Seanna Thomas Nutrition

01/21/2026

High Protein Buckwheat Muffins:

Each muffin contains about 5g of protein plus the icing adds another 1-2g! A great snack full of protein and fibre, and school safe.

Ingredients:
1 cup flour
1 cup buckwheat flour
1/2 cup skim milk powder
1 tbsp baking powder
1 tsp baking soda
Pinch salt
1 ripe banana, mashed
1/2 cup oil
1 cup plain greek yogurt
1/2 cup sugar
2 eggs
1 tsp vanilla
1/4 cup milk

Icing Ingredients:
1 cup cottage cheese
1 cup white chocolate

Directions:

Preheat oven to 375°.

in a small bowl, whisk together the flower, buckwheat flour, skim, milk, powder, baking powder, baking soda, and salt. Set aside.

In a large bowl, mash the ripe banana and add oil, yogurt, sugar, eggs, vanilla, and milk. Whisk together until smooth.

Add dry ingredients all at once and stir until just combined.

Scoop into greased muffin tins and bake for 20 to 25 minutes, or until a tooth pick inserted in the middle comes out clean.

Meanwhile, make the icing. In a high-powered blender, add the cottage cheese and blend until smooth.

Melt the white chocolate and slowly add to the cottage cheese while the blender is running.

Once the muffins are cooled, add one to 2 teaspoons of the icing and enjoy!

Makes about 20 muffins or 40(ish) mini muffins.

P.S. At the end of each post I let you know that if you want to support me and if you’re looking for printable recipes delivered right to your email inbox every month, you can sign up for my Monthly Recipe Medley!

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01/20/2026

High Protein Brownie Batter Dip

This makes about 2 cups and has over 70g of protein!

We’re all trying to get more protein, whether it’s for muscle building, energy, or growth.

So a 1/4 cup of this would contain about 10g of protein. Not bad for a snack! And it’s really easy to eat double that when served with fruit for dipping.

Ingredients:
1 can white beans, drained and rinsed
6 tbsp h**p hearts
1/4 cup creamed coconut (or pb)
1 tsp vanilla
2 tbsp coconut milk (whatever milk you have/use)
1/4 cup maple syrup
1/4 cup skim milk powder
1/4 cup cocoa powder
Pinch salt

Directions:

Place beans and h**p hearts in the food processor and blend until as smooth as possible.

Add remaining ingredients and blend until desired consistency. Taste and adjust sweetener and salt.

Keep in a sealed container in the fridge or portion out for the week.

Enjoy! 🍫

01/16/2026

Evening practices and late games can be part of hockey life, but may leave parents and players unsure about eating before bed. Should athletes refuel or skip the snack? https://www.omha.net/news_article/show/1353288

01/16/2026

Do you hate leftovers?

I LOVE to create something new out of what is left in my fridge, so I’ve got you covered with this idea to transform something old into something new and DELICIOUS.

What I did:

I boiled pasta according to package directions. You could use any kind of pasta here.

Using about a cup of my leftover spinach dip, I added that into a pan with some broth or milk until it is thinner like a pasta sauce.

My spinach dip contains cream cheese, yogurt, lots of onions, spinach of course, and spices like garlic powder, onion powder, and salt and pepper.

I had about 2 cups left of BBQ pulled pork left in the fridge, and I chopped that up. You could use any leftover meat you have in the fridge, including chicken, turkey, ground beef, whatever you have!

Once the pasta had finished cooking, I drained it, reserving a little bit of pasta water, and added it back into the pot.

Then I added all of the sauce, the pulled pork, and stirred it all together. It needed a bit more liquid, so I added some of the reserved pasta water.

I topped it with a little bit of grated mozzarella cheese and TADA! A brand new meal.

What do you think? Let me know if you would eat this!

Remember, if you’re looking for my printable recipes delivered right to your email inbox every month, you can sign up to be a Monthly Recipe Medley Member!

For more information, check out the link in my profile or send me a DM and I’ll send you the link to join.

01/15/2026

When Homer said “You don’t win friends with salad”, he obviously wasn’t referring to these two winners.

I won over LOTS of friends with these two-and you can too!

(Ok, they were already my friends and very hungry but same same)

🥦 Marry Me Broccoli Salad
🥬 The Everythjng Salad

Both recipes are up on my feed and I am sure they will make you popular!

Let me know if you make them!

P.S. At the end of each post I let you know that if you want to support me and if you’re looking for printable recipes delivered right to your email inbox every month, you can sign up for my Monthly Recipe Medley!

For more information, check out the link in my profile or send me a DM and I’ll send you the link to join.

01/15/2026

We are halfway through the month of January. How is everyone doing?

If you want to join my Monthly Recipe Medley and get:

-Printable Versions of my recipes delivered to your email inbox
-Meal Prep Tips
-Kitchen Hacks
-Discount Codes
-And more...!

Sign up today! The first edition goes out JANUARY 31st!
There's still time!

Click the link below for more information.

Your support for this Recipe Medley is so appreciated. I am doing my best to keep costs low so this can be available to everyone. Thank you so much-I am incredibly grateful.

01/15/2026

Hopping on the 2016 bandwagon. What a year!

