Fresh Fish Taco

With many of our fridges and freezers full of fresh fish from the food fishery here in Newfoundland and Labrador, some of us may be  wondering how to serve it up in a healthy way.  Canada’s Food Guide recommends you eat at least two Food Guide servings of fish per week. One serving is equal to 75 grams (2 ½ ounces) or half a cup of cooked fish. Choose fatty fish which are higher in omega-3 fats more often. Here is a fresh recipe I enjoyed this past weekend!

Fresh Fish Taco

  • 1 Old El Paso™ restaurante Baja fish soft taco dinner kit
  • 1/2 cup light mayonnaise
  • 2 tablespoons water
  • 1 lb fresh cod, thawed if frozen
  • 1 tablespoon vegetable oil


  • Shredded lettuce
  • Chopped fresh cilantro or any other herb desired
  • Diced tomatoes
  • Diced pineapple or mangoes
  • Fresh lime wedges

Directions (Altered from original recipe to reduce sodium content)

  1. In small bowl, stir (1/4-1/2 of package) Baja Sauce Seasoning (from dinner kit), mayonnaise and water until well blended; set aside.
  2. Empty (1/4-1/2 of package) Crusted-Fish Seasoning (from dinner kit) into shallow dish or bowl. Cut fish fillets into 10 equal pieces. If fish is dry, moisten with wet paper towel. Place fish pieces on seasoning, turning to coat very lightly on both sides.
  3. In nonstick skillet, heat oil over medium-high heat. Carefully add fish pieces to hot oil. Cook 2 to 3 minutes or until golden brown on bottom. Reduce heat to medium. Turn fish; cook 2 to 3 minutes longer or until golden brown and fish flakes easily with fork (145°F)
  4. Remove Tortillas (from dinner kit) from bag. To heat in oven, wrap tortillas in foil; place on cookie sheet. Bake at 325°F about 10 minutes.
  5. Place fish on tortillas. Top with Baja Sauce, desired toppings and a squeeze of fresh lime juice.

Recipe adapted from:

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

Fruits for the Grill

There are so many healthy recipes and suggestions available for breakfast, lunch, dinner and snacks – which is wonderful! It allows us to have variety in our meals, while still eating healthy: But what about for those of us who have a sweet tooth? When trying to prepare a healthy dessert, many of us are at lost for ideas….we instantly think cakes, pies, pastries, ice cream and many other sweet treats!

Well….how about fruit for the grill? It’s sweet, satisfying and healthy! There are many recipes that you can try with fruits you never thought you’d enjoy on the grill, or as a dessert.

Some fruits that are great for grilling are:

Pineapple · Peaches · Pears · Apples · Plums · Nectarines · Bananas · Berries · Cantaloupe

Try this Grilled Peach Dessert the next time you fire up your grill!

Ingredients (serves 3 people)

  • 3 ripe peaches
  • 1 cup of plain Greek yogurt (to reduce calories you can try fat free)
  • 1 ½ tablespoons of honey (to sweeten yogurt)
  • 1 cup of granola


Preheat grill to medium heat. In a small bowl, mix Greek yogurt and honey and place in the refrigerator.
Once grill is heated, cut peaches in half, remove pits and place cut side down. Close lid and cook for about 15 minutes. You want nice burn marks and the peach to be soft. Remove from grill onto a plate. Add about 1 ½ tablespoons of the Greek yogurt in the pit of the peach where the seed was. Sprinkle about 2 tablespoons of granola on top.

Recipe adapted from:

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


Make it a Picnic!

Not wanting to cook on these gorgeous sunny days?  If you’re like most people, you rather spend the days at the park, beach or any place where you and your kids can take advantage of the sun!  When heading out for the day, although often rushed, you should try to take time to plan your snacks and meals for the day.

While it may seem easier to bring money to buy treats at the canteen, ice cream truck or favorite take-out, it can be just as easy to bring healthy snacks and meals for the day from home….with a little planning, of course! Don’t forget to bring your foods in an isolated cooler or cooler bag and add some ice packs to ensure it stays cool all day.

Snacks are a must on an outing, try some of these:  

  • Fresh fruit
  • Vegetables and dip
  • Yogurt tubes
  • Cheese cubes and crackers
  • Pita bread and hummus
  • Mini homemade muffins (bran, banana, blueberry, etc)

If you’re spending the day, you may want to prepare at least one meal. Keep in mind that you likely won’t have access to heat your meals, so pack foods that you can enjoy cold:

  • Sandwiches (add some chicken breast, eggs, peanut butter, etc)
  • Wraps (chicken, veggie, etc)
  • Homemade cold cut sub (use low sodium meats or fresh meats on a whole grain bun)
  • Salads (green, greek, pasta, etc)

*Don’t forget to stay hydrated, bring some water in thermal containers so it stays cold even in the sun!

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

Strawberry Banana Smoothie Popsicles

Since its strawberry season, why not make use of those delicious berries that you just picked or bought at the local farmers market.  Make them into a delicious refreshing treat on these gorgeous hot days that we are having.  They sound delicious, I’m sure the kids and the whole family will love them….give it a try!


