Seanna Thomas Nutrition

Seanna Thomas Nutrition 🍴Realistic Food & Nutrition for busy families
👋Meal Prep Mondays
Toronto 🇨🇦 Contact: [email protected]

06/03/2026

Throwback to last year on April 1st when I fooled Nick Dixon!

Did you pull a prank on someone this year? Let me know in the comments.

06/03/2026

Quick Pickle Cucumber Salad

The greatest part about this salad is it only gets better the longer it sits in the fridge so you can make a huge batch for the week.

Ingredients:
2-3 cucumbers, thinly sliced
1 red onion, thinly sliced
2/3 cup apple cider vinegar
2-3 tbsp maple syrup
1 tsp salt
1/2 tsp red pepper flakes
1/4 cup-1/2 cup water

Directions:

Thinly slice your cucumbers and red onions, and add them to a bowl.

Add the remaining ingredients and toss.

You can eat it right away or keep it in a sealed container in the fridge for up to a week. It will get better every day that it sits. Just give her a shake every time you go in the fridge!

Enjoy!

06/03/2026

Avocado Potato Salad

This salad is a huge hit! It doesn’t contain any mayo and the lemon and vinegar keep the avocado nice and green. My favourite twist on a classic potato salad.

Ingredients:
4-5 pounds baby potatoes
2-3 ripe avocados, pitted and peeled
2 tbsp apple cider vinegar
2 tbsp lemon juice
2 cloves garlic, minced
1 large green onion, chopped
1/2 cup parsley chopped
1/4 cup water + more if needed
salt and pepper to taste
1/4 cup chives, chopped

Directions:

Cut potatoes to bite size and boil until tender-about 10 minutes.

In a blender, add remaining ingredients-except the chives.

***If you have small avocados, use 3. If you have large avocados, use 2. It’s up to you!

Blend until smooth. Adjust with water-but should be a nice thick consistency. You want it to be like mayo.

Add more salt and pepper to taste.

Toss with potatoes, sprinkle with chives and serve!

You can make this the day before. Just be sure the dressing is airtight (I use plastic wrap and press down directly on the dressing before putting the lid on the container. This will help it stay green.

If you’re looking for some more quick and easy recipes for busy families, check out my recipe guides on seannathomas.com

06/03/2026

No messing around on Philly Cheesesteak Day!

No matter how you like your cheesesteak, this past Meal Prep Monday I brought two recipes that are easier on your wallet and very family friendly.

Make them this week and let me know how it goes!

🥩 Philly Cheesesteak Pasta
🥔 Loaded Baked Potato

Are you team peppers or no peppers?

06/03/2026

Loaded Baked Potatoes

These are packed with so much goodness, it’s a full meal. You could even serve everything as a Baked Potato bar and let everyone make their own. Some are served with a cheese sauce so I’ve made my own high protein version here.

Loaf them up with whatever you like! Steak, chicken, broccoli, chili-it’s up to you!

Ingredients:
4-6 Russet Potatoes
1 tbsp olive oil
1 tbsp flaky salt

Cheese Sauce:
1 cup cottage cheese
1 cup milk
1/2 cup cheddar cheese
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper

Preheat the oven to 425°.

On a prepared baking sheet, place the russet potatoes. Poke them with a knife or fork.

Coat them in olive oil and sprinkle salt.

Bake for 50 to 60 minutes, until they are cooked all the way through.

Meanwhile, make the cheese sauce.

Add all ingredients into a blender and blend until smooth.

Transfer to a small pot over the stove and warm over low heat.

Once potatoes are cooked, cut in half, and load them up with whatever toppings you enjoy.

Top with cheese sauce, and get ready to be full!

If you’re looking for some more quick and easy recipes for busy families, check out my recipe guides on seannathomas.com

06/03/2026

Philly Cheesesteak Pasta

If you love a good Philly cheesesteak, this pasta will give you all the flavours in a fast, one pot meal! You can prep the onions, peppers, garlic and cheese the night before to make this even faster. Great for a family meal.

Ingredients:
1 onion
1 red pepper
1 clove garlic
1 pound ground beef
1 box rotini
2-2.5 cups beef broth/water
2 tsp Worcestershire
1/2 cup shredded cheese ( provolone or mozzarella)

Directions:

in a large pan over the stove, heat oil over medium heat.

add onions and peppers and cook until they start to soften. Add garlic and cook another minute, until fragrant.

add ground beef and cook until nicely brown. Drain any excess fat.

Add uncooked pasta (one box is about 3-4 cups), beef, broth, and Worcestershire sauce.

Bring to a boil and then lower to a simmer (covered) for about 10 to 15 minutes, until the pasta is completely cooked. Add more broth or water if necessary.

Serve and top with cheese and enjoy your Philly cheesesteak pasta!

If you’re looking for some more quick and easy recipes for busy families, check out my recipe guides on seannathomas.com

06/02/2026

Shredded Tofu Sheet Pan Salad

Meatless Meals don’t have to be salads but when they taste like this? And fill you up like this? YES PLEASE.

