stephanie di grazia

registered holistic nutritionist


Welcome to my world and first love - nutrition.
In adopting a healthy lifestyle, nutrition plays a fundamental role in the way we look, the way we feel, and results we are able to get.

Find some of my tips and favourite recipes to help to inspire you to get on track and start to see the changes you have been waiting for!

Transform the way you eat, transform your life.

Check out my website for more info!

A comparison of spaghetti squash ​vs spaghetti.

Spaghetti Squash (per 1 cup)
Calories 31, Total Fat 0.6g
Sodium 17.2mg, Carbohydrates 7g

Pasta (per 1 cup)
Calories 220, Total Fat 1.29g 
Sodium 325mg, Carbohydrates 42.95g 

If you’re worried about controlling calories but optimizing your portion sizes, this is an incredible alternative so you can fill up, enjoy more than a tiny scoop and boost the nutrition all in one!
Bake at 400-425F for 45 minutes until fork tender!

Hummus & Avocado ‘Chick’n” salad.

22g protein, Fortified with vitamin B12 (important to make sure you are getting on plant based diets!), rich in iron & fiber!

Ingredients:
1 cup of spinach
5-6 cherry tomatoes,chopped
½ small or ¼ large avocado, cubed
2 tbsp hummus
3 oz sol cuisine meatless chicken
season with garlic, pepper & lemon juice.
 
Could not get any easier or more delicious! Low carb & high protein vegan eats.



Peppers - the perfect way to pack a variety of ingredients into a pocket full of goodness.

With so many possibilities for fillings, you can make them however you like with whatever you like!

For a low carb swap:
replace your grain with cauliflower rice
or keep it veggie + protein packed and skip the grain! 

Bell peppers are also one of the highest dietary forms of vitamin C (more than oranges!)

Nutrient dense breakfast or snack idea for busy mornings.

Ingredients:
1 cup coconut non dairy yogurt 
1/2 sliced banana 🍌
1/4 cup fresh berries 🍓
2 tbsp hemp hearts 
Sprinkle of cinnamon 

Easy & delicious, packed with protein, omegas, antioxidants and fiber.

Can sub any fruit of your choice!

Protein Rich Chocolate Banana Bread
Makes 12 servings

2 ripe bananas
¾ cup whole wheat flour (or gluten free flour)
¾ cup vanilla protein powder
1 cup of plain non-dairy yogurt or Greek yogurt
2 flax eggs (2 tbsp. ground flax + 6 tbsp
 water) or 1/3 cup egg whites (not V)
¼ cup unsweetened applesauce
½ cup coconut sugar or sweetener of choice
2 teaspoons of vanilla extract
1 tsp baking powder + ½ tsp baking soda
¼ tsp salt
Optional: 3 tbsp chopped walnuts to garnish