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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.…

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…

Healthy Steak Fajita Bowls

Steak Fajita Bowls

Dairy-Free, Gluten-Free, Mains, Paleo, Recipes, SaladsBy Stephanie KayJune 18, 2018Leave a 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…

Healthy Chicken Tikka Masala

Chicken Tikka Masala

Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayJune 4, 20183 Comments

Chicken Tikka Masala This easy chicken tikka masala recipe is a one-pan dish that is ready in 30 minutes making it a great weeknight meal! Made with fragrant spices, and tender chicken in a rich and creamy broth, this recipe is sure to please a crowd. Ok, if I’m being honest, I had to bend…

Mexican Baked Rice Casserole

Mexican Baked Rice Casserole

Dairy-Free, Gluten-Free, Mains, Recipes, VegetarianBy Stephanie KayMay 14, 2018Leave a comment

Mexican Baked Rice Casserole A one-pan vegetarian meal, this Mexican baked rice casserole is loaded with vegetables and plant-based protein making it a great main course and side dish alike. Full disclosure, I am obsessed with this dish. I honestly thought it would be good, but didn’t think it would be as good as it…

Eggplant and Chickpea Tagine

Eggplant and Chickpea Tagine

Dairy-Free, Gluten-Free, Mains, Recipes, Soups & Stews, VegetarianBy Stephanie KayApril 16, 2018Leave a comment

Eggplant and Chickpea Tagine A hearty vegetarian meal, this eggplant (aubergine) and chickpea tagine is warmly spiced and the perfect weeknight dinner. The word tagine actually has two different meanings; 1) a type of North African cookware, and 2) a slow-cooked stew made in that traditional cookware. Although tagines are technically always made in an…

Slow-Roasted Salmon with Herbs

Slow-Roasted Salmon with Fresh Herbs

Dairy-Free, Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayApril 2, 2018Leave a comment

Slow-Roasted Salmon with Fresh Herbs This slow-roasted salmon recipe is a great simple dinner idea but also keeps really well as leftovers to top on salads for a quick and easy lunch! Since salmon is a fish rich in healthy fats, it is often cooked at a high heat to help give it a crispy…

Sweet Potato Burrito Bowls

Sweet Potato Burrito Bowls

Dairy-Free, Gluten-Free, Mains, Recipes, VegetarianBy Stephanie KayMarch 26, 2018Leave a comment

Sweet Potato Burrito Bowls A simple and healthy meal, these sweet potato burrito bowls are easy to prepare and make a great vegetarian lunch or dinner! I love bowl-based meals; throw everything together, cover it with sauce, and you’re good to go. The key to a simple burrito bowl like this is adding a lot…

Oven-Baked Chicken and Rice Pilaf

Oven-Baked Chicken and Rice Pilaf

Dairy-Free, Gluten-Free, Mains, RecipesBy Stephanie KayFebruary 13, 20185 Comments

Oven-Baked Chicken and Rice Pilaf This oven-baked chicken and pice pilaf is a simple one-pot meal that feeds a crowd or makes plenty of leftovers for a week of lunches. Chicken and rice is a classic combination of ingredients, however, plain old chicken and rice can get pretty boring after a while. Fortunately, with a…

Chili Con Carne

Chili Con Carne

Dairy-Free, Gluten-Free, Mains, Recipes, Soups & StewsBy Stephanie KayJanuary 30, 20182 Comments

Chili Con Carne This classic chili con carne is a healthy and heart-warming meal! This chili con carne recipe is a classic dish that makes a big ol’ pot of food, perfect for a Sunday dinner or simple meal prep idea that will last the entire week to come.     What is Chili Con…

Meal Prep Buddha Bowls

Meal Prep Buddha Bowls

Dairy-Free, Gluten-Free, Mains, Recipes, Salads, VegetarianBy Stephanie KayJanuary 23, 20183 Comments

Meal Prep Buddha Bowls These meal prep buddha bowls are a great vegetarian lunch idea! Nothing like a good recipe that makes multiple servings and these Meal Prep Buddha Bowls are a simple, tasty and filling make-ahead lunch that you can eat all week long.     Whether you call them Buddha bowls, macro bowls or…

Greek Chicken Tray Bake

Greek Chicken Tray Bake

Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayJanuary 9, 20182 Comments

Greek Chicken Tray Bake This Greek Chicken Tray Bake is a simple one-pan meal, ready in 30 minutes, making it the perfect weeknight dinner with lots of leftovers. I love tray bake or sheet pan meals; they are simple to prepare and full of flavour, without any of the added mess or clean up. I’ve…

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…

Green Lentil and Spinach Curry

Green Lentil & Spinach Curry

Dairy-Free, Gluten-Free, Mains, Recipes, Soups & Stews, VegetarianBy Stephanie KayOctober 15, 201710 Comments

Green Lentil & Spinach Curry A quick and easy one-pot meal, this green lentil and spinach curry is filling and full of flavour making it a perfect plant-based meal. In my opinion, lentils are a totally underrated ingredient. Not only are they incredibly easy to cook on the stovetop but they are incredibly inexpensive to use.…

Chicken & Cauliflower Fried Rice

Chicken Cauliflower Fried Rice

Dairy-Free, Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayOctober 1, 2017Leave a comment

Chicken Cauliflower Fried Rice This chicken cauliflower fried rice is a lighter take on classic fried rice and a great way to add more veggies to your diet in a fun and flavourful way. I never used to buy cauliflower before I discovered cauliflower rice. It was just one of those bland and boring vegetables…

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