegetable off-cuts, bay leaves, water), lemon juice), Coriander Dressing (coriander, Dijon mustard, garlic, salt, mint, white wine vinegar, water, olive oil), fresh produce: zucchini, baby cos lettuce, cucumber, carrot. Recipe contains Tree Nuts.

Nutritional Info: kilojoules 2270, Total Fat 15 g 24 %, Saturated Fat 4 g 18 %, Monounsaturated Fat 8 g, Polyunsaturated Fat 2 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 618 mg 26 %, Potassium 758 mg 22 %, Total Carbohydrate 80 g 30 %, Dietary Fiber 9 g 36 %, Sugars 7 g, Protein 14 g 27 %, Vitamin A 401 %, Vitamin C 53 %, Calcium 11 %, Iron 28 %.

Recipe 4: Miso & Sesame Soba Noodle Salad
with Edamame Beans, Pickled Vegetables & Roasted Peanuts

Ingredients: soba noodles (contain gluten, or rice vermicelli noodles for gluten free), Miso & Sesame Dressing (edamame beans (soy), garlic, ginger, miso paste (soy), Fix & Fogg Smooth peanut butter, red pepper flakes, real Canadian maple syrup, gluten free soy sauce, lime juice, rice vinegar, sesame oil, water, sesame seeds), Pickled Carrot & Daikon (carrot, daikon, spring onion, garlic, water, rice vinegar, apple cider vinegar, maple syrup, salt, pepper), fresh produce: red cabbage, cucumber, avocado, spring onion. Recipe contains Soy, Sesame, & Peanuts.

Nutritional Info: kilojoules 2894, Total Fat 16 g 25 %, Saturated Fat 2 g 12 %, Monounsaturated Fat 7 g, Polyunsaturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 846 mg 35 %, Potassium 564 mg 16 %, Total Carbohydrate 71 g 27 %, Dietary Fiber 10 g 39 %, Sugars 9 g, Protein 23 g 47 %, Vitamin A 450 %, Vitamin C 50 %, Calcium 13 %, Iron 17 %.

Recipe 5: Brown Rice & Butter Bean Nourish Bowl (Allium-Free)
with a Fresh Crunchy Veg & Lime & Mint Dressing

Ingredients: brown rice, butter beans, Lime & Mint Dressing
(mint, ginger, lime juice, Dijon Mustard, apple cider vinegar, salt, pepper, water, olive oil), walnuts, fresh produce: red cabbage, cucumber, avocado, radish. Recipe contains Tree Nuts.

Nutritional Info: kilojoules 2615, Total Fat 22 g 35 %, Saturated Fat 4 g 20 %, Monounsaturated Fat 18 g, Polyunsaturated Fat 5 g, Trans Fat 0 g, Cholesterol 0 mg 0 %, Sodium 319 mg 13 %, Potassium 929 mg 27 %, Total Carbohydrate 67 g 26 %, Dietary Fiber 12 g 46 %, Sugars 4 g, Protein 13 g 26 %, Vitamin A 10 %, Vitamin C 53 %, Calcium 7 %, Iron 21 %.