Seanna Thomas Nutrition

Seanna Thomas Nutrition šŸ“Realistic Food & Nutrition for busy families
šŸ‘‹Meal Prep Mondays
Toronto šŸ‡ØšŸ‡¦ Contact: [email protected]

09/11/2026

Asparagus Ribbon Salad šŸ„—

Donā€™t want to cook tonight? This salad is the perfect way to use up the asparagus sitting in your fridge. Itā€™s light, delicious, and simple.

Ingredients:
1 bunch asparagus, peeled into ribbons
1 cup frozen peas, thawed
1/4 cup pistachios, chopped
2 tbsp h**p hearts
1/4 cup feta

Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp mustard
2 tsp maple syrup
1 clove garlic, minced
salt & pepper

Directions:

Add all dressing ingredients into a jar and shake. Set aside.

Remove woody ends from asparagus spears.

Using a vegetable peeler, make asparagus into ribbons. Place in a large bowl.

Add remaining salad ingredients and toss. Pour on dressing (no need to use it all) and toss again.

Serve right away or keep in fridge. You can always double the recipe and have some for lunch tomorrow!

*if you donā€™t want to peel the asparagus, you can slice very thin on an angle. Still delicious!

**No pistachios? No problem! Use almonds, walnuts, or sunflower seeds

09/11/2026

Itā€™s asparagus season-and you donā€™t want to waste a single spear of this delicious local produce.

Store asparagus like flowers in your fridge and they will last over a week!

How to do it:

āœ…Cut the bottoms off (not too much, about a half inch)

āœ…Place in a mug, jar, measuring cup, or even a vase!

āœ…Add a couple of inches of water

āœ…Place in the fridge

āœ…Enjoy crisp, delicious, and local asparagus!

If the water gets cloudy, replace it.
Asparagus recipes coming this week!

Enjoy!

09/10/2026

Save food and money with these delicious muffins!

With most Canadian households heading back to school this week, we want to fuel our kids for the day.

Iā€™ve teamed up with Love Food Hate Waste Canada to make sure weā€™re using up what we have in our fridge while making delicious snacks that our kids will love.

Company Muffins

Ingredients:
1 cup whole wheat flour
1/2 cup rolled oats
1 tbsp cinnamon
2 tsp baking soda
1 tsp baking powder
3/4 cup brown sugar
2 large apples, cored and grated
1 carrot, washed and grated
1-2 zucchini, washed and grated
3/4 cup flaxseed meal
2 eggs
Ā½ cup milk
1/4 cup oil

Directions:

Preheat oven to 375 degrees.

Mix flour, oats, sugar, cinnamon, baking soda, baking powder, and salt in a bowl.

Add grated apples, carrots, zucchini, and flax seed meal. Stir to coat and combine. Make a well.

Add eggs, milk and oil. Stir just until moistened.

Add to greased muffin tin (or use silicone muffin cups) and bake for 18-20 minutes. Makes 12-15 muffins.

Allow to cool and enjoy!

Donā€™t forget to follow for more (delicious) food saving tips!

09/10/2026

Maple Pecan Baked Oatmeal

This baked oatmeal is awesome for so many reasons!

One being there is a lot of protein in here-from the eggs, skim milk powder, buttermilk, pecans, and more!

Itā€™s also great for meal prep. You can make this ahead of time and bake it in the morning OR bake it whenever and have tons to pack for a quick breakfast.

Itā€™s sweet, itā€™s delicious, and it will keep you full until lunch. Yum!

Ingredients:
3 cups rolled oats
2 tsp baking powder
1/2 cup skim milk powder
1 tsp cinnamon
2 eggs
1/4 cup maple syrup
1 tsp vanilla
1 smushed banana
1/2 cup plain greek yogurt
1 1/4 cups buttermilk
1/4 cup pecans, chopped

Directions:

Preheat oven to 375.

Mix together oats, baking powder, skim milk powder, and cinnamon. Set aside.

Mix eggs, maple syrup, vanilla, banana, greek yogurt, and buttermilk in a bowl until combined.

Add all dry ingredients and mix until just combined.

Place in a greased 9 x 13 pan.

Sprinkle chopped pecans over top and bake for 20 minutes.

Top with a drizzle of maple syrup and sprinkle with h**p hearts.

Enjoy!

09/10/2026

High Protein Cookie Dough Dip

If you have young athletes or want to eat more protein yourself, youā€™ve got to make this! This dip is perfect to serve with fruit, meaning youā€™ll get more protein and more fibre (plus vitamins, minerals, carbs-itā€™s all good!)

And I promise-it doesnā€™t taste like beans!

