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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

Healthy Chicken Sausage Skillet

Chicken Sausage Skillet

Dairy-Free, Gluten-Free, Mains, RecipesBy Stephanie KayAugust 6, 2018Leave a comment

Chicken Sausage Skillet Made in one-pan and ready in under 30 minutes, this chicken sausage skillet is the perfect way to do a weeknight dinner. The thing I love about cooking is how inventive you can be. Unlike baking, where you need to be really precise, cooking allows for a lot of experimentation and imagination.…

11 Ways to Eat Less Sugar

11 Ways to Eat Less Sugar

Nutrition, Tips, Weight LossBy Stephanie KayAugust 2, 2018Leave a comment

11 Ways to Eat Less Sugar Learn how to eat less sugar with these simple tips. Most people are aware that eating too much sugar is bad for their health, however, kicking the sweet habit is not as easy as it might seem. It is certainly important to enjoy treats from time to time, however,…

Cinnamon Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl

Breakfast, Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayJuly 30, 201816 Comments

Cinnamon Quinoa Breakfast Bowl This cinnamon quinoa breakfast bowl is a welcomed change to your everyday oatmeal, and a quick and easy breakfast to get you out the door in a hurry. Rich in plant-based protein and naturally gluten-free, quinoa is a versatile grain you can include in both savoury and sweet dishes. It’s mild…

Why Sourdough is the Healthiest Bread

Is Sourdough Bread Healthy?

FAQs, NutritionBy Stephanie KayJuly 26, 20181 Comment

Is Sourdough Bread Healthy? Is sourdough healthy? Learn why sourdough bread is the healthiest bread of them all. When it comes to food, people are quick to label. This is good for you. That is bad for you. However, the reality is when it comes to food the answer is all too often; it depends.…

Green Shakshuka

Green Shakshuka

Breakfast, Gluten-Free, Recipes, VegetarianBy Stephanie KayJuly 23, 2018Leave a comment

Green Shakshuka This green shakshuka is a great meal for those times when you just don’t have anything planned. Made with minimal ingredients, it is quick and easy to prepare and perfect for breakfast, lunch and dinner alike. A shakshuka is my go-to meal when all I’ve got is veggies and eggs left in the…

6 Signs you have Chronic Inflammation

6 Signs You Have Chronic Inflammation

Nutrition, TipsBy Stephanie KayJuly 19, 2018Leave a comment

6 Signs You Have Chronic Inflammation Discover what inflammation is and some common signs of inflammation. Inflammation is a popular and commonly used word when it comes to nutrition. We often hear about anti-inflammatory foods and anti-inflammatory diets, but the truth is most people don’t know what inflammation actually is and how it affects our…

Watermelon Sorbet

Watermelon Sorbet

Dairy-Free, Desserts, Gluten-Free, Paleo, Recipes, VegetarianBy Stephanie KayJuly 16, 2018Leave a comment

Watermelon Sorbet Made with only 3-ingredients, this refined sugar-free watermelon sorbet is a delicious and refreshing summer treat! I’m going to be honest, calling this a “recipe” is probably a bit of a stretch, but my goodness is this watermelon sorbet ever refreshing. Watermelon is a great fruit to use without an ice cream maker…

A Guide to Buying Healthy Cheese

A Guide to Buying Healthy Cheese

Guides, NutritionBy Stephanie KayJuly 12, 20184 Comments

A Guide to Buying Healthy Cheese Everything that you need to know about healthy cheese and simple tips on how to buy the healthiest cheese possible. With hundreds of different types of cheese available in the grocery store, it can certainly be hard to distinguish the best from the rest. From hard to soft, and…

Grilled Sweet Potato Wedges

Grilled Sweet Potato Wedges

Dairy-Free, Gluten-Free, Paleo, Recipes, Sides, VegetarianBy Stephanie KayJuly 9, 2018Leave a comment

Grilled Sweet Potato Wedges Let’s get real, everything tastes better on the grill, and these grilled sweet potato wedges are certainly no exception! Paired with a lightly spiced curry tahini dip, these soft on the inside and crispy on the outside grilled sweet potato wedges are the perfect summer side dish. Sweet potatoes are one…

How to Heal Leaky Gut

How to Heal Leaky Gut

Digestion, Nutrition, TipsBy Stephanie KayJuly 5, 2018Leave a comment

How to Heal Leaky Gut Learn how to heal leaky gut with the 4R strategy. Healthy digestion is the foundation of overall health and well-being. Our digestive tract is the main barrier between us and our outside world, so if our gut is healthy, we are too. In fact, it is now said that many…

Grilled Cajun Shrimp Tacos

Grilled Cajun Shrimp Tacos

Dairy-Free, Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayJuly 1, 2018Leave a comment

Grilled Cajun Shrimp Tacos These grilled Cajun shrimp tacos are a quick and easy dinner idea, ready in 30 minutes or less, while still packed full smoky and spicy flavour! In the summertime, I’m all about quick and easy meals. Actually, let’s get real, I’m always about quick and easy meals, but it’s especially true…

6 Signs Your Breakfast Isn't Working

6 Signs your Breakfast Isn’t Working

Nutrition, TipsBy Stephanie KayJune 28, 2018Leave a comment

6 Signs your Breakfast Isn’t Working Sleepy? Hungry? Cravings? Here are signs your breakfast may not be working for you. Since breakfast is the first meal of the day it can either set you up for a day of success or a day full of hunger and cravings. Opting for the right breakfast can help…

Make-Ahead Three Bean Salad

Make-Ahead Three Bean Salad

Dairy-Free, Gluten-Free, Recipes, Salads, VegetarianBy Stephanie KayJune 25, 20189 Comments

Make-Ahead Three Bean Salad This three bean salad is the perfect make-ahead dish for any summer BBQ or weekly meal prep idea. Ready in under 10 minutes it is quick and easy to prepare without forgoing any flavour! My mom used to make three bean salad all of the time when I was a kid,…

Vegetable Oil

Why You Need to Ditch Vegetable Oil

Myths, Nutrition, TipsBy Stephanie KayJune 21, 20185 Comments

Why You Need to Ditch Vegetable Oil Here is everything that you need to know about vegetables and why they are not as healthy as you may think! Fat is one of the most misunderstood foods out there and vegetable oil specifically tops the list. Vegetable oils have long been touted as “heart-healthy” oils that…

Healthy Steak Fajita Bowls

Steak Fajita Bowls

Dairy-Free, Gluten-Free, Mains, Paleo, Recipes, SaladsBy Stephanie KayJune 18, 20181 Comment

Steak Fajita Bowls If you love fajitas, you’re going to love these steak fajita bowls! Served on a bed of leafy greens they are a lighter take on a classic fajita making them a quick and easy weeknight meal. I’ve been doing a lot of bowl recipes lately. A few weeks ago I shared my…

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