Banana Blueberry Pancakes!

Tomorrow we celebrate “Pancake Day!”   Many of our KES Clubs do not serve pancakes on a regular basis but we do have some Clubs that serve this special treat on what we call “Pancake Day”.  Even if you have a grab and go type of KES Club you can still make some delicious pancakes for your students – gather some griddles and some extra volunteers and serve a special pancake treat.  Tomorrow you may wish to try this delicious pancake recipe, it sounds super delicious and nutritious…enjoy!

Ingredients

  • 1 cup whole wheat flour
  • 1/2 cup all-purpose flour
  • 2 Tbsp sugar (can reduce)
  • 2 Tsp baking powder
  • 1/2 Tsp salt
  • 1 large egg, lightly beaten
  • 1-1/4 cups fat-free milk
  • 3 medium ripe bananas, mashed
  • 1 Tsp vanilla extract
  • 1-1/2 cups fresh or frozen blueberries
  • Yogurt for topping
  • Maple syrup (optional)

Directions

This recipe makes 14 regular size pancakes.  In a large bowl, combine the flours, sugar, baking powder and salt.  Combine the egg, milk, bananas and vanilla; stir into dry ingredients just until moistened.  Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; sprinkle with blueberries.  Turn when bubbles form on top; cook until second side is golden brown.  Serve with yogurt and sliced bananas if desired (syrup optional).  

Blueberry-Banana-Pancakes

Recipe retrieved from: http://www.tasteofhome.com/recipes/banana-blueberry-pancakes/print

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

Chilling and Refrigerating Foods

At KES we often get questions from our volunteers regarding food storage, how long foods can be in the fridge and how long foods can be frozen.  Food safety is a priority of all our KES Clubs and we try our best to ensure that all volunteers are educated on this, but as with anything there are always things that we are unsure of.  Refrigerating and freezing foods is a very common topic of uncertainty with our volunteers and that is why they often reach out to us and ask.

Here are some guidelines when refrigerating and freezing foods that you may be serving in your KES Clubs:

  • Refrigerate fresh fruits and vegetables that need refrigeration when you get home. This includes all pre-cut and ready-to-eat produce.
  • Make sure your refrigerator is set at 4 °C (40 °F) or lower and your freezer at -18 °C (0 °F) or lower. This will keep your food out of the temperature danger zone between 4 °C (40 °F) to 60 °C (140 °F) where bacteria can grow quickly.

refridgerating and freezing foods

Information retrieved from: https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-food-storage.html#a5

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

Breakfast Trail Mix

Serving the same menu, cereals, fruits and other breakfast items, can get boring. This is even more true for our “grab and go” Breakfast Clubs.  Volunteers are often challenged on finding new items to serve due to limited space and preparation area.  While still serving the same items, you can “mix” them up by making a delicious trail mix treat for your students.  Children always enjoy this in our KES Breakfast Clubs! You may also want to try this at home.

Ingredients

  • 1/2 cup granola
  • 1/4 cup raisins
  • 1/4 cup banana chips
  • 1/2 cup cereal (cheerios, chex, mini wheats, etc)
  • Shredded unsweetened coconut (to taste)
  • Misc additions (yogurt chips, sunflower seeds, other dried fruits, etc)
  • Large Bowl
  • To-go baggies or cups

Directions

In a large bowl mix all ingredients together with a spoon or use your hands. Portion into to-go baggies or cups.  Serve and let the students enjoy!

*Adjust ingredient amounts based on number of students you serve.

breakfast trail mix

Recipe adapted from: http://www.instructables.com/id/Nut-Free-Trail-Mix/

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

 

Tortilla Breakfast Pizza

February 9 – the day the world celebrates pizza, it’s “National Pizza Day!” What better way to celebrate than making a homemade delicious pizza.  Since most of our KES Clubs are Breakfast Clubs, try celebrating by making delicious breakfast pizza!  Since the actual day is today, you may be a little late – but better late than never.  This recipe is a recipe that you can serve all year around at your KES Club.  Make it fun and set up a buffet style table where the students can add their own toppings!

Ingredients

  • Small whole grain tortilla wraps
  • Scrambled eggs
  • Bell peppers, chopped
  • Mushrooms, chopped
  • Grated low-fat cheese
  • Salsa or tomato sauce (low sodium)
  • Other additional toppings of choice (i.e. onions, pineapple, etc)

Directions

Scramble eggs, chop peppers and mushrooms and grate the cheese. Warm tortilla shells in oven or microwave.  Place all toppings in bowls.  Allow students to take a tortilla shell and add their own toppings.  If desired, can reheat with all toppings in microwave or oven (this may only be practical for a small amount of students).  You can always prep these ahead of time too and have them ready to go when the students arrive at Breakfast Club.  Enjoy!

tortilla berakfast pizza

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

Valentine Fruit Kabobs!

Valentine’s Day is just around the corner and all we see when out and about are heart shaped chocolates and candy.  It’s been a tradition to celebrate Valentine’s Day with sweet treats, even in our schools. It’s a great time to try something new and refreshing. You can still treat your children at your KES Club, but keep in mind the foods we serve should always be full of good nutrition.  As a special fun treat, serve up some valentine themed foods this week and next!  Try these fun Valentine Fruit Kabobs – kids always love eating foods that look a little fun and different.

Ingredients                                                                                                    

  • Watermelon
  • Cantaloupe
  • Honeydew
  • Yogurt
  • Kabob sticks (avoid ones with pointed ends)

Instructions

Using a heart shape cookie cutter; cut watermelon, honeydew and cantaloupe into shapes. Insert fruit onto sticks and serve with yogurt.

valentin fruit kabobs

Recipe adapted from: http://www.mirabellecreations.com/2014/02/healthy-valentines-day-treats.html

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