Real Food For Real Kids

Real Food For Real Kids Experts in creating healthy, kid approved meals, embracing global culinary flavours. Catering >30 000 kids daily. Creators of

What happens when you let the RFRK crew loose on Centre Island? 👀Our team + family & friends recently headed to Centre I...
10/01/2026

What happens when you let the RFRK crew loose on Centre Island? 👀
Our team + family & friends recently headed to Centre Island for our annual Fam Jam! There were lawn games, face painting, burgers, plenty of laughs, and lots of little ones keeping the whole afternoon lively. It was a pretty perfect way to celebrate the people behind the childcare meals we make every day. Same time next year? 😉
What’s your favourite way to spend a day on the Toronto Islands? Is it just as much fun in the fall? Tell us in the comments!

September 30th is the National Day for Truth & Reconciliation, also known as Orange Shirt Day, reminding us that Every C...
09/30/2026

September 30th is the National Day for Truth & Reconciliation, also known as Orange Shirt Day, reminding us that Every Child Matters. It’s an important time to reflect on the lasting impacts of residential schools and support survivors in their journey of healing.
One way to honour this day is by learning more about Indigenous culture and community, and food is a powerful place to start.
🧡 Yesterday we served our first indigenous-inspired recipe, Three Sisters Soup, developed in collaboration with ENAGB, an organization supporting Indigenous youth & community
Here are some Indigenous kid’s books about food that we think the whole family can enjoy:
📘Our Ancestors’ Kitchen, written by MĂ©tis storyteller Willie Poll, illustrated by Mohawk artist Shaikara David
📘Awñsis and the World-Famous Bannock, written by Swan River First Nation author Dallas Hunt & illustrated by Metis media artist Amanda Strong
📘Mayabeekamneeboon: Blueberry Patch, written & illustrated by Indigenous health researcher Jennifer Leason & translated by Norman Chartrand
📘The Great Gathering Place, written by Naomi McIlwraith and illustrated by Onedove.
Visit rfrk.com/national-day-for-truth-and-reconciliation for more.

Don't take our advice.....get it from the amazing ECEs putting it into practise every day! 💛Child Care Worker & Early Ch...
09/29/2026

Don't take our advice.....get it from the amazing ECEs putting it into practise every day! 💛
Child Care Worker & Early Childhood Educator Appreciation Day is October 21st. We’re back with our annual Contest to celebrate the incredible Child Care Champions in our community.
ECEs, we want you to share your mealtime tips with us for your chance to win a prize.
This year’s theme is Care Counts, a reminder that the everyday care you provide is an essential part of how children learn, grow & feel supported. Your CARE COUNTS, and that’s why we want to hear from you.
Swipe through some examples to see what ECEs have shared with us before! And here are a few topics to inspire...
🌟 Tips for encouraging kids to explore unfamiliar foods
🧘 Advice on creating a calm meal environment for kids
đŸ›Ąïž How you create a safe & inclusive, allergy-aware mealtime environment
đŸ„— Your tried & true, go-to tip for getting kids excited about fruits & veggies
👐 Tips for helping kids build confidence & independence at mealtime
+ 💡 any other tips, advice or wisdom you'd love to share!
Send your tips by October 12th by emailing [email protected] OR commenting on this post with your best mealtime tips. We also encourage you to send supporting photos and videos, we love seeing your great ideas in action. 💛
Submissions will be entered into a random draw for a $500 grocery gift card from a Canadian-owned retailer. We’ll also share some of your submissions with our audience during the week of CCW & ECE Appreciation Day, shining a spotlight on the amazing work you do every day.
Good luck, we can't wait to share your wisdom!

Our NEW Three Sisters Soup brings together beans, squash & corn, three crops with roots in Indigenous agricultural tradi...
09/28/2026

Our NEW Three Sisters Soup brings together beans, squash & corn, three crops with roots in Indigenous agricultural traditions. ❀Historically planted together, they help one another grow & thrive in the garden, making them a delicious dream team. Also served with locally-baked onion bread, green beans and pear for a balanced lunch.
We put a lot of thought into this recipe! We created it in collaboration with Eshkiniigjik Naandwechigegamig, or ENAGB, an organization supporting Indigenous youth & community. We also sourced the three main soup ingredients from Canadian growers, and we tested six different recipe iterations before it felt just right.
What an incredible opportunity to bring more Indigenous representation to our menu and create something special through collaboration. Not to mention, it’s officially fall soup season! 🍂
From the Three Sisters themselves to our time cooking together with ENAGB, there’s more to the story.
Comment “three sisters” and we’ll DM you a link to learn more on our blog.

