Snacks on the Go!

With exam time just around the corner and lots of school field trips coming up,  preparing snacks in advance will help your student choose healthy snacks.  The key to smart snacking is having foods prepared for times when you and your family are on the go! Having snack items easily accessible and ready to grab while you’re going out the door is important.  These snack ideas also make great “Grab and Go” breakfasts for our Kids Eat Smart Clubs!

Here are a few items you should always have on hand to pack a lunch or snack on the go:

  • Cut and washed fruits and veggies
  • Yogurt Tubes
  • Cheese Strings
  • 100% Juice packs
  • Homemade Trail Mix

Try this delicious recipe as your homemade trail mix:

  • Whole grain cereal
  • Cranberries & raisins
  • Almonds (ensuring no nut allergies)

It is great to snack on dry or with added milk.wheat-cereal-dried-fruit-nuts-snack-ss

Recipe and image adapted from

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation of Newfoundland and Labrador.

Watermelon Pizza

With the summer sun shining it’s time to start thinking about nutritious summer snacks! Try out this fresh cool snack in your Kids Eat Smart Club this week or at home this summer!

Watermelon Pizza

What you’ll need:

  • Watermelon
  • Kiwi
  • Peach
  • Strawberries
  • Coconut


  1. Cut a large piece of watermelon, which will be the base of your “pizza” and place the slices of fruits on it.
  2. Slice watermelon into triangles to create pizza slice.
  3. Sprinkle coconut over top.watermelon pizza

Image and recipe adapted from:

Kristin Hedges is a Registered Dietitian with the Kids Eat Smart Foundation of Newfoundland and Labrador.

Delicious Apple and Cheddar Quesadillas

Do you enjoy eating cheese with your apples? It’s one of my favorite snacks! This delicious recipe combines the sweetness of an apple and sharpness of cheese into a warm delicious snack for anytime of the day. Serve this in your KES Club or as a special treat for your kids, they will love it! It’s also a great after school snack, at home, for your kids.


1 1/2 cups shredded sharp cheddar cheese
6 whole wheat tortillas
1 large or 2 small apples, cored and thinly sliced
Natural cooking spray


Sprinkle 2 tablespoons cheese over one half of each tortilla. Arrange apple slices, barely overlapping, on top of each pile of cheese then sprinkle 2 more tablespoons cheese over apples on each tortilla and fold each in half. Spray a large skillet with oil spray and heat over medium high heat. Arrange half of the quesadillas in the skillet without overlapping and cook, gently flipping once, until cheese is melted and tortillas are golden brown on both sides, 2 to 3 minutes per side. Cut in half. Serve warm. This recipe yields approx 12 servings.

Recipe and picture retrieved from:

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Making Breakfast “EGG-citing” in Your KES Club!

There are no KES Club menus that are exactly alike; every Club serves different menu items depending on their access and availability to food, kitchen resources, volunteer support and children’s preferences.  The basic breakfast at most of our KES Clubs usually includes toast, cereal, fruit, milk and juice.  Kids love a special breakfast, serving something different can be fun and exciting!

Serving eggs at our Clubs can sometimes be difficult, due to allergies, kitchen resources and volunteers.  It can be difficult to get protein choices for our Clubs and because eggs are such a great source of protein we love to see Clubs serve them.  If at all possible, we encourage you to make your KES Club menu more “egg-citing” and serve up some delicious egg recipes.  The recipe below will be a hit at any KES Club!

Mini Quiche with Peppers and Cheese

6 large eggs
½ cup milk
¼ tsp garlic powder
¼ tsp black pepper
1 cup grated cheese
Peppers, diced

In a large bowl, whisk together the eggs, milk, garlic powder and pepper. Add cheese and peppers, mixing until fully combined. Spray a muffin tin with non-stick spray. Scoop out ¼ cup mixture into each muffin tin. Bake at 375 degrees for 20-25 minutes. Recipe serves approximately 12 regular size muffins (use mini muffin tins to yield larger amount).

Recipe Retrieved from:

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador



Breakfast Flatbread Pizza….Campfire Style!

Although the weather might not quite feel like it, this weekend marks our Province’s official start to summer.  The May 24th weekend has always been, for many families, the first weekend of camping to begin their summer camping season. If you plan to go camping this weekend, try serving this delicious breakfast pizza recipe over your campfire…the children will love it!

