Fun on a Stick!

Enjoy some time in the kitchen with your kids making this neat recipe. It makes a perfect snack and includes 2 of the 4 Food Groups.  Make up a large batch to have on hand for kids mid-afternoon snacks.

Frozen Blueberry and Yogurt Sticks

Ingredients

  • Kebab Sticks
  • Blueberries
  • Greek yogurt
  • Baking paper
  • Large container
  • Large plate

Directions

  1. Thread blueberries on to the kebab stick.
  2. Place on a plate and lather with yogurt. Rolling the blueberries into the yogurt works well.
  3. Line a freezer safe container (large encourage to fit the length of a kebab) with baking paper. Lay each kebab down, allowing enough space in-between so they don’t get stuck.
  4. Freeze for at least a couple of hours.
  5. Eat immediately when removed from freezer.

Frozen-Blueberry-Yoghurt-KebabsRecipe and image sourced from: www.beafunmum.com 

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

Yogurt Banana Split

Enjoy this healthy treat with the kids on a nice summer day!  Get the kids excited about eating healthy by involving them in the preparation. Have the banana and berries pre-sliced and have the kids top their banana splits with the ingredients below:

Ingredients 

  • 1 banana
  • 1 cup (250 mL) yogurt
  • 1/2 cup (125 mL) granola
  • 1 cup (250 mL) mixed fresh or frozen berries (such as blueberries, sliced blackberries, sliced raspberries or quartered strawberries)

Directions

1. Slice banana in half lengthwise and place in a long narrow bowl or dish. Top with yogurt.
2. Sprinkle with granola and berries.

Yogurt Banana Split

Recipe sourced from: http://www.eatrightontario.ca/en/Recipes/Breakfast/Yogurt-Banana-Split.aspx#.VbfDiUnbKB8

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

 

Healthy Snacks for Teenagers!

Healthy snacking is important for everyone  – but it is especially important for growing teenagers! Teenagers bodies are physically going through plenty of changes and because of this they are feeling hungry more often and need more food to fuel their bodies. Snacking between meals can help you feel fuller longer and ensure we don’t overeat at meal times. Snacks should include 2 of the 4 food groups from Eating Well with Canada’s Food Guide. Try these snacks at home with your teenagers today:

  • Apple slices spread with peanut butter.
  • Black bean dip with whole-grain crackers.
  • Cut-up vegetables with low-fat ranch dressing.
  • Hummus on a whole-wheat pita.
  • Low-fat yogurt with a tablespoon of chopped walnuts.
  • Oatmeal made with low-fat milk with strawberries.
  • Peanut butter and banana sandwich on whole-grain bread. (Use half a banana and spread the peanut butter lightly)
  • Serving of almonds and dried cranberries or blueberries.
  • Trail mix (measure one serving – 1/4 cup).

teenager

Information adapted from: http://teens.webmd.com/features/healthy-snacks-for-teens

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

Cinnamon French Toast Crunch!

French toast is usually a staple weekend breakfast in many family homes! This recipe steps up the nutrition of French toast with added Flax – a great source of Omega 3. Omega 3’s are excellent for brain development, especially in kids! Serve up this delicious French toast with fruit and a tall glass of milk to ensure you are getting a nutritious balanced meal.

Cinnamon French Toast Crunch

Ingredients
  • 6 slice – bread, whole wheat
  • 3 large – egg
  • 1/4 cup – milk
  • 3 tablespoon – flaxseed, ground
  • 1/2 teaspoon – cinnamon
Directions
  1. In a medium bowl, combine eggs, milk, flax meal and cinnamon.
  2. Whisk together until well combined.
  3. Dunk each piece of bread into the mixture and immediately transfers to a hot pan.
  4. Cook on each side until golden brown.
  5. Server with your favorite fruit and milk to ensure you have a balanced meal!
  6. Make extra servings on the weekend to freeze for easy weekday morning meals!

Cinnamon-Crunch-French-Toast-4

Recipe and Image Sourced from: http://www.superhealthykids.com/cinnamon-crunch-french-toast/

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

Quick Summer Meal

Enjoy those summer days while we have them outdoors with the kids rather than in the kitchen! Try this simple nutritious recipe for a quick supper meal.  Prepare the chicken ahead of time and have ingredients ready to go to keep the meal time prep to a minimum.

