Seanna Thomas Nutrition

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

09/20/2026

Do you have a lot of fresh local fruit in your fridge?

This week on Meal Prep Monday, I brought two recipes to help you use up that delicious local produce!

🍓 Summer Fruit Galette
🫐 Blueberry Lemon Quick Loaf

Check out my feed for the recipes and enjoy!

09/20/2026

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 from one lemon
1/2 cup honey
1/2 cup oil
3 eggs
1/2 tsp vanilla
1 cup blueberries
zest from one lemon

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!

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

09/20/2026

Summer Fruit Galette

This can be a last minute dessert to use up any fruit that you have sitting in your fridge or on your counter. Of course, the flavour is unmatched when using fresh, local produce but in a pinch-you can use frozen!

Ingredients:
1 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup almond flour/crushed pretzels
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
1 egg

Directions:

In a food processor, add flours, 1/4 cup almond flour or crushed pretzels, sugar, and salt. Pulse until combined.

Add cold butter and pulse until butter is pea sized. Add water, 1 tbsp at a time until dough comes together.

Make into a ball, cover in plastic wrap or put in a container in the fridge for a minimum of 30 minutes.

Make filling. Add fruit, cornstarch, and sugar into a bowl and mix.

Preheat oven to 400.

Take dough out of fridge and place between two sheets of parchment. Roll out to about 1/4 inch thick-don’t worry about the edges. Rough is fine!

Place dough and parchment on a baking sheet and remove top sheet.

Sprinkle 2-3 tbsp of almond flour or crushed pretzels in the middle of the dough and top with fruit mixture.

Fold dough onto fruit, just enough to keep it in the middle, the fruit will be exposed.

Whisk the egg in a small dish and brush onto crust. Sprinkle crushed pretzel or a bit of turbinado sugar (optional) around the edges.

Place in oven and bake for 30-35 minutes.

Enjoy!!!!! This is best eaten warm out of the oven. 😋

09/19/2026

When is the last time you went on a picnic?

These two recipes will be a staple next time you want to eat outdoors. Also, awesome for meal prep!

🌯 Sausage, Sweet Potato, and Kale Wraps
🥗 Nut-Free Pesto Pasta Salad

Check out the recipes on my feed!

09/19/2026

Nut-free Pesto Pasta Salad

Is it even a picnic without a pasta salad?

This one doesn’t contain mayo or nuts so is a great option for an outdoor meal or for people with nut allergies.

Ingredients:
1 box farfalle pasta
2 zucchini, washed and quartered length-wise
1/2 cucumber, chopped small
1/2 red onion, minced
1 can chickpeas, drained and rinsed

Dressing:
1 big handful fresh basil
1 big handful fresh spinach or kale or parsley
1/4 cup fresh dill
1/4 cup pepitas
1/4 cup parmesan cheese
2 tbsp apple cider vinegar
big pinch salt
Pepper to taste
1 head roasted garlic (or 1-2 garlic cloves)
Splash water
1/4 cup olive oil

Directions:
Cook pasta according to package directions and set aside.

Wash zucchini and cut into quarters, lengthwise.
Chop cucumber and onion.
Open can of chickpeas, drain and rinse.

Grill/fry zucchini until golden. Salt and let cool.

Now make the pesto dressing.
Add basil, kale, dill, pepitas, parm, vinegar, salt, pepper, and garlic to a blender.

Add a splash of water and a bit of olive oil to help blend. Use the tamper to push everything down.

Once mostly blended, open the top (while blender is running), and pour in olive oil.

Blend until smooth. If still too thick, add water and pulse until it’s the consistency you like.

Time to make the salad!

Chop zucchini into bite size pieces.

To a large bowl, add pasta, zucchini, cucumber, onion, chickpeas, and dressing.

Toss until everything is combined.

To with more parm and fresh basil, if desired.

Excellent when made in advance. A great meal prep option for lunches!

09/19/2026

Sausage, Sweet Potato, and Kale Wraps

These are hearty and delicious and can be eaten warm or room temperature which is why they are perfect for a picnic!

Makes 2.

Ingredients:
2 sausages, out of the casing
2 tsp oil
1 large sweet potataoes, washed and peeled
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp paprika
Salt & Pepper to taste
2 cups kale, washed, destemmed, and shredded
2 large tortillas

Dressing:
1/4 cup plain plain greek yogurt
2 tbsp tahini
3 tbsp apple cider vinegar
2 tbsp maple syrup
Salt & Pepper to taste

Directions:

Preheat oven to 425.

Take sausage out of casings and cook over medium-high heat until browned and cooked through. Set aside.

Wash and peel sweet potato and cut into long fries. Place on baking sheet and add oil, onion powder, garlic powder, paprika, and salt and pepper. Toss and bake for 30 minutes.

