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SPRING 2017 INGREDIENTS
maple&CO continues to work hard to help you lead a healthier life! We keep busy in search of the best British local ingredients – want to know our dirty little (raw) secret?! Then you have to literally start from the roots… Don’t worry about getting your hands dirty though, our legendary British farmers and superstar chefs start from scratch every day.
Mix a little sunshine, a whole lot of passion, and these amazing spring veggies and what do you get? Fresh, fun food that nourishes your body and maximises your energy! We have Maple’s Spring Guide to help you lead a happier, confident, and more balanced life, while also enjoying the amazing turn in the weather.

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LUNCH
LRG 3 options 6.95/ MED 2 options 5.95/ SML 1 option 3.95
add a protein. 3.00 chicken/ tofu/ halloumi / fish / poached eggs
add a side. 2.00 avocado/ wrap
gf = no gluten containing ingredients/ df = dairy-free/ ve = vegan

FAVOURITES
JULIUS CAESAR (gf)
shredded kale, romaine, mangetout, toasted buckwheat, cabbage, toasted pumpkin and sunflower seeds, Dijon-lemon tahini dressing, pecorino (optional)
MEXICAN STANDOFF (df, ve)
bulgur wheat, avocado, black beans, grape tomatoes, diced bell peppers, red onion, coriander lime pesto dressing

SEASONAL
BI BIM BAP (df, ve)
shredded carrots and courgette,
mushrooms, pickled cucumber, spring onions, toasted sesame seeds, red and brown rice, spicy Korean gochujang dressing

SWEET P GREENS (gf, df, ve)
garden peas, leeks, lettuce bites, spring greens, cauliflower, fresh parsley, green lentils, pomegranate tahini dressing

MISO HEALTHY (gf, df, ve)
organic vermicelli noodles, sliced red and white cabbage, baby spinach, shredded carrots, spiced flaked almonds, miso star anise dressing

 PROTEINS & SIDES

CHICKEN (gf, df)
free-range, tahini, garlic, smoked paprika

SALMON (gf, df)
baked filet, miso, mirin rice wine

TOFU (gf, df,ve)
five spiced, sesame almond butter dressing

HALLOUMI (gf)
3 slices grilled, seasonal herbs

AVOCADO (gf, df, ve)
chili lime grilled halved hass avocado

TWO POACHED EGGS (gf, df)
free-range, lemon, sea salt, seasonal herbs

SOUPS & WRAPS

TAKE MY BROTH AWAY (gf, df, ve) 3.95
warming vegetable broth, gluten-free vermicelli noodles, baby spinach, mushrooms, tofu, sesame seeds

THAI RED CHICKEN CURRY coming soon (gf, df, ve) 3.95
lemongrass, ginger, lemon balm, dao miu, edamame, cauliflower “rice”, free range chicken

GINGER ROOT SOUP(gf, df, ve) 3.95
carrot, sweet potato, ginger, celery, onion, garlic, fresh parsley

BUCKWHEAT CHIA WRAP (gf, df, ve) 3.95
buckwheat, chia seeds, coconut oil, water. includes your choice of salad.
Add a protein +3.00


 COLD-PRESSED JUICE BAR

4.00 for 250ml

PINK CHIA PARADE (protein packed) NEW
chia seeds, beetroot, cucumber, apple
GOLDIE LOCKS (anti-inflammatory) NEW
turmeric root, raw almonds, honey
MIGHTY MATCHA (boosting)
matcha, green apple, ginger, lemon
YONCE LEMONADE (metabolising)
cayenne, lemon, honey, alkaline water
LITTLE MISS SUNSHINE (energising)
grapefruit, orange, lime, ginger, cayenne
GREEN QUEEN (detoxifying)
spinach, parsley, lemon, cucumber, celery, ginger
KALE-AID (digestion)
kale, spinach, romaine, celery, cucumber, green apple

