Seanna Thomas Nutrition

Seanna Thomas Nutrition 🍴Realistic Food & Nutrition for busy families
đź‘‹Meal Prep Mondays
Toronto 🇨🇦 Contact: seanna@seannathomas.com
(1)

11/15/2025

It’s OAT season!

As soon as the snow flies, I turn to comfort like oats for a warm delicious meal that really fills you up.

Did you know you can make savoury oats? I brought the recipes to get you excited about oats this season!

Both recipes are up on my feed. Check them out and let me know what you think!

🥣 Steel Cut Oats Risotto
🥣 Peanut Butter Oat Bars

And thank you to everyone who watches Meal Prep Monday, my Instagram videos, and for your support in general. It’s so appreciated!

11/11/2025

Did you know you could make RIS-OAT-O with steel-cut oats?

Well you can, and it’s delicious! Full of fibre, protein, and flavour.

Steel Cut Oats Risotto

Ingredients:
2 tbsp olive oil
1 onion
2 sweet potatoes
salt & pepper to taste
3-4 cloves garlic
1 1/2 cups steel cut oats
1 big handful kale or 2 cups frozen
3 cups broth
3 cups water
1/2 cup parmesan cheese + more for topping
3 tbsp butter

Directions:

in a large pot over medium heat, add olive oil, onions, sweet potato, salt, and thyme. Cook for a few minutes until the onion and sweet potato soften.

Add garlic and oats and cook for a few minutes until fragrant.

Add kale, broth, water, and season with a bit more salt. Cover and bring to a boil.

Allow to simmer, stirring frequently, until oats are tender. About 20 to 30 minutes.

To finish, add butter and Parmesan cheese. Stir. Serve and enjoy!

You won’t believe how delicious and filling this dish is!
If you make it, please let me know. I love to see it!

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

11/05/2025

Soup, there it is!! 🥣

The cooler temperatures mean it’s soup season and I will be making soups from now until March so get ready!

This week’s Meal Prep Monday was all about the classics. I hope you make them, I hope you love them like my family does.

🥣 Curried Butternut Squash Soup
🥣 High Protein Leek & Potato Soup

I promise I won’t bring soup on Meal Prep Monday every week but it might make an appearance from time to time because I LOVE SOUP.

11/04/2025

High Protein Potato Leek Soup:

This is a classic, but sometimes I’m hungry an hour or so after…by adding some protein, you feel much more satisfied. I’m giving you two ways to make this soup much more filling.

Ingredients:
1 tbsp butter
1 tsp oil
1 white onion, diced
2-3 cloves garlic, sliced
2-3 leeks, cleaned and sliced (white and light green parts only)
1 bay leaf
1/4 tsp dried rosemary
1/2 tsp sea salt
6 medium potatoes, quartered (about 5 cups)
4-6 cups broth
Salt and pepper to taste
For extra protein: A can of white beans or a block of silken tofu

Directions:

In a large pot, melt some butter and a bit of oil.

Add in onions, leeks, and garlic. Sweat out the onions and leeks until soft.

Add potatoes, bay leaf, rosemary, and salt. Don’t be shy with the salt-trust me, potatoes need it!

Cook for a few minutes and then add the broth.
Simmer until potatoes are completely cooked through.

Add a can of beans or block of silken tofu. It has to be SILKEN tofu.

Don’t forget to remove the bay leaf, and then blend!

Adjust seasoning if necessary and enjoy!

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

11/03/2025

Curried Butternut Squash Soup:

An absolute classic! Nothing beats this delicious soup on a fall day.

Ingredients:
1 tbsp olive oil
1 large white onion chopped
2 cloves garlic
1 large carrot, cleaned and chopped
1 medium butternut squash, peeled and chopped
4-6 cups broth
1 tbsp turmeric
1-2 tsp curry powder
1/4 tsp red pepper flakes
Optional: 1 can full fat coconut milk

Directions:

Cut butternut into cubes and roast with oil and salt at 400 degrees for 30 minutes.

While the squash is roasting, heat oil in a large soup pot and cook onions, carrot, and garlic until soft and fragrant.

Add spices and salt and pepper to taste. Cook 1-2 minutes.

Add roasted squash and broth and simmer for 10 minutes, making sure all vegetables are completely cooked through.

Blend using an immersion blender or in a regular blender (just be careful to allow steam to escape! Don’t burn yourself!)

