CTS Foods inc.

5025 François-Cusson

Lachine, QC Canada H8T 3K1



© 2019 Ilios Foods

imported foods, international foods

tips & recipes

spinach cake

(with cream cheese frosting)

Ok. So this may look like something out of Dr. Seuss but we PROMISE you don't even taste the spinach!

WOW your guests with this cool looking cake that has a little healthy edge.




3 eggs

1 tsp vanilla

1 1/2 cups of sugar

1.5-2 cups of ILIOS spinach (thawed)

3/4 cups of ILIOS olive oil

2 tbsp of lemon juice

2 cups of flour (sifted)

3 tsp of baking powder

1/2 tsp of salt


1 250g block of cream cheese (room temperature)

2 cups of powdered sugar

1 1/2 tsp of vanilla extract

1 1/2 tbsp of milk


  1. Preheat the oven to 350°

  2. Use blender to puree the eggs, vanilla, sugar, lemon juice and spinach together until smooth.

  3. Remove the small cap from the blender (to open the hole) and slowly pour in the olive oil while the blender is at a low setting.

  4. Sift together all your dry ingredients and, using the little hole on the top of your blender, add them to the wet ingredients about 1/4 cup at a time. Use "pulse" setting to mix.

  5. Grease cake pan, line with parchment paper, lightly grease parchment paper and pour the batter in.

  6. Bake for approx. 30 minutes (check to see if cooked with toothpick at about 20 minutes).

  7. Let cool for at least 1 hour.

  8. For frosting, whisk all ingredients together. Use hand blender if possible to make it easier.

  9. Slather frosting all over your cake and enjoy!

spinach & pea pasta

What's better than a recipe that combines comfort food and healthy eats? 

This multi-tasking spinach and pea pasta is so easy to make and is oh so tasty! The perfect fall meal for the whole family!



1 pack of ILIOS organic spaghetti

1/2 cup of heavy cream

1 1/4 cups of ILIOS frozen spinach (thawed)

1/2 cup of ILIOS frozen peas (thawed)

1 cup of grated Gran Regale Parmesan-type cheese

Salt, pepper and ground nutmeg to taste


  1. Cook the pasta until al dente. Drain and set aside.

  2. In the same pot (less dishes!), over medium high heat, add the cream and spinach. Bring to a boil, take off heat and mix in the peas and cheese. Season with salt, pepper and nutmeg to taste before tossing in the pasta.

  3. EAT!!!


BRRRR! It's getting cold out there! What better way to warm up than a warm, healthy soup.


This green pea soup is a great fall meal that sneaks in yummy greens that are always in season at ILIOS foods!



1 tsp ILIOS olive oil

1 large onion, diced

2 1/2 cups ILIOS vegetable or chicken broth

3/4 tsp dried tarragon

1/2 tsp salt

Freshly ground black pepper

1/3 bag ILIOS frozen peas

4 tsp plain yogurt, optional


  1. In a large pot, heat the olive oil over med-low heat. Add the chopped onion, cover and cook, stirring occasionally, until softened, about 5 minutes. Add the broth, tarragon, salt and a freshly ground black pepper to taste. Bring to a boil. Add the peas and cook for another 10 minutes.

  2. In a blender, puree the soup in 2 batches until very smooth. Return the soup to the pot and bring to a simmer to heat up. Serve in bowls. Stir the yogurt so that it is smooth and top each serving with a swirl of yogurt.


halal vs. kosher

We are fortunate to live in a country that embraces so many different cultures and traditions. ILIOS foods is a brand that shares in this patriotic love for discovering the world through other people's eyes (and tastebuds!) which is why we thought it would be interesting to discover the key distinctions between Halal and Kosher foods.

halal vs. kosher

In a country known for embracing all different types of cultures and religions, Canadians regularly come across Halal and Kosher foods. We see the Halal and Kosher seals of approval at the grocery store (especially on meat) all the time. But what makes a certain food Halal vs. Kosher and what are the main differences?


We like to consider food as one of life’s simple pleasures; but in some cases, food is not so simple and can be political, spiritual and religious. Many people of the Jewish religion adhere to strict Kosher guidelines where it concerns their food and many Muslims of the Arabic world eat only Halal foods. Kosher, in Hebrew, means fit or proper and Halal refers to food that is permissible.

Here are some facts about both Halal and Kosher foods and the differences between each one:

  1. Both Halal and Kosher laws call for quick slaughtering techniques that cause the animal in question the least amount of pain possible.

  2. Halal law requires praying to Allah before or while each animal is slaughtered, but Kosher does not require prayer before each slaughter.

  3. A shochet, or specially trained rabbi, must slaughter the animal, while any adult Muslim, Christian, or Jew can slaughter the animal in Halal law.

  4. Residual blood in meat is fine in Halal rules, but Kosher rules call for rapid, complete draining of the blood at the time of slaughter.

