Seanna Thomas Nutrition

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

06/17/2026

The Ultimate Veggie Burger

I love a good veggie burger but I find a lot of them can be flavourless and fall apart. These ones are able to go on the grill and they taste amazing!

Ingredients:
1 cup cooked quinoa
1 cup walnuts
1 can black beans
1/2 white onion
1 tbsp maple syrup
1 tbsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
salt & pepper to taste
1/4-1/2 cup bread crumbs

Directions:

In a food processor, pulse walnuts until they are finely ground. Set aside.

To the same food processor, add onion and pulse until minced. Set aside.

Again, in the same food processor, add the drained and rinsed black beans. Pulse until it’s the consistency you like. If you like full beans in your burger-pulse less.

Set aside.

In a large bowl, add cooked quinoa, walnuts, beans, onion, maple syrup, spices, salt & pepper, and 1/4 cup bread crumbs.

Mix well. If mixture is too wet, add more bread crumbs.

Shape into six burgers and let rest in the fridge.

Preheat BBQ and grill burgers until they have some nice grill marks/char.

Best served immediately with lots of delicious toppings! Enjoy!

06/17/2026

Secret Ingredient Turkey Burgers

Shhh! Don’t tell-these burgers have a secret to staying MOIST and that secret is mushrooms! They help retain moisture and keep these burgers nice and juicy! And I hate mushrooms so you know this recipe is a winner.

Mushrooms also add bulk and fibre to this recipe, making these burgers extra satisfying.

Ingredients:
1 pound ground turkey
1 cup mushrooms
1/2 white onion
2 tbsp Worcestershire
1 tbsp miso
2 tsp dijon mustard
1 tsp garlic powder
1 tsp dried thyme
1-2 cups bread crumbs
salt & pepper

Directions:

In a food processor, add mushrooms and pulse until they are a fine crumb.

In a large bowl at ground turkey, mushrooms, and all other ingredients. Start with one cup of breadcrumbs and mix. If the mixture is still too wet, add more breadcrumbs.

Shape into six burger patties and place on a small baking sheet or plate. Place in the fridge while you heat up the barbecue.

You can also make these in advance and keep them in a sealed container in the fridge or you can even freeze them and they will stay good for three months so you will be ready to barbeque anytime.

Preheat the BBQ.

Place patties on high heat and cook about four minutes aside. Make sure they are cooked through.

Serve on a burger bun with your favourite toppings! I promise you won’t taste the mushrooms.

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

Visiting the US means checking out grocery stores I’ve never been to before-it’s one of my favourite things to do when v...
06/15/2026

Visiting the US means checking out grocery stores I’ve never been to before-it’s one of my favourite things to do when visiting a new place! (I know, I’m a nerd but I’m in the right job).

Swipe through and let me know if you’ve tried any of these items or if there is something I missed!

I didn’t buy everything here-but I’ll be back so let me know your favourites.

Most excited to try the peanut butter cups (MANY of you said I had to try them) and the spice mixes!

Things my son and I ate on our week long road trip:Trying to eat well and fuel an athlete while travelling and staying a...
06/13/2026

Things my son and I ate on our week long road trip:

Trying to eat well and fuel an athlete while travelling and staying at hotels can be tricky. Some of the things I do to make it easier:

🍳 Utilize the included breakfast at the hotel. Always have some fruit, protein, and fibre. We stayed at a hotel that had a fairly good selection so we were lucky!

🍎 Always grab something from the breakfast bar to keep on hand for snacks. We would make a bagel for later, grab a banana and some peanut butter or an apple and a yogurt. Helps to keep costs down and you don’t have to always rely on fast food!

🥨 If you’re staying somewhere for a few days, go to a grocery store for snacks and drinks to keep in your room. We picked up pretzels, crackers, protein shakes, granola bars, and hummus so we always had something for nibbling.

🍽️ Bring a cooler, plates, a (plastic) knife, and Tupperware. We were always able to bring something with us and keep it cool.

đź’§ Bring a reusable water bottle and always keep it full! We also filled it with ice for hot days so we would have cool water in the car after practice or games. You can bring or buy electrolyte or drink packets to use if necessary.

What are your best travelling hacks to fuel up and stay on budget?

06/12/2026

Make your own Almond Flour and Almond Butter!

If you have a good blender or food processor, you can make your own almond flour or almond butter.

You just need a little patience (and I do mean a LITTLE)…this takes about 5 minutes.

First, I like to roast the almonds. This step is optional, but I find it adds such a delicious flavour to the almond flour or almond butter.

Two roast almonds, preheat your oven to 400°. Place your almonds on a roasting pan and place in the oven. Set a timer for about 10 minutes, but keep an eye on them. When you hear them start to pop or you see some cracks in the almonds, take them out. Done.

Next, add them into your food processor and turn on high.

For almond flour, process until it is ground.

For almond butter, you’ll have to be a little more patient and allow the food processor to do its thing.

Watch my video to see the process. From beginning to end this took less than five minutes and now I have delicious liquidy almond butter.

If you want to add salt or sweeten it up wait until it’s completely done and then add the extra ingredients.

Have questions? Comment below!

06/11/2026

Strawberry Rhubarb Galette

This one is super easy and a fun one for the kids to make-the best part is it looks it’s best when it’s NOT perfect.

You can make the dough ahead of time. Just keep it in the fridge for up to a week until you’re ready to make the galette. Allow to thaw a bit before rolling.

Ingredients:
1 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup almond flour
1 tbsp sugar
Pinch salt
1/2 cup cold butter
4 tbsp cold water
4 cups fruit, washed and sliced
1 heaping tbsp cornstarch
1/4 cup sugar
Egg wash: 1 egg + water

Directions:

In the bowl of a stand-up mixer, add flours, almond flour, sugar, and salt. Mix.

