Blueberry Picking!

Blueberry picking season has arrived! Get out with your family this weekend to enjoy some quality time outdoors and enjoy a sweet healthy treat afterwards.

Blueberries are very nutritious and have many benefits; they are rich in dietary antioxidants and a variety of vitamins and minerals. They are high in fibre and may contribute to heart health as they are known to reduce blood cholesterol levels.

Blueberries are a food that can be used in many recipes. Blueberries are delicious added to pancakes, muffins, smoothies, cereal, sauces and many other ways. Before blueberry season is over be sure to freeze a few batches of the berries to use all year long in healthy recipes! Here’s a refreshing recipe to try with the kids after a long day of berry picking:

Very Berry Blueberry Smoothie


1 cup blueberries (frozen or fresh)
1 8 ounce container plain yogurt
¾ cup milk
½ teaspoon vanilla extract
⅛ teaspoon ground nutmeg

Directions: Combine all ingredients in a blender; blend until nearly smooth.

Blueberry Smoothie

Recipe adapted from:

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

Zucchini Boat Recipe

Sometimes getting kids to try new vegetables can be a tough task.  Making recipes fun for the kids can encourage them to eat new foods.  Have them help out in the kitchen to put this simple nutritious recipe together.
Simple Zucchini Boat Recipe with Tomatoes and Fresh Mozzarella
  • 2 medium – zucchini
  • 1 dash – salt
  • 1 dash – black pepper, ground
  • 2 medium – tomato, red
  • 1/4 teaspoon – oregano, dried
  • 1/4 teaspoon – vinegar, cider
  • 5 ounce – mozzarella cheese, part skim milk
  1. Preheat the oven to 400 degrees and line rimmed baking sheet or baking dish with parchment paper.
  2. Cut the zucchinis down the middle, length-wise, and scoop out the seeds and flesh (save for another purpose), leaving about 1/2 an inch of the zucchini shell. Lay the zucchini halves, cut sides up, in the baking pan and sprinkle generously with salt and pepper.
  3. Remove the seeds and chop the tomatoes small. Add the oregano, vinegar, and more salt and pepper to taste to the tomatoes and then divide the tomatoes evenly among the zucchini.
  4. Bake the tomato stuffed zucchini until the zucchini is tender, about 20 minutes. Remove from the oven.
  5. Slice the mozzarella thin and then tear it into 1 inch pieces. Place on top of the tomatoes.
  6. Broil the mozzarella until it starts to bubble and brown just a bit, taking care no to burn it. Remove from the oven and serve hot.


Recipe Sourced from:

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

Quick and Easy Stuffed Potatoes

With soccer games, trips to the park and beautiful summer days spent outside most families don’t want to spend time inside making supper.   For many of us we want something quick and easy at the end of the day. Quick and easy doesn’t always have to mean unhealthy! Check out this nutritious recipe as a side to salmon or chicken grilled quickly from the BBQ. Your family will love it and it’s a great way to get your kids to eat  some extra veggies!

Easy Stuffed Potatoes

  • Medium Potato
  • Salt and pepper
  • Margarine
  • Steamed broccoli, carrots & green beans (you can usually get a veggie mix in the produce department that is ready made for steaming)


  1. Prick medium russet or sweet potatoes with a fork and microwave on high power for 6 to 8 minutes or until tender.
  2. Split the potatoes and scoop out some of the flesh.
  3. Add your salt, pepper and tsp of margarine to the scooped out potato flesh, and spoon back into the potato shells.
  4. Try topping baked potatoes with steamed broccoli, carrots and green beans mix.

Stuffed Potatoes

Recipe sourced from:

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


Fresh Fish Taco

With many of our freezers full of fresh fish from the food fishery here in Newfoundland and Labrador, some of us may be  wondering how to serve it up in a healthy way.  Canada’s Food Guide recommends you eat at least two Food Guide servings of fish per week. One serving is equal to 75 grams (2 ½ ounces) or half a cup of cooked fish. Choose fatty fish which are higher in omega-3 fats more often. Here is a fresh recipe I enjoyed this past weekend!

