Delicious Muffins for Your Apple Day!

Kids Eat Smart Apple Day is quickly approaching and we are very excited about all the lovely recipes that our Clubs will be trying. If you have the facilities and would like to add something a little different, special, and exciting to your apple day you can try making these yummy Apple Muffins. They are delicious and nutritious……they’re sure to be  a hit with the children!!

Whole Wheat Apple Muffins


2 Cups whole wheat flour

1 tbsp baking powder

Pinch of salt

1 tsp ground cinnamonapple.muffins

¾ cup of milk

2 egg whites

¼ vegetable oil

¼ cup of honey

1 cup chopped apples

Cooking Spray


Preheat oven to 375 degrees F.  Lightly coat muffin pan with cooking spray.  Slightly beat egg whites.  In a separate bowl, mix dry ingredients.  In another bowl, mix remaining ingredients and gently fold in egg whites.  Now add dry ingredients to this mixture.  Stir.  Pour in muffin tin, and bake for approximately 20 minutes.

Recipe adapted from

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

Celebrating National Dietitian’s Day!

Once a year, there’s a special day dedicated to recognize Dietitians all across Canada. This day celebrates dietitians as your health care professionals that are committed to using their specialized knowledge and skills in food and nutrition to improve the health of all Canadians.

March 19, 2014 marks the fifth anniversary of Dietitians Day. It spotlights the profession and reminds us that dietitians are a smart and reliable choice for advice on good nutrition and healthy living.

Dietitians, like other health care providers, are registered and follow the guidelines set out by their profession. The title ‘dietitian’ is protected by law, and only those who have received a degree in the field along with the appropriate training can be considered a dietitian. In practice, a dietitian will have RD (registered dietitian) or PDt (professional dietitian) after their name.

Dietitians work in a variety of environments including; hospitals, food industry, the community and private practise. Today is National Dietitian’s Day, show your support to all the wonderful Dietitians that you know!

Happy Dietitian’s Day to all my fellow Dietitians!

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

Festive For St. Patrick’s Day!!

St. Patrick’s Day is this Monday, serve something festive to show your green spirit!! There are many delicious treats that you can serve at your KES Club that are fun, nutritious, green and festive!

See below for a yummy treat that is great for breakfast or as a snack:

Shamrock Toasties


– 1 Green pepper

– 1 Whole Wheat English muffin

– 1 oz Cheddar cheese


Slice a green pepper crosswise near the pointed end to get a small, three-lobed shamrock shape. (If your pepper has four lobes, you’ve got a lucky clover instead.) Cut a small slice for a stem. Toast half an English muffin, and then top it with a slice of Cheddar and the pepper shamrock. Place the muffin on a tray, and then broil it in a toaster oven until the cheese is melted.

Adapted from:

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


Fun Facts About Apples

March is Nutrition Month and it’s also the month when Kids Eat Smart Clubs celebrate Apple Day, this year on March 28! Apples are a staple fruit in our province; they are readily available and more affordable. Everyday hundreds of volunteers slice up and serve apples to children who attend Kids Eat Smart Clubs.

Here are 6 fun facts that might interest you about apples:

  • Apples contain no fat, sodium or cholesterol and are a good source of fiber
  • Apple trees take four to five years to produce their first fruit
  • Apples ripen six to 10 times faster at room temperature than if they are refrigerated
  • The largest apple ever picked weighed 3 pounds
  • Apples harvested from an average tree can fill 20 boxes that weigh 42 pounds each
  • Apples are a member of the rose family


Information retrieved from:

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

Happy Nutrition Month!!

March is Nutrition Month and this year’s theme is “Simply Cook and Enjoy”. This year, Dietitians want to inspire people to get back to the cooking basics, involve children and youth in food preparation, and to enjoy family meals together.

All of the above are very important when trying to live a healthy lifestyle and to teach your children the same. This month make it your goal to start living a healthier lifestyle for you and your family. To help you with this, Dietitians of Canada has developed a new app called Cookspiration that you can download.

Give this recipe from Cookspirations’ “Thursday Late Afternoon Quick Meals” a try:

The Wonton Burger:


– 1 egg

– 1 tbsp sodium reduced soy sauce

– 1 tsp sesame oilwontonburger

– ¼ cup of whole wheat dry breadcrumbs

– 1 lb of lean ground chicken or pork

– 4 whole wheat buns

– 4 leaves of romaine lettuce

– 1 tomato sliced


In a large bowl, stir together egg, soy sauce, sesame oil and breadcrumbs. Add chicken (or pork) and using hands, mix together until well combined. Divide mixture into 4 and shape into about ½ inch patties. Spray large ovenproof non-stick skillet with cooking spray and heat over medium high heat. Brown burgers for about 2 minutes turn over and brown other side for about 2 minutes or until golden. Place skillet in 400 °F oven for about 10 minutes or until burgers are no longer pick inside. Place burger on buns and top with tomato and lettuce.

Simply Cook and Enjoy!!

Recipe retrieved from:

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


Quick Meals

Busy with work, after school sports and homework, and feel like you have very little time to cook for your family? You’re not alone……

Whether it’s late evenings at the office or late games at the hockey arena, there are many days when we just don’t know what to cook for dinner or feel we have the time or energy to do so. Having a selection of quick healthy meals that your family enjoy is just what you need; prep time 10 minutes and cooking time under 30 minutes.

Here is a delicious 10 minute meal that you can try with your family:

Rainbow Flatbread Pizza


–        Stonefire nana bread, flat bread or pita bread for your crust

–        ½ cup of pizza sauce, homemade or store-bought

–        ½ cup shredded part-skim Mozzaralla cheese

–        Chopped colourful veggies (peppers, grape tomatoes, broccoli, red onions, fresh mushrooms, etc)

–        2 tsp olive oil

–        1 tsp Italian seasonings

–        Optional toppings: grated parmesan cheese, red pepper flakes


Preheat oven to 425 degrees F. Lay out crust on a large baking sheet. Spread pizza sauce to your crust. Sprinkle the cheese on top of the pizza sauce. Then layer the veggies in a rainbow pattern on top of the cheese. Drizzle or mist your pizza(s) with a bit of olive oil. Then sprinkle each pizza with the Italian seasonings. Bake for about 20 minutes, or until the veggies are cooked and the crust is slightly golden. Remove pizza(s) from oven, and sprinkle with optional toppings if desired. Slice and serve warm.


Recipe and picture adapted from:

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