ENAGB EarlyON

09/25/2026

Our monthly newsletter, What’s Cookin’, is like having a front row seat to all the ways we bring real food to life for the little ones. Sign up today & start enjoying:
🍎 Monthly menus that show you what kids are eating at child care every day.
đŸ„Ł FREE Real Food Recipes so you can make easy family meals & nutritious snacks in your own kitchen.
🍮Menu highlights & new additions that showcase our creativity, real ingredients, and global flavours.
📖 Kids' books that promote food literacy & celebrate cultural diversity.
đŸ•”ïžâ€â™€ïž Behind-the-scenes scoop on what the Real Food Team is up to
 & more!
Stay in the know with all the delicious details! Visit rfrk.com/whats-cookin to get in on the fun.

09/24/2026

🚀👀Our Chickpea Crusted Chicken Meteorites* are blasting off today. Made with organic, Ontario chicken and a gluten-free chickpea coating that gives this classic kid favourite a little extra protein boost. It’s what we do best, make real food for kids with a cool twist! 🌎✹
Served with a whole wheat wrap, brocco-kale mix with RFRK’s caesar dressing (made in house using organic, Canadian tofu) and orange.
Now we want to know: which emoji would you pair with them? Drop your favourite space-themed emoji in the comments.
*Herbivores will enjoy local falafel bites with the same sides. Reminder that a delicious, balanced lunch can be plant-powered, too!

09/23/2026

Beef & Barley Stew!* We missed you. đŸ„„đŸ‚ This bowl means business and is BACK on the menu. It’s one of those nutritious meals that screams fall weather & soup season. Made with Ontario beef, pasture-raised without added hormones or routine antibiotics, creamy barley pearls and a classic medley of veggies. We love when a meal promotes healthy eating habits & rings in a new season at the same time. Also served with brown rice, sweet corn and pineapple.
Barley is a stew-pendous ingredient and the ultimate flavour catcher. While it cooks, it naturally holds onto the delicious flavours of the broth. It’s also one of the oldest cultivated grains in human history, dating back to 10,000 years ago!
*Herbivores will enjoy Lentil & Mushroom Stew.

Introducing The Pod Squad! After looking through so many creative name contenders, we’re thrilled to announce the offici...
09/17/2026

Introducing The Pod Squad!
After looking through so many creative name contenders, we’re thrilled to announce the official name of our pea pod buddies.
🏆 came up with the perfect name, and it’s super fun to say! She’s won a $100 gift card from , and a custom-made, one-of-a-kind hoodie featuring the newly named, now-official buddies, making their name a permanent part of RFRK history. đŸ„č
Turns out, great minds think alike. This name was chosen by another entrant, so we did a draw to crown the winner. And because we couldn’t leave another clever namer empty-handed, our runner-up .sm will receive an RFRK swag bag filled with goodies.
Congratulations to everyone who helped bring our veggie buddies to life. We can’t wait to officially welcome The Pod Squad to the RFRK family.

Introducing Garret the Carrot!After looking through so many creative name contenders, we’re thrilled to announce the off...
09/17/2026

Introducing Garret the Carrot!
After looking through so many creative name contenders, we’re thrilled to announce the official name of our carrot buddy.
🏆 came up with the perfect name, it has a great ring to it. 🎉 She’s won a $100 gift card from , and a custom-made, one-of-a-kind hoodie featuring the newly named, now-official RFRK buddy, making their name a permanent part of RFRK history. đŸ„č
Turns out, great minds think alike. This name was chosen by another entrant, so we did a draw to crown the winner. And because we couldn’t leave another clever namer empty-handed, our runner-up will receive an RFRK swag bag filled with goodies.
Congratulations to everyone who helped bring our veggie buddies to life. We can’t wait to officially welcome Garret the Carrot to the RFRK family.

09/16/2026

Our Chickpea Patty* is a vegetarian hit! đŸŒ±This kid-approved meal starts with our made-in-house patties and Real Food Ketchup as the ultimate burger topping, plus a locally-baked multigrain pita bun, beet & carrot salad, and orange on the side. Here’s to balanced plates, and big smiles!
*Omnivores will enjoy our famous Beef Burgers with the same sides. They’re custom-made for us with Ontario beef (raised without routine antibiotics or added hormones), and a dash of portobello mushrooms for extra juiciness!

