Breakfast for Your Road Trip!

Summer is almost half over, but many of us are still heading out on the road early mornings for vacations, family reunions and other summer activities. Getting out of bed super early is not an easy task, and getting your children to wake can be even more difficult. With such a scramble to get on the road it’s likely that eating breakfast at home is the last thing you or your children have time to do….so, breakfast on the road it is!

Instead of stopping in a coffee shop or convenience store, try making some healthy breakfast items the night before. Don’t forget that you still want the kids to enjoy whatever you decide to make, so don’t prepare something too boring. Below are some great breakfast ideas for your next road trip, that can be ready for the morning so all you need to do is grab them…and go!

  • Homemade banana or berry mini muffins  
  • Dry cereal in baggies
  • Baggie of cubed cheese
  • Yogurt or frozen yogurt tubes (less messy for in the vehicle)
  • Fresh fruit sliced in individual baggies so that everyone can have their own
  • Homemade breakfast sandwich or breakfast burritos (cook some mini veggie omelets or scrambled eggs the night before, add to English muffin or whole grain wrap, sprinkle some shredded cheese and other toppings of choice, then wrap in saran wrap….warm for a few seconds before heading out the door in the morning)
  • Milk, juice or water in insulated water bottles

*Please remember, that if any items need to be kept cool to bring along a small cooler with some ice packs.

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


Homemade Strawberry Creamsicle…Yum!

A must try “Strawberry Creamsicles“….since the day I saw them on the internet I’ve been wanting to make them, once you take a glance at the recipe you will too!


Fresh strawberries

Greek yogurt (choose your own flavor)


Rinse strawberries well and cut the greens off them. Blend the amount you need for the number of popsicles you are making. If your blender is not powerful you may need to add a splash of water or juice. Spoon some of the strawberry puree into the bottom of the mold, and then alternate with yogurt and puree until the mold is full. If you don’t want the layers, you can mix the yogurt and puree together and add to the mold. Put the handle in and freeze for approximately 2 hours.


These lovely homemade treats are not only mouth watering but they are delicious too! They also provide lots of nutrition. Strawberries provide vitamins, minerals and are part of your daily fruit servings. Greek yogurt serves as a dairy product with a source of protein and calcium. With this week’s hot and humid weather, it’s the perfect way to enjoy a healthy and refreshing treat!

Recipe adapted from:

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

Fruits for the Grill!

There are so many healthy recipes and suggestions available for breakfast, lunch, dinner and snacks – which is wonderful! It allows us to have variety in our meals, while still eating healthy: But what about for those of us who have a sweet tooth? When trying to prepare a healthy dessert, many of us are at lost for ideas….we instantly think cakes, pies, pastries, ice cream and many other sweet treats!

Well….how about fruit for the grill? It’s sweet, satisfying and healthy! There are many recipes that you can try with fruits you never thought you’d enjoy on the grill, or as a dessert.

Some fruits that are great for grilling are:

Pineapple · Peaches · Pears · Apples · Plums · Nectarines · Bananas · Berries · Cantaloupe

Try this Grilled Peach Dessert the next time you fire up your grill!

Ingredients (serves 3 people)

  • 3 ripe peaches
  • 1 cup of plain Greek yogurt (to reduce calories you can try fat free)
  • 1 ½ tablespoons of honey (to sweeten yogurt)
  • 1 cup of granola


Preheat grill to medium heat. In a small bowl, mix Greek yogurt and honey and place in the refrigerator. Once grill is heated, cut peaches in half, remove pits and place cut side down. Close lid and cook for about 15 minutes. You want nice burn marks and the peach to be soft. Remove from grill onto a plate. Add about 1 ½ tablespoons of the Greek yogurt in the pit of the peach where the seed was. Sprinkle about 2 tablespoons of granola on top.


Recipe adapted from:

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

Staying Hydrated!

It’s HOT, HOT, HOT outside! Despite the hot temperatures these past weeks, we still need to get out of the house and go about our daily activities. It’s important that while we are busy doing things in the beautiful sunshine and heat, we must remember to always stay hydrated. Becoming dehydrated in these hot temperatures can be very common.