Wash kale and de-stem. Shred finely and set aside.

Make dressing. Whisk all ingredients together in a small bowl.

Add kale and mix well.

Now to assemble the wrap, top tortilla with half the sausage, half the kale mixture (making sure it’s saucy), and top with half the sweet potato.

Roll it up, sealing in the sides-like a burrito.

Optional:
Wrap in parchment paper and tie up with string. Cut in half and you’re good to go for a picnic or anytime lunch!

09/18/2026

On last week, I brought some of my favourites recipes to make when it is TOO HOT to cook!

Thanks to for being an awesome host and eating all my dishes!

I’ll be back on Your Morning in August to chat all about Back-to-School!

09/18/2026

Marry Me Broccoli Salad

I LOVED the Marry Me Chicken recipe and I wanted to bring some of the flavours into something a bit lighter for the new year (and something I could eat every day!).

This Marry Me Broccoli salad is it. So easy to make and so delicious. Makes a ton so you can eat it all week!

Ingredients:
1 head broccoli
1/2 red onion, chopped
1 carrot, peeled & grated
1 handful spinach, chopped
2 chicken breasts, cooked (can be rotisserie)
1/4 cup sundried tomatoes, chopped small

Dressing:
1 tbsp oil (can be from the sundried tomato jar)
1 head roasted garlic
1/4 cup feta
1/4 cup greek yogurt
2 tbsp apple cider vinegar
Salt & Pepper
1/2 tsp red pepper flakes
Water to thin

Directions:

Cook the chicken or shredded rotisserie chicken. Set aside.

I roasted 4 to 5 heads of garlic to keep on hands for recipes like this one, but you could just use a teaspoon or two of fresh garlic if you’d like.

Chopped all the main ingredients into bite-size pieces and add to a large bowl.

For the dressing, add all the ingredients and about 2 tablespoons of water to a blender and purée in until smooth. Add more water if necessary until it is the consistency that you want.

Dressing to bowl with all of the ingredients and toss until everything is well coated.

Enjoy! You can portion this out for lunches or keep in a big sealed container in the fridge for the week.

09/18/2026

Marry Me Broccoli Salad

I LOVED the Marry Me Chicken recipe and I wanted to bring some of the flavours into something a bit lighter for the new year (and something I could eat every day!).

This Marry Me Broccoli salad is it. So easy to make and so delicious. Makes a ton so you can eat it all week!

Ingredients:
1 head broccoli
1/2 red onion, chopped
1 carrot, peeled & grated
1 handful spinach, chopped
2 chicken breasts, cooked (can be rotisserie)
1/4 cup sundried tomatoes, chopped small

Dressing:
1 tbsp oil (can be from the sundried tomato jar)
1 head roasted garlic
1/4 cup feta
1/4 cup greek yogurt
2 tbsp apple cider vinegar
Salt & Pepper
1/2 tsp red pepper flakes
Water to thin

Directions:

Cook the chicken or shredded rotisserie chicken. Set aside.

I roasted 4 to 5 heads of garlic to keep on hands for recipes like this one, but you could just use a teaspoon or two of fresh garlic if you’d like.

Chopped all the main ingredients into bite-size pieces and add to a large bowl.

For the dressing, add all the ingredients and about 2 tablespoons of water to a blender and purée in until smooth. Add more water if necessary until it is the consistency that you want.

Dressing to bowl with all of the ingredients and toss until everything is well coated.

Enjoy! You can portion this out for lunches or keep in a big sealed container in the fridge for the week.

09/18/2026

Shrimp & Avocado Crema Nachos

I love these nachos because you can eat them in the summer heat, using up any leftovers you might have in the fridge. Plus there is no cheese, so no melting needed!

Ingredients:
1 bag tortilla chips
1 shrimp ring/frozen cooked shrimp, thawed and chopped
1 can crabmeat
1 cup cherry tomato, halved
1/2 orange/red/yellow pepper, diced
1/2 red onion, diced
1 cob corn, cooked/charred and cut off cob
Handful green onions, sliced

Avocado Crema:
2 ripe avocados
1 garlic clove
3/4 cup plain greek yogurt
3 tbsp lime juice
1/4 tsp cumin
salt & pepper to taste

Optional: Cilantro & hot peppers (pickled jalapeños!)

Directions:

Make the avocado crema by blending all ingredients until smooth. Set aside.

On a large platter or baking sheet, scatter the tortilla chips.

Remove tails from shrimp and roughly chop.
Drain liquid from crabmeat.

Top tortilla chips evenly with shrimp, crabmeat, cherry tomatoes, peppers, red onion, and corn.

Drizzle avocado crema over top of chips and toppings or add random dollops.

Sprinkle with green onion. Add cilantro and hot peppers, if using.

Serve!

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