AFTER THE DISCO (hydration)
coconut water, pineapple, lemon, romaine
BUNNY RUN (strengthening)
carrot, apple, ginger, turmeric
FIRST LOVE (cleansing)
beet, carrot, apple, celery, lemon
HOT DATE (delicious)
almond milk, date, cinnamon, vanilla bean, coconut
CHOCO DREAM (delightful)
almond milk, raw cacao, sea salt, honey
MATCHA LATTE (immunity)
matcha, almond milk, honey
FITZ’S COLD BREW
coffee beans, water


 S M O O T H I E  B A R

4.25

SHOW ME THE MONEY
spinach, avocado, lime, honey, cucumber, coconut water
SUNDAY FUNDAY
raw cacao, banana, honey, oat or almond milk
THE BREAKFAST SMOOTHIE
M&F signature granola, dates, banana, almond milk
JET SETTER
strawberries, blueberries, dates, almond butter, almond milk

BLUEBERRY PANCAKE
blueberries, vanilla bean, cinnamon, maple syrup, natural yogurt, milk
SKINNY SHAKE
strawberries, banana, oat or soy milk
BOOSTERS
chia seeds, raw cacao, matcha, turmeric, spirulina, maca, lucuma, goji berries


 B R E A K F A S T 

MAPLE PORRIDGE (gf, df, ve) 3.60/3.90
maple porridge, toasted walnuts, chia seeds

MISO PORRIDGE (gf, df, ve) 3.60/3.90
miso porridge, spring onions, almonds
SALTED DATE CARAMEL PORRIDGE (gf, df, ve)
Medjool dates, sea salt, almond butter, banana, sesame seeds
NAKED PORRIDGE (gf, df, ve) 2.95/ 3.25
with water, milk or soya milk
M&F GRANOLA PARFAIT (gf) 2.95
homemade granola, creamy natural yogurt, honey or sugar-free seasonal compote +0.45

AVOCADO CHILLI TOAST (df, gf option) 3.90
avocado, lime juice, chilli flakes, coriander, olive oil, sea salt, black pepper, grilled multigrain toast
POACHED EGG TOAST (df, gf option) 4.90
two poached eggs, spinach, seaonal herbs, lemon zest, grilled multigrain toast
SMOKED SALMON TOAST 4.90
smoked salmon, seasonal herbs, lemon zest, sliced cucumber, grilled multigrain toast
EGG & AVO (df, gf) 3.90
poached egg, chilli lime cilantro grilled avocado, lime wedge and baby spinach
A D D – O N S

poached eggs, smoked salmon, avocado


GLUTEN-FREE BAKERY

made daily from scratch in our Fitzrovia kitchen

THE BEST GLUTEN-FREE BROWNIE (gf) 2.95
dark chocolate, salted caramel swirl

EVERYTHING COOKIE (gf) 0.95
desiccated coconut, pecans, hazelnuts, oats and dark chocolate

VEGAN MINI BERI MUFFIN (gf,df,ve) 0.95
blueberries, walnuts, bananas, coconut oil, almond milk, vanilla

CHEWY NUTTY BITES  (gf,df,ve) 1.20
cashews, almonds, coconut, raw vegan dark chocolate

M&F GRANOLA BAG  (gf,df) 4.95
oats, almonds, pumpkin & sunflower seeds, coconut, maple syrup, honey

CACAO RAW ENERGY BALLS (gf, df, ve) 1.20
Medjool dates, almonds, raw cocoa, chia seeds and coconut

MATCHA ENERGY BALLS (gf, df, ve) 1.20
matcha, pistachios, Medjool dates, almonds and chia seeds

THE ULTIMATE GRANOLA BAR (gf, df, ve) 2.95
Oats, almonds, walnuts, sunflower, pumpkin and sesame seeds, coconut, cinnamon, sultanas, prunes, maple syrup, orange and lemon zest

OTHER DRINKS
coffee, tea and matcha, sparkling and still water, coconut water, CHARItea