Seanna Thomas Nutrition

Seanna Thomas Nutrition 🍴Realistic Food & Nutrition for busy families
👋Meal Prep Mondays
Toronto 🇨🇦 Contact: seanna@seannathomas.com

05/01/2026

Snap Pea & Cucumber Salad

Super fresh and delicious! A perfect side dish to get in those greens. Save this one for your summer BBQs!

Ingredients:

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

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

Directions:

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

Add all of the salad ingredients into the bowl with the dressing 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.

05/01/2026

Green Pesto Minestrone

This soup will make you feel AMAZING because it’s got all the greens!! Use up any and all green veggies you have hiding in your crisper or freezer for this one.

I used a combination of leftovers, fresh, and frozen. The possibilities are endless. 💚

Ingredients:
1 tsp olive oil
1 onion, diced
2 ribs celery, chopped
4 cups chopped green vegetables (peas, broccoli, zucchini, asparagus, green beans, edamame, kale, etc)
3-4 cloves garlic, minced
1/4 cup pesto
8-10 cups broth
1 cup small pasta
1 can navy beans, drained and rinsed
3-4 tbsp lemon juice
salt & pepper
2 cups pasta (optional)

Directions:

In a large soup pot over medium low heat, add oil, onion, and celery. You can also add other hearty veggies that you may want to cook first here like zucchini.

Cook until soft and add garlic and pesto. Cook another minute, until garlic is nice and fragrant.

Add broth and season with salt and pepper.

Bring to a boil and add pasta. Simmer until pasta is cooked.

Add vegetables and beans and cook until frozen vegetables are tender.

Taste and season.

Squeeze lemon over soup and enjoy!

So fresh, so good!!

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.

Time with my people will always be my favourite kind of month.Good people, good food, and the best kind of chaos.
05/01/2026

Time with my people will always be my favourite kind of month.

Good people, good food, and the best kind of chaos.

04/30/2026

Rice Paper Rolls (Summer Rolls)

These are such a fresh recipe! And you can add whatever flavours you like. These ones have fresh veggies alone but I also like to add shrimp or mango.

The peanut sauce is my favourite but you can also use a sweet chili sauce if you prefer.

Eat as an appetizer or make it a full meal paired with a protein.

Ingredients:
8-10 rice paper rolls
Vermicelli noodles
Cucumber, julienned
carrots, julienned
Peppers, julienned
lettuce leaves
thai basil or cilantro

Peanut Sauce:
2 tbsp peanut butter
1 tbsp soy sauce
1 tbsp rice vinegar
1 tsp maple syrup
1 tsp sesame oil
juice from one lime
1 tsp hot sauce (optional)

Directions:

Boil water and pour over vermicelli noodles. Let sit until noodles are soft, then drain.

Pour boiling water into shallow dish that can fit the rice paper rolls.

Make sure all of your ingredients are ready to go!

Make the peanut sauce by whisking all the ingredients and set aside.

Carefully submerge one rice paper at a time and let sit until just pliable.

Remove and place on counter or cutting board.

Layer filling ingredients in the middle. I like to start with a lettuce leaf and pile everything on top, finishing with vermicelli noodles.

Carefully roll up-it’s sticky so I find these hold together well!

Make as many as your fillings allow! The more@you make, the easier it gets.

Serve immediately with sauce and enjoy. So fresh, so delicious!

If you have some left over, you can place them in between damp paper towel in a tupperware container in the fridge for a day. I find if they are left too long, they begin to break down.

What would you add to yours?

04/30/2026

Greek Yogurt Mini Cheesecakes

Every year, for my birthday, my kids give me cheesecake for breakfast. I think this tradition started as a joke because I worked in the nutrition field, but I mean…who is going to say no to cheesecake?

This recipe lightens up a typically heavy dessert and adds protein! Plus, the pretzel crust is totally my jam. Sweet + salty = 😋 😋😋

Ingredients:

Crust:
2 cups pretzels, crushed
3/4 cup butter, melted
2 tbsp sugar

Filling:
1 block cream cheese (8oz)
1 cup plain greek yogurt
1/4 cup honey
2 eggs
1 tsp vanilla
Toppings: Birthday sprinkles, berries, whipped cream, etc

Directions:

Preheat oven to 350.

Make crust. Crush pretzels until they are almost a powder, add butter and sugar and mix well.

Divide between 24 silicon cups or muffin tins and press down. Bake for ten minutes and set aside to cool.

Make the filling: blend together cream cheese, greek yogurt, honey, eggs, and vanilla.

Scoop on top of mini crusts evenly and give them a little shake to distribute.

Bake for 20-30 minutes, checking after 20. When they are no longer jiggly in the middle, you’re good to take them out.

Top with fruit, jam, sprinkles, whipped cream, chocolate, whatever you want! These will stay good in the fridge for a week.

If you make these, please tag me with a picture of your creation! I love to see my recipes out in the wild.

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.

04/30/2026

Greek Yogurt Spinach & Artichoke Dip

This is one of my favourite restaurant appetizers! Making it at home means I can add the flavours I enjoy, along with extra protein from the greek yogurt.

Ingredients:
1 tsp oil
1 white onion,diced
2 cloves garlic, minced
1/4 cup cream cheese*
1 cup greek yogurt plain
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp sea salt
1/4 tsp dill w**d
1 1/2 cups frozen spinach, thawed & drained
1 jar/can artichoke hearts in water, drained
1/4 cup mozzarella cheese

Directions:

Preheat oven to 400.

In a small saucepan, heat oil over medium low heat. Add onions and cook until translucent. Add garlic and cook until fragrant. Set aside.

