Dessert for Breakfast!

Many of us have a sweet tooth and love to enjoy dessert after our meals. While most desserts tend to be high in fats, sugars and calories, there are some desserts that we can treat ourselves to that are both nutritious and delicious.  What makes this dessert recipe even better is that it can be eaten for breakfast.  Try these dessert tacos; serve them at home for dessert or even at your KES Club for breakfast.  Using whole grain flour, fresh or frozen fruits and yogurt can provide the students at your KES Club with a filling and nourishing start to their day!

Ingredients

  • 2 eggs
  • 1/2 cup milk
  • 1/2 cup water (or a little more until it’s a consistency you like)
  • 1/4 tsp salt
  • 2 Tbsp canola oil
  • 1 cup whole wheat flour
  • Yogurt
  • Fresh or frozen berries

Directions

Mix all ingredients together (except yogurt and berries). Pour 1/3 cup of batter onto skillet and cook until both sides are browned and middle is cooked through.  For the filling use plain, greek, or vanilla yogurt and berries.  Serve up and enjoy!

dessert tacos

Recipe adapted from: http://www.superhealthykids.com/dessert-taco/

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

Homemade Frozen Fruit Cups

We all know how hard it can be to get fresh fruit and berries during the winter months. While we struggle with it in larger areas, it`s even more challenging in some of our remote and rural communities where we have KES Clubs.  We always say that frozen and canned (if there are no sugars added) is as good as fresh – although, quality, taste and texture may sometimes be a little different, but certainly still a delicious and nutritious choice.  The next time you shop or place an order for your KES Club stock up on frozen fruits and berries (especially if they are on sale).  You can make a variety of great breakfast and snacks with frozen fruit.  Each week throughout the winter, especially, try getting a couple of your volunteers together to make these yummy fruit cups to serve to your students:

Ingredients

  • 16 ounces frozen strawberries or mixed berries, thawed
  • 16 ounces frozen mixed fruit, thawed
  • 16 ounces frozen blueberries
  • 2 (20 ounce) cans crushed pineapple, undrained (you can use frozen pineapple as well)
  • 2 (11 ounce) cans mandarin oranges, undrained
  • 6 bananas, diced ( yellow but not too ripe)
  • 1/3 cup lemon juice ( bottled is fine)
  • 100% pineapple juice and orange juice (to taste)

Directions

Combine all ingredients in a very large bowl. Portion in cups or small containers.  You can freeze if you wish and thaw slightly before freezing so they are slushy when you serve them OR serve as is with juice (not slushy).  Enjoy!

frozen fruit cups

Recipe adapted from: http://www.food.com/recipe/frozen-fruit-cups-278998

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

Fun & Healthy Yogurt Buttons!

Making healthy foods fun and exciting for kids can encourage them to choose healthier options more often. Sometimes children say they don’t like a particular food, but if offered in a different or creative way they may try it and like it!  A while back, we shared this fun and delicious recipe with you.   Many of our KES Club Coordinators told us how much they loved these – they were easy to make and children love them.  In case you missed it the first time around, we are sharing it with you again.  Check out this simple idea as a neat snack for your kids to try after school!

Ingredients

  • Any flavor of Greek yogurt

Instructions

  1. Fit a small zip top plastic bag over a cup.
  2. Spoon in the yogurt.
  3. Snip one corner of the bag and pipe onto cookie sheets.
  4. Place in freezer and freeze for 1 hour or until completely hard and frozen.
  5. TIP: For easy removal line the cookie sheet with parchment paper.
  6. Scrape off using an offset spatula or a regular metal spatula.
  7. Place in an air tight container.
  8. Store in the freezer until ready to serve.
  9. To make them extra delicious you can top them with strawberry or blueberry!

yogurt buttons

Recipe retrieved from: http://www.ladybehindthecurtain.com/frozen-yogurt-buttons/

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

Fundraising the HEALTHY Way!

Funding for Kids Eat Smart Foundation Newfoundland and Labrador is provided thanks to the generosity of the Government of Newfoundland and Labrador, Corporate Partners, Service Organizations and our School Community.   Every school year, schools raise over $1 million to support their Kids Eat Smart Clubs.   Many KES Clubs do amazing work in their local communities to help fundraise for KES Clubs – from the annual KES TD Walk to Breakfast, Breakfast Blitz, school dances, and monthly donations, the amount of support is amazing.  In addition to the traditional ways to fundraise, hosting a healthy school fundraiser can be a great option. Here are a few great ideas: 1) Community Breakfast: Invite members of the school community to have breakfast with the students in exchange for a small fee or a donation. 2) Creative Cookbooks: Create and print a cookbook with your school’s favorite healthy recipes and ideas from your breakfast club. Approach local businesses to purchase advertising space in the cookbook. 3) Wake-up and Walk for Breakfast: Host a walk-a-thon or a dance-a-thon that includes school and community members. Have each participant raise funds for their participation, with all proceeds going back into the breakfast program. Include friendly competitions between students and teachers to up the ante.

