Snacking on the Go!

Having the right snacks on hand after school and throughout the summer months is key to ensuring school aged children get the essential nutrients they need to keep their energy up.  Preparing snacks and having them ready to go makes healthy snacking easier for parents and children.  By having healthy snacks on hand we all are less likely to snack on the more tempting snack items we may have in our cupboards.  Here are a few items to have stocked in your fridge and cupboards for quick and healthy snacking after school and all summer long:

  1. Yogurt with cereal or granola
  2. Lean meats with pretzels
  3. Cottage Cheese and fruit
  4. Apples + Peanut butter
  5. Graham crackers & Yogurt
  6. Rice cakes with peanut butter
  7. Cheese strings or cut up hard cheese and whole grain crackers
  8. Fruit Cups packed in water
  9. Frozen fruit for smoothies
  10. Apples, oranges, bananas – staple fruits to have on hand


Information sourced from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart NL.


Summertime Treat

With the sun shining and the warm thoughts of summer, just around the corner, here is a great recipe to try at home or as a treat for your KES Club over the next few weeks.


Unsweetened Greek Yogurt
Rolled Oats


You can really assemble them however you’d like but this is how I’d suggest you do it.    You can combine the yogurt, blueberries, and oats in a bowl and then spoon the mixture in the popsicle makers or you can add the ingredients one at a time like a parfait.

If you don’t have a popsicle mold just use paper or plastic cups, or for smaller versions use an ice cube tray. It’s very simple, just mix the ingredients and place sticks in the middle of the mixture about 30 minutes into freezing them.


Image and Recipe sourced from:

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




Mini Pancake and Fruit Pops

Try this fresh and fun Pancake and Fruit Pop for a breakfast with your KES Club this week!

All you’ll need:

  • Pancake Mix
  • Fruit
  • Greek Yogurt or Low Fat Whipped Cream
  • Skewers


Make mini pancakes on stove top or griddle.  Stack on top of fruit on skewer alternating between pancake, fruit and Greek yogurt. Serve and Enjoy!

pancake pop


Recipe sourced from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

Fruits & Veggies in May!

Knowing what fresh produce items are in season, when you head to the grocery store can not only save you money, but also means that you’ll enjoy  fruits and veggies at their peak! Although we are far away from where most of these items are grown – we do know they are in season and therefore we know that we will get a better product here in NL.  So seek these items this month for prime freshness!


Try serving some of these fruits or veggies at your KES club as something new and exciting for the kids! Some kids haven’t tried many different fruits and vegetables and your KES Club is a great way to have kids try new foods.

Info & Image sourced from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart NL.

Warm Apple Treat!

Don’t forget Apple Day is this coming Friday, May 13, 2016!  We encourage all KES Clubs to take part.  If not on Friday then whichever day suits your KES Club the best.  Serve up nutritious apples in fun ways to help promote nutrition as well as encourage all students to bring $1 along to help support and sustain their KES Club.  Try this warm apple treat in celebration of Apple Day:

Baked Apple Slices


1 large apple, unpeeled and washed

1 teaspoon ground cinnamon


Heat oven to 400 degrees F. Line a large baking sheet with parchment paper. Remove the core and slice the apple. Sprinkle both sides of the apple slices with cinnamon. Place on the baking sheet. Bake 10 minutes on each side or until golden-brown and tender.

baked apple slices

Recipe adapted from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.


Apples with Maple Cinnamon Greek Yogurt Dip

In preparation of next weeks Apple Day, on May 13, here is a delicious and easy recipe you can serve at your KES Club.  We encourage all Clubs to participate in Apple Day – it’s a great way to serve nutritious foods and to also raise funds and awareness for your KES Club.  Over the years many of our clubs have participated in apple day by serving apples in fun ways! Try this great recipe next week:

Apples with Maple Cinnamon Greek Yogurt Dip

  • 1 cup – Greek yogurt, plain
  • 1/2 teaspoon – cinnamon
  • 1/8 cup – maple syrup, pure

Serve With:

  • 2 medium – apple
  1. Mix cinnamon with yogurt; stir in syrup to taste.
  2. Core and slice apples.
  3. Enjoy!


Recipe & Image sourced from: &

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foudnation NL.

Apple Day – May 13, 2016

Kids Eat Smart Apple Day is just around the corner and will be held on May 13, 2016!  This is a great opportunity to serve nutritious apples and to help you raise money for your Kids Eat Smart Clubs.  Promoting apples as a nutritious start to the day is a great way to encourage fruit daily within your KES Clubs!  Serving food in unique ways is a great way to encourage kids to try healthy foods.  Encourage your students to bring  $1 along on Apple Day to help support your KES Club.  All schools that participate in Apple Day will have a chance to win a special prize for their school. Click on link below for some great Apple Day Recipes:

Apple Day Recipes 2016

Holy family Apple Day March 22


Kristin Hedges is Registered Dietitian with Kids Eat Smart Foundation NL.