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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

Greek Chicken Kebabs with Tzatziki

Greek Chicken Kebabs with Tzatziki

Gluten-Free, Mains, RecipesBy Stephanie KayMay 19, 20195 Comments

Greek Chicken Kebabs Packed full of veggies and colour, these Greek chicken kebabs with tzatziki sauce are a simple, delicious and nutritious meal that is perfect for any summer BBQ! In my opinion, the best way to make a tasty kebab is to ensure you are adding a lot of flavour, and I think a…

Healthy Tuna Salad (no mayo!)

Tuscan Tuna Salad

Dairy-Free, Gluten-Free, Recipes, SaladsBy Stephanie KayMay 12, 20192 Comments

Tuscan Tuna Salad A Tuscan-inspired white bean and tuna salad. Ready in under 10 minutes and packed full of protein, this Mediterranean-inspired Tuscan tuna salad with white is a quick and easy meal that you can whip together for a high-protein and high-fibre lunch or dinner any day of the week!   Tuna is one…

Veggie Curry in a Hurry

Veggie Curry in a Hurry

Dairy-Free, Gluten-Free, Mains, Recipes, VegetarianBy Stephanie KayMay 5, 20194 Comments

Veggie Curry in a Hurry There is nothing like a quick and easy meal after a long day at the office and this veggie curry with chickpeas and coconut milk is exactly that! I’m going to be honest, posting this as a recipe might be a bit of a stretch, but I really wanted to…

Oven-Baked Falafel Bowls

Oven-Baked Falafel Bowls

Dairy-Free, Gluten-Free, Mains, Recipes, Salads, VegetarianBy Stephanie KayApril 28, 2019Leave a comment

Oven-Baked Falafel Bowls These oven-baked falafel bowls are a great meal prep idea that you can whip together on the weekend to create delicious and healthy lunches for the entire week!     Falafels are one of those items that seem complicated to make but are actually quite easy. Yes, they certainly require a little…

Roasted Breakfast Potatoes

Roasted Breakfast Potatoes

Dairy-Free, Gluten-Free, Recipes, Sides, VegetarianBy Stephanie KayApril 21, 2019Leave a comment

Roasted Breakfast Potatoes Crispy, crunchy, golden and salty, these perfectly roasted breakfast potatoes are what breakfast dreams are made of!     Potatoes, especially white potatoes, are such an under-appreciated food. Not only are potatoes incredibly inexpensive (like crazy cheap), but they are incredibly versatile in the kitchen as you can do so many things…

One-Pot Goat Cheese Stuffed Chicken

Spinach & Goat Cheese Stuffed Chicken

Gluten-Free, Mains, RecipesBy Stephanie KayApril 14, 201918 Comments

Spinach and Goat Cheese Stuffed Chicken Goat cheese stuffed chicken with spinach and orzo. Made in one pot and ready in under an hour, this spinach and goat cheese stuffed chicken has everything you need for a healthy weeknight meal!   There are about a thousand recipes for goat cheese stuffed chicken online and, quite…

Make-Ahead Asian Quinoa Salad

Make-Ahead Asian Quinoa Salad

Dairy-Free, Gluten-Free, Recipes, Salads, VegetarianBy Stephanie KayApril 7, 20198 Comments

Make-Ahead Asian Quinoa Salad This make-ahead Asian quinoa salad is high in fibre, rich in protein, and quick and easy to prepare, making it the perfect meal prep idea for weekday lunches! I love a good salad, but a make-ahead salad is really my jam! I love recipes that you can batch cook and leave…

Slow Cooker Oatmeal with Cardamom and Pear

Slow Cooker Cardamom Pear Oatmeal

Breakfast, Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayMarch 31, 2019Leave a comment

Slow Cooker Cardamom Pear Oatmeal Struggle to find time for breakfast in the morning? I’ve got you covered! Not only is this slow cooker cardamom pear oatmeal incredibly easy to prepare, but it’s a great meal prep idea that will help ensure you have grab-and-go breakfasts ready every morning of the week! Slow cooker oatmeal…

Baked Cod with Lemon Butter & Cherry Tomatoes

Lemon Butter Baked Cod

Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayMarch 24, 20192 Comments

Lemon Butter Baked Cod This lemon butter baked cod is the perfect weeknight meal; ready in under 30 minutes, simple to prepare, nutritious and delicious!     I recognize that fish is not everyone’s favourite thing to eat or cook. For whatever reason, many people seem to think that cooking seafood is difficult, but in…

Tuscan Potato Soup (Zuppa Toscana)

Tuscan Potato Soup

Gluten-Free, Recipes, Soups & StewsBy Stephanie KayMarch 17, 20198 Comments

Tuscan Potato Soup Made with potatoes, spicy sausage, and plenty of leafy greens, this Tuscan potato soup is a rich and warming one-pot meal that is perfect for meal prep or a simple weeknight dinner! Potatoes are such a confused food. In fact, for years I myself avoided potatoes. I had fully bought into the…

Nut & Seed Crackers

Nut & Seed Crackers

Dairy-Free, Gluten-Free, Recipes, Snacks, VegetarianBy Stephanie KayMarch 10, 20193 Comments

Nut & Seed Crackers These nut and seed crackers are crispy, crunchy, gluten-free, vegetarian, paleo, and everything cracker dreams are made of! I don’t know about you, but crackers used to be my go-to snack. It didn’t matter what time of day it was, I was constantly reaching for crackers and cheese, crackers and hummus,…

Bacon & Egg Muffin Cups

Bacon & Egg Muffin Cups

Breakfast, Dairy-Free, Gluten-Free, Paleo, RecipesBy Stephanie KayMarch 3, 20192 Comments

Bacon & Egg Muffin Cups These bacon and egg muffin cups are a simple handheld breakfast that you can grab-and-go on mornings when you just don’t have time! Bacon and eggs are often considered more of a weekend breakfast but, in my opinion, you can (and should) eat them any day of the week. Although…

Black Bean Stew with Quinoa & Sweet Potatoes

Smoky Quinoa & Black Bean Stew

Dairy-Free, Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayFebruary 24, 20194 Comments

Smoky Quinoa & Black Bean Stew This smoky quinoa and black bean stew is a hearty one-pot meal that is perfect for any winter weeknight dinner! I’m not sure why, but quinoa is one of the ingredients that I’m never quite sure what to do with and to be completely honest, I’m not really a…

Sticky Chicken Meal Prep Bowls

Sticky Chicken Meal Prep Bowls

Dairy-Free, Gluten-Free, Mains, RecipesBy Stephanie KayFebruary 17, 20193 Comments

Sticky Chicken Meal Prep Bowls These sticky chicken meal prep bowls are loaded with veggies, protein and healthy fats making them a balanced, delicious and healthy meal prep idea. Lunches can be such a pain in the butt to pack and think about, so there is nothing better than a quick and easy recipe that…

Pumpkin Pie Bars

Pumpkin Pie Bars

Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayFebruary 10, 20196 Comments

Pumpkin Pie Bars Made with a crumbly oat and pecan crust, these healthy pumpkin pie bars are naturally gluten-free, naturally sweetened and a fun way to enjoy that festive fall flavour in a handheld treat!     Pumpkin flavour can be a little controversial; you either love it or you hate it and there is…

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