Fun Summer Snack

Try this fun summer snack at your next barbeque or back yard party. More often then not snacks at parties are usually high in fat and high in salt.  To entice kids to choose the healthier options – having items such as the Watermelon Pizza available may allow them to choose the healthier option. Bring along this fun summer snack to your next party and the kids are sure to love it.

Watermelon Pizza

  • Watermelon sliced
  • Bananas
  • Blueberries
  • Coconut

Add bananas, blueberries and coconut to watermelon round. Slice and enjoy!

Watermelon pizza snack

Recipe & Image sourced from:http://www.cdispatch.com/lifestyles/article.asp?aid=43044

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

Packing Snacks for your Summer Road Trip

When planning your summer road trip sometimes the last thing we think to pack is healthy snacks. It’s important to think ahead and have them packed and ready to go.  This will help you avoid stopping for unhealthier snacks along the way.  Here are some simple ideas that won’t need much effort to pack – all you’ll need is a few reusable containers, some ice packs and a small cooler or insulated bag to keep foods fresh and safe.

Summer Road Trip Snacks:

    • Carrots with low fat ranch dip
    • Hard Cheese and grapes
    • Yogurt tubes and apple slices
    • Homemade trail mix (raisins, almonds, peanuts, shreddies, with a few chocolate chips for a treat)
    • Pre-popped low fat popcorn and celery sticks with peanut butter
    • Fruit cups packed in water with whole grain crackers
    • Lots of Lots of Water!!!

Having these foods on hand in a small cooler in the back seat will allow you to provide healthy snacks for your kids when they get hungry.

road trip

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

Campfire Banana Taco Roll

Campfires always seems to be the center of any camping trip, maybe it’s because of those delicious treats we like to cook over them. Traditionally, campfire foods are high in fat, sugar and sodium, usually not the healthiest choices. This weekend instead of indulging in those “not so healthy” treats, try making something new, something more nutritious like these CAMPFIRE BANANA TACO ROLLS!

Ingredients
1 soft flour tortilla (whole wheat for more fibre)
1 banana
Peanut butter
Blueberries (chocolate chips as a sweet treat)

Directions
Spread the tortilla with peanut butter. Peel the banana and place it on top of the peanut butter in the tortilla. Sprinkle on some blueberries or chocolate chips. Roll it up. Place in foil wrap and let it cook over the campfire for 3 to 5 minutes. Let cool and serve. Enjoy!

banana.Campfire

Recipe adapted from: http://www.realfamilycamping.blogspot.ca/2012/10/new-camping-recipe-banana-tacos.html

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Cost Efficient Snacking

With budgets on the minds of many families these days, at Kids Eat Smart Foundation NL, we are always trying to come up with ways to serve healthy meals or snacks on a budget.  We always encourage our KES Clubs as well as families at home to buy items in bulk and prepare items ahead of time so they are easily accessible and convenient for kids to grab and go. When comparing pre packaged snack items to whole food snacking the costs can be much cheaper when purchasing whole foods in bulk (by whole foods I mean fruit, vegetables, hard cheese, milk products, etc). For example.  Cheese and cracker packages can be much less nutritious and a  lot more expensive then buying a block of cheese and a box of crackers to have on hand as snacks for the kids.  If you get the kids to help you put the snacks together it’s a great activity and they are more likely to eat them because they helped in the preparation!

cheese

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

 

Fresh Fruit Infused Water

Ensuring we drink enough water each day can be a task for adults and children.  During hot summer months it is more important than ever to keep hydrated and to avoid sugar filled beverages.  Replace sugary beverages with fresh fruit infused water.  Try your child’s favorite fruit, either fresh or frozen, with a few ice cubes as a refreshing drink this summer.  The options are endless: oranges, lemons, strawberries, blueberries, grapefruit, raspberries, apples, etc.  Make it fun and have your children try a different fruit infused beverage each week to see what fruit they enjoy the best!

Kid Fruit Water

Idea and Image sourced from: http://www.cbc.ca/beta/news/canada/nova-scotia/iwk-no-longer-selling-pop-or-juice-1.3620622, https://www.pinterest.com/pin/272116002458288784/

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

Triple Berry Summer Salad

Adding fruit to salads is a great way to add extra fiber to your already nutritious salad.  Plan a day to go berry picking with this kids this summer and come home to make this Triple Berry Summer Salad.  Getting kids involved with making healthy foods can allow them to get excited about healthy eating.  Feel free to substitute the berries in this recipe to whichever berries are in season!

Triple Berry Summer Salad

Ingredients

  • 9 ounces spinach
  • 1 cup strawberries
  • 1 cup raspberries sliced
  • 1 cup blueberries
  • 1/2 cup sliced almonds toasted
  • 1/3 cup basil chopped
  • 1 avocado chopped
  • 4 ounces Goat Cheese
Preparation

1. Divide baby spinach between plates then top with berries, almonds, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. I recommend strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.

triple-berry-summer-salad-2

Recipe and image sourced from: http://iowagirleats.com/2013/05/29/triple-berry-summer-salad/

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

 

Portable 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!  (If the weather doesn’t cooperate move your picnic inside and set up your picnic in the family room.  The kids will love it! ) 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 your kids 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 foods cold.

portable picnic

Image sourced from: http://www.meetthedubiens.com/2013/12/cute-lunch-idea-sandwich-on-a-stick.html

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

 

Watermelon Slush

What could be better then a nice healthy slush on a hot summer day?  To avoid the convenience store sugar filled slushies try this homemade minimal ingredient slush with the kids for a mid day snack.

Juicy Watermelon Slush

Ingredients
  • 4 cup – watermelon
  • 1 fruit (2″ dia) – lime
  • 1/2 cup – coconut sugar
Directions

1. Add the watermelon, lime juice, and coconut sugar to the jar of a blender and blend until smooth, about 1 minute. 2. Pour the liquid into a shallow freezer-safe dish, cover, and place level in the freezer. 3. After 1 hour remove the watermelon mixture from the fridge and use a fork to scrap any ice that has formed. Replace the lid and return to the freezer. 4. After an additional 2 hours remove the watermelon mixture from the fridge and use a fork to scrap any ice that has formed. The slush should be done or just about done now (depending on your freezer and how thick the mixture was in the container). Serve if everything is uniformly icy or return the freezer and scrape with a fork one final time before serving. You may need to let the mixture sit at room temperature for a few minutes before re-scraping and serving.watermelon-granita

Recipe and image sourced from: http://www.superhealthykids.com/3-ingredient-juicy-watermelon-slush/

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