The amount of fluids the average person needs varies by age and gender, but to be safe we should consider drinking 9 to 12 cups a day. It’s important that we recognize that this amount may need to be increased when we are exposed to warmer temperatures or when participating in physical activity. To prevent excessive sugar and calories in our diet, it’s always best to get our daily fluid intake from WATER!

To make your beverages more exciting this summer, here are some healthy creative ways to stay hydrated:

    • Flavored ice cubes: Add 100% juice to ice cube trays. This will be a colourful flavorful addition to your water!
    • Frozen berries and fruit: Freeze your favourite berries or fruit and enjoy them that way. They can also be added to your water.
    • Refreshing snacks: Snack on foods that will hydrate your body rather than dehydrate; foods like cucumbers, carrots, celery, watermelon and apples are great snacks for hot temperatures.
    • Cool treats: Homemade frozen treats using fruit and 100% fruit juice are a great way to cool down and help hydrate your body on a hot day. 

Rainbow Fruit Popsicles……Your children will love the recipe below!


Puree ~ 1cup of your favourite chopped fruit in a blender and pour a small amount into popsicle molds. Freeze each layer and then repeat with another type of fruit. Continue pureeing fruit and freezing layers until molds are full. Don’t forget to add your popsicle stick!

Suggested Fruit Layers:

Kiwi · Strawberries · Mango · Blueberries · Pineapple · Watermelon


Recipe adapted from:

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





A “Cool” Snack for Outside Play

Summer holidays is a time to play outside with friends. Day after day children occupy themselves outside; riding bikes, playing catch, building camps, swimming and many other summertime activities. Playing outside for hours at a time in the hot sun can also make them very warm and thirsty. This summer instead of popsicles, freezies and slushies, help cool down your child with something new…….frozen yogurt berries!

The kids will go crazy over this “cool” treat. It’s easy; they can even help you make them!

Frozen Yogurt Berries


  • 2 cups of berries (strawberries, blueberries, raspberries, blackberries)
  • 1.5 cups of yogurt (plain, vanilla or flavored)


Line baking sheet with parchment paper. Stick a toothpick into a berry to pick it up, and dip it into the yogurt. Use another toothpick to place the yogurt-covered berry onto the baking sheet. Repeat until all berries are covered, leaving space between each on the sheet. Freeze until solid, at least 1 hour. Keep frozen in resealable bags or plastic/glass containers until you serve.


Recipe retrieved from:

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

Refreshing Salads!

A salad full of fresh vegetables and color serves as a great side to any meal, but on days when temperatures are 25 plus degrees, having a refreshing salad that you can enjoy with your BBQ burger or chicken would be a nice touch. Summertime is the best time to enjoy refreshing juicy foods like watermelon, so why not add these foods to a salad! The salad below is a favorite of one of our Regional Coordinators and apparently it’s a “must” that you just have to try….maybe for your next picnic!

Refreshing Cucumber Watermelon Salad (serves ~10 people)


  • 1 small red onion sliced
  • 2 Tbsp lime juice or to tastewatermelon.cucumber.salad
  • 2 Tbsp extra-virgin olive oil
  • 1 seedless watermelon, cut into cubes
  • 3 baby cucumbers, seeded and cut into cubes
  • 1 cup of crumbled feta cheese
  • ½ cup of mint leaves, slice thinly


Mix red onion with lime juice in a bowl; set side to marinate at least 10 minutes. Stir olive oil into mixture. Toss watermelon, baby cucumbers, and feta cheese together in a large bowl. Pour the red onion mixture over the watermelon mixture; toss to coat. Sprinkle mint over the salad; toss.  (Serves ~10 people)


Recipe retrieved from:

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

Summer Camp Lunches

Is your child attending summer camp(s) this summer? Summer camps are a great way for your children to experience new things and meet new people; it’s also a great source of childcare for parents while school is out. Many camps are designed to promote a variety of physical activity and interactive activities that keep the children occupied, happy and moving. Unfortunately many of these camps do not include snacks or lunch and take place in facilities that do not have cafeterias; in some cases vending machines are available.

