Healthy Canada Day Party Snack!

Often times just making healthy food fun and exciting is a great way to get kids excited about healthy eating. Especially in summer kids are looking for something easy to grab and snack on. Try serving fruit salad in a waffle cone for your kids!  Are you wondering what to bring to your Canada Day party tomorrow? Bring fruit salad and waffle cones for an easy grab and go snack for everyone!

All you’ll need:

  • Fruit Salad (apples, strawberries, bananas, grapes, melons, blackberries, blueberries)  * to make it a Canada Day theme just take strawberries & bananas for a festive themed treat.
  • Waffle Cones

Then just have the kids scoop up there fruit salad just like an ice cream!


Recipe and Image sourced from:

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




Frozen Fruit Kabobs

In keeping with our warm weather – kids sometimes search for a nice frozen treat on hot summer days. Rather than reach for the often unhealthy option of popsicles and freezies – why not try this healthy frozen treat as a great alternative.  You can use the following fruit or what whatever fruit you have on hand.

All you’ll need:

  • Strawberries
  • Bananas
  • Grapes
  • Wooden SkewersDirections: Rinse and cut fruit it small pieces, place on skewers, place on tray lined with parchment paper and freeze. Serve with their favorite yogurt for dipping!


frozen fruit kabobs

Recipe sourced from:

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



Freezer Smoothie Packs

Having things ready to go over the summer for the kids to run out the door and play will be key to ensuring they are getting the nutrition they need. Have these easy freezer smoothie packs stored in the freezer for easy access to a delicious breakfast. The only preparation you will need is to portion out greek or regular yogurt into ice cube trays and freeze beforehand to add to your frozen berry blends!

All you’ll need:

  • 1/2 banana, cut up into 1-inch pieces
  • 1/4 cup non-fat plain Greek yogurt, frozen (about 2 frozen cubes)
  • 1 cup mixed frozen fruit (mangoes, pineapple, strawberries)
  • 1 cup spinach packed
  • 1 to 1 & 1/4 cup water OR milk (cow, almond, coconut, whatever kind you like)


  1. In a zip-top sandwich bag, add banana pieces, frozen yogurt cubes, and mixed frozen fruit. Squeeze out the air and zip the bag shut. Place in freezer. Repeat for additional packs.
  2. To prepare: Pour 1 to 1; 1/4 cup water or milk in a blender. Add one frozen smoothie pack and blend until smooth, adding extra water or milk if desired to preferred consistency.

Yield: 1 smoothie pack makes one 2-cup smoothie


Image and recipe sourced from:

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

Cleaning out your KES 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.Filling our KES Cupboards

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

Frozen Yogurt Bark!

Try this fun recipe at home this summer or as a special treat for your KES Club this week!  It’s a simple recipe that you can get the kids involved in making.

Strawberry Blueberry Frozen Yogurt Bark

  • 1 cup plain yogurt (we use whole milk)
  • 1 tablespoon maple syrup
  • 1/4 cup blueberries
  • 4 strawberries sliced

Mix the yogurt with maple syrup and place onto a parchment lined cookie sheet. Top yogurt with blueberries and strawberries. Freeze for 6-8 hours or overnight. Break up and serve.


Recipe Sourced from:

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

Needing Fuel for Final Exams!

With many of our students preparing for final exams throughout the province and in the coming weeks, they may be feeling very overwhelmed and busy. Often the first thing to fall to the wayside when we are busy is eating!

Research shows students can concentrate better on a full stomach, so eating breakfast during this stressful time is all the more important.

Providing Breakfast Club during exam time can be one of the most important times to provide breakfast.  We encourage all clubs to keep breakfast service up and running all throughout the year but especially during this time.  Students need this nutritious start to the day more than ever during this busy and stressful time.  Offering a simple grab and go menu could be a great option for these mornings.

Sample Grab-and-Go Menu:

  • Apples, Bananas, Clementine’s
  • 250ml Milk (1% or 2%)
  • Yogurt Tubes
  • Bags of Whole Grain Cereal
  • Cheese Strings
  • Granola Bars (no chocolate coverings, or chocolate chips)

Remember, our students need fuel for their minds, during exam time!!

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