Limiting Your Halloween Treats!

Halloween is one of those holidays that we have a love-hate relationship with, for many of us at least! We love the decorating, the costumes, seeing the children walk door-to-door and of course we love all the delicious treats that we hand out Halloween night. Whether it be trying to hide them from our children or simply trying to avoid them ourselves, it’s most often not an easy task.

We need to think of ways that we can limit the treats we eat this Halloween and the days to follow; not only for your children, but also for you!

Here are some tips that may help you and your family limit your intake of those not so healthy treats:

  1. Firstly, don’t allow your children to have control of their own treats. Monitor the treats they eat and keep it in an area where you are the go-to person when wanting a treat.
  2. Remove some treats that can be useful for other purposes (ie. chocolate bars for baking, candies for decorating, potato chips for entertaining).
  3. For yourself and for the family, plan a treat night that you will enjoy some of the treats that were collected or leftover (ie. Friday night during movie night).
  4. If there are still treats at the house two to three weeks after Halloween, and they are tempting you and your children it may be a good idea to get rid of them. Make use of the others by giving them to someone you know is hosting a party that could use your leftover treats.
  5. Although many of us understand the motto “out of sight, out of mind” and bring treats into work for your colleagues to enjoy, this may be a good practice for you, but you are in turn tempting your coworkers. They may not appreciate your generosity!!
  6. Most importantly, do not allow your children or yourself to replace meals with Halloween treats. Mealtimes are when you get the proper nutrition of energy, vitamins and minerals that your body needs – skipping meals can have a negative impact on your immune system.

trick-treatersI hope these suggestions will help you and your family have a………..




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

Boo-nana Frozen Yogurt Ghosts!!

Are you trying to think of healthy Halloween themed treats to serve at your KES Clubs, at home and special events this week? If yes, I have the perfect recipe for you….and if you weren’t planning on doing something special, you’ll want to now!

Try these Boo-nana Ghosts!! The children will love them…they’re fun, delicious, nutritious and simply “spooktacular!!”


  • Bananas
  • Vanilla yogurt
  • Blueberries
  • Popsicle sticks


Spread parchment or wax paper on two baking sheets.  Open carton of yogurt and stir it well to remove any lumps. Cut each banana in half (one at a time so they don’t brown).  Insert the popsicle stick into the cut end.  Dip the banana half into the yogurt container.  Pull it out and let any excess yogurt drip off. Place two small blueberries on it for eyes, and one for the mouth.  Lay it on the baking sheet.  Repeat with remaining bananas. Place baking sheets in freezer and freeze for several hours or until solid.  Keep frozen until ready to eat.

Recipe adapted from:

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

Yogurt Parfaits… A Quick and Nutritious Breakfast for Your Club!

At your Kids Eat Smart Breakfast Club, you probably serve a delicious breakfast each morning; full of colorful fruit, delicious cereals, toast, juice and milk. This is the standard breakfast for most of our Clubs, and while we know our volunteers are busy each morning preparing the wonderful meals for the children we would encourage you to take a break from the weekly menu and serve something a little different. Yogurt Parfaits are the perfect treat…they are full of flavor, colour and nutrition! Pick a day on your menu to serve this special treat!!

Yogurt Berry Parfaits

  • Yogurt – vanilla and strawberry are always favorites in most Clubs
  • Fresh or frozen berries
  • Granola (optional)

Fill a small glass half way with yogurt, add some berries and top with granola if you wish. You can repeat these steps to make a double layered yogurt berry parfait!! Enjoy!


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

Treating Your “Treaters” with Something Healthy This Halloween

Halloween is less than two weeks away and by now most of us have started purchasing treats for our little “trick-or-treaters.” Children love going door-to-door collecting bags of goodies.  As we are aware most of these treats are not nutritious and are high in calories, fats and sugars.  Each year I have a plan to buy healthier options for my Halloween treats.  We all love a special treat on occasion but the healthier option that you are handing out will be special for children…and I’m sure their parents will be happy about it as well!

Healthier options can be more expensive. In the days leading up to Halloween try hunting for deals by checking flyers, shop your local dollar stores and other discount stores to see if you can find some creative treats.  It doesn’t have to be food; kids will love something a little different and unique!

Here are some things I have in mind to look for when hunting for cool Halloween treats this weekend:

– 100% fruit juice packs, fruit cups, fruit juice freezies, fruit snacks & fruit leathers

halloween-stationery-sets– Granola bars, popcorn & oatmeal packs

– Halloween stickers, pencils, erasers & stamps

– Glow sticks & mini play dough

– Hair buckles, lip gloss, plastic rings & key chains 

Happy Hunting!!

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

Delicious Fruffins!!

In addition to KES Week, last week was also “World Egg Day.” Many of our KES Clubs received a World Egg Day package that was filled with goodies….even some coupons for eggs! If you don’t have an egg allergy at your school why not make use of this great gift by serving eggs to your students. Even better…get creative and serve them in a unique and delicious way!