Many of our schools continue to do fun, healthy and unique fundraisers and we are very proud of each of you. The next time you plan to fundraise for your community try to think “healthy and fun” – you’re sure to get others involved and interested in your fundraising event.

Information retrieved from: Breakfast Club of Canada

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

Kids Helping in the Kitchen!

Allowing your child to help you cook and be a part of what’s being served at your home for dinner can be so valuable, it can embed values and skills that can last a lifetime. When children are exposed to cooking and preparing nutritious foods at a young age it will help them make better food choices as they get older.

This is also true for children in our KES Clubs.  Student volunteers are a great asset to your KES Clubs and it gives them responsibilities as it relates to the preparation and service of breakfast each morning.  Involving students is a wonderful addition to your Kids Eat Smart Clubs.   Many students start volunteering at their Clubs in primary and elementary and continue to do so as they move on to Junior High and Senior High, it just becomes a part of their daily and weekly routines – they love it!

Here are some ways children can help in the kitchen:

–        Wash the fruits and vegetables

–        Choose the spices of choice

–        Let them be your special helper by asking them to collect items out of the fridge and cupboards

–        Stirring ingredients

–        Let them invent a new recipe for a smoothie or salad

–        Have them choose a food from each food group that will make up a delicious meal

–        Depending on their age, let them use small appliances like a toaster, blender, cheese grater or can opener

Try this with the children in your life and in your KES Clubs, they will have a blast and they will be a great help to you!

EP4

Information retrieved from: www.eaTracker.ca & www.eatrightontario.ca

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

 

Banana Oatmeal Breakfast Cookies

While we understand that many of our Kids Eat Smart Clubs do not have the proper equipment, space or time that allows their volunteers to bake food for their children, we do have many that can, and do! If you enjoy baking fun and new recipes for your KES Club, these muffins are perfect!  Serve these at your next breakfast; the students will love them, a nutritious and delicious treat for all ages!

Ingredients (12 servings)

  • 2 cups quick oats, uncooked
  • 2 ripe bananas
  • 1 cup unsweetened applesauce
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • ¼ tsp salt
  • Optional add-ins – raisins, craisins, nuts/seeds

Directions

Preheat oven to 350°F. Mash bananas. Add remaining ingredients and mix together. Mixture will be quite wet. Prepare cookie sheets with parchment paper. In the palm of your hand, roll a large spoonful of dough together to make a ball. Once on prepared cookie sheets, press down to flatten slightly. Bake for approximately 25 – 30 minutes, or until golden. Let cool on cookie sheet for 5 minutes and then transfer to cooling rack. Be careful, cookies will be fragile until fully cooled. Store in airtight container for up to a week. The cookies freeze well and can be made ahead of time. Enjoy!

banana-oatmeal-breakfast-cookies-2

Recipe retrieved from: http://www.breakfastclubcanada.org/banana-oatmeal-breakfast-cookies/

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

 

 

After School Activities and Snacking

Today, children spend more time between school and extracurricular activities than they do at home. After a busy day at school, many kids have evening events like hockey, dance, piano, girl guides, or swimming.  So, as important as it is for them to eat well at school, such as at their Breakfast Club, we need to also ensure they are also eating healthy after school.  If you find it challenging and are constantly wondering what to give your child as they head off to their after school activities, you should try some of these suggestions.

Number one rule, “avoid quick snacks such as those you can get at a vending machine, canteens or corner stores”. When on the run, try these healthy snack ideas:

  • Fresh fruit such as bananas, apples, clementines and sliced melons with a piece of hard cheese or yogurt cup
  • Cheese (hard cheese, cheese string, babybell, etc) and crackers
  • English muffin with hard cheese or peanut butter
  • Yogurt or yogurt tubes with dry cereal
  • Fruit smoothie made with frozen berries, milk and yogurt
  • Homemade trail mix that includes oats, granola, almonds, dry cereal and dried berrieschildren-playing-sport

**Avoid buying high calorie and high sugar drinks such as juice, pop and sports drinks. Don’t forget to bring along a water bottle filled with cold water.  Water is the best choice to help hydrate your child after sports!

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