Serve with Greek yogurt, pepitas, a squeeze of balsamic glaze or simply on its own.

*If you like a creamier soup, you can add cream or a can of coconut milk and it’s also SO GOOD!

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

11/03/2025

Last week’s Meal Prep Monday was so much fun! Two recipes that were perfect pre “trick-or-treating” meals but also perfect for leftovers on a cool evening.

🍝 Spaghetti & Meatball Nests
🥣 Creamy White Chicken Chili

Both recipes are up on my feed. Tag me if you make them! I love to see your creations!

Harvest Quinoa SaladSometimes you create a recipe that surprises yourself. This salad actually blew my mind…it is SO GOO...
10/30/2025

Harvest Quinoa Salad

Sometimes you create a recipe that surprises yourself. This salad actually blew my mind…it is SO GOOD.

All of the components together, the sweet, savoury, crunchy, the bursts of flavour, the creamy dressing-it all works so well together.

Ingredients:
2 cups quinoa
1 tbsp oil
Salt & pepper to taste
2 sweet potatoes
1 onion, peeled & quartered
1-2 peppers, cleaned and chopped
1 big handful spinach
1 pound brussel sprouts, halved
1/2 cup pecans
1/2 cup goat cheese
1/4 cup pepitas
1 apple, cleaned and diced
Pomegranate arils & green onions for topping

Dressing:
1/4 cup tahini
2 tbsp maple syrup
1 tbsp apple cider vinegar
2 tbsp water
1/4 tsp salt and pepper

Directions:

Cook quinoa, according to package directions or use leftovers. Set aside.

Preheat oven to 400°.

On a large baking sheet covered in parchment paper, add chopped sweet potatoes, the quartered onion, peppers, and brussels sprouts, cleaned and cut in half.

Bake for 30 minutes or until all vegetables are soft and browned.

In a large bowl, add quinoa and chopped roasted vegetables. Had a big handful of baby spinach if you have some, and toss together.

In a small bowl whisk together dressing ingredients, adding water to thin.

Remove what you want from the large salad mixture and store the rest in a sealed container in the fridge for later in the week.

Top your salad with pecans, goat cheese, pepitas, apple pieces, pomegranate arils, and green onions.

Drizzle with salad dressing and enjoy!

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

10/29/2025

Creamy White Chicken Chili

This one is for my (but…it still has beans in it…shhhh!)

A fun twist on chili, no tomatoes, no ground meat, but delicious and warm flavours you will love.

Ingredients:
1 pound chicken (thighs, breast meat)
1 white onion, diced
1-2 jalapeños, minced, seeded removed
2 cloves garlic, minced
3-4 cups broth
1 1/2 cups frozen corn
1 can white kidney beans/navy beans
1 tsp each cumin & oregano
1/2 tsp chili powder
1 can evaporated milk
1/2 cup cream cheese
Salt & pepper

Directions:
In a slow cooker, add chicken, onion, jalapeños, and garlic.

Blend the beans with a cup of broth and pour on top. Add remaining broth.

Add corn, spices and a good amount of salt and pepper.

Put on the lid and cook for 6 hours on high.

Once cooked, take off the lid and shred the chicken with two forks. It should fall apart.

Turn off your slow cooker. Whisk the can of evaporated milk with the cream cheese and add to your chili.

Stir and adjust seasoning if necessary. Enjoy!!

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.

I love the flavour of this Sweet Potato Bundt Cake because it is sweetened with date sugar! If you’ve never used date s...
10/29/2025

I love the flavour of this Sweet Potato Bundt Cake because it is sweetened with date sugar! If you’ve never used date sugar in your baking before, I highly recommend you try it. Why? So many reasons!

First, the flavour is amazing. Sometimes using white sugar in a recipe can be overly sweet, but this date sugar has a delicious caramel flavour, adding not only sweetness-but a delicious taste you can’t find anywhere else.

Date sugar is also made from 100% dates-nothing else-so it’s lower on the glycemic index and contains fibre, vitamins, and minerals like potassium and magnesium. That’s a win-win for me! Sweetness PLUS fibre? Yes please.

If you’re looking for alternatives to white sugar in your baking and cooking, I recoemmend trying Date Sugar and syrup. You can replace the sugar 1:1 so it’s an easy switch.

This cake is moist and rich, without being heavy. A perfect dessert for a big meal like Thanksgiving or you can just make a coffee date extra special.

