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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

Beet Soup

Beet Soup

Dairy-Free, Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayFebruary 20, 20211 Comment

Beet Soup A quick, easy, rich and creamy beet soup recipe! This beet soup recipe is inspired by a classic European-style borscht soup. Made with red beets, potato, onion and garlic, this simple soup is made with pantry staples to create a flavour-packed meal that is equal parts beautiful looking and delicious tasting.    …

White Bean Turkey Chili Recipe

White Bean Turkey Chili

Gluten-Free, Mains, Recipes, Soups & StewsBy Stephanie KayJanuary 30, 20211 Comment

White Bean Turkey Chili A healthy white bean turkey chili recipe! Chili is one of my go-to meals when the cold weather hits. Not only is it a healthy and hearty dish, but it’s easy to make and there are so many different ways to make chili, giving you endless options to chose from. This…

Broccoli Potato Soup Recipe

Broccoli Potato Soup

Gluten-Free, Recipes, Soups & StewsBy Stephanie KayDecember 24, 20201 Comment

Broccoli Potato Soup A hearty and healthy broccoli potato soup recipe! Made with broccoli, potatoes, and parmesan cheese, this broccoli potato soup recipe is easy to make and a crowd-pleasing dish that the whole family is sure to love. Serve it up with a slice of crusty bread for a heart-warming winter meal! Broccoli and…

Italian Sausage Soup

Italian Sausage Soup

Gluten-Free, Recipes, Soups & StewsBy Stephanie KayNovember 7, 20207 Comments

Italian Sausage Soup A hearty and healthy Italian sausage soup recipe! Made with hearty vegetables, white beans and chicken sausages, this Italian sausage soup is the perfect dish for a cold day. Not only is it simple to make and ready in under an hour, but it makes plenty of servings so you can feed…

Chicken Pot Pie Soup Recipe

Chicken Pot Pie Soup

Gluten-Free, Recipes, Soups & StewsBy Stephanie KayOctober 10, 20208 Comments

Chicken Pot Pie Soup Your favourite pot pie in soup form! This chicken pot pie soup recipe is a hearty and healthy one-pot meal. Chicken pot pie is one of those good, old fashioned, stick to your ribs type of dishes that everyone loves. Whether it’s a cold winter night or a family dinner, it’s…

Creamy Roasted Cauliflower Soup Recipe

Creamy Roasted Cauliflower Soup

Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KaySeptember 19, 20201 Comment

Roasted Cauliflower Soup Learn how to make this creamy roasted cauliflower soup for a quick and easy meal! Made with simple ingredients, this roasted cauliflower soup is packed full of flavour with a rich, creamy and velvety texture. Not only does it work well as a light lunch or simple side dish, but it stores…

Healthy Potato Leek Soup

Potato Leek Soup

Gluten-Free, Recipes, Soups & StewsBy Stephanie KayJanuary 19, 20203 Comments

Potato Leek Soup Rich and creamy, this potato leek soup is a quick, easy and healthy one-pot meal that is perfect for a cold fall or winter day! Potato leek soup is a classic dish that has roots in both Welsh and French cuisine and is a showcase of how humble ingredients can create a…

Quinoa, Squash & Prune Stew

Quinoa, Squash & Prune Stew

Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayJanuary 12, 2020Leave a comment

Quinoa, Squash & Prune Stew This Quinoa, Squash & Prune Stew recipe is a paid partnership with California Prunes. As always, all words, thoughts, and opinions are my own.  I know what you’re thinking; prunes?! Yes, prunes! Although prunes might be best known for their digestive benefits, prunes are a highly misunderstood and undervalued food. Not only…

Golden Chicken & Lentil Soup

Golden Chicken & Lentil Soup

Dairy-Free, Gluten-Free, Recipes, Soups & StewsBy Stephanie KayDecember 15, 20193 Comments

Golden Chicken & Lentil Soup High in protein and packed full of fiber, this Golden Chicken and Lentil Soup is a hearty one-pot meal and a perfect healthy weeknight dinner! Over the years, I have probably made a dozen different variations of this soup. Depending on what ingredients I have on hand, I’ve used different combinations…

Wild Rice & Vegetable Soup

Wild Rice & Vegetable Soup

Dairy-Free, Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayNovember 24, 20195 Comments

Wild Rice & Vegetable Soup Packed full of vegetables and fibre, this wild rice and vegetable soup is a hearty one-pot meal that is perfect for a rainy day or cold winter night! Everyone knows that it’s important to eat vegetables but, as the seasons change and the weather cools down, salads and raw vegetables…

Roasted Carrot & Apple Soup

Roasted Carrot & Apple Soup

Dairy-Free, Gluten-Free, Paleo, Recipes, Soups & Stews, VegetarianBy Stephanie KayOctober 6, 20199 Comments

Roasted Carrot & Apple Soup This roasted carrot and apple soup is both simple and inexpensive to make and has a winning combination of flavours that everyone is sure to love.     Made of pantry staples, this soup is packed full of vegetables and healthy fats and has a rich, creamy and velvety texture which…

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…

Black Bean Stew with Quinoa & Sweet Potatoes

Smoky Quinoa & Black Bean Stew

Dairy-Free, Gluten-Free, Recipes, Soups & Stews, VegetarianBy Stephanie KayFebruary 24, 20191 Comment

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…

Roasted Vegetable & Lentil Soup

Roasted Vegetable & Lentil Soup

Dairy-Free, Gluten-Free, Recipes, Soups & StewsBy Stephanie KayFebruary 3, 2019Leave a 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…

Chicken and Rice Soup

Chicken & Rice Soup

Dairy-Free, Gluten-Free, Recipes, Soups & StewsBy Stephanie KayNovember 25, 201826 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…

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