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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

12 Healthy Party Appetizers

12 Healthy Party Appetizers

NutritionBy Stephanie KayDecember 28, 2017Leave a comment

12 Healthy Party Appetizers Whether you’re a having a big party or just having a few friends over, here are healthy party appetizer that everyone will love. Whether you are hosting a party or headed out to one, no good party is complete without a delicious selection of appetizers. Fortunately, you can treat guests to…

Gingerbread Loaf with Maple Glaze

Gingerbread Loaf with Maple Glaze

Dairy-Free, Desserts, Recipes, Snacks, VegetarianBy Stephanie KayDecember 19, 20171 Comment

Gingerbread Loaf with Maple Glaze This healthy gingerbread loaf is moist, warmly spiced, and lightly sweetened for a delicious and festive treat. A few weeks ago in one of my Instagram posts, I asked you for your feedback and input on creating a new baked good recipe and I got an overwhelming amount of ideas. Holy…

How to Indulge without Overindulging 1

How to Indulge Without Overindulging

Nutrition, Tips, Weight LossBy Stephanie KayDecember 14, 2017Leave a comment

How to Indulge Without Overindulging Struggle to find balance? Learn how to indulge without overindulging. One of the biggest challenges we face living in a culture of abundant food is finding balance within. With constant access to food, especially the indulgent types, it can be difficult to learn how to indulge without overindulging. For myself…

Sweet Stuffed Sweet Potatoes

Sweet Stuffed Sweet Potatoes

Breakfast, Desserts, Gluten-Free, Paleo, Recipes, Snacks, VegetarianBy Stephanie KayDecember 12, 20171 Comment

Sweet Stuffed Sweet Potatoes Dessert stuffed sweet potatoes? Who knew! Baked until sweet and fluffy and packed with plain yogurt, honey, pecans and dark chocolate chips, these sweet stuffed sweet potatoes are a decadent, delicious and healthy treat! Not to mention, they work equally well for dessert, snacks and breakfast alike.     I’m not…

Butternut Squash Risotto

Butternut Squash Risotto with Sage

Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayDecember 4, 2017Leave a comment

Butternut Squash Risotto A simple and healthy butternut squash risotto recipe! Made with arborio rice, butternut squash and fresh sage, butternut squash risotto is a simple one-pan meal that serves a crowd or makes great leftovers for days of weekday lunches to come.       This butternut squash risotto recipe was inspired by a…

How to Cook Lentils

A Guide to Cooking Lentils

Guides, NutritionBy Stephanie KayNovember 30, 20174 Comments

A Guide to Cooking Lentils A beginner’s guide on how to cook lentils! Lentils are a highly underrated food and incorporating them into your diet is a simple and inexpensive way to add a filling source of fibre and plant-based protein to meals. Lentils are considered pulse, part of the legume family along with beans,…

Crispy Roasted Broccoli

Crispy Roasted Broccoli

Gluten-Free, Paleo, Recipes, Sides, VegetarianBy Stephanie KayNovember 28, 2017Leave a comment

Crispy Roasted Broccoli The BEST crispy roasted broccoli with cheese! Take your side dish to a new level with this crispy roasted broccoli; it’s so good you’ll be eating it right out of the oven. Plus, once you’ve got the basic roasting technique down, the flavour options are endless, as you can top this roasted…

10 of the Most Overrated Health Foods

10 of the Most Overrated Health Foods

Myths, NutritionBy Stephanie KayNovember 23, 2017Leave a comment

10 of the Most Overrated Health Foods Not all “health” foods are what they are cracked up to be. Here are some of the most overrated health foods. Like it or not, food has become an industry and therefore it has become victim to trends and fads. Thanks to good marketing and mainstream media, certain…

Hungarian Beef Stew (Goulash)

Goulash (Hungarian Beef Stew)

Dairy-Free, Gluten-Free, Mains, Paleo, Recipes, Soups & StewsBy Stephanie KayNovember 21, 2017Leave a comment

Hungarian Beef Stew (Goulash) A hearty beef stew, this Hungarian goulash recipe is a prime example of how a few humble ingredients can create a flavourful and warming winter meal. Goulash, pronounced as GOO-lash, is a Hungarian stew made of meat and vegetables that is native to Hungary and other regions of Central Europe. I…

Fall Harvest Salad with Maple Vinaigrette

Fall Harvest Salad with Maple Vinaigrette

Dairy-Free, Gluten-Free, Paleo, Recipes, Salads, VegetarianBy Stephanie KayNovember 14, 2017Leave a comment

Fall Harvest Salad with Maple Vinaigrette Celebrating all of the flavours of the season, this fall harvest salad with maple vinaigrette serves as a great hearty side dish or filling main meal. Made with fresh kale, fennel, roasted squash, crisp apple and creamy goat cheese, this harvest salad is the perfect dish for fall! Not…

Why You Shouldn't Fear Saturated Fat

Why You Shouldn’t Fear Saturated Fat

Myths, Nutrition, TipsBy Stephanie KayNovember 9, 20172 Comments

Why You Shouldn’t Fear Saturated Fat Here is a case for saturated fat, what it is, and why it’s actually good for you. Like many, I spent years of my life avoiding fat in my diet, specifically saturated fat. I grew up in a household full of low-fat or fat-free products and entered adulthood doing…

Raw Buckwheat Breakfast Porridge

Overnight Raw Buckwheat Porridge

Breakfast, Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayNovember 7, 201712 Comments

Overnight Raw Buckwheat Porridge Made with buckwheat groats, almond milk, cinnamon, honey, and fresh berries, this overnight raw buckwheat porridge is a simple, yet delicious, make-ahead breakfast! Overnight raw buckwheat porridge might sound like a mouthful, but it is a lot less complicated than it may seem. Similar to overnight oats, raw buckwheat porridge is…

How to Make Your Health a Priority

How to Make Your Health a Priority

Nutrition, Tips, Weight LossBy Stephanie KayNovember 2, 20173 Comments

How to Make Your Health a Priority Learn how to make your health a priority with these simple yet effective tips. Even though most people know that they should be making their health a priority, not everyone does. Between work, family, friends, kids and busy schedules, too often, focusing on our personal health falls to…

Chocolate Caramel Freezer Fudge

Chocolate Caramel Freezer Fudge

Dairy-Free, Desserts, Gluten-Free, Paleo, Recipes, Snacks, VegetarianBy Stephanie KayOctober 30, 20173 Comments

Chocolate Caramel Freezer Fudge Made with creamy cashew butter, this decadent chocolate caramel freezer fudge recipe is a fun and healthy twist on a traditional fudge, while being paleo, gluten-free and vegan for everyone to enjoy. There are about a billion recipes online for freezer fudge, but I really wanted to share my own version…

Healthy Meal Prep Ideas

32 Healthy Meal Prep Ideas

Nutrition, TipsBy Stephanie KayOctober 26, 2017Leave a comment

32 Healthy Meal Prep Ideas Healthy meal prep ideas for breakfast, lunch and dinner! A little forward planning goes a long way when it comes to eating well, so here are 32 healthy meal prep ideas to help ensure you are set up for success.     There are a lot of benefits to meal…

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