I found this great recipe online and made some modifications so it’s KES approved….try it out, it sounds delicious!

Orange Blueberry Fruffins (French Toast Muffins)


  • six eggs
  • four heaping cups of whole wheat bread, cut or torn into small pieces
  • 1/3 cup orange juice
  • 1/3 cup of milk
  • 1 tsp vanilla
  • 1 1/2 cups frozen blueberries (not thawed)
  • Vanilla yogurt for topping (optional)


Preheat your oven to 350 degs. Spray a muffin tin with cooking spray. Whisk the eggs, juice, milk, and vanilla together until combined in a large bowl. Pour in the bread and mix it around to allow it to soak up the eggs. Gently add the blueberries (You want to have them evenly distributed throughout the bread/egg mixture, but you don’t want to mix so much that your bread turns blue.) Fill the muffin cups with the mixture. Bake for 15 to 20 minutes. Let cool, remove and serve! Top with yogurt if you wish. This recipe yields 12 fruffins.


Recipe adapted from:

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

Carve Your Pumpkin….Snack on the Seeds!

Many of us over the Thanksgiving Holiday enjoyed the gorgeous weather. It was a great time to relax and enjoy the beautiful sights of fall. This weekend I went to a local farm and picked up my pumpkin, hopefully I will get the chance to carve it later this week. Did you get your pumpkin this week?

Pumpkins are healthy and make great additions to many dishes, especially traditional fall dishes. When scooping out your pumpkin try saving the seeds as they are a great source of iron and are rich in protein….they can be delicious healthy snack if prepared the right way!

Roasted Pumpkin Seeds


  • Olive oil
  • Combination of your choice in spices such as:
    • Allspice
    • Cardamom
    • Cinnamonpumpkin-seeds-fb
    • Nutmeg
    • Garlic
    • Ginger
    • Cumin


Wash the seeds to remove any bits of flesh, then spread on a baking sheet. Sprinkle with olive oil and your choice of spices. Roast in the oven until golden brown and crunchy.

Information retrieved and adapted from:

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


Happy Thanksgiving!!

This weekend we celebrate all the wonderful things we have to be thankful for. As we travel to spend time with family, cook a big delicious turkey dinner or just sit at home and enjoy time with friends and family we should be very thankful for anything and everything in our lives.

At Kids Eat Smart Foundation we could not individually thank all the wonderful people that make KES Clubs such a huge success; but to our volunteers, Club coordinators, principals, teachers, students, community members and partners, we are so very thankful for all of your support to our Club and our children, we could not do this without you…..THANK YOU!

To make this thanksgiving a little more fun and creative at your KES Club or home, try some of the neat ideas that we thought your children would enjoy:

Turkey Veggie Tray

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Turkey Sandwich

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Turkey Fruit Platter

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

Happy Kids Eat Smart Week!!

October 6 – 10 is Kids Eat Smart Week 2014! We are so happy to have KES Clubs, students, volunteers and community partners help us celebrate!  To continue with our tradition, we are holding the 9th annual “TD Walk to Breakfast” tomorrow, October 8. Children all across Newfoundland and Labrador will be joining in a walk from their school and returning for a healthy breakfast. At KES we believe in the importance of healthy eating and beginning the school day with a nutritious breakfast and serving over 3 million meals each school year gives us many reasons to celebrate!

We always enjoy seeing our children being treated to a special breakfasts at this kind of event. If you have not already planned your menu this may be something your volunteers can whip up for your TD Walk to Breakfast special breakfast:

Fruit and Yogurt Wrap


  • Whole wheat wrapsberry.banana.wraps
  • Sliced bananas and strawberries
  • Blueberries
  • Vanilla or strawberry yogurt (use Greek for extra protein)
  • Sprinkle of granola cereal (optional)


Spread yogurt on each wrap and top with fruit. Sprinkle a small amount of granola (if you decide to use). Roll like a wrap and cut each wrap in half (if you have time you can let them chill in refrigerator and they will be easier to cut). Serve and enjoy!

Recipe adapted from:

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

Volunteering With Kids Eat Smart Clubs

The school year is a busy time of year for most people, including principals, teachers and other school staff. With many organizations, extracurricular groups, sports teams and organizations within the school it’s impossible for the school staff to do this themselves…they need your help!

KES Clubs play a very important role in many schools throughout Newfoundland and Labrador. In most schools we are the “Breakfast Club”. KES Clubs are run by almost 6000 volunteers province wide. That is a large number but we still need plenty of help!

Giving your time to KES Clubs ensures that children have access to nutritious foods and are well nourished and ready to learn. If you or someone you know can give some time to help with a KES Club in your area please contact your local school or contact Kids Eat Smart Foundation. Our children need your help!

salvation army -St. Georges

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