Backyard BBQ – Summer Salad!

Summer is just getting started and that means so are the festive backyard barbeques!  Ensuring we eat healthy on summer holidays can be a hard task for many of us, especially kids.   It’s important to plan ahead and try eating a healthy well-balanced meal prior to the party or be eat smart while snacking at the party by loading up on fruits, veggies and salads to curb those cravings.  If you know there will be lots of sweets at the party, bring your own tray of fun and colorful fruits and veggies!

This is a delicious and nutritious summer salad to bring to your Canada Day Party or your next summer barbeque!

Loaded Broccoli Salad with Creamy Avocado Dressing


  • 4 cup flowerets – Broccoli, Florets
  • 4 fruit – Clementines
  • 1 fruit (3-3/4″ dia) – grapefruit
  • 1/2 cup, sliced – almonds
  • 1 cup – blueberries
  • 3 slice cooked – Bacon
  • 1/2 medium – avocado
  • 1/4 cup – orange juice
  • 1 tablespoon – honey
  • 1 tbsp – rice vinegar
  • 2 tablespoon – coconut oil
  • 1/4 teaspoon – salt
  • 1/4 teaspoon – black pepper, ground
  • 1/2 tablespoon – Poppy seeds


  1. Chop broccoli into bite size pieces.
  2. Peel clementines and grapefruit into sections.
  3.  In a bowl combine the broccoli, clementines and grapefruit sections, sliced almonds, and blueberries.
  4. Add the remaining ingredients (except bacon) into a blender and blend until smooth and creamy.
  5. Pour over salad ingredients and toss well to combine.
  6. Crumble bacon and sprinkle on the salad.
  7. Enjoy!


Recipe sourced from:

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


Freezable French Toast Sticks!

Summer can be a busy time for most families!  Making breakfast quick, easy and delicious can be a hard task to keep up all year round. Make these delicious French toast sticks ahead of time to enjoy on those busy summer mornings.

Freezable French Toast Sticks

What you’ll need:

  • 3 eggs
  • 1/2 cup milk of your choice
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 loaf of bread



  1. Blend all ingredients together and pour into a pie plate or other shallow dish.
  2. Dip bread into batter and cook until golden brown.
  3. Preheat oven to 375 degrees F.
  4. Place dipped bread onto a sprayed baking sheet.
  5. Bake for 20 minutes or until golden, flipping pieces half way through baking time.
  6. Once your sticks have cooled, you can stick the entire cooling rack in the freezer, or if you baked them, put them back on the pan you baked them on.  Just make sure they aren’t touching!  This is called flash freezing.  Once they are mostly frozen, put them in a freezer safe container.


Recipe sourced from:

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

Eating Smart on Summer Road Trips!

Road trips to the family cabin or to go and see Nanny and Poppy around the bay are summer traditions for many families in Newfoundland and Labrador.

Snacking on the run can always be a challenge when looking for healthy options.  When preparing ahead you can be sure to avoid that common hungry walk through the candy and chip aisle in the gas station and have your healthy treats packed in the car to keep those bellies full!

Here are some great snacks ideas to pack up in your cooler for the long drive out the highway:

  • Carrots sticks
  • Cheerios
  • Celery with peanut butter and raisins
  • Cheese stings (icepacks needed)
  • Yogurt tubes  (icepacks needed)
  • Apple / banana / blueberry / grapes
  • Plain or seeded bread sticks
  • Granola Trail Mix



Image sourced from:

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

Encouraging New Foods With Kids!

At KES we always encourage Clubs to try new foods with their kids. At times, there is resistance as they feel the kids just won’t eat something new.  Many children are picky eaters, which can be frustrating when trying new foods in your Kids Eat Smart Club.  Not wanting to try new foods is actually quite normal for children.  They do not always like new tastes or textures but there are ways to encourage children to try new foods.

Here are some tips to allow kids to be more open to trying new foods:

    • Be a role model. Try new foods with the kids at your KES Club.
    • Be patient.  If the kids refuse a food, try again later.  It may take 10-15 times before they try it!
    • At home, combine new foods with old favourites like adding a new vegetable to a spaghetti sauce.
    • Make it fun.  Try cutting food into fun shapes or presenting it in the shape of a happy face.  Even teaching the kids something interesting about the food can help them warm up to new foods faster.
    • Involve the kids.  Have some of your KES Club participants help select and prepare new breakfast or snack foods.


Information sourced from:

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


A Healthy Frozen Treat!