Ingredients:
1 can white kidney beans, drained and rinsed
3-4 tbsp all natural peanut butter
1-2 tbsp milk/alternative
2-3 tbsp maple syrup
1/4 tsp salt
1 tbsp vanilla
1/4 cup rolled oats
Handful chocolate chips (optional but not really)
2 tbsp h**p hearts (optional)

In a food processor, add beans & pulse.

Add salt, vanilla, peanut butter, 1 tbsp milk and maple syrup. Blend.

Add more milk/maple syrup if itā€™s too thick. Allow to blend until smooth.
Add oats & blend again.

Remove from container & mix in chocolate chips.

Spoon into a bowl & sprinkle with h**p hearts. Serve with fruit.

Keep in a sealed container in the fridge for up to a week (but I promise it wonā€™t last that long!)

09/09/2026

My recent appearance on Your Morning was to talk about high-protein snacks for young athletes (and also for the rest of us!)

If you have some active kids at home or simply want to increase your protein intake with some yummy recipes, Iā€™ve got you covered with:

šŸŖ Cookie Dough Dip
šŸ Maple Pecan Baked Oatmeal
šŸ„œ Peanut Butter Muffins

All of the recipes will be posted soon-keep an eye out for them!

Thank you to for being so awesome and diving in to all my snacks!

09/09/2026

In case youā€™re looking for some fun back-to-school ideas, check out my latest segment from CTV Your Morning

Styled by the incredibly talented Janette Food & Drinks Stylist

šŸ„Ŗ Brownie Batter Dip
šŸ„Ŗ Pea & Edamame Dip
šŸ„Ŗ Apple Sandwiches
šŸ„Ŗ Summer Rolls + dip
šŸ„Ŗ No Bake Cereal Bars

09/09/2026

BBQ Pizza with Homemade Dough šŸ•

Pizza on the grill? You bet! Itā€™s a delicious and different way to make pizza and I LOVE it. This dough is perfect for meal prep because you can make it days ahead of time.

Ingredients:
1 2/3 cups warm water
2 tsp yeast
3 tbsp olive oil
5 cups flour
1 tsp salt

Toppings:
Tomato sauce
fresh mozzarella
basil
crushed chili flakes/chili oil

Directions:

Let yeast and water a couple of minutes and then add oil and mix.

Add flour and salt and mix until it is a shaggy dough.

Now, you can knead the dough by hand but if you have a mixer with a dough hook, I HIGHLY recommend it because this dough is DENSE. It needs to be so it stands up to the grill.

Knead for 7-10 minutes until smooth (ish).
Cut into four pieces and roll into balls.

Place in an oiled dish, cover and allow to rise for an hour, until about double in size.

Now-you have options. You can roll out the dough and make pizzas right away OR you can wrap the dough and place in the fridge for a couple of days. Up to you!

When making the pizza, make sure you have all of your toppings ready to go and the BBQ is super hot.

Have an area with direct heat, and non direct heat.

Roll out dough and place over direct heat. Close lid and let grill for 3-5 minutes. It will bubble.

Once it has some nice grill marks, flip and move to indirect heat. Add sauce and toppings and close lid.

Let cook another 5-7 minutes and itā€™s pizza time!!

09/08/2026

Thank you so much to Pure FlavorĀ® for this amazing gift!
So perfect for back to school.

09/08/2026

Blueberry Crumb Cake

Save this one!

The perfect dessert for brunchā€¦or any time of day.

This delicious and fluffy cake uses TWO CUPS of blueberries! And I use frozen, right out of the freezer. You know I like my recipes cheap and easy. šŸ˜‰

Ingredients:
1/4 cup butter
3/4 cup sugar
1 egg
2 tsp vanilla
3/4 cup milk
2 cups flour
2 1/2 teaspoons baking powder
3/4 teaspoon salt
2 cups blueberries

Crumb Topping:
3/4 cup sugar
1/2 cup flour
3/4 cinnamon
6 tbsp butter, room temperature

Glaze:
1/2 cup icing sugar
1 tsp vanilla
2 tsp milk

Directions:

Preheat oven to 375.

Cream butter and sugar together.

Add egg and vanilla and mix well.

Add milk and combine.

Then add all the dry ingredients and mix until well combined! I forget to press the button and this part wasnā€™t filmed šŸ¤¦ā€ā™€ļø

Add the blueberries and fold in.

Scrape into a 9x9 cake pan or springform pan. Spread to the edges.

Make the crumb topping by mixing dry ingredients and then adding the butter.

Once itā€™s all crumbly, add on top of cake mixture and bake for 40-50 minutes. The top should be nice and browned and the cake no longer jiggly.

Make the glaze by whisking ingredients in a small bowl and drizzle on top.

Hey ready to be very, very popular.

Let me know if you make this!

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

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