Eating “In-Season”

Have you noticed that your favorite fruit, berry or vegetable is now almost twice the price than it was this summer?

Most fruits and vegetables have seasons when they are of better quality and are more readily available to consumers.  When these fruits and vegetables are more readily available, we can get them at a much better price than other times of the year when supplies are more limited. When buying fruits and vegetables, for both home and your Kids Eat Smart clubs, you should try to buy “in-season”…it will be saving you or your club money! For those favorites that are no longer in season and cost twice as much, try buying them frozen.

Below is a list of fruits and vegetables that are considered “in-season” for fall and winter:


–          Pears, Grapes, Pineapple, Cranberries, Pumpkin & Appleswinter-fruit-4

–          Broccoli, Carrots, Cauliflower & Cabbage


–          Clementine, Tangerines, Grapefruit, Oranges, Pear & Kiwi

–          Onions, Broccoli, Cabbage, Carrots & Potatoes

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Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


Smoothie Fun!!

Smoothies are always such a great hit with Kids Eat Smart Clubs!! Come together with your community members and start blending up those fruits and berries and make some delicious tasty smoothies for your club!!


– Staff from Kids Eat Smart, Sobeys, Heart and Stroke Foundation and Holy Cross Elementary come together to serve up delicious smoothies for students!

Below is a recipe that you can try at your KES club or home this Spooktacular Halloween season:  

Dark and Gloomy Blueberry Smoothie

Ingredients  (serves 3-4)

1-1/2 cups (375 mL) milk

1-1/2 cups (375 mL) loosely packed fresh baby spinachhalloween-smoothie

1 cup (250 mL) frozen blueberries

1 banana, peeled

Pinch ground cardamom or nutmeg (optional)

1 tbsp (15 mL) pure maple syrup, or to taste


In a blender, combine milk, spinach, blueberries, banana

(recipe adapted from: )

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Make It A Theme Night!!

Can’t get your children to enjoy family meals? Try making meal time exciting by incorporating a “Theme Night” every Friday…….or whatever night works best for your family!!

Develop a schedule of the different themes you and your family will enjoy, don’t forget to get input from the kiddies…..they will love this!!

Some themes that you could include are:

Italian, Mexican, American, Indian, Chinese, Newfoundland, Hawaiian and Canadian. 


Below is a sample Mexican recipe that the whole family will love:


  • 16 oz skinless chicken breast, fat trimmed
  • cumin, oregano, garlic powder, salt and fresh pepper
  • cooking spray
  • 1 onion, cut into strips
  • 1 bell pepper (red or green) cut into strips
  • 1 clove garlic, minced
  • 1 tbsp oil
  • 1-1/3 cup of low-fat (less than %20 MF) shredded cheese
  • 1 cup salsa (low-sodium)
  • 8 whole wheat flour tortillas


  • Cut chicken breast into strips and season with salt, pepper, cumin, oregano and garlic powder.
  • Lightly spray a skillet on medium heat with oil and cook chicken.
  • Remove from heat and set aside.
  • To the skillet, add 1 tbsp oil and cook onions and peppers, season with salt and pepper.
  • Cook about 2 minutes, add garlic and continue cooking until vegetables are soft being careful not to burn the garlic. When cooked, set aside.
  • Heat skillet on medium heat and lightly spray with oil. Add tortilla, top with cheese, chicken, onions, peppers, and  salsa. Top with the other tortilla.
  • Cheese should be melted and the bottom of the tortilla should be golden brown.
  • Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet. Cook another minute and remove with a spatula.
  • Cut into wedges and serve with sour cream if you wish, and add a salad or Mexican rice (whole wheat).

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Adding Nutrition to Children’s Parties

Are special occasion foods okay in moderation? Absolutely! But moderation has been overused and “special occasion” sweet and salty foods seem to be incorporated on a regular basis when children attended special events either at school (ie. class parties) or at home (ie. birthday parties). What many parents and teachers often wonder is “how can we make these events healthier”? Below are some healthy food ideas, as well as ideas to get children active during these events:

Healthy Food Ideas:

–          Fruit or veggie kabobs

–          Fruit and vegetable trays

–          Granola bars

–          Low-fat popcorn

–          Smoothies

–          Whole-wheat soft pretzels

–          Yogurt  tubes

–          Build your own pizza with flatbread or pita bread

Fitness Ideas:

–          Focus on fitness and have field games or round robin out-door activities.

–          Give the most important muscle a workout! Make it a dance party, a jumping party, or balance-a-balloon-on-your head party. The possibilities are endless!

–          Children love video games. If available, have a dance competition by using videogames such as Just Dance, Dance-Dance Revolution, Dance Central, etc.


Get Creative!

Butterfly snacks

–          Put popcorn, grapes, berries or other snacks in snack bags.

–          Clip with a clothespin (the body of the butterfly).

–          Decorate as desired.

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Healthy Halloween Treats!!

Halloween is the time of year when children of all ages get excited to dress up as their favorite superheroes, cartoon characters, or as scary ghosts, witches and monsters!! Although dressing up can be quite fun, what’s even more exciting for most of these children are all the yummy treats they will receive when they knock door-to-door on Halloween night!

Children arrive home with bags of chips, candy, bars and pop drinks. Most treats are not nutritious and can be quite high in calories. So how can we make Halloween a “healthier” holiday? Many people think there is no such thing as healthy Halloween treats, and the only things to buy are “junk”. Agree, most treats on the market are not the healthiest choices, but there are treats that you can keep in mind as they can be a great alternative to pass out to your neighborhood children!

Here are some suggestions for you when shopping for this year’s Halloween treats:

–      Halloween themed stickers, pencils, erasers & stamps

–      Glow sticks, mini play dough & Halloween plastic rings

–      100% fruit juice, fruit cups, fruit juice freezeies & fruit snacks

Happy Shopping!!



Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Fun & Easy Breakfast To Go!

Check out this adorable breakfast recipe for serving up at your Kids Eat Smart Club.

Kids will love them! Everything appears to be more fun when served up on a stick, and this breakfast pop is no exception. Try out a whole wheat pancake mix to pump up that daily dose of  fibre!

What you’ll need:

Whole Wheat Pancake mix, lollipop stick, fresh or frozen fruit, light syrup.


Make whole wheat pancake batter, pour a little on a heated flat griddle pan, pop in your lollipop stick, smoothing the batter over the top. Then just flip to cook the other side and, when lightly browned on both sides, serve up with fresh or frozen fruit and light syrup.


Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.