A juicy start to the morning! 🍉Mini watermelons are not just a healthy snack for kids, but a pretty sweet reminder that ...
09/15/2026

A juicy start to the morning! 🍉
Mini watermelons are not just a healthy snack for kids, but a pretty sweet reminder that many fruits grow very well in our own backyard. Grown in Innerkip, Ontario by Thames River Melons the warm summers of Southwestern Ontario create a wonderful growing environment for heat-loving crops like melons.
Typically harvested between July & October, it's a great time to show them some love and add a splash of variety. Plus, their smaller size makes them a little easier to enjoy at snack time than their bigger cousins.
Served as our morning snack with a cranberry-orange morning round.

Answer your kid’s at-home curry cravings. 🚚Our plant-based White Bean Curry & its companion, our Sri Lankan Chicken, are...
09/14/2026

Answer your kid’s at-home curry cravings. 🚚Our plant-based White Bean Curry & its companion, our Sri Lankan Chicken, are both made with a lightly spiced tomato & coconut-based sauce, making them delicious choices for raising adventurous eaters who want to explore new tastes. Some of our cooks from Sri Lanka helped develop the recipes, bringing their own experience & love of these South Asian-inspired flavours into our kitchen.
And there’s an easy way to get them on the table: both are available as handy, kid-sized tray meals through our partnerships with Mama Earth Organics & SPATULA
💡You’ll find them listed as Chicken Curry with Basmati Rice & White Bean Curry with Basmati Rice, both also served with green peas for a balanced lunch or dinner, more goodness and a pop of colour.
Not sure which route to take?
🌍Order from Mama Earth if you’re looking for grocery boxes featuring thoughtfully sourced, high-quality ingredients that support local farmers. Enjoy 50% off your first 3 produce boxes with code REALFOOD. Valid until September 30th. Excludes Butcher Boxes & Harvest Rescue Boxes.
đŸœïžOrder from Spatula if you’d like to stock up on a wide variety of delicious, convenient frozen meals, perfect for busy families & busy schedules. Get 50% off your first order with code REALFOODLAUNCH.

What’s in a school lunch? đŸ€” It’s different for everyone and more than just a meal, reflecting a piece of home & identity...
09/11/2026

What’s in a school lunch? đŸ€” It’s different for everyone and more than just a meal, reflecting a piece of home & identity. To celebrate back-to-school season, we’re honouring Lunch From Home, written by Joshua David Stein and illustrated by Jing Li.
This touching story celebrates the lunches four children bring from home, reminding us that the best lunch ideas for kids don’t always look the same. Inspired by the childhood stories of chefs Niki Russ Federman, Ray Garcia, Preeti Mistry, & Mina Park, the book explores what happens when something unfamiliar lands on the lunch table, and how curiosity and a little food education can turn a “what’s that?” into a “can I try some?” 👀✹
At RFRK, we see food as an important part of a child’s journey. Our culturally diverse menus introduce children to food traditions from around the globe, helping lay the groundwork for curious eaters as they grow and start school. ❀
Read more on the blog! You’ll find more information about the book plus links to interesting resources exploring school lunches from around the world. Visit rfrk.com/lunch-from-home.

09/10/2026

Masala Fish* has entered the chat, and it has quite the fan club. 🐟✹ This is one of those dishes you might not expect to see on a kid-friendly recipe list, but we often hear from parents: “My kid only eats fish when you make it!” It’s all thanks to our delicious masala marinade and tender, mildly flavoured ASC-certified basa filets. Served today with whole wheat roll or Canadian quinoa, and green beans.
Today’s fruit is a BERRY special friend: Canadian strawberries, grown by our neighbours in Quebec! 🍓Naturally sweet, juicy, bright, and perfectly sized for little hands, these ruby-red gems are one of the best healthy snacks for kids while we celebrate what’s in season and mix up our fruit variety in a delicious way.
đŸȘ„Make Masala Fish magic at home! Visit rfrk.com/real-food-recipes/masala-fish to make the free recipe. Available when you subscribe to our newsletter, What’s Cookin’.
*Vegetarians will enjoy our Chili Chili Bang Bang.

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115 Saulter Street South
Toronto, ON
M4M3K8

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