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Stephanie Kay | Nutritionist & Speaker
Real Food for Real Life
Stephanie Kay | Nutritionist & SpeakerStephanie Kay | Nutritionist & Speaker
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  • About
  • Program
  • Recipes
    • Breakfast
    • Mains
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
    • Desserts
    • Drinks
    • Dressings & Sauces
  • Nutrition
    • Tips
    • FAQs
    • Myths
    • Guides
    • Digestion
    • Weight Loss
  • Downloads
  • Cookbooks
  • Contact
    • Contact Steph
    • Press & Media
    • Corporate Speaking

Dill Pickle Popcorn Seasoning

Dill Pickle Popcorn

Gluten-Free, Recipes, SnacksBy Stephanie KayJanuary 20, 20193 Comments

Dill Pickle Popcorn This dill pickle popcorn is tangy, salty and savoury, and the perfect way to satisfy a craving in a much healthier way!     Popcorn is one of my favourite snacks; it’s super simple to make, and can easily satisfy a crunchy, salty or savoury craving. Although it’s got a bit of…

Why You Need More Food Less Often

Why You Need More Food Less Often

Nutrition, Tips, Weight LossBy Stephanie KayJanuary 17, 20195 Comments

Why You Need More Food Less Often How often should you eat? Here’s a case for why you need more food less often. The question of how often to eat is a big one; people are constantly arguing over whether it is better to eat multiple smalls meals per day or three big meals per…

Chocolate Banana Oatmeal

Chocolate Banana Oatmeal

Breakfast, Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayJanuary 13, 20195 Comments

Chocolate Banana Oatmeal Who says you can’t have chocolate for breakfast? This chocolate banana oatmeal is a healthy 10-minute breakfast you can whip up any day of the week.     I know what you are thinking; how on earth is she recommending chocolate for breakfast? I get it, but it’s not as odd as…

How to Stick to a Healthy Diet

How to Stick to a Healthy Diet

Nutrition, Tips, Weight LossBy Stephanie KayJanuary 10, 20191 Comment

How to Stick to a Healthy Diet Here are 14 simple strategies to help you stick to a healthy diet for the long term. When it comes to following a healthy diet, getting started is the easy part, but sticking to those changes for the long-term is tough. Whether it’s a party, a vacation, or…

Maple-Glazed Salmon Bowls

Maple-Glazed Salmon Bowls

Dairy-Free, Gluten-Free, Mains, RecipesBy Stephanie KayJanuary 6, 20192 Comments

Maple-Glazed Salmon Bowls Sweet and sticky, these maple-glazed salmon bowls are super simple to prepare, not to mention a perfectly well-balanced weeknight meal. I get that salmon is not everyone’s favourite. If you didn’t grow up eating fish, it can be a bit of an acquired taste but incorporating seafood into your diet is great…

12 Reasons You're not Losing Weight

12 Reasons You’re Not Losing Weight

Nutrition, Weight LossBy Stephanie KayJanuary 3, 2019Leave a comment

12 Reasons You’re Not Losing Weight Discover the reasons you’re not losing weight and what you can do instead. Feel you are eating well and exercising regularly but the scale just won’t budge? It’s only human nature to get frustrated by this and wonder if you will ever get those pounds off, but it is…

Mediterranean Orzo Salad

Mediterranean Orzo Salad

Dairy-Free, Recipes, Salads, VegetarianBy Stephanie KayDecember 30, 20184 Comments

Mediterranean Orzo Salad A crowd-pleasing Mediterranean orzo salad recipe! Made with orzo pasta, sundried tomatoes, vegetables and a simple lemon dressing, this orzo pasta salad recipe is filled with all of the flavours of the Mediterranean. This Mediterranean orzo salad recipe is a great make-ahead meal or meal prep idea that you can whip up…

Why Calorie Restriction doesn't Work

Why Calorie Restriction Doesn’t Work

Nutrition, Weight LossBy Stephanie KayDecember 27, 20182 Comments

Why Calorie Restriction Doesn’t Work Discover why calorie restriction doesn’t work and what to focus on instead. Think that calories are the key to weight loss? Think again. Calories have been touted as the source of weight gain and the key to weight loss, however, that is truly not the case. In fact, the calories…

Cauliflower Mashed Potatoes with Garlic

Garlic Mashed Cauliflower

Gluten-Free, Paleo, Recipes, SidesBy Stephanie KayDecember 23, 201812 Comments

Garlic Mashed Cauliflower A rich, creamy, healthy and low-carb garlic mashed cauliflower recipe! Made with cauliflower, garlic cloves, chicken broth, butter and a drizzle of olive oil, this garlic mashed cauliflower is the perfect side dish for any cold-weather meal. Complete with the creamy texture of traditional mashed potatoes, this mashed cauliflower recipe works well…

How to Eat Healthy Anywhere

How to Eat Healthy Anywhere

Nutrition, TipsBy Stephanie KayDecember 20, 20181 Comment

How to Eat Healthy Anywhere Whether you are at the airport, the gas station, or a work event, here are simple tips to eat healthy to matter where you go. Although many people worry about what to eat when they are on the road or travelling, it’s actually quite simple. In fact, it doesn’t matter…

Lemon Shortbread with Poppy Seeds (Gluten-Free)

Lemon Shortbread Cookies

Desserts, Gluten-Free, Paleo, RecipesBy Stephanie KayDecember 16, 2018Leave a comment

Lemon Poppy Seed Shortbread Rich and buttery, these gluten-free lemon shortbread cookies are a fun holiday treat that everyone can enjoy. Shortbread is a traditional Scottish baked good made from one part sugar, two parts butter and three parts flours. It is crisp and flaky while still being rich and buttery and pairs perfectly with…

4 Reasons to Always Read the Ingredients

4 Reasons to Always Read the Ingredients

Nutrition, TipsBy Stephanie KayDecember 13, 2018Leave a comment

4 Reasons to Always Read the Ingredients Discover why you should read the ingredients on everything you eat. I constantly talk about the importance of reading the ingredient list, and yet, every day people fail to do so. People opt for items they think are healthy choices only to later realize that they were duped…

Beef & Mushroom Risotto

Mushroom & Beef Risotto

Gluten-Free, Mains, RecipesBy Stephanie KayDecember 9, 2018Leave a comment

Mushroom & Beef Risotto An easy beef risotto recipe with mushrooms! Rich and creamy, this mushroom and beef risotto feels like a fancy and decadent meal and yet it is easy to make for even the most amateur of cooks.     Risotto has a reputation for being hard to make but, in reality, it…

How to Spot a Fake Sourdough

How to Spot a Fake Sourdough

Nutrition, TipsBy Stephanie KayDecember 6, 20182 Comments

How to Spot a Fake Sourdough Learn how to spot a fake sourdough and how to look for real sourdough instead. Sourdough is hands down healthiest type of bread. Made with only three ingredients; flour, water and salt, sourdough is simple and natural, the way bread should be. However, with the rise in popularity of…

Healthy Carrot Muffins

Carrot Pecan Muffins

Breakfast, Dairy-Free, Recipes, Snacks, VegetarianBy Stephanie KayDecember 2, 20186 Comments

Healthy Carrot Muffins A family-friendly and healthy carrot muffin recipe with no added sugar! Moist and fluffy, these healthy carrot muffins are naturally sweetened with applesauce and maple syrup, packed full of rolled oats and filled with crunchy pecans making them a delicious and nutritious snack.     I used to tell people (and sometimes…

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