Holiday Leftovers!

Over the holidays there will be many family gatherings, which will likely always include some delicious food! Not sure what to do with your leftovers from your Christmas Eve Brunch, Christmas Day Dinner or New Years Dinner? Below are some healthy ways to use your leftovers this holiday season:

  • Leftover turkey:
    • turkey vegetable soup
    • cold turkey sandwiches
    • turkey wrap
    • top a delicious salad with some turkey
  • Leftover vegetablesturkey1
    • make some traditional NL hash
    • use as a side for your meal the next day
  • Leftover rice
    • add to a homemade burrito
    • make a stir-fry of vegetables and add your leftover rice
  • Leftover appetizers such as cheese and meats
    • freeze cheese
    • add cheese to your wrap or sandwich
    • make a homemade sub or sandwich with leftover meats

*If any of the foods that you have leftover can be frozen and you won’t be using them, freeze it right away and take it out when you want it.

Enjoy all the delicious meals this Holiday season and keep in mind….Everything in Moderation!!

Wishing you all a wonderful Holiday and a Safe and Healthy 2014!!

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

New Year’s Resolutions for Your Club!!

It’s the time of year when we decide to do things better. One of the most common New Year’s Resolutions is to improve our health. We at Kids Eat Smart recognize the importance of healthy eating and how it benefits the children we serve.

Below are some New Year’s Resolutions you can make for your Kids Eat Smart Club:

  • Serve fruit or vegetables everyday (either fresh, frozen or can/packaged)
  • Serve dairy such as milk or yogurt everyday
  • Serve breads, bagels and cereals that are made with whole grains
  • Serve less chocolate milk and more white milkHealthy-Eating
  • Once a month, serve something new, fun and exciting
  • Create variety on your Club’s menu
  • If your Club doesn’t run 5 days a week, try serving one extra day
  • If your Club is grab-and-go, if possible make a plan to serve a hot breakfast once a month
  • Develop some/more great fundraising initiatives for your Club
  • Get more teachers, parents, students and community members involved in your Club

Now get thinking about what you can do in 2014 to make it the best year yet for your Kids Eat Smart Club!!!

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

“Special” Holiday Breakfasts For Your Club!

The Holidays are here and being the wonderful principals, coordinators, teachers and volunteers that you are, you want to do something “special” for your students…..and no better way to do that than to kick of the holidays with a yummy special breakfast hosted by your Kids Eat Smart Breakfast Club!!

As tradition, most people would like to serve bacon, ham or sausage at these holiday breakfasts, but there are many delicious alternatives that you can serve without adding these. Some breakfast suggestions that you can enjoy with your Club are:

1) French Toast topped with fresh fruit

french toast 2) Omelets (choice of veggies and shredded cheese), toast and fresh fruit omelet 3) Pancakes or Waffles topped with fresh fruit waffle plate 4) Breakfast wrap (scrambled eggs, choice of veggies and shredded cheese) and fresh fruit breakfast wrap 5) Holiday smoothies with mini muffins (bananas, berry, bran, etc.) Christmas.smoothie Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Fun Festive Additions to the Lunchbox!

The Holidays are only a couple weeks away, why not spruce up your child’s lunchbox with some festive snacks? Here are some great festive snacks that you can try:

Christmas Grinch Hatsgrinch hat


  • Green Seedless Grapes
  • Strawberries
  • Bananas


Using a toothpick, thread a grape, banana slice and strawberry together to create a Grinch hat.

Recipe adapted from:

Christmas Pinwheels


  • 1 package of cream cheese, softened
  • ¼ cup of minced sweet red pepper
  • ¼ cup minced celery
  • 2 tbsp of sliced green onions  
  • 2 flour tortillas (green if possible)


In a bowl, beat cream cheese until smooth. Add red pepper, celery, and onions; mix well. Spread about 3/4 cup on each tortilla. Roll up tightly; wrap in plastic wrap. Refrigerate for at least 2 hours. Cut into 1/2-in. slices.

** For extra protein add some chicken**

Recipe adapted from:

Mini Bagel Wreaths


  • Whole wheat mini bagel cut in half
  • Cream cheese
  • Red, green & yellow bell peppers (cut-up finely)
  • Green food coloring (optional)


Spread mini bagel halves with cream cheese (plain or tinted green with food coloring), then sprinkle on red, yellow, and green bell-pepper confetti.

Recipe adapted from:

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

Cutting Back on Sodium!

Over 75% of the sodium we consume comes from the foods we eat. On that statistic alone, we know we have to start cutting back on the foods that have large amounts of sodium. Sodium is highest in processed foods like cheese, pizza, deli meats, dry/can soups, sauces, microwavable dinners, fast food, and the list goes on and on.

It is important that all of our Kids Eat Smart Clubs have the most nutritious foods possible available to the children they serve. For most of our clubs, breakfast is the meal that you serve each day. Although sometimes unaware, many breakfast foods that you may be offering in your Club could possibly have high amounts of sodium. Breads, cereals, bagels and bakery products like croissants can have high amounts of sodium even if you can’t taste it!

When buying foods for your club or when serving breakfast, take a look at the Nutrition Facts label and try to remember to think nutritious and low sodium. A great guide to determining if food has too much of something is to look at the %Daily Value or %DV on the label. The general rule of thumb is if the products had 5% DV or less then it`s considered “a little” and 15%DV or more is considered “a lot”.

So next time you are either making a grocery list for your club, picking up groceries or serving up a delicious meal for the students, take a look at the label…’s time we start “Cutting Back on Sodium”!!


Information retrieved from:

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

It’s Giving Tuesday!!

First there was Black Friday, then Cyber Monday, and now Giving Tuesday.  It’s a movement started by the UN Foundation to celebrate and provide incentives to give to local or national organization. Get involved, make an online donation in support of your Kids Eat Smart Club by clicking on the link below:




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