Happy Birthday, CANADA!

Hosting a Canada Day celebration this weekend?  As we celebrate 150 years of our beautiful Country, many of us will be gathering with friends and family for some fun, games, fireworks and of course food!   If the weather is nice most of us will be sure to have a BBQ or fire in our backyards – please keep in mind that while some of our favorites to cook are delicious, they may be higher in fats, sugars and calories.  To help balance these treats, try serving up some healthy festive Canada day foods.  You can try some of these that I came across (or you can create your own Canada day dishes)….looks fun and something that we all can enjoy!

Canada Day Popsicles

Recipe retrieved here: http://www.exploringhealthyfoods.com/canada-day-popsicles/

Canada Day Salad

Recipe retrieved here: http://happyhooligans.ca/canada-day-salad-tomatoes-bocconcini/

Canada Day Fruit Kabobs

Recipe retrieved here: http://www.frugalmomeh.com/2016/06/canada-day-fruit-kabobs.html

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

Frozen Yogurt Covered Berries!

Throughout the summer we’ll be sharing with you some of our favorite summer treats, nutrition tips and other great recipes.  We can’t let the summer pass by without sharing one of our favorite cool treats – children love them!  Try preparing some of these frozen yogurt covered berries and have them in your freezer and on hand whenever your kids come from inside looking for something a little cool and refreshing.

Ingredients

  • 2 cups of berries (strawberries, blueberries, raspberries, blackberries)
  • 5 cups of yogurt (plain, vanilla or flavored)

Directions

Line baking sheet with parchment paper. Stick a toothpick into a berry to pick it up, and dip it into the yogurt. Use another toothpick to place the yogurt-covered berry onto the baking sheet. Repeat until all berries are covered, leaving space between each on the sheet. Freeze until solid, at least 1 hour. Keep frozen in resealable bags or plastic/glass containers until you serve.

Recipe retrieved from: http://enthrive.com/frozen-yogurt-berries/

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

 

Hello, Summer!

Today our school year officially ends.  We want to thank all of the schools and community centers who have served our children over the school year.  Special thanks to the 6100 volunteers throughout our Province that shop, plan, organize, fundraise and serve the students each day – you are AWESOME!  Don’t forget to continue to follow KES over the summer; try our recipes and get nutrition tips from our Registered Dietitians.

We hope that all of our students, teachers and volunteers have an enjoyable, safe and relaxing summer – we will chat and see you in the new school year!

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

“Cool” Summer Treats!

With the warm weather we are having this week it will certainly be nice to finally get to enjoy some cool treats.  Traditionally we tend to go to ice creams, freezies, popsicles and other sugary cool treats when it’s warm outside.   This summer when you think of cool treats, think nutritious as well.  Try these fruit sorbets as a delicious way to cool down this summer….give them a try (you may not need the honey or use a smaller amount – try to taste before putting the entire recommended amount in)!

Strawberry Sorbet

Servings: 4-6

Ingredients

1 lb of strawberries

¼ cup honey (optional or to taste)

Preparation

  • Clean and remove stems from strawberries
  • Cut in half
  • Transfer strawberries to a parchment paper-lined baking sheet and freeze until hardened.
  • Add the frozen strawberries and honey to a food processor and combine until evenly mixed.
  • Transfer to a loaf pan and transfer to freezer until completely frozen.

Honeydew Melon Sorbet

Servings: 4-6

Ingredients

1 honeydew melon

¼ cup honey (optional or to taste)

Preparation

  • Cut honeydew in half and remove seeds.
  • Cut into slices and remove fruit from the skin.
  • Transfer melon pieces to a parchment paper-lined baking sheet and freeze until hardened.
  • Add the frozen melon and honey to a food processor and combine until evenly mixed.
  • Transfer to a loaf pan and transfer to freezer until completely frozen.

Blueberry Sorbet

Servings: 4-6

Ingredients

1lb blueberries, frozen

¼ cup honey (optional or to taste)

Preparation

  • Add the blueberries and honey to a food processor and combine until evenly mixed.
  • Transfer to a loaf pan and transfer to freezer until completely frozen.

Peach Sorbet

Servings: 4-6

Ingredients

1 lb peaches, frozen

¼ cup honey (optional or to taste)

Preparation

  • Add the peaches and honey to a food processor and combine until evenly mixed.
  • Transfer to a loaf pan and transfer to freezer until completely frozen.

Recipe adapted from: https://www.buzzfeed.com/pierceabernathy/you-wont-believe-that-this-sorbet-only-has-2-ingredients?utm_term=.tqYp9Jr5Bx#.cuQygpVYDv

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

Cleaning Out Your KES Club Cupboards

Well it’s that time of year again…..cleaning out the cupboards of your Breakfast Clubs! If you haven’t already done so, next week it may be a good idea to host a special year end school wide breakfast to get rid of all your breakfast items – especially if you have lots of fresh and frozen fruits, milk, cheeses and bread on hand.  We know the importance that having breakfast has on children’s ability to learn and think, so although there are only a few days of school left, please make sure you still have some foods on hand during breakfast time – there are always those few kids that will need it, even on the last day of school.  Remember if you’re shopping in the next few days, shop smart and only purchase foods you will need!