Packing snacks and lunch every day for your child to take with them can be a chore….you’re running out of ideas of what to pack, how much to pack and healthy choices that your child will enjoy. Keep in mind that at many of these camps your child is active playing sports, hiking, games, etc and therefore the amount of food he/she needs will likely be greater than during school where they are sedentary for most of the day. It’s important to include snacks and lunches that are filling, a good source of energy, protein, fibre and lower in the unhealthy fats and simple carbohydrates/sugars that can cause them to be tired and irritable. As for beverages, water is always the best choice!

Here are some ideas of things you can pack for your child’s summer camp:


  • Bowl of fruit with yogurt – sprinkle some granola for extra energy and fibre
  • Vegetables and a low fat dip
  • Fresh fruit and veggies already cut and cleaned are always a great choice
  • Fruit cups in its own juice or water
  • Whole grain crackers with cheese or peanut butter (if allowed)
  • Trail mix that includes granola, dried berries, dry cereal and a variety of nuts (if allowed)
  • Homemade muffins made with whole grain flourlunchbag
  • Baggies of dried whole grain cereals


  • Chicken wraps or pitas with veggies and cheese
  • Sandwiches (tuna, egg, chicken, roast beef, peanut butter)
  • Chicken Quesadillas
  • Homemade subs – avoid process meats by adding leftover chicken or beef and top with some hard cheese and veggies
  • Garden salad – add some chicken and some sort of nut for extra protein and energy
  • Pasta with vegetables (spaghetti, linguini, mac and cheese) – add some chicken or beef
  • Homemade soup cooked in advance and frozen and put in portioned containers are great additions to the lunch box

Please keep in mind the resources available to either warm your child’s food or keep it cool will depend on what you pack. Just like school, make sure any allergies are considered.

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

Go Bananas!!

After spending a day last month teaching grades 2 and 3 classes about healthy eating, I was very shocked to hear a little boy tell me that he knew some foods that we should never eat, bananas being one of them. We’ve all seen the ads on the side of our screen while surfing the internet that suggest if we want to lose weight and cut back on fat to NEVER eat bananas. I know many adults tend to notice these articles and some even try what they are suggesting, but to hear a child state that we should never eat them was an eye opener for me; even children are falling for fad diets and advice given to them by the internet or popular daytime television shows.

Bananas are a delicious fruit that provide us with some very important nutrients that our bodies need daily. One banana will give you approximately 102 calories, a great source of potassium, carbohydrates that give you energy, 2 grams of fibre, 1.2 grams of protein, small amount of vitamin A and Iron, and a great source of vitamin C and other nutrients. (values retrieved from:

Bananas are a fantastic breakfast food, snack or even dessert; it’s quick and can give you that boost of energy you need to start your day, after a workout, or just to stop the belly from grumbling. Next time you crave a banana, try this simple and delicious smoothie:

Banana Strawberry Smoothie


  • 1 banana
  • 5 strawberries (fresh or frozen)
  • 1 tsp of cinnamon (optional)
  • 1 cup of fresh milk

*Place all ingredients in blender and blend until smooth*

Recipe adapted from:

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


Summer Time Picnics!

Summer has finally arrived in our province!! After a long cold winter we need a change of scenery. This beautiful warm weather is a great way to plan some outside meals…’s the perfect “picnic weather!” Next time you’re planning a picnic, choose some healthy food choices that are refreshing and satisfying for your whole family.

Some great foods you can enjoy on your picnic are:

  • Start your picnic with some easy appetizers such as cheese and crackers or vegetables and dip.
  • Cold sandwiches, subs and wraps (chicken, tuna, peanut butter, cheese, etc) are the perfect main course for your family picnic.
  • Garden salads or other cold salads are always a nice colourful side dish.
  • Fresh juicy fruit such as melons, oranges and berries are a delicious treat for your picnic.
  • Cold water or homemade 100% fruit punch are refreshing beverage choices – to keep it cool freeze some orange slices or other fruit before you go, add it to the drinks and they can act as your ice cubes!


When packing for your picnic, it’s important that you don’t forget to practice food safety:

  • Keep cool foods cool; put food in a cooler with some ice or ice packs.
  • Warm foods can be tricky to bring on a picnic as they need to be eaten right away, unless you have the appropriate supplies to keep warm foods warm, it’s best to stick to cold food choices for your picnic.
  • Foods such as meats, dressings, mayo and sauces should not be setting out in the sun for an extended period of time.

Enjoy the picnic weather!

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