Breakfast Banana Pops!

So far this year we’ve been trying to find new ways to keep our KES Club’s menus simple, but still keeping it fun, exciting and yummy. Most kids love bananas, we love bananas – they are affordable, easy and delicious.  The next time bananas are on your menu, try using the below recipe to create something special for your Club!

Ingredients (2 bananas will make 4 servings)

  • Bananas
  • Yogurt of choice
  • Granola (you can make your own or purchase one high in fibre, low in sugar)
  • Additional toppings – coconut shreds, raisins, cereal, etc.
  • Popsicle sticks

Directions

Pour granola into a very shallow dish or plate. Peel bananas, cut in half, and insert popsicle sticks.  Dip into yogurt, and then roll into granola and add-ons (as always, be aware of allergies in your Club).  Place on a parchment or wax-lined tray and freeze.  Serve when frozen.  You can do this the day before you serve.  Enjoy!

breakfast-banana-pops

Recipe adapted from: http://chocolatecoveredkatie.com/2012/06/20/breakfast-banana-pops/

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

 

Simple Fruit Salad

We often hear many of our KES Club Coordinators, school principals and volunteers complain about students not wanting to eat fruit. Then we go to another KES Club and the students absolutely love fruit….why are they so different?   Yes, it could simply be that the children at one KES Club do not like fruit as well as children at another KES Club, but most times it may just be the way it’s served and offered to the children.   Whole fruits are less likely to be eaten by younger children, while older students and youth prefer to grab a whole banana or an apple.  To encourage all students to enjoy fruits at their KES Clubs try making a simple fruit salad – it’s great for all ages, it’s different, colorful and of course delicious.  Fruit salad can be used as a side to another breakfast item, add to cereal, make into a yogurt parfait or just simply eat by itself.  Take some time and try serving a delicious fruit salad at your KES Club. You can even try this at home!

Ingredients

  • 4 to 5 of your KEs Club’s favorite fruit (in season fruits or berries)
  • 100% orange juice to prevent browning of some fruits

Directions

  • Finely chop all fruit. Add together in a large bowl.  Pour a small amount of orange juice to prevent browning of the fruits.  Stir.  Eat alone, serve as a side or add toppings such as yogurt and granola.  Enjoy!

fruit-salad

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

But First…Lets Eat Breakfast!

We’ve all heard that breakfast is the most important meal of the day; the foods we eat fuel our minds and bodies and without breakfast our day just would not start off right. It’s not only important to eat breakfast each morning, but it’s also important to consider what you eat for your breakfast.  Starting your day off with a healthy well balanced breakfast can make all the difference to how you feel, the way you think, your energy and attentiveness throughout the day.  At Kids Eat Smart Foundation NL we truly believe in this.  Many school principals and classroom teachers have stated the difference they’ve observed in their students who often came to school without breakfast, but now enjoy a healthy breakfast at school.  They listen better, are less disruptive and they can focus on their school work, this helps them learn better – every teachers goal, and ours!

To ensure you and your children have a healthy breakfast each day either at home or at your KES Club, please keep this in mind:

  • Your breakfast should be well balanced and include at least 3 out the 4 food groups.
  • When choosing grains, choose whole grains such as whole wheat.
  • When choosing fruits, choose fresh, frozen or canned.  If canned or packaged make sure they are packed in water or 100% juice.
  • When choosing milk products, we always encourage milk, hard cheese instead of sliced/processed cheese and yogurts low in sugar (plain yogurts are also a great choice and can be sweetened naturally).
  • Breakfast proteins often tend to be high in sodium and fat.  Choose healthier options like eggs and peanut butter. If you do choose to eat breakfast meats on occasion, be mindful of your portion size as well aim to purchase low fat and low sodium choices.

An example of a healthy breakfast that includes 3 out of the 4 food groups could look like:

  • Vegetable omelette
  • Slice of whole wheat toast with margarine
  • Sliced oranges
  • Glass of milk

An example of a smaller healthy breakfast, but still including 3 out of the 4 food groups could look like:

  • Yogurt berry parfait made and layered with greek yogurt, frozen berries and granola.
  • Glass of milk

healthy-breakfast

Janel Genge is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Fruit Wraps!

Making a quick delicious breakfast can sometimes be a challenge whether at home or at your KES Club. Finding ways to incorporate vegetables and fruits can also be a challenge.  The recipe below is a great way to serve one or two servings of fruit in one small wrap.  Fruit wraps are great for a morning breakfast at home, an afterschool snack or even at your KES Club, if you have the facilities to do so, if not serve them cold, they will still be delicious that way too.  As always, get the kids involved…they can help roll the wraps!  To save time during busy mornings, prep these the day/night before.

