Making Dinner a Part of Your Busy Life

School has begun and so has your child’s daily extracurricular activities. This in turn, means busy households both mornings and evenings, and dinners on the run!

Avoiding the fast food lifestyle while being so busy can be quite difficult, but it is possible. One of the main ways to achieve this is by being prepared! Prepare meals in batches on weekends and freeze them for the weeks to come. As well, have foods readily available that allow you to whip up a quick meal; pastas, wraps, veggies already cut and washed, fresh meats and many other foods will allow you to make a quick meal in no time.

Below are some great meals that you can cook in batches or quickly whip up in the afternoon before heading out the door to those activities:

– Soups

– Stews

– CasserolesSlowCookerCuisine_HomeMedium

– Mac and Cheese

– Spaghetti and other pasta dishes

– Stir fry with rice or noodles

– Wraps and fajitas with a side salad

– Grilled chicken salad

– Slow-Cooker meals

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

Getting Your Kids Eat Smart Club Back to Routine

The second official week of the school year is on its way and for the most part things are starting to get back to normal. This week, most KES Club Coordinators are getting ready for their first official breakfast of the school year, if they haven’t already done so.

When starting your Club for the first time after the summer holidays, it usually calls for a much larger shopping list than normal….we hope you don’t forget anything! To make things a little easier, in addition to the basic items on your menu you may also want to add the following to your list, as they are sometimes easily missed:

  • Margarine and other spreads used for toast and bagels
  • Dish detergent
  • Disposable plates and cutlery (if used at your Club)shopping.list
  • Napkins
  • Plastic wrap
  • Baggies
  • Paper bags (if used for grab-and-go breakfast)
  • Portion cups or muffin liners for your fruit
  • Garbage bags
  • Disposable gloves and hairnets

We look forward to visiting your KES Club again this year. We hope that the 2014-2015 school year will be your Club’s most exciting one yet!

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

Adding a Twist to Your Traditional Breakfast


At Kids Eat Smart Foundation we encourage all our clubs to serve nutritious meals daily, most Clubs serve breakfast. These breakfasts usually consist of cold cereal, toast, fruits, yogurts, milk, juice and occasionally other breakfast items. While all of these are great options and the children truly enjoy breakfast at their KES Clubs, we would love for them to also experience breakfasts that are “special” and non-traditional. Make breakfast time a hit at your KES Club by serving special breakfasts regularly. This will certainly catch on to other children in the school and grow your Club’s population.

A simple, budget friendly special breakfast could be a part of your menu weekly, biweekly or monthly. Some suggestions you could try are:

  • Smoothies
  • Homemade pancakes, waffles or French toast topped with fruit and yogurt
  • Breakfast burritos
  • Breakfast sandwich or wraps made with scrambled eggs, veggies and shredded cheese
  • Yogurt parfaits topped with frozen berries and granola

If you want to be extra creative, try this recipe… it’s sure to put a twist on the traditional French toast. Cereal-Coated French Toast Bites with Yogurt Dipping Sauce:


½ cup plain Greek yogurt

2 tbsp strawberry all-fruit spread

2 large eggsfrench.toast.bites

3 large egg whites

2 tbsp fat-free milk

1 ½ tsp vanilla extract (optional)

1 tsp cinnamon (optional)

1 cup crushed multigrain flakes cereal (about 2 cups uncrushed)

2 tsp margarine or 1 tsp of olive or canola

4 slices whole wheat cinnamon raisin or regular whole grain bread


  1. Whisk together yogurt and fruit spread, set aside.
  2. Whisk together eggs, eggs whites, milk, cinnamon and vanilla in a shallow dish.
  3. Place cereal in a shallow dish.
  4. Heat margarine or oil in a non-stick skillet or griddle over medium heat. Dip 1 bread slice in egg mixture coating both sides. Let excess drip off.
  5. Then place bread slice in crushed cereal coating both sides. Shake off any excess. Cook for 2 minutes on each side or until cereal is golden brown and egg is set.
  6. Repeat steps with remaining bread slices.
  7. Cut each slice into 8 bite-sized pieces. Serve with yogurt sauce

Recipe retrieved and adapted from:

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


Welcome Back to School!

For most children throughout the province, tomorrow marks the first day of the school year, an exciting day for most. We want to wish all of the children attending Kids Eat Smart Clubs a very healthy and successful school year. That being said, to gain success this school year children need to be well nourished and prepared for the school day ahead, they need breakfast!

welcome back to school

Here are some quick breakfast ideas that you can use at home or in your Kids Eat Smart Club:

  • Fruit smoothies made with Greek yogurt and fresh or frozen berries and add a splash of 100% juice.
  • Egg burritos made with whole grain wraps. Prepare scrambled eggs the night before and refrigerate.
  • Egg sandwich on whole grain English muffins. Again, you can prepare eggs in advance.
  • Mini muffins made with whole grain flour and berries of choice.
  • Whole grain waffle topped with peanut butter and some dried berries.
  • Homemade trail mix (dry cereal, granola, dried berries, almonds).
  • Boiled eggs. You can boil a batch of eggs for a day or two and keep them refrigerated.

Add some fruit, piece of hard cheese and milk to any of the above to create a well balanced breakfast.

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