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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

Roasted Vegetable & Lentil Soup

Roasted Vegetable & Lentil Soup

Dairy-Free, Gluten-Free, Recipes, Soups & StewsBy Stephanie KayFebruary 3, 20191 Comment

Roasted Vegetable & Lentil Soup Lentil soup is a must when it comes to cold-weather meals, and this roasted vegetable and lentil soup is good enough to move to the top of your dinner rotation!     Although most people are comfortable cooking with grains and beans, many people are still a little unsure and…

Turmeric Chicken Tray Bake

Turmeric Chicken Tray Bake

Dairy-Free, Gluten-Free, Mains, Paleo, RecipesBy Stephanie KayJanuary 27, 20195 Comments

Turmeric Chicken Tray Bake Sheet pan turmeric chicken thighs with veggies. This one-pan turmeric chicken recipe is perfect for a quick and easy weeknight meal. Not only is it simple to prepare but it’s chock full of vegetables and warming spices to create a flavour-packed and well-balanced meal complete with protein, fibre, and healthy fats.…

Dill Pickle Popcorn Seasoning

Dill Pickle Popcorn

Gluten-Free, Recipes, SnacksBy Stephanie KayJanuary 20, 20197 Comments

Dill Pickle Popcorn Homemade dill pickle popcorn seasoning. This dill pickle popcorn is easy to make and packed full of flavour! Made with dried fill, onion powder, garlic powder, and the perfect combination of butter and salt, this popcorn is tangy, salty and savoury, and a great way to satisfy a craving in a much…

Chocolate Banana Oatmeal

Chocolate Banana Oatmeal

Breakfast, Dairy-Free, Gluten-Free, Recipes, VegetarianBy Stephanie KayJanuary 13, 20197 Comments

Chocolate Banana Oatmeal Healthy chocolate banana oatmeal bowl. 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…

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…

Mediterranean Orzo Salad

Mediterranean Orzo Salad

Dairy-Free, Recipes, Salads, VegetarianBy Stephanie KayDecember 30, 20187 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…

Cauliflower Mashed Potatoes with Garlic

Garlic Mashed Cauliflower

Gluten-Free, Paleo, Recipes, SidesBy Stephanie KayDecember 23, 201814 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…

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…

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…

Healthy Carrot Muffins

Carrot Pecan Muffins

Breakfast, Dairy-Free, Recipes, Snacks, VegetarianBy Stephanie KayDecember 2, 20187 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…

Chicken and Rice Soup

Chicken & Rice Soup

Dairy-Free, Gluten-Free, Recipes, Soups & StewsBy Stephanie KayNovember 25, 201831 Comments

Chicken and Rice Soup A hearty and healthy chicken and rice soup recipe that the whole family is sure to love! This chicken and rice soup is quick and easy to prepare and loaded with veggies, juicy chicken and tender rice, making it a delicious, nutritious and well-balanced meal. Not only does it work well…

Flourless Chocolate Chip Squares

Flourless Chocolate Chip Squares

Dairy-Free, Desserts, Gluten-Free, Recipes, SnacksBy Stephanie KayNovember 11, 2018Leave a comment

Flourless Chocolate Chip Squares Made with a humble can of chickpeas, these flourless chocolate chip squares are naturally sweetened and naturally gluten-free for a delicious, yet healthy, treat! At first glance, I know baking with chickpeas might sound a little odd, but, trust me, it works! Similar to black bean brownies, these gluten-free chocolate chip…

Yellow Squash & Chickpea Curry

Yellow Squash & Chickpea Curry

Dairy-Free, Gluten-Free, Mains, Recipes, Soups & Stews, VegetarianBy Stephanie KayOctober 29, 2018Leave a comment

Yellow Squash & Chickpea Curry Simmered in warming spices, this chickpea curry with coconut milk and squash is the perfect meal for a cold day! I’ve shared a LOT of curries on the blog. The reason being that I just love them so much, but also because there are so many different variations you can…

Hummus Buddha Bowl

Hummus Buddha Bowl

Gluten-Free, Recipes, Salads, VegetarianBy Stephanie KayOctober 15, 20185 Comments

Hummus Buddha Bowl Looking for a quick and easy lunch? Look no further than this Mediterranean hummus buddha bowl! Ready in under 10 minutes, it makes a delicious and filling lunch that anyone will love. Hummus is such a versatile ingredient, there honestly are so many different things you can do with it. Not only…

Vegetarian Lentil Chili

Vegetarian Lentil Chili

Dairy-Free, Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayOctober 1, 201816 Comments

Vegetarian Lentil Chili Nutritious and delicious, this vegetarian lentil chili is a great way to mix up your standard chili recipe and add something new to your meatless Monday repertoire. One-pot meals are the way to go for a warm, hearty and comforting meal, and although soups are great, stews and chilis are really where…

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