Fresh and Tasty Mexican Crockpot Summer Salad

Crock pot chicken recipe(combine below ingredients and slow cook for 4-5 hours) :

  • 2 lbs boneless skinless chicken breasts
  • 1/2 cup zesty Italian Dressing
  • 1/2 TBL Chili Powder
  • 1/2 TBL Cumin
  • 2 Garlic cloves

The Dressing (combine and blend in blender):

  • 2 cups Greek Yogurt
  • 3 tomatoes
  • 1 jalapeno (optional, ours was pretty small from our garden)
  • 1 garlic clove
  • 1 lime, juiced (squeeze the juice into the mix)
  • 1 pkg Ranch Dressing seasoning

Assemble chicken, chopped lettuce, tomatoes, avocados, black beans and shredded cheese inside a tortilla shell. Top with dressing. Serve and enjoy!201208avocado-and-tomato-layerthumb

Recipe & Image Sourced From: http://www.superhealthykids.com/fresh-and-tasty-mexican-crockpot-summer-salad/

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

Berry Cherry Frozen Yogurt Bites

Have these delicious frozen blueberry treats prepared and ready to go for the kids on a warm summer day!

Berry Cherry Frozen Yogurt Bites

Ingredients

  • 1/2 cup blueberries
  • 1/2 cup California cherries, pitted, chopped
  • 1/4 cup nuts, shelled, chopped
  • 1 cup low fat Greek vanilla yogurt

Directions

  • Mix blueberries, cherries, nuts and Greek yogurt in bowl.
  • Fill ice cube tray with mixture and freeze 2-3 hours or until firm.

berry cherry bites

Image and Recipe Sourced from: http://www.produceforkids.com/meal-planning/berry-cherry-frozen-yogurt-bites

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

Homemade Pita Pizza

Kids can join in on supper on most days by doing simple tasks.  This recipe allows them to create their own pizza using toppings only they like!  Making pizza at home can be a healthier choice then ordering out.  The concern with take out items is they usually serve foods that are higher in fat and sodium levels.  While creating a common take out item at home you can control exactly what items to put on your pizzas and load up those veggies to ensure we are getting plenty of fibre.  All you need is pita rounds, cheese, sauce and toppings!

Choosing items such as the following for toppings can ensure fat and sodium content is kept a minimum:

  • Whole wheat pita rounds for added fibre
  • Low sodium pizza or pasta sauce
  • Skinless chicken breast cooked and shredded into pieces
  • Lots of veggies and even fruit – peppers, mushrooms, onions, tomatoes, olives, pineapple
  • Low fat shredded mozzarella cheese

Have kids make their own pizzas and parents can take care of placing in the oven.

Pita pizza

Image sourced from: http://www.taste.com.au/recipes/16431/pita+bread+pizzas

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

Banana Crunch Popsicle!

Have your kids join in on making this delicious treat for an afternoon snack!  This fun and nutritious treat is a  well-balanced snack as it provides 3 of the 4 food groups from Canada’s Food Guide – fruit, milk and alternative & meat and alternative! Ensuring all of your meals include a variety of foods from Canada’s Food Guide allows you  and your family to achieve the  daily recommended servings.

Banana Crunch Popsicle

Ingredients

  • Bananas, cut in half
  • 1/4 cup pistachios, chopped (or any other nut you enjoy! Ensuring no allergies)
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup low fat Greek vanilla yogurt

Directions

  • Line baking sheet with parchment paper.
  • Mix pistachios (or any other nut) and coconut in shallow bowl.
  • Insert popsicle stick into each half of banana, roll in Greek yogurt then in pistachio/coconut mixture.
  • Place coated bananas on baking sheet. Freeze for two hours or until firm.

banana_crunch_popsicles_copy_0

Recipe & Image sourced from: www.produceforkids.com

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

 

Healthy Picnic Lunch!

On those nice hot summer days it’s sometimes hard to get our kids inside for lunch – so why not plan an easy outdoor picnic at your local park or even in your own backyard!  As with all meals make fruits and veggies the main focus of your meal and be sure to include a healthy protein as well.  Serving them in fun and creative ways can add to the excitement of the picnic!

Try these fun and easy stackable sandwich kabobs for your next picnic.  The key to making a sandwich healthy for your little ones is to make sure:

  • You are using 100% whole grain bread
  • You include a protein (if using deli meat, watch for sodium content, or cut your own from a home cooked turkey)
    • Good proteins include: Eggs, Cheese, Peanut butter or other nut butters, meat, a bean spread like hummus, etc.
  • Include fruits or vegetables cut into fun shapes
    • Some of our sandwich favorites are: Cucumbers, lettuce or spinach, tomatoes, bell pepper slices and thinly sliced apple or pear.

If travelling to the local park be sure to throw in some icepacks to keep cold foods cold.  At Kids Eat Smart Foundation we love to see how you and your family will eat smart this summer!  Share a picture of you and your kids eating smart and post on Facebook, twitter or Instagram use #ieatsmartNL.

Recipe & Image sourced from: http://www.superhealthykids.com/pack-able-sandwiches-on-a-stick/

stick%20sandwiches

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