Serve up this healthy instant frozen yogurt treat at your KES club this week!  It’s quick and easy and a good way to use up any frozen fruit you may have on hand. It’s easy to swap out yogurt and fruit to satisfy personal preferences.  Just swap the strawberries and bananas with 4 cups of your favorite frozen fruits!  Use what’s in season and enjoy some fresh, soft serve frozen yogurt!

Healthy Instant Strawberry Banana Frozen Yogurt

  • 2 cup – strawberries, frozen, unsweetened
  • 3 medium – banana
  • 3 tablespoon – honey
  • 1/2 cup – Greek yogurt, plain
  • 1 tablespoon – lemon juice
  1. Place all ingredients into a food processor or blender.
  2. Blend until smooth, stopping to scrape the sides as needed.
  3. Serve immediately for a soft-serve texture, or pour into a freezer safe container with a lid and freeze for 3 to 4 hours before serving


Information and images sourced from:

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

Stay Hydrated this Summer!

Drinking as much water as possible is the best way to keep hydrated, but you don’t have to just drink water, you can eat it as well!

There are many delicious foods that contain an ample supply of water such as watermelon, cucumber, lettuce greens, tomato sauces, eggplant, applesauce, zucchini, cantaloupe, colorful bell peppers, pears, pineapple, carrots, etc.

Not only will drinking water and eating food containing a lot of water keep you hydrated, but it will also help you control your body temperature, digest food, get rid of waste, carry nutrients around your body, cushions organs and joints, gets rid of waste and keeps your bowels regular


During the summer months, our bodies tend to lose a lot of water through sweating, ridding waste and even breathing. Drinking and eating lots of water will help ensure we don’t become dehydrated!

Try these refreshing looking fruit flavored drinks to help increase your water intake this summer!

All you’ll need is fresh fruit cut in slices or cubes and ice cubes!


Info and image sourced from:

Article contributed by Nickie Shanks – Kids Eat Smart Regional Program Coordinator.

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




Watermelon Pops

Serving fruits and veggies in creative and exciting ways for kids helps to encourage more servings of fruit with kids on a daily basis. Mostly anything served on a stick kids gravitate towards. Serve up this refreshing treat at your Kids Eat Smart Club this week!

Watermelon Pops


  • 1 small watermelon
  • 1 cup pomegranate juice


  1. Slice watermelon into 1-inch thick rounds, then cut into triangles.
  2. Insert a popsicle stick through rind to form a popsicle.
  3. Dip into pomegranate juice and lay single player on parchment-lined baking sheet. Freeze 2-4 hours or until frozen.
  4. Serve and enjoy!

Soft colored abstract summer light  background for design

Image and Recipe Sourced from:

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


Cleaning out your Cupboards!

With the school year winding down it’s important to think ahead and prepare to make the most of our last few weeks at our KES Club.  Hosting your KES Club until the last week of school is important to ensure all students have access to a healthy meal each day they attend school. As it comes to the last few weeks we want our volunteers to shop strategically to ensure wastage will be at a minimum come the last days of school. Remember to shop smart and only purchase foods you will need!

Here are some suggestions that can help you use the foods you have left in your KES Club:

  • If you have lots of cereal on hand, prepare some small baggies of dry cereal for kids to grab- and- go.
  • If you have lots of fruit (fresh or frozen) make some smoothies by adding some of the extra milk, yogurt or juice you have on hand as well.
  • During the very last week of school provide your students with grab-and-go options as it’s much easier to buy smaller amount of foods and are usually used quicker. Set this up where all students can see it when they walk through the school doors, they are more likely to avail of it then.


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

Year End Breakfast Celebration!

With school winding down for the year some KES Clubs like to host a special year end breakfast celebration for their students and supporters.  Some clubs like to invite their community supporters, volunteers, and teachers to thank them for the support they have given to them throughout the school year.  Pick a morning over the next few weeks to try out some of these delicious and nutritious recipes as a special treat!

Fruit Cone

Fruit Cone

Ice cream cones


Scoop fruit into cone and add a dollop of cream. Serve and enjoy.


watermelon salad

Watermelon Salad

1 Cup Yogurt
1 Tbsp Honey
1 Teaspoon Lemon Juice
2 Cups of watermelon (copped or shaped in balls)
2 Cups Cantaloupe Balls
2 Cups Fresh Strawberries

Mix yogurt, honey and lemon juice until smooth. Gently fold in fruit.  Place inside a watermelon or in a bowl. Serve and enjoy.



Kiwi Pops

lollipop sticks

Slice kiwi. Place on lollipop stick. Place in freezer for 15 minutes. Serve and enjoy.


Recipes and Images sourced from:

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