Lunchbox Idea – Chicken Crunch Salad !

As parents many of us are wondering what to pack for lunches each day.  Trying something new and fresh can put excitement in kids regular routines.  Including each of the food groups in your lunch time meal is important.  By providing milk and whole grain crackers or a whole grain pita with this nutritious salad we can ensure all food groups are checked off the list. Try this healthy and easy recipe in your kids lunches:

Chicken Crunch Salad
  • 4 (3 oz.) chicken breasts
  • 1 pkg. (10 oz.) salad greens
  • 3 Tbsp. light balsamic vinaigrette
  • ½ cup Kalamata olives, chopped
  • ½ croutons
  • ½ cup mozzarella cheese, shredded
  • 1 apple, sliced
  • 1 cucumber, sliced
  1. Cook chicken on preheated medium-high grill 3-4 minutes per side, or until golden in color and firm to the touch. Set aside to cool.
  2. Toss salad, dressing, olives, croutoons, cheese, apple and cucumber in large mixing bowl. Top with sliced chicken.


Recipe and Image Sourced from:

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


Fun & Healthy Halloween Treats!

Try these fun and easy healthy Halloween treats at your KES Club or at home next week!  Making healthy food fun is the key to getting kids excited about healthy eating!  

Happy Halloween Cups

  • Mandarin fruit cups packed in water
  • Black marker

Try this fun idea at your KES Club this month!  All you need is a fruit cup and black marker.  Have the kids help draw on the faces. Have a contest for the best pumpkin face drawing.


Recipe sourced from:

Halloween Themed Skewers

      • Skewer Sticks
      • Cheese cut in square
      • Blackberries. Sometimes all we need is the appropriate colored snack to help celebrate a special occasion! Try this neat idea by alternating cheese and blackberries on a skewer.

halloween skewers

Recipe sourced from:

Boonana Pops

      • Bananas
      •  Popsicle sticks
      • Raisins

Give your guests a scare by making these easy and healthy frozen “Boo-nana” pops. All you’ll need are some just-ripe bananas, popsicle sticks and raisins (for the eyes). Freeze them up, and serve.

Banana ghost

Recipe soured from:  

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

Alternative Halloween Treats!

Halloween is a fun and exciting day for kids!  But most often kids receive piles and piles of candy during Halloween.  Why not change up the mix of Halloween treats with a special non-food Halloween surprise. Kids will be glad to receive a few small toy items in the mix of a ton of candy.

Here are some suggestions for you when shopping for this year’s Halloween treats:

–      Halloween themed stickers, pencils, erasers & stamps

–      Glow sticks, mini play dough & Halloween plastic rings

If you are still looking to hand out a food item, check out these ideas below as a healthy alternative Halloween treat!

–      100% fruit juice, fruit cups, fruit juice freezes, Clementine’s, bananas & raisins

Happy Shopping!!



Kristin Hedges is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


Eggs-press Pizza!

In addition to KES Week, last week we also celebrated “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!

Enjoying eggs as a Meat and Alternative can be a part of a healthy balanced diet!

Try this easy egg recipe – kids will love them!!

     Eggs-press Pizza

  • 2 eggs
  • 1 tbsp (15 mL)water
  • 1/8 tsp (0.5 mL)pepper
  • 1 whole wheat pita bread
  • 2 tbsp (30 mL)pizza sauce or tomato or pasta sauce
  • 2 tbsp (30 mL)diced green pepper
  • 2 tbsp (30 mL)sliced mushrooms
  • 2 tbsp (30 mL)diced ham (optional)
  • 2 tbsp (30 mL)shredded part skim mozzarella cheese


    Step 1 Preheat oven to 350°F (180°C).

    Step 2 Whisk eggs, milk and pepper in small bowl.

    Step 3 Spray small non-stick skillet with cooking spray. Heat skillet over medium heat. Pour in egg mixture. As mixture begins to set, gently move spatula across bottom and side of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains. Set aside.

    Step 4 Place pita bread on baking sheet. Spread pizza sauce on pita bread. Spoon scrambled eggs over top. Sprinkle green pepper, mushrooms, ham (if desired) and cheese over eggs.

    Step 5 Bake in preheated 350°F (180°C) oven until cheese is melted, about 15 minutes.

#ieatsmartNL - St.Matthew's.Elem(SJ)1

Recipe sourced from:

Photo from: St. Matthew’s Elementary, Kids Eat Smart Club, St. John’s

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



Whole Grain Pumpkin Pancakes!

Fall is certainly in the air and with that comes plenty and plenty of pumpkins!!  There are so many reasons to love pumpkin (even all year long!). Pumpkin are a great source of:

  • Vitamin A- helping support skin health in kids
  • Fiber- helping kids stay regular
  • Vitamin C- of course, helping kids to build a strong immunity
  • B vitamins- helps to give kids the energy they need
Try this breakfast recipe in your KES Club or at home this week!
Whole Grain Pumpkin Pancake Recipe
  • 1 1/2 cup – flour, whole wheat
  • 1 teaspoon – baking powder
  • 1 teaspoon – pumpkin pie spice
  • 1/8 teaspoon – salt
  • 1 medium – banana
  • 1/2 cup – pumpkin, canned
  • 1/4 cup – maple syrup, pure
  • 3 large – egg
  • 3 tablespoon – coconut oil
  • 1 1/4 cup – almond milk, unsweetened
  1. First, spray a large nonstick pan with coconut oil cooking spray (or butter) and heat to medium heat.
  2. Next, mix together dry ingredients in a medium-size bowl and set aside.
  3. In a large bowl, mash banana until liquidy. Then, add in eggs, pumpkin, maple syrup, and milk and whisk until smooth.
  4. Slowly add dry ingredients to wet and mix.
  5. Finally add in melted coconut oil and mix until smooth. If your batter feels too thin, add in a few tablespoons of flour and if it feels too thick, add in a few tablespoons of almond milk.
  6. Scoop a heaping ¼ cup of the batter onto your pan and cook for 2-3 minutes on each side or until golden brown.

time: 20 minutes yields: 12 medium pancakes

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

KES Province Wide Smoothie Day!

We are looking forward to our KES Province Wide Smoothie Day tomorrow October 7!  We encourage all of our KES Clubs to serve up a nutritious smoothie tomorrow. Smoothies are a great way to increase our daily recommended Fruit Servings – the bonus is that kids usually think of these as a special treat!

Make it simple – All you’ll need: Frozen Fruit, 100% juice & Yogurt or Milk! Mix and Enjoy!

Click link below for additional recipes!

KES Week Smoothie Recipes – Blog


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

TD Kids Eat Smart Province Wide Walk to Breakfast – Oct 9, 2015

This year marks the 10th anniversary of the TD Kids Eat Smart Province Wide Walk to Breakfast.  Thousands of children, teachers, parents and volunteers will walk on October 9, 2015 to raise money and awareness for their Kids Eat Smart Clubs.  

The TD Kids Eat Smart Province Wide Walk to Breakfast is an opportunity for schools to raise funds and awareness of their KES Clubs.  Every $1 raised is a meal for a child in our schools in Newfoundland and Labrador.  All money raised in a local school goes directly to the KES Club in that school.  Our long time, Sponsor of Walk to Breakfast, TD and our KES Team are proud to join our schools, all throughout the province, to walk in support of their KES Clubs that day!  On October 9 join a Walk to Breakfast in your local school!  For more information please contact your local school or Kids Eat Smart Foundation at 1-877-722-1996 or



Students @ Mary Queen of the World had a great day for a walk this past Friday!

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