Fruit Wrap

Ingredients:

4 whole wheat tortillas

1/4 cup cream cheese or plain greek yogurt

1/2 cup pineapple, chopped

1 cup strawberries, sliced

1 nectarine, pitted, sliced

1/2 cup grapes, sliced

1 cup granola

Drizzle of honey, or to taste

Directions:

Preheat oven to 350°F. Place tortillas on baking sheet and warm in oven for 5 minutes. Remove from oven. Spread cream cheese or greek yogurt on each tortilla and top with pineapple, strawberries, nectarine, grapes, or any fruit of your choice. Top with granola. Drizzle with honey, if desired. Roll up and cut in half. These can also be served cold.

fruit-wrap

Recipe adapted from: http://www.produceforkids.com/meal-planning/cosmic-fruit-wrap

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

Berry Yogurt Parfait!

Sometimes doing something a little different spices things up for your KES Club!  Try serving yogurt parfaits at your next KES Club breakfast.  Yogurt parfaits are delicious and nutritious as they include yogurt, berries and granola or a healthy whole grain cereal.  Including 3 different food groups from Canada’s Food Guide.

Berry Yogurt Parfait

Ingredients

1 cup yogurt

1/2 cup berries

1/4  cup granola

Directions:

Pour in cup, serve and enjoy!

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

 

Restocking Your Cupboards!

Well the first week of school has almost come to an end. Next week most of our KES Clubs will be restarting and our volunteers will be getting into the swing of things.  When planning and picking up your groceries for next week you may want to make a list of “must haves”.  In addition to the food items on your menu, it’s also important that you have the following on hand to start fresh for the new school year:

  • Cleaning supplies
    • Dish detergent
    • Wash cloths
    • Dry cloths
    • Sanitizing solution (whichever one is recommend by your school)
  • Hairnets
  • Disposable gloves
  • Napkins
  • Disposable bowls, cutlery, cups (if you sue this at your KES Club)
  • Resalable or paper baggies for grab-and-go breakfasts

Good luck with your shopping, we look forward to visiting all of your KES Clubs again this year…see you soon!

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

Welcome Back!

Welcome back to all of our students and teachers – we hope you enjoyed a fun filled summer! For most children throughout the province, tomorrow marks the first day of the school year, an exciting day for most. We want to wish all of the children attending Kids Eat Smart Clubs a very healthy and successful school year.  That being said, to gain success this school year children need to be well nourished and prepared for the school day ahead, they need breakfast!  Here’s a few tips to get you started with your KES Club while getting the kids involved:

  1. Create a menu – ask the kids what items that would like to see on the menu – do a poll to include items that fall within the School Food Guidelines for them to choose from. It’s not necessary to offer a large variety of foods each day, to keep budgets in line stick with Canada’s Food Guide, serving at least 3 out of 4 food groups will be perfect. Always remember to offer fresh fruits and vegetables when possible, as well as milk.
  2. Create a volunteer schedule – don’t forget to ask the kids – kids can be a great help within your KES Clubs!
  3. Register for the TD Walk to Breakfast – One simple fundraiser each school should participate in each year is the Walk – Register today to ensure you get your Prize Packs!
  4. Set a fundraising plan in place – Your KES back to school packages will provide you with some information on this. In addition to TD Walk to Breakfast, don’t forget to participate in this year’s KES Club Breakfast Blitz – there will be two! We’ll send out all of the information you need as we get closer to the dates.

Amalgamated Academy Breakfast Blitz March 17 2

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

 

 

 

Campfire Baked Apples

Today is the first day of September that means its back to school next week and sadly it also means the end of summer. This weekend marks the last unofficial weekend of summer for most of us – Labour Day weekend.  Traditionally, many of us go camping to enjoy the last few days before the business of back to school and back to work.  Campfires are always the center of evening and night time gatherings.  It’s not always easy to find healthy campfire treats, marshmallows, smores and wieners are what we tend to enjoy.  Think outside the box this holiday weekend and try something more nutritious on your campfire.  This campfire baked apple recipe is perfect for a warm treat over the fire, or even a satisfying dessert.  The whole family will enjoy making them and eating them!

Ingredients: 

  • Medium- large sized apples (per person)
  • 2 Tbsp of dried fruit per apple
  • Optional ingredients (chopped nuts, spices – cinnamon, cloves, nutmeg, ginger, mixed spice, vanilla)
  • Cinnamon
  • Blueberries (Fresh or Thawed)
  • Unsalted Butter
  • Maple Syrup (or honey for a healthier choice)
  • Greek vanilla yogurt

Directions:

Core the apples and fill them with the dried fruit.  Add your additional ingredients (ie. cinnamon and chopped nuts). Wrap them in at least 2 layers of foil. Cook apples on the fire for 15-25mins. Once done, place apples in bowls, add butter to them while they are still hot, then finish with berries, a dollop of greek yogurt, a drizzle of maple syrup (or honey) and a sprinkling of cinnamon (or whatever else you like). Enjoy!

campfire baked apples

Recipe adapted from: http://www.bitsquareblog.com/2014/02/simple-bbqcampfire-baked-apples.html

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