It’s Giving Tuesday!

First there was Black Friday, then Cyber Monday, and now Giving Tuesday.  It’s a movement started by the UN Foundation to celebrate and provide incentives to give to local or national organization.

At Kids Eat Smart, each day we serve more than 25,000 meals to children throughout our province. Without the support of our partners, communities, local businesses and organizations this would not be possible.  At an average cost of $1 per meal, the cost to support our Clubs certainly adds up. Today, and any day of the year, you can support Kids Eat Smart Foundation NL or a KES Club of your choice by simply going online at or calling our office at 709-722-1996 to donate. Make your donation today!

If you give……..

$5 – Breakfast for 1 child for 1 week

$20 – Breakfast for 1 child for 1 month

$50 – Breakfast for 10 children for 1 week

$100 – Breakfast for 5 children for 1 month

As always, any donation is greatly appreciated. Thank you!


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

The Importance of Calcium and Vitamin D

Calcium and Vitamin D are two nutrients that are very important. We all need to ensure they are in our diet for healthy growth and development, especially for our children.  Calcium helps build and maintain strong bones and teeth, very important for the growing children attending our clubs!  What many people don’t realize is that one of the main roles of vitamin D is to help absorb the calcium in our bodies from the foods we eat.  In turn, eating calcium rich foods can be of no benefit if your body does not have the vitamin D it requires to help you absorb it.  Vitamin D also plays a very important role in our immune system.  Since vitamin D is known as the “sunshine vitamin” and we live in a climate that we get limited sun exposure throughout the year, we may have to consume a little bit extra of the foods that are a good source of vitamin D during the Fall and Winter months.

Below are some Calcium and Vitamin D rich foods that you should try to offer in your clubs, and at home, to ensure that everyone is getting enough:


  • milk, powder milk, cheese, yogurt
  • fortified orange juice (labels will say this)
  • spinach, turnip greens
  • salmon, beans, almonds

Vitamin D: 

  • milk, yogurt, eggs (specifically the yolk)
  • margarine
  • fortified orange juice
  • pork, salmon, trout, tuna

An Example of a nutritious calcium and vitamin D rich breakfast:

  • Scrambled eggs
  • Slice of whole wheat toast with margarine
  • A piece of hard cheese
  • A glass of milk 
  • A side of fruit (berries, banana, apple, etc.)

Information was retrieved from:

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

Apple Pancake Dippers!

As winter approaches, there will be more and more days when you will want to serve up something warm in the morning. Special breakfast items are always a nice way to get the students running to the Breakfast Club in the morning, while still keeping your menu nutritious with fruit, milk and healthy grains.  I came across this recipe recently, and I thought it would be a great spin on the traditional pancake – give it a try!


  • 4 apples, sliced (peeled if desired)
  • 1 batch pancake batter
  • 1 tsp. Cinnamon
  • Cooking spray for pan
  • Yogurt of choice, for dipping
  • Maple syrup, for dipping (optional)


Slice apple. Using a melon baller or small cookie cutter, scoop out the core of the apple slices. Toss apple slices in pancake batter until coated.  In a large nonstick skillet over medium heat, heat cooking spray.  Add apples and cook until bubbles form on pancake batter, approximately 2 minutes.  Flip and cook for 2 more minutes.  Sprinkle with cinnamon.  Serve yogurt of choice (or syrup) for dipping.  Enjoy!


Recipe adapted from:

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

Breakfast Egg Muffins!

Thanks to our friends at Egg Farmers of Canada and our National Partner, Breakfast Club of Canada, many of our KES Clubs will receive egg coupons this week. If you are trying to add creativity to the menu with your eggs and you do not want to serve the basic scrambled and boiled eggs, I found a great recipe you can try.  These Breakfast Egg Muffins will be something students of all ages will want to try!

Ingredients (serves 12)

  • 3-4 pieces whole wheat bread, torn into small pieces (enough to fill muffin tins almost to top)
  • 1 cup shredded cheddar cheese
  • 8 eggs
  • 1 cup milk
  • 2 tsp ground mustard (optional – careful of allergies)
  • 1 tsp ground pepper (or more or less to taste)


  • Preheat oven to 400 degrees F. Grease muffins tins well.
  • Drop bread pieces evenly in muffin tins until they come about ⅔ of the way up the tin.
  • Sprinkle cheese evenly in each tin.
  • Whisk together eggs, milk, ground mustard, and pepper.
  • Pour egg mixture evenly in each muffin tin.
  • Bake for 15-18 minutes or until golden brown on top and cooked through the middle.*Note: You can make these yummy muffins in bulk and freeze them for another time!