1:
2: Local TV
3: Meeting the living legend
4: Cooking with
5: Daytime York Region with
6: When I met
7: Part of the Food Revolution with
8: Started filming for brands

01/14/2026

The EVERYTHING Salad
SAVE & SHARE!

Why do I call this the Everything Salad? Because this salad is EVERYTHING.

I’m a bit obsessed with it.
You can swap out whatever vegetables you want.
You can have it hot, you can have it cold.
It’s sweet, and savoury, and crunchy.

It’s full of fibre, and protein, and greens.

I just love it.

And the Peanut Sesame dressing???? SO GOOD.

Try it, and let me know how you like it!

Ingredients:
2 sweet potatoes
1 tsp oil
salt & pepper
1/2 head of kale
10-15 brussel sprouts or 2 cups cabbage
1/2 can black beans, drained and rinsed
1/2 cup finely shredded carrots
2-4 tbsp pickled red onions (or thinly sliced red onion)

Dressing:
3 tbsp peanut butter
2 tbsp sesame oil
2 tsp ginger
3 tbsp rice vinegar
2 tbsp soy sauce
2 tsp maple syrup
+ water to thin out

Optional (but highly encouraged): Crushed peanuts to top salad

Directions:

Preheat oven to 400.

Peel and dice sweet potato. Toss with oil and salt and pepper and roast for 30 minutes.

Meanwhile, wash and de stem the kale and finely chop. Add to a large bowl.

Clean the brussel sprouts and thinly slice (I used my food processor, or you can use a mandolin). Add to bowl.

Add black beans, carrots, and pickled onions and toss.

In a small bowl, make the dressing. Whisk all ingredients (except water) together.

You may need to warm up the dressing for everything to combine. I microwaved mine for 15-20 seconds.

Add water until it is the consistency you like.

Portion out some salad and top with a light amount of dressing and some crushed peanuts. Enjoy!

Without the dressing, this salad will stay crunchy and delicious in the fridge for a week.

Enjoy!

Please share if you make this! I love to see my creations out in the wild.

P.S. At the end of each post I let you know that if you want to support me and if you’re looking for printable recipes delivered right to your email inbox every month, you can sign up for my Monthly Recipe Medley!

For more information, check out the link in my profile or send me a DM and I’ll send you the link to join.

01/13/2026

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.

P.S. At the end of each post I let you know that if you want to support me and if you’re looking for printable recipes delivered right to your email inbox every month, you can sign up for my Monthly Recipe Medley!

For more information, check out the link in my profile or send me a DM and I’ll send you the link to join.

01/12/2026

Cucumber & Snap Pea Salad

Super fresh and delicious! Add protein for a full meal.

Follow me for more non-boring salad recipes and delicious family recipes.

Salad:
2 cups snap peas, sliced
2 cups cucumber, quartered and sliced
4-5 green onions, chopped
1/4 cup feta cheese
handful fresh herbs, chopped (parsley, basil, cilantro-whatever you like!)
1/4 cup sliced almonds

Dressing:
2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
2 tsp mustard
2 tsp maple syrup or honey
1/2 tsp chili flakes
salt & pepper to taste

Directions:

Add all of the salad ingredients into the bowl.

Make the dressing in a large bowl by whisking together all of the ingredients.

Add the dressing to the salad and toss. Serve right away or pack in a sealed container in the fridge. Eat within a couple of days.

When serving, you can top with additional almonds, feta, and green onions if you like.

I honestly said “Wow!” when I took my first bite. I love this salad!

Let me know if you make it and how you like it. I love to see when you make these recipes.

01/12/2026

Baked Carrot Cake Oatmeal

Eating more vegetables can start first thing in the morning! Full of fibre and flavour, this will keep you full right until lunch.

Ingredients:
2 cups rolled oats
1 tsp baking powder
1 1/2 tsp cinnamon
pinch salt
1 1/2 cups milk
1/4 cup greek yogurt
2 eggs
1/3 cup maple syrup
1/2 tsp ginger, minced
2 tsp vanilla
1 cup carrots, finely shredded
Optional: 1/2 cup walnuts, chopped

Cream Cheese Yogurt Topping:
1/4 cup greek yogurt
2 tbsp cream cheese
2 tbsp maple syrup
splash vanilla

Directions:

Preheat oven to 375°.

In a small bowl, mix the oats, baking powder, cinnamon, and salt. Set aside.

In a large pool, whisk together, milk, yogurt, eggs, maple syrup, ginger, and vanilla. Add carrots and stir.

Add dry ingredients all at once and mix until combined.

Pour into a greased 8 x 8 baking dish and topped with walnuts, if using.

Bake for 40 to 45 minutes until edges are browned and oats are springy when touched.

While oats are cooling, make the topping. Whisk together all topping ingredients until smooth.

Cut a square of oats and top with cream cheese yogurt topping, more crushed walnuts, and h**p hearts, and enjoy!

You can cut the baked oats into squares, wrap, and freeze for up to three months for easy meal prep.

If you’re looking for printable recipes delivered right to your inbox every month, you can sign up to be a Monthly Recipe Medley Member!

For more information, check out the link in my profile or send me a DM and I’ll send you the link to join.