Breakfast Sliders

I love sliders, but I’ve never thought about making them for breakfast – what a great treat for an early morning arrival to school.  I understand not all of our KES Clubs have the means to do this, but it’s certainly a great option if you have access to a stove and oven.  This would be a hit with junior high and high school students.  Add a glass of milk with a side of fruit and you have a very filling, nutritious and satisfying warm breakfast – give it a try, coordinators and volunteers!

Ingredients (serves 10)

  • 10 whole wheat rolls
  • 1/2 red bell pepper
  • 2 cups spinach
  • 3 green onions (optional depending on student preference)
  • 1 Tbsp olive oil
  • 8 eggs
  • Sliced or shredded hard cheese (low sodium)
  • 3 Tbsp honey mustard (optional)
  • Low sodium thinly sliced ham (optional)

Directions

Chop bell pepper, spinach, and green onions into small pieces. Saute in 1 tablespoon olive oil over medium high heat for 5 minutes, until soft.  Meanwhile, whisk eggs together. Pour into vegetable mixture after veggies are cooked and continue to stir until eggs are fully cooked.  Salt and pepper to taste.  Preheat oven to 350°F. Cut rolls in half horizontally so that the bottoms are separate from tops. Place the bottom half of the rolls in a 9×13 baking dish. Spread a layer of honey mustard on the roll bottoms, if desired. Layer on cooked eggs with veggies, ham, and then cheese. Cover with the top half of the rolls.  Bake for 25 minutes at 350* F, until cheese is melted and rolls are browned.

Healthy-Breakfast-Sliders-23-768x1152

Recipe adapted from: http://www.superhealthykids.com/healthy-breakfast-sliders-recipe/

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

 

Fun French Toast Sticks with Pineapple Orange Toppings

To continue the celebrations of Nutrition Month 2017, here’s another fun recipe from Dietitians of Canada’s Cookspiration recipe page.  It may not be a recipe that you use often in your KES Club, but if you regularly cook eggs, pancakes and French toast, this is a recipe you can try on occasion.  These French toast stripes and fun topping will have the children begging for more!  This recipe serves approx 4 full servings, but you may adjust recipe for the amount of children you will expect to attend your Club that morning.

Ingredients

French Toast

  • ½ cup of milk
  • 2 eggs
  • 2 tsp granulated sugar (or less)
  • ½ tsp grated orange rind
  • 1 tsp vanilla
  • ½ tsp ground cinnamon
  • 1 cup bran flakes
  • 4 slices whole grain bread

Pineapple Orange Topping

  • 1 tsp soft non-hydrogenated margarine
  • 2 tsp granulated sugar (or less)
  • 1 large orange, peeled and chopped
  • 1 cup diced pineapple

Instructions

In a large bowl, whisk together milk, eggs, sugar, orange rind, vanilla and cinnamon.  Place bran flakes in a plate.  Dip a slice of bread in egg mixture and coat both sides well.  Dip one side of the bread into bran flake mixture.  Heat a nonstick skillet or griddle over medium high heat and spray lightly with cooking spray.  Cook coated bread slices, bran flake side down, for about 3 minutes or until golden.  Turn over and cook for another 2 minutes or until golden.  Repeat with remaining bread slices.  Place French toast on a baking sheet and keep warm in a preheated 120°C (250°F) oven.  Meanwhile, in another nonstick skillet, melt margarine and sugar over medium- high heat.   Add orange and pineapple and bring to a simmer for 2 minutes to warm through.  Cut each French toast slice into 4 sticks and serve pineapple orange topping on the side or on top.

Fun.French.Toast.Sticks.with.Pineapple.Orange.Topping.ipad

Recipe retrieved from: https://www.cookspiration.com/recipe.aspx?perma=kJqh2ScxlQ5&d=8&i=7&s=1

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

Very Green St. Patrick’s Day Fruit Salad!

Newfoundlanders and Labradorians love to celebrate St. Patrick’s Day – green clothes, green food, green everything!  In your KES Clubs, as part of this week’s St. Patrick’s Day celebrations you can be festive too.  Decorate your Club, serve healthy “Irish” breakfast foods or simply “go green”!  Try this Very Green St. Patrick’s Day Fruit Salad at your KES Club this week, they’ll love it!

Ingredients

  • Kiwis
  • Green pear
  • Green grapes
  • Green Apples

Instructions

Wash all fruit. Peel the kiwis and slice into small pieces. Remove all grapes from stem.  Cut the pears and apples into chunks.  To prevent the apples from browning, you may want to soak the apples in apple juice or lemon juice before adding to the fruit salad.  Mix all fruit in a large bowl and divide fruit salad in clear plastic cups so that green is visible to the children. green-salad-in-bowl

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

It’s National Cereal Day!

March 7th is recognized as National Cereal Day.  Cereal is the staple food for most of our KES Breakfast Clubs.  Students enjoy cereal every day in our Clubs – cold cereal, hot cereal, dry cereal – they LOVE it all!  While cereal may be the go to food for our Clubs, we want to ensure we are serving healthy choices to our students.  The question “what cereals are we allowed to serve” is a common one we get from our volunteers who shop each day for their KES Clubs.  To help you select the best cereals when shopping, these are some rules of thumb to consider for cereals that can be served daily:

  • Choose whole grain cereals
  • Total fat per serving, less than 3 g
  • Total sodium per serving, less than 240 mg
  • Total fibre per serving, more than 2 g
  • Total sugar per serving, less than or equal to 9 g (aim for lower)
  • Total iron per serving, more than or equal to 20% daily value

*amounts are based on 30 g or 125 ml serving size*

Some cereals suggested by NL School Food Guidelines that are allergy friendly in most schools are:

  • General Mills Original Cheerios
  • General Mills Multigrain Cheerios
  • Kellogg’s Raisin Bran
  • Kellogg’s Mini Wheats
  • Post Shreddies
  • Quaker Instant Oatmeal (original)

national cereal day

Information retrieved from: http://www.livinghealthyschools.com/school_food_guidelines.html

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

Banana Yogurt Jam Wrap Up!

Happy Nutrition Month, everyone!  As we celebrate Nutrition Month at KES, we will continue to share with you some great nutrition tips and healthy recipes.  Below is an easy recipe that you can try at your KES Clubs or even at home for the whole family.  I found this recipe on Dietitians of Canada’s “Cookspiration” webpage…you can even download the app for daily recipe ideas and suggestions. Enjoy!

Ingredients

  • 2 Tbsp plain Greek yogurt
  • 1 Tbsp Strawberry Jam (no added sugars)
  • 1 small whole wheat tortilla
  • 1 small banana

Directions

In a small bowl, stir together yogurt and jam. Spread evenly over tortilla and place banana along edge and roll up. Cut in half to serve. This is quick to prepare and kids can have fun mixing the jam and yogurt and rolling up the wrap.  Adjust the recipe depending on how many children you are serving and the desired serving size for each.

banana.yogurt.jam.wrapup-ipad

Recipe retrieved from: http://www.cookspiration.com/recipe.aspx?perma=3710CA60418&d=5&i=1&s=1

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