Add cold butter and mix until the butter is pea-sized and mixed throughout.

Add cold water and combine well until it forms a non-sticky dough.

Shape into a flattened, disc and place in a sealed container in the fridge until ready to use.

Meanwhile, prep the fruit you’re going to use wash and cut strawberries and rhubarb.

Add to a bowl with sugar and cornstarch and mix well. Set aside.

Preheat oven to 400°

Place dough on a piece of parchment paper and cover with another piece of parchment paper.

Roll out with a rolling pin until it is about 12 inches in diameter, but it does not need to be a perfect circle. Peel off the top layer of parchment paper.

Add fruit mixture to the middle of the dough and fold the edges of the dough onto the fruit. You will still be able to see the fruit in the middle. The edges do not need to be perfect, but you may need to pinch some of them to keep it closed.

Transfer the galette and parchment paper onto a baking sheet.

Brush with egg wash. You can sprinkle with oats or coarse sugar, that’s up to you!

Bake for 30 to 40 minutes, until the edges of the Galette are nicely browned, and the fruit is bubbly.

Serve slices right away, and you can optionally top it with vanilla ice cream or a dollop of yogurt.

Enjoy!

*You can make this with any fruit you have-apples, pears, berries, stone fruit-the list goes on.

**Don’t have fresh fruit? Thaw frozen fruit and you’re good to go!

06/11/2026

It’s BBQ season and I’ve got a recipe you’re going to love!

This is a fun recipe you can make for the entire family, using HighlinerCanada Signature Cuts Wild Caught Salmon Fillets.

You can find them in the freezer section which means this is a great recipe anytime!

Highliner is a Canadian company-and you know I’m doing my best to support Canadian! They are commited to sustainable seafood and their fish have no artificial colours or preservatives. So good!

Salmon En Papillote

Ingredients:

4 Salmon Fillets, thawed
2 zucchinis, sliced
Handful asparagus, chopped
2 lemons, sliced
Fresh dill
Salt & pepper

Lemon Dill Sauce:
1 cup plain greek yogurt
Juice & zest from 1/2 lemon
2 tbsp fresh dill, chopped
salt & pepper

Directions:

Thaw salmon according to directions.

Heat your BBQ to high heat-but keep half off for indirect heat.

Make parchment packages.
Fold a square of parchment in half and place zucchini and asparagus just under the fold line.

Sprinkle with salt and pepper.

Add thawed salmon and top with lemon slices and dill.

Spread a bit of oil on the edges of the parchment-this will help the edges stay closed.

Now, fold over the parchment and start folding the edges to create a seal. Keep going until you reach the other side and the package is completely sealed.

Do this for the remaining salmon and vegetables.

Place in the BBQ over indirect heat. Depending on the heat of your BBQ, the salmon and veggies will steam in around 20 minutes.

In the meantime, make your sauce. Mix together all sauce ingredients and set aside.
Take off the BBQ and serve with a side of rice, potatoes, or salad. No need to take out of the parchment-it makes a great presentation!

Enjoy!

highlinercanada

06/11/2026

Homemade Pretzel Bites

These take a little bit of time but I promise, they are easy to make and your family will LOVE them!

Pair them with my Cheesy Beer Dip for the ultimate snack!

Ingredients:
1 1/2 cups warm water
1 Tbsp honey
2 tsp salt
1 tbsp yeast (or one package)
4 1/2 cups flour
1/4 cup butter, melted
2/3 cup baking soda
Egg wash: 1 egg yolk beaten with a bit of water
Flaked or coarse salt to top!

Directions:

In the bowl of a stand mixer, add water, salt, yeast, and honey. Let’s sit for 5 to 10 minutes.

Add flour and melted butter and knead for 5 to 10 minutes, until dough is nice and smooth. Oil the bowl with the dough and cover to allow to rise for one hour.

Preheat oven to 450°

Fill a large pot with water and add baking soda. Bring to a boil.

Once the dough has risen, split into six equal pieces. Roll each piece into a snake and cut into bite-size pieces.

Drop pieces into the boiling water for about 30 to 45 seconds and removed with a slotted spoon directly onto a parchment covered baking sheet.

Brush with egg wash and sprinkle with flaked salt and bake for 10 to 15 minutes, until the pretzels are nice and brown.

You will have delicious chewy homemade pretzel bites! Enjoy!

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

06/11/2026

Cheddar Beer Dip

This dip is delicious with crackers, veggies, my homemade pretzels or you can eat it like a fondue!

You can also use any beer here, stout, IPA, whatever you like and have on hand.

Ingredients:
3 tbsp butter
3 tbsp flour
1/2 tsp garlic powder
1/2 tsp smoked paprika
1 cup milk
2/3 cup beer
1 tsp Worcestershire sauce
1 tsp mustard
Salt & pepper to taste
1 1/2 cups cheddar cheese, shredded

Directions:
Melt the butter in a heavy bottomed pan. Add spices and flour and whisk! Let cook for 30-40 seconds.

Add milk, beer, Worcestershire, mustard, and salt & pepper. Stir until it gets nice and thick.

Take off the heat and stir in the cheddar. Serve warm.

*No beer? No problem! Just use more milk.

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

06/11/2026

Who’s sick of making lunches?? 🙋‍♀️🙋‍♀️🙋‍♀️

This Meal Prep Monday, I brought two ideas to help make it through these last few weeks of lunch making PLUS include some veggies to keep our kids fueled.

🥕 Baked Carrot & Sweet Potato Fritters
🍜 Ramen Noodle Salad

Both recipes are up on my feed! Good luck to everyone these last few weeks. Summer is just around the corner!

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