Seanna Thomas Nutrition

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Seanna Thomas Nutrition

🍴Realistic Food & Nutrition for busy families
👋Meal Prep Mondays
Toronto 🇨🇦 Contact: seanna@seannathomas.com
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08/26/2025

Banana Chocolate Chip Muffins

These are on repeat in my house and for good reason. They don’t have too much oil or sugar, and the sweetness from the bananas really comes through. They’re school safe and contain chocolate so…win-win for everyone!

Makes 12.

Ingredients:
3 ripe bananas (very spotted or brown on the outside)
1 egg
1/4 cup oil
1/4 cup sugar
1 1/2 cups whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1/2 cup chocolate chips

Directions:

Preheat oven to 350°

In a large mixing bowl, add bananas, egg, sugar, and oil. Using a fork, mash all the ingredients together until there are very little lumps left.

To the same bowl, add flour, baking powder, baking soda, salt, and cinnamon. Gently mix until almost combined.

Add chocolate chips and finish mixing. Do not over mix!

Scoop into a prepared muffin tin. I like to use parchment paper cups or silicone muffin cups.

Bake for 15 to 18 minutes, or until the tops are very slightly browned or spring back when touched.

Allow to cool and enjoy!

These muffins will stay great in a sealed container on the counter for up to a week. If they last that long.

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

08/15/2025

Lemon Blueberry Quick Loaf

The combination of lemon and blueberry is undeniably delicious. This quick bread is perfect for an afternoon tea or coffee or a sweet breakfast.

You can double this recipe and keep one in the freezer for unexpected guests or a list minute invite.

Ingredients:
1 cup whole wheat flour + 1 tsp
1/2 cup rolled oats
2 tsp baking powder
1/2 tsp salt
1 cup plain greek yogurt
juice & zest from one lemon
1/2 cup honey
1/2 cup oil
3 eggs
1/2 tsp vanilla
1 cup blueberries

Directions:

Preheat oven to 350 and grease a loaf pan.

Combine flour (leaving that 1 tsp), oats, baking powder, and salt. Set aside.

In a large bowl, whisk yogurt, honey, oil, eggs, lemon juice, and vanilla. Add to dry ingredients and mix until just combined.

Add tsp of flour to blueberries and toss before adding to batter. Add lemon zest and fold everything in.

Add to greased loaf pan and top with blueberries and a sprinkling of oats if you like.

Bake for 45-55 minutes or until a toothpick inserted in the centre comes out clean.

Let cool before slicing and dive in!

Want more easy and delicious recipes to fuel your family?

Check out www.seannathomas.com for my recipe guides!

08/14/2025

How to cook the perfect hard boiled egg:

My boys are back to wakjng up early and heading out the door and as much as they like eggs-they don’t feel like cooking them first thing in the morning.

Having (peeled) hard boiled eggs ready in the fridge means they always have something easy to grab that contains protein to help fill them up and keep them full until lunch!

Nothing fancy, no extra ingredients, just my tried and true method.

Watch the video for all the info and share with anyone who struggles with making the perfect egg!

08/12/2025

Have you tried wild blueberries? They were my Dad’s absolute favourite fruit and when we could get our hands on them from a local market, we snapped them up!

They aren’t so easy to find fresh, so I am so thankful you can get them frozen year round.

This blueberry crisp uses frozen wild blueberries and simple ingredients you’ll find in your pantry. Recipe below.

Fresh or frozen, wild blueberries are tasty and nutritious! Canadian wild blueberries are rich in anthocyanins, the natural pigments responsible for their intense colour (and for staining your fingers and tongue)!

The Wild Blueberry Association of North America wants to celebrate that amazing colour with a fun contest.

Share a photo of your stained fingers, messy recipes, colourful drinks, or any creation with wild blueberries that leaves its mark for the chance to win one of four grocery store gift cards!

The contest begins on August 1st, 12 :00 AM and ends on September 12th, 11 :59 PM.

How to participate:

🫐 Post a photo showing your stained fingers, messy recipes, colourful drinks, all featuring wild blueberries. Have fun, be creative, let your WILD side out.

🫐 Tag Canadian Wild Blueberries on Facebook, or on Instagram and X

🫐 Use the hashtag:

🫐 Follow Canadian Wild Blueberries on Social Media

You can participate as many times as you like. The contest is open to residents of Canada only and is in no way sponsored, administered, or associated with Instagram/Facebook/X.

For more information, check out their website: www.wildblueberryassociation.ca

Wild Blueberry Crisp

Ingredients:
5 cups frozen fruit
1/3 cup sugar
1/3 cup flour
Juice & zest from one lemon
Pinch salt

Crumble Topping:
2/3 cup flour
2/3 cup brown sugar
1 1/2 cups rolled oats
1/2 cup sliced almonds
1 tsp cinnamon
3/4 cup butter

Directions:

Preheat oven to 375.

Mix filling ingredients. Use wild blueberries straight out of the freezer! Pour into a greased medium sized cast iron pan (or oven safe dish).

In a large bowl, make crumble topping.

Mix flour, sugar, oats, almonds, and cinnamon. Add cold butter and mix until butter is pea-sized. You can use a fork or your hands.You can always put it in the fridge or freezer for a few minutes if the butter is really soft.

Top the filling with the crumble mixture, making sure it reaches the edges of the pan.

Bake for about 45-55 minutes, until the fruit is bubbling up the sides and the topping is browned.

Let cool slightly before serving. Enjoy!

08/11/2025

Cowboy Caviar

There are many different versions of this out there, as it is a great summer side dish! The trick is making sure everything is chopped small. Making it the day before allows all the flavours to come together so it’s great to bring to the cottage or a BBQ.

It can be used for bruschetta, it can be a dip with tortilla chips, added to a salad, or used to top chicken or pork. A super versatile and delicious way to use summer’s bounty.

Ingredients:
2 cups corn
2 cup cherry tomatoes, diced
1 cup peppers, diced
1/2 red onion, diced small
1 can (15oz) black eyed peas
2 jalapeños, seeded & diced
1 big handful parsley/cilantro, chopped
Optional: 2-3 avocados, diced

Dressing:
1/3 cup olive oil
2 tbsp red wine vinegar
Juice from 1 lime
salt & pepper
2 tsp honey
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground mustard
1 tsp chili powder
1/2 tsp cumin

Directions:

Cut cooked corn off the cob (or use frozen/canned corn in another season) and add to a large bowl.

Cut tomatoes, peppers, and onion very small and add to bowl.

Drain and rinse black eyed peas and add to bowl, along with jalapeños and parsley or cilantro.

Toss well.

In another bowl, make dressing. Whisk together all ingredients and add to mixture.

Toss again.

Keep sealed container in the fridge until ready to eat. The longer it sits, the better it gets!

Serve as a dip with tortilla chips, or add two salads, or topped chicken, pork, or fish. An excellent dish to have in the fridge all summer long!

Address

Toronto, ON

Telephone

416-575-9870

Website

http://www.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.