  • 1 cup strawberries, frozen
  • 1 banana, frozen
  • ½ cup greek yogurt, plain
  • ½ cup milk of choice
  • 1 tsp. honey


Add all of your ingredients in a blender and process until smooth. Pour mixture into popsicle mold. Place in freezer for approx. 6 hours. Run popsicle mold under warm water and pop out of mold and serve.

Recipe retrieved from:

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

Frozen Fruit Treats on a Stick!

There are many healthy “cool” treats that you can prepare for your children this summer and one of the simplest one you can do is frozen fruit on a stick – easy, fun, refreshing and delicious.  You can do this with almost any of your children’s favorite fruits, but here are just a few ideas to try:

Frozen Kiwi on a Stick

Idea and picture retrieved from:

Frozen Watermelon on a Stick

Idea and picture retrieved from:

Frozen Pineapple on a Stick

Idea and picture retrieved from:

Frozen Berries and Grapes on a Stick

Idea and Picture retrieved from:

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

Cheddar BBQ Chicken Foil Packet

I always love to cook over the fire when I’m at the cabin or camping, it just tastes so much better…and its fun!  This Cheddar BBQ Chicken foil packet meal sounds delicious; I may give it a try myself this week at the cabin.  Cook it over a fire or on your grill this summer, at home or when camping.  Give it a try!

Ingredients (serves 4)

  • 4 boneless skinless chicken breasts (slice them before cooking)
  • 8 oz. Cheddar Cheese, shredded
  • 4-6 Baby Potatoes, thinly sliced
  • 2 c Broccoli, cut into small pieces
  • 1 ear Corn, cut into ½ inch slices
  • ⅓ c BBQ sauce
  • Other favorites to add (onions, mushrooms, bell peppers, cauliflower)


  1. Heat grill or if using your campfire, keep fire burning until temperature is quite hot.
  2. Cut 4 sheets of aluminum foil large enough to wrap around the chicken and add-ins.
  3. Place one thin sliced boneless skinless chicken breast on each sheet of foil.
  4. Add baby potatoes, broccoli, corn, BBQ sauce and anything else you wish to add to each foil packet.
  5. Place foil packets on grill or in fire and cook 20-30 minutes or until chicken is cooked through.
  6. Open foil packets and sprinkle with cheese letting it melt before serving.

Recipe Adapted from:

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

Lunches and Snacks for Summertime Camps!

Is your child attending summer camp(s) this summer?  Unfortunately many of these camps do not include snacks or lunch and take place in facilities that do not have cafeterias; in some cases vending machines are available, which we all know do not offer the most nutritious choices.

Packing snacks and lunch every day for your child to take with them can feel like a chore….are you running out of ideas of what to pack, how much to pack and healthy choices that your child will enjoy?  Keep in mind that at many of these camps your child is active playing sports, hiking, games, etc and therefore the amount of food he/she needs will likely be greater than during school where they are sedentary for most of the day.  It’s important to include snacks and lunches that are filling, a good source of energy, protein, fibre and lower in the unhealthy fats and simple carbohydrates/sugars that can cause them to be tired and irritable.  As for beverages, water is always the best choice!  Try fruit infused water as we shared in an earlier blog this week.

Here are some ideas of things you can pack for your child’s summer camp:


  • Bowl of fruit with yogurt – sprinkle some granola for extra energy and fibre
  • Vegetables and a low fat dip
  • Fresh fruit and veggies already cut and cleaned are always a great choice
  • Fruit cups in its own juice or water
  • Whole grain crackers with cheese or peanut butter (if allowed)
  • Trail mix that includes granola, dried berries, dry cereal and a variety of nuts (if allowed)
  • Homemade muffins made with whole grain flour
  • Baggies of dried whole grain cereals


  • Chicken wraps or pitas with veggies and cheese
  • Sandwiches (tuna, egg, chicken, roast beef, peanut butter)
  • Chicken Quesadillas
  • Homemade subs – avoid process meats by adding leftover chicken or beef and top with some hard cheese and veggies
  • Garden salad – add some chicken and some sort of nut for extra protein and energy
  • Pasta with vegetables (spaghetti, linguini, mac and cheese) – add some chicken or beef
  • Homemade soup cooked in advance and frozen and put in portioned containers are great additions to the lunch box

Please keep in mind the resources available to either warm your child’s food or keep it cool will depend on what you pack. Just like school, make sure any allergies are considered.

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

Fruit Infused Water

Water should be our main beverage choice throughout the day, but ensuring we drink enough water each day can be a task for all of us.  This proves to be difficult for many people even more so during hot summer months when it’s more important than ever to keep hydrated.  When we choose our beverages we need to avoid those sugar filled beverages that provide us with empty calories.  Replace sugary beverages with fruit infused water, fresh or frozen fruit will work.  Get your kids involved, have them choose their favorite fruit, with a few ice cubes and then just add water – this can be their go to drink this summer and all year round.  Your fruit options are endless; oranges, lemons, strawberries, blueberries, grapefruit, raspberries, peach, etc.  My favorite is mixed frozen berries!  To make things fun, have your children try a different fruit infused beverage each week to see what fruit they enjoy the best!

Picture sourced here:

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