Fresh Fish Taco

  • 1 Old El Paso™ restaurante Baja fish soft taco dinner kit
  • 1/2 cup light mayonnaise
  • 2 tablespoons water
  • 1 lb fresh cod, thawed if frozen
  • 1 tablespoon vegetable oil


  • Shredded lettuce
  • Chopped fresh cilantro or any other herb desired
  • Diced tomatoes
  • Diced pineapple or mangoes
  • Fresh lime wedges

Directions (Altered from original recipe to reduce sodium content)

  1. In small bowl, stir (1/4-1/2 of package) Baja Sauce Seasoning (from dinner kit), mayonnaise and water until well blended; set aside.
  2. Empty (1/4-1/2 of package) Crusted-Fish Seasoning (from dinner kit) into shallow dish or bowl. Cut fish fillets into 10 equal pieces. If fish is dry, moisten with wet paper towel. Place fish pieces on seasoning, turning to coat very lightly on both sides.
  3. In nonstick skillet, heat oil over medium-high heat. Carefully add fish pieces to hot oil. Cook 2 to 3 minutes or until golden brown on bottom. Reduce heat to medium. Turn fish; cook 2 to 3 minutes longer or until golden brown and fish flakes easily with fork (145°F)
  4. Remove Tortillas (from dinner kit) from bag. To heat in oven, wrap tortillas in foil; place on cookie sheet. Bake at 325°F about 10 minutes.
  5. Place fish on tortillas. Top with Baja Sauce, desired toppings and a squeeze of fresh lime juice.


Recipe adapted from:

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


Birthday Party Treat Basket!

Take this nutritious basket to your next Birthday Party or Family gathering! This watermelon basket is surprisingly easy and does not require any special equipment beyond a large carving knife, an ice cream scoop and a small paring knife.


  1. Similar to a carving a pumpkin with a non-toxic marker, draw a two parallel lines, about two or three inches apart, over the top of the watermelon, starting and ending at the middle of the watermelon. This is the handle.
  2. Next, draw a line around the long ends of the watermelon connecting the bottoms of the handles on either side. These lines will guide your cuts.
  3. At this point, start carving along the lines that were drawn.
  4. Once you have cut the wedges out of each side of the watermelon, use an ice cream scoop to scoop out the flesh of the watermelon, reserving the fruit for the salad. Scoop out all the flesh but be careful not to make the bottom too thin. Pour out any liquid that accumulates – you may need to pat dry with paper towels.

Image sourced and idea sourced from: Wanda Lee Smith-Poole (Mom and Teacher)

Directions sourced from:

Birthday Party Treat.pdf

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


Breakfast Smoothie Bowl!

Sometimes eating healthy can be made easier by simply changing the way we serve up healthy foods. Check out this simple recipe – who would have thought about a smoothie in a bowl! Kids will love it! Serve up this healthy morning smoothie in a bowl, load it with fruit, nuts and granola. Use whatever fruits you have on hand to make the smoothie and top with your favorite nuts and granola.

Breakfast Smoothie Bowl

 What You Will Need

    • 1 cup fresh ripe blackberries, rinsed
    • 1 cup Greek yogurt
    • assorted fruits and nuts for garnish, use strawberries, raspberries, tangerine segments, sliced bananas, chopped kiwi and Spanish peanuts,

Honey Flax Granola

  • 1 cup old fashioned oats
  • 2 Tbsp vegetable oil
  • 1 Tbsp honey
  • 2 Tbsp flax seeds


  1. Set oven to 350F
  2. To make the granola, toss the oats with the oil, honey, and flax seeds to coat well.
  3. Spread the oats out onto a baking sheet and bake for about 15-20 minutes, until the oats are golden brown. I give the pan a stir several times during the baking. Let cool.
  4. To make the smoothie, put the berries in a blender and blend until pureed. Add the yogurt and blend again until smooth.
  5. Spoon the yogurt into a shallow bowl and top with assorted fruits and nuts. Sprinkle the granola over the top and enjoy.


Recipe and image sourced from:

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

Apple Ladybug Treat

Making food fun with this creative afternoon snack. Making healthy food fun shapes can make kids excited about eating healthy!

Apple Ladybug Treat


  • Red apples
  • 1/4 Cup raisins
  • Peanut butter
  • 8 Thin pretzel sticks


  1. Slice apples in half from top to bottom and scoop out the cores using a knife or melon baller. If you have an apple corer, core them first, then slice. Place each apple half flat side down on a small plate.
  2. Dab peanut butter on to the back of the ‘lady bug’, then stick raisins onto the dabs for spots. Use this method to make eyes too. Stick one end of each pretzel stick into a raisin, then press the other end into the apples to make antennae.

lady bug

Recipe and Image sourced from:

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

Fresh Summer Salsa

Try this fresh summer salsa as a mid-afternoon treat! Have the items chopped and ready to go and kids can help mix the salsa together. You can play around with jalapeno and garlic amounts and some kids may be sensitive to these flavours.

Homemade Salsa


  • 1 cup fresh tomatoes, diced
  • 1/2 cup corn kernels, fresh or frozen
  • 1/2 cup onion, diced
  • 1 tablespoon jalapeno peppers, chopped
  • 2 tablespoons lime juice
  • 2 cloves fresh garlic, finely diced


  1. Combine all of the above ingredients.
  2. Serve with low-fat baked tortilla (corn) chips, or fresh veggies, cut up.

summer salsa

Recipe and Image sourced from:

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