In a food processor (or you can just mix vigorously, add cream cheese, yogurt, garlic powder, onion powder, salt, and dill. Blend until well mixed.

Add spinach and pulse until til combined.

Chop artichokes as small and you would like them and mix in by hand.

Transfer to an oven safe container and top with mozzarella cheese. You can mix a bit into the dip as well.

Bake until bubbly and cheese is melted.
Serve immediately with chips, crackers, or veggies.

Enjoy!

04/30/2026

Greek Yogurt Cinnamon Rolls

No yeast, no eggs, no problem! This dough and icing is made with over a cup of greek yogurt! A quick and easy breakfast with some added protein.

Ingredients:
1 cup white flour
3/4 cup whole wheat flour
1 tbsp baking powder
1 tsp salt
1-1/4 cup greek yogurt
1/3 cup sugar
2 tbsp butter, melted
1 tbsp cinnamon

Icing:
1/4 cup greek yogurt
1-2 tbsp maple syrup
1/2 tsp vanilla

Directions:

Preheat oven to 350.

Combine flour, baking powder, and salt. Add Greek yogurt and mix until you get a shaggy dough.

Pour out onto your counter and knead until dough is smooth.

Roll out into a rectangle (doesn’t need to be perfect!). About 1/4 inch-1/2 inch thick.

Mix filling: In a small bowl, mix butter, sugar, and cinnamon. Spread all over dough.

Starting from the long edge, roll dough into a log. But in half, and then cut those halves into 3-4 pieces each.

Transfer rolls to a greased baking dish and bake for 30-35 minutes.

Meanwhile, make icing. Mix Greek yogurt with maple syrup and vanilla. You can add more maple syrup if you like them sweet!

Remove from oven and allow to cool slightly before topping with icing. 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.

04/30/2026

DAY 30/30 DINNER IDEAS

Finish the month with a leftovers buffet – the easiest, most practical dinner idea.

Warm up small portions from earlier in the week, add fresh fruit or salad, and let everyone assemble their own mix.

It saves time, money, and reduces food waste. My favourite!

Like this one? Like, comment, and share with your friends!

Follow me every day this month for daily dinner inspiration!

04/30/2026

On this week’s Meal Prep Monday, I made THREE meals out of ONE store-bought rotisserie chicken.

This is meal prepping and budgeting at its best!

With one chicken, you can make:
🍗Marry Me Chicken
🍗Apple Cranberry Chicken Salad
🍗Chicken Noodle Soup

Check out all the recipes on my account and let me know how you like them!

Do you buy rotisserie chickens? What’s your favourite recipe?

04/29/2026

Apple Cranberry Chicken Salad 🍎 🍗

Using shredded chicken from a store bought rotisserie chicken, this salad comes together quickly and easily. The flavours get better if made the day before! Meal prep at its best.

*This is part two of my “three recipes from one rotisserie chicken” series. This recipe uses just the chicken legs. Save the remaining chicken for two more recipes (Breasts for Marry Me Chicken and bones for Chicken Noodle Soup!)

Ingredients:
1 1/2 cups shredded chicken (from the rotisserie chicken)
1/4 cup walnuts
1/4 cup dried cranberries
1/4 cup celery, chopped
2 tbsp red onion, finely diced
1 tart apple, diced

Dressing:
3 tbsp mayo
3 tbsp greek yogurt
2 tsp lemon juice
1/4 tsp curry powder
salt & pepper to taste

Directions:

An easy way to shred your chicken, place legs in a ziploc bag and close it up. Take the chicken off the bones through the bag and then take out the bones!
Set aside.

Make dressing in the bottom of your bowl. Whisk everything until smooth.

Add all ingredients and mix well! Even better the next day.

I love this in a sandwich, in a wrap, in lettuce leaves, or on a cracker! It’s so delicious-sweet, savoury, fresh…it’s got it all.

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.

04/29/2026

DAY 29/30 DINNER IDEAS

Loaded nachos make the best shared dinner night.

Use a sheet pan, fill it with tortilla chips or cooked potatoes, cheese, beans, peppers, or taco leftovers, then bake and top with salsa or guacamole and of course, Greek yogurt.

Serve with lettuce on the side to round it out – guaranteed smiles all around!

Like this one? Like, comment, and share with your friends!

Follow me every day this month for daily dinner inspiration!

04/29/2026

Marry Me Chicken

This recipe is viral for a reason! It’s sooooo good.

Apparently the person eating this chicken will propose to whoever made it because it’s that good.

I’m happily married so I switched up the recipe a bit…and oh my, it’s just as good (if not better???)

*This is part one of my “three recipes from one rotisserie chicken” series. This recipe uses just the chicken breasts. Save the remaining chicken for two more recipes!

Ingredients:
1 rotisserie chicken, using breasts and thighs
1 tbsp oil
1/2 white onion, finely diced
3-4 cloves garlic, minced
1 cup stock
1 cup evaporated milk
1/4 cup parmesan cheese
1 tsp chili flakes
1/4 tsp oregano
1/4 tsp thyme
1/3 cup sundried tomatoes
2 cups baby spinach
2 tbsp fresh basil
salt & pepper

Directions:

Remove chicken breasts from rotisserie chicken. Leave whole, chop in half, or shred. Up to you! Set aside.

In a saucepan over medium low heat, add oil and onions. Let cook for a minute and then add garlic. Cook until fragrant.

Add broth, evaporated milk, and spices. Allow to simmer for 4-5 minutes.

Add salt and pepper, sundried tomatoes, and Parmesan cheese. Cook for another minute.

Add chicken and spinach and cover to wilt the spinach.

Top with basil and serve.

You can serve this on pasta, rice, quinoa or simply with vegetables.

Let me know what you think!

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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.