Ingredients:
2 3/4 cups whole wheat flour
2 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg
3/4 cup oil
4 eggs
1 1/2 cups date sugar
2 cups mashed sweet potato
2 tsp vanilla
Date Syrup/Glaze & Pecans for topping

Directions:
Preheat oven to 350.

Add flour, baking soda, salt, cinnamon, and nutmeg into a bowl and whisk. Set aside.

In another bowl, add oil, eggs, date sugar, sweet potato, and vanilla. Mix until smooth.

Add dry to wet and mix until combined.

Pour into a greased Bundt pan and bake for 40-50 minutes, until a toothpick inserted comes out clean.

Let cool, flip out of the pan and top with a glaze or date syrup. Sprinkle with pecans and enjoy!

10/28/2025

Spaghetti & Meatball Nests

This is the ultimate way to use up leftovers! If you always have spaghetti and meatballs just sitting in your fridge, I urge you to repurpose it into these nests for lunches. They’re easy to eat-way less messy too.

Ingredients:
1 1/2-2 cups spaghetti, cooked
2 eggs
1 cup mozzarella cheese
1-2 cups tomato sauce
12 meatballs, cooked
Parm to top!

Directions:

Preheat oven to 375.
Whisk eggs in a large bowl and add cooked spaghetti. Toss to coat. Add cheese and sauce and mix well.

Add to a well greased muffin tin (or use silicone baking cups-GAMECHANGER!), making sure to get all the saucy goodness in there.

Top each nest with a meatball (you can use leftovers or buy small frozen meatballs!) and top with a bit of Parmesan cheese.

Bake for about 20 minutes and let cool a bit before taking them out of the pan.

Keep in a sealed container in the fridge or freeze for lunches.

Follow me for more easy and delicious recipes to fuel your family!

Strawberry Shortcake (lighter version!)This version of strawberry shortcake uses a muffin tin for the lighter shortcake ...
10/28/2025

Strawberry Shortcake (lighter version!)

This version of strawberry shortcake uses a muffin tin for the lighter shortcake PLUS frozen strawberries…so you can make this year round.

Also the topping is a blend of whipped cream and (you guessed it) Greek yogurt so it’s got a bit of a tang…and a bit of extra protein!

Ingredients:
1 cup whole wheat flour
1 1/2 cups all-purpose flour
1/2 cup sugar
2 tsp baking powder
Pinch salt
1/3 cup butter
1 egg
1 cup milk
1 tbsp vanilla
2 cups frozen strawberries
2-4 tbsp sugar
1 cup plain Greek yogurt
1/4 to 1/2 cup whipping cream
1 to 2 tablespoons maple syrup
1/2 teaspoon vanilla

Directions:

Preheat oven to 375°.

In a small sauce, pan, pour in frozen strawberries, 1/4 cup water, and sugar. Bring to a boil and allow to simmer until nice and thick. Set aside.

In a stand-up mixer, add flours, sugar, baking powder, and salt. Mix.

Add cold cubed butter and mix well until mixture looks like sand.

In a small bowl makes egg milk and vanilla and add to flower mixture all at once. Mix until just combined.

Scoop into 12 grease muffin tins and bake for 14-18 minutes. I topped mine with some coarse sugar before baking.

Meanwhile, whip the whipping cream. Add maple syrup and vanilla and whip until stiff peaks form. Stir in Greek yogurt.

When shortcakes are done, it’s time to assemble!

Cut the shortcakes in half and top with strawberries and whipped cream. 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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How Hockey Snacks Began...

When Seanna saw her seven-year-old son eating a bag of neon-orange corn chips at 8:00AM after hockey practice one day, she knew as a parent, and as a Nutritionist, that she could do better. Seanna decided at that moment to make snacks not only healthy but CONVENIENT for parents.

Seanna has been working with children and families as a Holistic Nutritional Consultant for over a decade. As a Nutritionist and Mom of three active children, she knows the importance of proper nutrition for her family and yours. Seanna keeps nutrition simple for young athletes and parents while providing results like more energy, faster recovery, and overall better performance.

She developed Hockey Snacks to make healthy eating simple and convenient for parents, kids, and coaches. Seanna insists she is not evil, and her kids DO get treats from time to time…just not directly before or after sports.

Nutrition is a skill that is essential for young athletes, but it’s also incredibly important for performance in school, and LIFE! Even if your child decides to leave their sport tomorrow, the knowledge they can gain from Seanna can have a lasting impact for a healthy life.