Here are some suggestions that can help you use the foods you have left in your KES Club:

  • If you have lots of cereal on hand, prepare some small baggies of dry cereal for kids to grab- and- go. Have them in the classrooms next week for kids to snack on if you don’t think they will all be used during breakfast time.
  • If you have lots of fruit (fresh or frozen) make some smoothies by adding some of the extra milk, yogurt or juice that you have on hand as well.
  • Next week, during the last week of school, provide your students with grab-and-go options as it’s much easier to buy smaller amount of foods that maybe used quickly. Set this up where all students can see it when they walk through the school doors, they are more likely to avail of it then.

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

Keeping Our Bodies Healthy and Hydrated

The sun can be damaging to our skin, hair and eyes.  In addition to sunscreen and sun hats, we can help protect our bodies by eating plenty of healthy foods such as tasty berries that tend to be more available in the summer months. Berries such as blueberries, raspberries and strawberries, as well as juicy tomatoes and sweet bell peppers, all provide a great source of antioxidants and vitamins to keep our body healthy.  Likewise, protein rich foods such as fish and lean meats, beans, nuts and seeds help our bodies fight against the harsh sun rays.  Finally, keep your body well hydrated by drinking plenty of water.  Together with a well-balanced diet, these foods will give your body the necessary nutrition to combat the summertime sun and improve your overall health.

Here are some suggestions from our friends at “Eat Great and Participate” on ways to make staying hydrated this summer easy and enjoyable:

  • Keep freezer-safe bottles of water frozen: On summer outings you can grab a bottle that will stay icy-cold all day long.
  • Bring watermelon or orange slices on your next hike or picnic: Vegetables & fruit contain lots of water and are a healthier option than sports drinks.
  • Buy a new reusable water bottle in your favorite color or pattern: Having access to water all day will encourage you to drink more.
  • Infuse your water with your favorite fruits/berries: This will give your water some fun color and delicious flavor!

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

Eating Well During Final Exams

In most schools throughout the province, junior high and high school students have finished their courses for the year and have either started final exams or will be starting in the coming days.  With final exams, comes the long nights of studying, worry and stressing about the exams….and let’s face it for most of our teens, their normal diets and healthy routines have been put on the back burner.  With so much on their minds, students often don’t take the time to eat regular meals, or in some cases, eat at all when studying for final exams.  To keep the mind fueled and the body energized we want to stress the importance of eating well every day, but most importantly in the next few weeks, during exam time.

Students, especially our older students, are more inclined to eat quick ready to go breakfast choices during exam time – they do not want to take extra time sitting down to a meal when they could be preparing for an exam.  Offer some healthy quick choices each day to our students to ensure they are getting the nutrition their bodies require during exam time.  Here are some examples you can serve up:

  • Cold sandwiches – add a protein (chicken, roast beef, tuna, egg) and some other nutritious toppings such as lettuce, tomato, avocado and cheese.
  • Warm wraps or pitas – add some eggs and top with peppers, tomato and cheese.
  • Fruit and yogurt parfait cups – for some extra nutrition use a Greek yogurt and sprinkle on some granola and almonds. 
  • Fruit Smoothies – Frozen or fresh fruit, greek yogurt and add some milk or water and honey
  • Mix veggies – pack up some fresh raw veggies with a side of ranch dip for a quick snack at the library
  • Fruit bowl with a variety of whole fruit
  • Always have some quick snacks on hand such as granola bars, crackers and cheese, whole grain muffins with berries, yogurt cups, trail mix, bottle water and other nutritious quick snacks.

We are wishing all students good luck with their exams! Remember…….

Good Eating = Good Thinking!

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

Fruity Breakfast Parfaits

Breakfast parfaits are always a nice choice for your KES Breakfast Club.  In one little cup you can serve a balance breakfast that includes three out of the four food groups – a healthy grain, fresh or frozen fruit and yummy yogurt.  If you haven’t already done so, give them a try in your KES Club!

 Ingredients

  • Fruit of choice
    • Strawberries
    • Blueberries
    • Raspberries
    • Peaches
    • Others favorites
  • Additional toppings
    • Pecans
    • Walnuts
    • Cheerios
    • Bran cereal
  • Greek Yogurt
  • Granola

Directions

Layer yogurt, berries and granola as many times as you like! Don’t forget to watch out for allergies (ie. nuts and peanuts) of all the children you serve these parfaits to.

Recipe adapted from: https://www.buzzfeed.com/deenashanker/healthy-easy-breakfasts-your-kids-will-love?

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