Breakfast Flatbread Pizza


6 beaten eggs
2 tbsp shredded parmesan cheese
Flatbread (individual serving size)
2 tsp olive oil
¾ cup shredded cheese
Your choice of toppings (bell peppers, onions, mushrooms, tomato, etc
Aluminum foil


First, heat skillet with cooking spray on medium-high heat.  Blend beaten eggs and parmesan cheese in a bowl until mixed. Pour eggs in the heated skillet (on stove if available or over your campfire), gently pull and fold them until slightly cook (consistency should be a little runny).  Lay flatbreads on aluminum foil. Brush each flatbread with olive oil. Top the flatbread with scrambled eggs and other toppings.  Add shredded cheese.  Completely cover each pizza with the aluminum foil.  Place on top of campfire.  Cook until pizza is warm and cheese has melted.  This should only take about 3-5 minutes. Remove from campfire, let aluminum foil cool before opening and enjoy!

Traditionally, this pizza would be cooked on a baking sheet in the oven at 450 degrees for 5 to 6 minutes…..if you’re not camping this weekend, try making it at home!

Recipe and picture adapted from:

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


Breakfast Club of Canada’s “food of the month” is strawberries.  Strawberries are one of the first fruits of spring and can be grown all across Canada…even right here in Newfoundland and Labrador!  They are a great source of Vitamin C, fibre and other nutrients. Consuming strawberries have been proven to improve heart health, lower blood sugar levels and even prevent cancer.   Strawberries are an all time favorite in most of our KES Clubs; they can be added to many breakfast menu items and served in various ways.  Serve them on pancakes and French toast, add to smoothies, homemade muffins, fruit salads and many other creative recipes.  Because strawberries are the “food of the month”, try something new and delicious with strawberries in your KES Club or at home!

Information retrieved from: Breakfast Club of Canada

Check out this delicious strawberry recipe:

Strawberry French Toast Rolls


Whole wheat bread
Vanilla yogurt
Diced strawberries
2 eggs
3 Tbsp milk
1 tsp of ground cinnamon
1 Tbsp margarine or cooking oil


Cut the crust from each slice of bread and flatten it out with a rolling pin.  Place about 1-2 teaspoons of yogurt 1 inch from one end of the bread in a strip.  Add diced strawberries. Roll the bread up tightly and repeat with the remaining pieces of bread. In a shallow bowl whisk the eggs and milk until well combined.  Add cinnamon in a separate dish.  Heat a skillet set over medium heat and melt a tablespoon of margarine (or oil).  Dip each bread roll in the egg mixture coating well and then place them in the pan seam side down.  Cook until golden brown, turning them to cook and brown on all sides, about 2 minutes per side.  Add margarine (oil) to the pan as needed.  Add cooked rolls immediately from the pan to the cinnamon and roll. Serve.

Recipe adapted from:

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Volunteers in Our Community!

We are so very proud to thank our 6000 volunteers around the province that run our 240 Kids Eat Smart Clubs each and every day! Without these volunteers our clubs could not and would not run.

Although we are thankful for these volunteers there are still some KES Clubs that struggle with volunteers on a daily basis.

Here are some tips for recruiting volunteers at your KES Club:

  • Seeking parental support at curriculum night/parent teacher night
  • Seeking support from community groups (Lions club, Church groups)
  • Seeking support from businesses in the community
  • Seeking kids in the schools to assist with breakfast service helps build confidence and work ethic among the student population
  • Seeking support from grandparents in the community

Nanny Volunteers 2

(Picture attached is of Two Nannies and their grandchildren! Teresa Moret with Jenna & Joey and Gail Warford with Tanner, they both help serve breakfast at St. John Bosco two days a week.)

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation of Newfoundland and Labrador.

Fresh Fruit Popsicles

Dreaming of those warm spring and hot summer days! To cool down on those warm spring and summer days try these nutritious treats with your kids at home or at your KES Club!

Fresh Fruit Popsicles

  • 1 peach cut into ½ slices
  • 2 kiwis peeled and sliced into ¼ inch rounds
  • ¾ cup strawberries, sliced
  • ½ cup blueberries, ½ cup raspberries
  • 100% white grape juice.


  1. Combine fruit in a mixing bowl and arrange the mixture into eight 3-ounce popsicle molds.
  2. Pour enough juice into each mold to just cover fruit.
  3. Insert popsicle sticks and freeze until solid (about six hours).

Makes 8 popsicles

Fruit Popsicle

Adapted from:

Kristin Hedges is a Registered Dietitian with the Kids Eat Smart Foundation of Newfoundland and Labrador.