Happy Halloween!

Happy Halloween to all of our ghosts and goblins! Be safe tonight as you trick or treat. Please find some safety links below.#halloweensafety

Links: https://www.canada.ca/en/health-canada/services/seasonal-food-safety/halloween-food-safety.html


Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.


More Halloween Fun!

Serving up fruit and veggies in festive creative ways can allow students to have fun while enjoying healthy food. Sometimes it can be just as easy to place colorful fruits and veggies in creative shapes to match the occasion. Veggies aren’t always the go to breakfast item, so serving them in fun ways can be a great addition to the regular fruit servings on the breakfast menu. Increasing your servings of fruit and vegetables at each meal can ensure you get the recommended servings each day.

Try this fun way to serve veggies at your KES Club for Halloween:


  • Baby Carrots
  • Grapes
  • Cucumbers
  • Broccoli
  • Round Tray


    1. Place the baby carrots onto the round tray in a pumpkin shape.
    2. Place the olives onto the tray to form the eyes and nose.
    3. Cut the cucumber into slices and arrange to form the mouth.
    4. Cut a few stems of broccoli to form the pumpkin stem.

Image source from: http://www.freefunhalloween.com/halloween-recipes/veggie-tray/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart NL.

Easy Healthy Halloween!

Many of our KES Clubs look to serve something fun and healthy on Halloween.  As Halloween is usually associated with lots of candies and goodies let’s start our kids’ day off right with a healthy breakfast from their KES Club.  Serve up your traditional fruit with an added Halloween twist that day.  Try these neat ideas to make healthy food fun:

Clementine Pumpkin: For smaller kids – peel clementine’s and use celery as a stalk. For older kids – draw pumpkin face directly on peel

Banana Ghost: For smaller kids – peel banana, cut in half, use cheerios as eyes and nose. For older kids – draw ghost eyes and nose directly on peel

Pretzel Brooks: Slice a cheese stick in half and cut several slices into one half of the stick. Shove end of pretzel stick into flat end of cheese stick to make a “broom”.

Recipes sourced from: https://snack-girl.com/snack/halloween-healthy-food/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

Trick-or-Treating – Keep it Fun and Make it Healthy!

Halloween is just two weeks away and by now most of us have purchased, or will purchase in the coming days, treats for our little “trick-or-treaters.” Children love going door-to-door collecting bags of goodies.  As we are aware most of these treats that children receive on Halloween night are not nutritious and are high in calories, fats and sugars. No doubt, we all love a yummy treat or two, especially on Halloween, but there are some healthier options that you can pass out for your treaters and this will be special – they will love it, their parents will love it!

Healthier options can be more expensive. In the days leading up to Halloween try hunting for deals by checking flyers, shop your local dollar stores and other discount stores to see if you can find some creative treats.  It doesn’t have to be food; kids will love something a little different and unique!

Here are some things to look for when hunting for cool and fun Halloween treats this weekend:

– 100% fruit juice packs, fruit cups, fruit juice freezies, fruit snacks & fruit leathers

– Granola bars, popcorn & oatmeal packs

– Halloween stickers, pencils, erasers & stamps

– Glow sticks & mini play dough

– Hair buckles, lip gloss, plastic rings & key chains 

Happy Hunting!!





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

World Egg Day!

October is packed with lots of special events and holidays for our KES Clubs.  Last week we celebrated KES Week, Halloween is in the coming weeks and tomorrow is “World Egg Day.”  We always love to see KES Clubs serving eggs as it aids in the growth and development of our children – eggs are a great source of protein and other nutrients that can sometimes be difficult to get in our diets, especially during breakfast and in schools with many food allergies.  If you don’t have an egg allergy in your school and you provide students with a sit-down breakfast, we do encourage you to add eggs to your menu.  Enjoying eggs as a Meat and Alternative can be a part of a healthy balanced diet – get creative with them!

Try this easy egg recipe – kids will love them!!

Eggs-press Pizza

  • 2 eggs
  • 1 tbsp (15 mL)water
  • 1/8 tsp (0.5 mL)pepper
  • 1 whole wheat pita bread
  • 2 tbsp (30 mL)pizza sauce or tomato or pasta sauce
  • 2 tbsp (30 mL)diced green pepper
  • 2 tbsp (30 mL)sliced mushrooms
  • 2 tbsp (30 mL)diced ham (optional)
  • 2 tbsp (30 mL)shredded part skim mozzarella cheese


Step 1 Preheat oven to 350°F (180°C).

Step 2 Whisk eggs, milk and pepper in small bowl.

Step 3 Spray small non-stick skillet with cooking spray. Heat skillet over medium heat. Pour in egg mixture. As mixture begins to set, gently move spatula across bottom and side of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains. Set aside.

Step 4 Place pita bread on baking sheet. Spread pizza sauce on pita bread. Spoon scrambled eggs over top. Sprinkle green pepper, mushrooms, ham (if desired) and cheese over eggs.

Step 5 Bake in preheated 350°F (180°C) oven until cheese is melted, about 15 minutes.

Recipe sourced from: http://www.eggs.ca/recipes/eggs-press-pizza

Photo from: St. Matthew’s Elementary, Kids Eat Smart Club, St. John’s

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

Fill up your cup!

This neat little trick is something we come across from time to time at our Kids Eat Smart Clubs.  Such a great idea and saves the additional bowl needed to serve your cereal in.  Simply open the spout of your milk container and pour your cereal into the carton.  Kids always love a new creative way to enjoy their breakfast. It could also be a great way to introduce cereal to your KES Club if you don’t serve it already.  This photo was taken by our Regional Coordinator Nickie Shanks at Carbonear Academy!

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

Happy Healthy Thanksgiving!

Thanksgiving is a time to share all the wonderful things we have to be thankful for with our family and friends.  While we enjoy thanksgiving meals and celebrations be sure to include some healthy choices with our menus.  Making healthy eating a priority during holidays can sometimes be hard.  Providing your family with fun and healthy treats can make healthy eating much more enjoyable.

To make this thanksgiving a little more fun and creative at your KES Club or home, try this neat recipe we thought your children would enjoy:

Turkey Fruit and Dip Tray


Turn yogurt dip into a cute turkey fruit and dip tray by arranging the bananas, strawberries, grapes and pretzels
into a tail around a bowl of the dip. Then, use chocolate chips for eyes and a cheese for nose and feet to
complete the turkey. Dip & enjoy!

Recipe adapted from: https://www.pinterest.ca/pin/129126714287469209/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

KES Province Wide Smoothie Day!

This week we are celebrating Kids Eat Smart Week all week long.  As part of the celebrations, we will be having our Province Wide Smoothie Day this Thursday Oct 5.  We encourage all of our KES Clubs to serve up a nutritious smoothie that day. Smoothies are a great way to increase our daily recommended fruit servings – the bonus is that kids usually think of these as a special treat!  Berry smoothies are always a hit, and because many of our Clubs don’t always have access to fresh fruits or berries this time of year, frozen berries are always a great addition to any smoothie.  As well, bananas are usually an affordable fruit that most Clubs can access year round and for that reason we like to add bananas to our smoothies too.

Ingredients (approx 2 servings)

  • 1 cup frozen berries of choice (mixed berries, strawberry, blueberry or raspberry)
  • 1 frozen ripe banana
  • 1/2 cup plain yogurt
  • 1/4 cup water
  • Honey (to taste)

*Be sure to check your school for any allergies before preparing smoothies.


Firstly, adjust ingredients appropriately depending on how many students you will be serving. Combine all ingredients in a blender and blend until a smooth consistency.  Pour up and enjoy!


Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.