If you are on the fence (or not even close to the fence) about tofu, this is a great place to start. The key is grating, seasoning, and baking the tofu until it is CRISPY.

Ingredients:
1 block extra firm tofu
Salt & pepper
1 tsp smoked paprika
2-3 sweet potatoes, peeled and chopped
Avocado, cut into cubes
1 cup quinoa, cooked
1/2 cup red onion, sliced thinly (or pickled onion)
1 cup shredded brussel sprouts
1/2 cup nuts or seeds, toasted and chopped
1/2 cup feta

Dressing:
1/4 cup mayonnaise
3 tbsp olive oil
1 tbsp yellow mustard
2 tbsp maple syrup
1/2 lemon, juiced
1 tbsp apple cider vinegar
salt & pepper
fresh chives, chopped

Directions:

Press your tofu in a press (I use tofu.bud) or wrap in a kitchen towel and weigh it down with something heavy for at least an hour.

Even extra firm tofu has extra liquid and the less liquid in the tofu, the more crispy it will be!

Once pressed, preheat oven to 375.

Grate tofu and add to prepared baking sheet. Add salt, pepper, and paprika and whatever spices you enjoy. I also added soy sauce and maple syrup.

Add diced sweet potato and season them as well. Bake for 30 minutes, or until tofu is crispy and sweet potatoes are soft.

Meanwhile, make your dressing by whisking together all dressing ingredients. Set aside.

Once tofu and sweet potatoes are done and cooled slightly, start piling all your additional ingredients right on the sheet pan!

If you are making this salad just for yourself, use a bowl like I did. But otherwise, why dirty more dishes?

Toss with dressing and enjoy!

06/02/2026

Vegetable Fritters with Yogurt Dip

A delicious way to get your kids eating some vegetables at lunchtime. You can sub in potato, zucchini, squash-it all works!

Ingredients:
4 cups sweet potato & carrot, shredded
1 onion, grated (or green onions, chopped!)
2 eggs
2/3 cup flour
1/2 tsp garlic powder
1/2 tsp paprika
salt & pepper
Oil

Yogurt Dip (Two ways!)

Lemon Yogurt Dip:
1/2 cup plain greek yogurt
1 tbsp lemon juice
1 tbsp honey
2 tbsp chives
1/2 tsp garlic powder
salt & pepper

Spicy Yogurt Dip:
1/2 cup plain Greek yogurt
2 tsp Dijon mustard
2 tsp honey
1-2 tsp chili crisp
1/2 tsp paprika
Pinch salt

Directions:

Preheat oven to 400°

Wash and grate your vegetables and squeeze out as much liquid as possible. Placed into a large bowl.

Add onions, eggs, flour, spices, and salt and pepper. Mix very well.

Scoop 1 tablespoon at a time on a baking sheet that has been prepared with parchment paper and spray with a bit of oil if you want.

Press down the fritters making a flat and round shape.

Bake for 20 to 25 minutes, flipping once in the middle.

Meanwhile, mix together dip ingredients in a bowl.

Remove from oven and enjoy!

You can keep these in a sealed container in the fridge for up to a week. These are also excellent at room temperature for packing lunches.

06/02/2026

Meal Prep Monday was all about celebrating St. Patrick’s Day!

I have some Irish heritage so this one was really fun.

You can check out these recipes on my feed.

☘️Green Snack Board
☘️Irish Brown Bread
🍁Canadian Maple Bread

I hope you had a wonderful day and wore some green!

Tune in this coming week for some more delicious recipes.

06/02/2026

Canadian Maple Bread

You’ll want to save this one! 🇨🇦

My Irish Brown Bread has very strong flavours and realizing that is not everyone’s cup of tea, I developed this recipe!

An homage to the Irish, with a Canadian twist.

This quick bread is hearty and delicious-you’ll love the slight sweetness from the maple syrup!

Serve for breakfast or as a snack in the afternoon. Delicious!

Ingredients:
2 3/4 cups whole wheat flour
3/4 cup Canadian rolled oats
1 tsp salt
1 tsp baking soda
1/2 cup maple syrup
1 cup ginger ale
1 cup buttermilk
2 tbsp honey
2 tbsp melted butter

Directions:

Preheat oven to 350°

Prepare a loaf pan by greasing and lining with parchment paper.

Place all dry ingredients in a large bowl and mix together.

In a smaller bowl add maple syrup, buttermilk, ginger ale, honey, and melted butter. Whisk together.

Add all at once to the dry mixture and stir until just combined.

Pour into your loaf pan and sprinkle more oats on top .

Bake for 45 to 50 minutes, until a toothpick inserted in the middle comes out clean.

Let cool and cut into nice big slices. Top with butter if you like and enjoy!

If you’re looking for some more quick and easy recipes for busy families, check out my recipe guides on seannathomas.com

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