Recipe adapted from:

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

Fruity Skewers and Orange Dip

We all know children love eating foods that are quick, easy and can be eaten on the go. What better way to serve nutritious breakfast favorites than on a stick!  These delicious fruit skewers will be a hit at your KES Club.


  • 12 oz. vanilla or plain yogurt
  • 2 tsp honey (if using plain)
  • 1 tsp 100% orange juice
  • 1 tsp orange zest (optional)
  • 1 orange, peeled, segmented
  • 2 tangerines/clementines, peeled, segmented
  • 3/4 grapefruit, peeled, segmented
  • 1 cup red seedless grapes
  • 1 cup green seedless grapes
  • 1 cup strawberries, halved
  • 24 skewers


Combine yogurt, honey, juice and zest in bowl. Mix until well combined. Thread orange, tangerine, grapefruit, grapes and strawberries onto each skewer. Serve up and let the children “dip in.”


Recipe adapted from:

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

Baked Berry Oatmeal!

This past week, in this part of the province at least, mornings have been cold, dark and wet. It’s been a struggle to head out the door to start the day when the weather is awful and you’re frozen!  Children heading off to school in the morning are no different.  When the weather is awful it’s always nice to start your day with something warm and inviting.  I know many of our KES Clubs do not have the means to bake and cook warm dishes, but even toast can be a nice treat sometimes on cold mornings.  However, if you do have the resources at your KES Club, try treating the children to a nice warm breakfast on occasion.  Below is a recipe that will be great for your KES Club or even at home!


Dry Mixture:

  • 2 cups quick-cook oats
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ¼ cup packed brown sugar (optional as you will use honey to help sweeten the mixture as well)

 Wet Mixture:

  • 2 cups milk
  • 2 eggs
  • ½ tbsp vanilla extract
  • 3 tbsps honey (or to taste)
  • 1½ tbsp melted butter/margarine
  • 2 cups frozen mixed berries
  • Additional toppings of choice (ie. raisins, sliced banana, etc)


Preheat oven to 375 degrees. In a medium sized bowl, mix together the oats, baking powder, cinnamon, salt, and brown sugar (optional). Set aside. In a separate bowl, whisk together the milk, eggs, vanilla, honey, and butter/margarine. Layer half the berries in a 2 quart baking dish and top evenly with the dry oat mixture. Pour on the wet mixture and then add the rest of the berries on top along with additional toppings. Bake for 15-20 minutes or until the oats have absorbed the liquid. Serve and enjoy!!

**Note: If there are egg allergies in your KES Club you do not necessarily have to use the eggs.


Recipe adapted from:

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


Switching Up the Grain!

Grain products are a very important part of our daily diet. They provide us with carbohydrates and many other nutrients that give us energy and allow us to partake in our daily activities and tasks.  Canada’s Food Guide recommends that we get most of our grain products by consuming whole grains.   Whole grains are not processed in the way white breads, cereals, and crackers are and therefore are a great source of nutrition when eaten in appropriate portions.

Many of our KES Breakfast Clubs tend to serve the same grains each week; whole wheat bread, bagels, crackers and whole grain cereals such as Cheerios and Mini Wheats. These choices are safe, basic and simple.  We think they are perfect, but if you are looking to switch things up and add some new grain choices to your menu here are some ideas that are fun, different and can still be affordable for your KES Club:

  • Pinwheels made with wholegrain tortilla wraps, yogurt and fruit
  • Homemade trail mix made with various cereals that you have on hand, dried fruits, granola, etc
  • Mini muffins made with whole grain flour and fruit/berries
  • Whole wheat English muffins instead of toast and bagels.  You can make egg and cheese breakfast sandwiches with these…it would be a nice treat, especially for the older students.
  • Use granola to top a yogurt and berry parfait

Switch up the grain and enjoy!!


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