  5. Halal rules allow for eating the whole animal, but kosher law prohibits eating the hind quarters.

  6. Kosher law prohibits eating shellfish, land animals with scales, and any mammal that does not chew its cud and and does not have split hooves. Halal is not as restrictive.

  7. Both Kosher and Halal rules prohibit eating pork and birds of prey.

  8. Kosher law prohibits mixing dairy and meat (including during the prep and cooking process which means different utensils, dishes, etc… must be used). Halal does not.

  9. Any Kosher dairy products must come from a Kosher animal and must follow the Kosher guideline of not mixing any meat product or bi-product with a milk product (ex. many cheeses are made with rennet which is an animal bi-product)

  10. Halal-certified foods exclusively involve foods that require the slaughter of an animal and not animal bi-products such as milk, cheese and eggs. Some cheese is not considered Halal if it contains animal-derived rennet.

  11. In Kosher laws, foods that are neither meat nor dairy are called pareve. (eggs, fish, fruit, vegetables, grain, etc…) Pareve foods would not be considered kosher if they were processed on any equipment that came in contact with non-kosher meat or dairy.

  12. Pareve foods must be checked for small bugs or larvae which are not kosher and, in the case of eggs, must also be checked for blood spots to remain Kosher-certified.

  13. Halal rules prohibit wine, beer, liquor and drugs whereas wine is acceptable in Kosher laws.

Now that you know the key differences between Halal and Kosher foods you are better equipped to help accommodate the dietary needs of people in your lives who are choosing to follow the guidelines put in place by their chosen religions and cultures.


Bon appétit!

(bil-hanā' wa ash-shifā') بالهناء والشفاء / بالهنا والشفا

(be'te-avon) בתיאבון

vegetarian chili

Football season is upon us and for any of us who is a fan or who has a NFL fan in their lives, this means Sunday afternoons watching the games with a bunch of buddies yelling at the TV. You're going to need some quick and easy recipes to feed the hoards of football fans crashing on your couch this season and this chili dish is the perfect solution.


2 tbsp of ILIOS vegetable oil

1 large onion (diced)

4 cloves of garlic (minced)

1-3 tbsp of chili powder

2 tbsp cumin

1 tsp oregano

1/4-2 tsp of chili flakes

2 red peppers (diced)

2 medium carrots (diced)

3 celery stalks (diced)

2 cans of ILIOS diced tomatoes

2 jars of ILIOS legumes (chick peas, white kidney beans or cranberry beans)

2 cups of ILIOS frozen corn

Salt (to taste)



  1. Heat oil in a large pot (medium-high heat). Add onion and sauté for about 3 mins. Add garlic and cook for another minute. Then add spices and mix everything together.

  2. Add peppers, carrots and celery and cook for about 5 minutes. Add tomatoes and their juices and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium-low.

  3. Add the beans (rinsed and drained) and corn to the pot and cook on a low simmer (lid off) for about 20-30 minutes.

  4. Serve with sour cream, cheddar cheese, nacho chips, cilantro, avocado or eat as-is. Delicious!


There has never been an event during which this artichoke dip was not a hit. It is the ULTIMATE crowd pleaser! And, cherry on top, it is soooo easy to make! Check it out!


1/2 cup ILIOS mayonnaise

1/2 cup sour cream

1 cup grated parmesan

1 can of ILIOS artichoke hearts (chopped)

1/2 cup red onion (minced)

1 tbsp lemon juice

Salt & pepper (to taste)



  1. Pre-heat oven to 400°F

  2. Mix mayo, sour cream and parmesan together in a bowl, then mix in all other ingredients

  3. Transfer mixture to shallow baking dish and bake for 20 minutes or until light golden brown.

  4. Enjoy with ILIOS crostinis, veggie platter or fresh sliced baguette.


Tis' the season... of corn! Indulge in the tastes of summer with these delicious chicken and corn tacos. The best part is you can make them any time with ILIOS frozen corn; frozen fresh and available all-year-round!


2 tbsp of ILIOS olive oil

1 lime (halved)

2 boneless chicken breasts (chopped into small pieces)

1 cup of ILIOS frozen corn

1 cup of ILIOS cranberry beans (rinsed and drained)

1/2 cup of cooked ILIOS quinoa

2 cloves of garlic (minced)

Soft taco shells


2-3 jalapeno peppers (sliced)

1 bunch of cilantro (chopped)

1 avocado (sliced)




  1. Heat pan or skillet with ILIOS olive oil. Add chicken. Season with salt and pepper (to taste) and squirt with 1/2 lime juice.

  2. Once chicken is fully browned (approx 5-7 mins.), add in corn, beans, cooked quinoa. Squirt with other half of lime juice and season with salt and pepper and minced garlic.

  3. Cook for an additional 5-7 mins. During this time, heat your soft taco shells at low heat in oven or on BBQ.

  4. Once fully cooked, remove from heat. Top warm taco shells with mixture and top with jalapeno peppers, avocado, cilantro. Add shredded cheese, salsa, sour cream or any other one of your favourite taco topping for extra flavour!

piquillo pepper dip

Hosting some friends or family over the weekend? Heading out to a BBQ? Here is the PERFECT recipe to prepare for a crowd and serve with fresh cut veggies, pita chips or naan bread.



1 jar of ILIOS Chick Peas
1 jar of ILIOS Grilled Piquillo Peppers
6 cloves of confit garlic*
5 tbsp water
3 tbsp lemon juice
4 tbsp ILIOS Extra Virgin Olive Oil
1.5 tbsp kosher salt
1/2 cup ILIOS Canola Oil



  1. In a food processor or blender, add water, lemon juice, salt, chick peas, piquillo peppers and blend until smooth.

  2. If you need more liquid, add a bit of water (only one tbsp at a time).

  3. Once the mix is smooth, add in the olive oil with the motor still running slowl.

  4. 4) Allow dip to rest for at least 20 minutes in the fridge before serving. Enjoy!

*To make garlic confit, place canola oil and garlic cloves in a small pot and simmer gently for 30-45 mins until the garlic is tender but still keeps its shape.

quinoa tabbouleh

The best part about this quinoa tabbouleh is not that it is delicious AND healthy; but you can make it in advance and it will stay just as good if not BETTER as the day you made it!


1 cup of ILIOS quinoa
1 cup diced tomatoes
1 cup chopped parsley
1/4 cup chopped mint
1/2 cup diced red onion

1/2 cup red wine vinegar

3 tbsp lime juice

1 tsp kosher salt

To boil quinoa:

1L water

2 tbsp kosher salt

1/2 tsp turmeric


  1. Bring the water, salt and turmeric to a boil in a medium sized pot.

  2. Once boiling, add the quinoa and cook for 12 minutes. Strain and allow to cool.

  3. Dice the red onion and place in a small pot with the red wine vinegar. Bring to a boil and cook for 4 minutes. Strain and reserve the onion. 

  4. Dice the onion and chop the herbs.

  5. Mix all ingredients into a bowl with lemon juice and salt.

  6. Let marinate an hour or two before serving.



Who doesn't love and crave a good old-fashioned comfort meal sometimes. This mushroom gnocchi is the perfect dish for a cold, rainy night and is super quick to prepare. Your whole family will love you for it!

1 tbsp of ILIOS olive oil
1 pack of original, mini, mushroom or whole wheat ILIOS gnocchi
10-12 cremini mushrooms (sliced)
optional: we also used shitake mushrooms because, why not?!
2-3 cloves of garlic (minced)
2 cups of spinach
1/3 cup of dry white wine
1 cup of heavy cream
1/2 cup parmesan cheese (grated)
salt & pepper to taste



  1. Start by adding the olive oil to a skillet on medium-high heat. Add the garlic and mushrooms and cook for approx 5 minutes stirring occasionally.

  2. Add the white wine and let it bubble for about a minute.

  3. Add the cream and gnocchi. Wait until it starts to bubble again and then cover the skillet and reduce the heat to medium-low. Cook for about 3 minutes.

  4. Add the spinach to the skillet, cover, and then continue cooking for 3 minutes.

  5. Stir in the parmesan, salt and pepper. The gnocchi should be soft. If not, keep cooking for another few minutes.


quinoa and tomato salad

It's summer! Can we all just pause and take a moment to appreciate what that means?! No more winter boots, no more bulky coats, no more scraping a thick layer of ice off your car in the morning. We know it won't last forever but boy oh boy does it feel good!

In honour of this beautiful season, we want to showcase some of the beautifully fresh veggies and herbs it brings with our Quinoa and Tomato Salad.

This is a hearty and healthy salad that the whole family is sure to enjoy!


4 cups of cherry tomatoes (halved)

1/2 cup of fresh basil (chopped)

1 cup of bocconcini pearls

3 cloves of garlic (chopped)

3 tbsp of Ilios olive oil

1.5 tbsp of balsamic vinegar

1.5 cups of Ilios quinoa

salt & pepper (to taste)


  1. Start by cooking your quinoa. Use the 2:1 ratio (for 1.5 cups of quinoa, cook in 3 cups of water.)
    Optional: cook in a vegetable broth for extra flavour

  2. Once quinoa is cooked, put in fridge to cool

  3. Chop up your tomatoes, basil and garlic and set aside.

  4. Once quinoa is cool, add to large bowl along with bocconcini cheese, tomatoes, basil and garlic.

  5. Add olive oil and balsamic vinegar

  6. Sprinkle with salt and pepper

  7. Mix it all up and enjoy!

Check out our video for step-by step instructions: