Happy Easter!

With all holidays I like to include a festive, fun and healthy breakfast for my kids at home. It starts their day off with a full belly and adds some added excitement to the already exciting morning. Serve up this cute bunny to your kids on Easter morning. You can get creative and use whatever fruit you have on hand for the eyes, ears and whiskers. Serve your pancake bunny with scrambled eggs and milk to drink and you’ll have a balanced breakfast to start Easter off with a well balanced meal.

All you’ll need:

  • Pancake mix
  • Bananas for ears
  • Blueberries for eyes
  • Raspberries for nose
  • Apple slices for whiskers and mouth

Recipe sourced from: https://www.pinterest.ca/pin/AdGoY1EdIbe_sPdRO8A-fShV1bst92wMxN7YaTm52X_dQk6fH3zHj4M/

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

Springtime Smoothie!

Spring has arrived! With the sun shining and the snow melting we can see the light at the end of the tunnel. Spring is a great time to introduce new fresh menu items into your Kids Eat Smart Club. Smoothies are always a welcomed addition to our Clubs. Many clubs serve smoothies once a week to change things up. Serving smoothies allows us to ensure we are getting the right number of fruits and veggies in the run of a day. Be sure to include fresh or frozen fruit, milk or 100% juice and yogurt if desired. Many Clubs make smoothies from the leftover fruit they have each week. Try this Smoothie in your KES Club this week:

Berry Banana Blitz Smoothie

Ingredients

  • 1 cup 100% orange or apple juice
  • 1 1/2 cups frozen raspberries
  • 1 banana, chopped
  • 1 cup frozen blueberries
  • 1/4 cup vanilla yogurt 

Instructions

This smoothie is a great way to enjoy some fruit on the go with the nutritious additions of ground flax and yogurt.  Choose your favourite fruit and change up the flavours easily. Kids will enjoy measuring fruit out and buzzing up their snack in the blender.

Step 1 In a blender pour in fruit juice. Add raspberries, banana, blueberries and yogurt.

Step 2 Puree until very smooth.

Step 3 Pour into glasses to serve.

Recipe & image sourced from: http://www.cookspiration.com/recipe.aspx?perma=86AF8C2AB7F&g=2

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

Fun Fruit Kebabs

Kids always love a fun fruit kebab. You can really use any fruit you like along with some yogurt for dipping. Making fruit fun and interesting for kids encourages them to choose fruit more often and allows them to get excited about healthy eating. Try this fun recipe in your KES Club this week:

Fun Fruit Kebabs with Maple Cinnamon Yogurt Dip

Ingredients

  • 8 Strawberries, halved
  • 2 Peaches or nectarines, sliced into 8 wedges
  • 2 bananas, peeled and each cut into 8 pieces
  • 1 cup Greek Yogurt
  • 2 tbsp pure maple syrup
  • ½ tsp ground cinnamon

Instructions

Step 1 Pierce fruit onto small skewers alternating fruit.

Step 2 Yogurt dip: In a bowl, whisk together yogurt, maple syrup and cinnamon. Serve with fruit kebabs.

Recipe sourced from: http://www.cookspiration.com/recipe.aspx?perma=fPy7X8FFnnW&d=25&i=3&s=4

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

Nutrition Month – The Potential to Bring us Together

In Celebration of Nutrition Month we are giving tips from the campaign all month long. The theme this year is “Unlock the Potential of Food!”. The fifth topic is The Potential to Bring us Together. As Newfoundlanders and Labradorians we know that food brings us all together. From family gatherings to birthday parties, in every celebration we know food is usually involved. This theme shows us the importance of sharing meals because it opens dialogue, connects people and helps us eat a more balanced diet. It’s an enriching experience for people of all ages to share meals — from children to older adults. For more information about the campaign visit http://www.dietitians.ca

Try this recipe together at your KES Breakfast Club this month:

Cheesy Butterfly Quesadilla

Ingredients

    • 2 small whole wheat flour tortillas
    • 2 slices cheddar cheese
    • 1small tomato, thinly sliced
    • 1 large leaf romaine lettuce
    • carrot sticks
    • grapes
    • blueberries

Making your snack into a fun shape or animal can be a new way to enjoy it. By cutting your quesadilla and using some other vegetables, you can create this tasty butterfly snack.

Step 1 Place one of the tortillas on a plate. Top with cheese, tomato and lettuce. Place remaining tortilla on top

Step 2 Cut into 4 quarters and separate slightly. Place grapes in middle of quesadilla for body. Place carrot sticks and blueberries as antennas.

Information sourced from: https://www.dietitians.ca/Downloads/Factsheets/NM2018-FactSheet-05BringTogether-EN.aspx

Recipe sourced from: http://www.cookspiration.com/recipe.aspx?perma=E7EA384E0F6&d=21&i=2&s=1

Image sourced from: http://www.creativekidsnacks.com/2013/03/21/butterfly-quesadilla-weekly-kids-co-op/?_szp=214693

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

 

Nutrition Month – Potential to Heal

In Celebration of Nutrition Month we are giving tips from the campaign all month long. The theme this year is “Unlock the Potential of Food!”. The fourth topic covers the Potential to Heal. As a Dietitian, I know the importance of a healthy diet and believe in the potential of food to enhance lives and improve health. Food can help to promote healing and help to manage certain conditions, such as diabetes, celiac disease, heart conditions, cancer and more. Feeding our kids nutritious food from the start can be a great preventative measure to all of these conditions! Giving our kids a healthy start to their day helps them learn better and perform well in school.

Try this fun recipe this month in Celebration of Nutrition Month:

Yogurt Granola Mountain

Ingredients

  • ½ cup plain non fat Greek yogurt
  • 1 ice cream cone
  • 1¼ cup low fat granola
  • ½ cup sliced strawberries and raspberries
  • half pear, cored and diced half

 

Instructions

Step 1
Place yogurt in a mound on a plate. Place ice cream cone on top to look like a mountain.

Step 2
Sprinkle granola all around. Place strawberries, raspberries and pear around the base of mountain.

Information sourced from: https://www.dietitians.ca/Downloads/Factsheets/NM2018-FactSheet-04Heal-EN.aspx

Recipe sourced from: http://www.cookspiration.com/recipe.aspx?perma=3D222CD5D60&d=25&i=3&s=4

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

 

Nutrition Month – Potential to Prevent

In Celebration of Nutrition Month we are giving tips from the campaign all month long. The theme this year is “Unlock the Potential of Food!”. The third topic covers the Potential to Prevent. This topic discusses how a healthy balanced diet can lower the risk of developing chronic disease. Instilling healthy habits at a young age can help children develop lifelong healthy eating habits over a lifetime. Starting your children with eating a balanced diet that includes lots of fruits and vegetables can help to prevent chronic disease later in life.  We encourage all of our KES Clubs to serve fruits and vegetables every day. Try this fun recipe at your KES Club this week to ensure kids are getting their proper fruit servings at Breakfast Club:

Apple Blueberry Smoothie

Makes 2 servings

Preparation Time: 5 min

Ingredients

    • ½ cup plain yogurt (1% M.F)
    • 1 ripe banana
    • 11 apple, cored, peeled and chopped
    • 1½ cup fresh or frozen blueberries
    • ¼ cup100% orange juice

Kids love snacking on apples so why not add one to your next smoothie! This one is a winner with fresh tasting apple and blueberries to brighten your day. This is a perfect portable snack for the car on your way to a game after school.

Instructions

Step 1
Place yogurt, banana, apple, blueberries and orange juice in a blender. Cover and puree until smooth.

2012 Kids Recipe Challenge winning recipe: Honorable Mention!

Information sourced from: https://www.dietitians.ca/Downloads/Factsheets/NM2018-FactSheet-03Prevent-EN.aspx
Recipe sourced from: http://www.cookspiration.com/recipe.aspx?perma=E6A772E5D5B&g=2

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

Nutrition Month – Potential to Discover

In Celebration of Nutrition Month we are giving tips from the campaign all month long. The theme this year is “Unlock the Potential of Food!”. The second topic covers the Potential to Discover. This topic discusses how we can inspire children to discover foods in their own way. Inspiring children to shop, cook and prepare foods from a young age can help set them up for a lifetime of healthy eating habits. Here are some tips from www.dietitians.ca to help get your kids excited about healthy eating:

Five Tips for Cooking with Kids:

  1. Pick a recipe together: Children need to be part of the plan from the beginning, and it helps if they prepare something that they love to eat. Shop for groceries together too!
  2. Incorporate learning: Build on lessons they learn in school, such as math, social studies, media literacy, spelling, science and reading. Younger children can practice fine motor skills.
  3. Keep it fun! Imaginative play helps children get deeply involved. Make a theme night or turn your kitchen into a restaurant or reality cooking show.
  4. Be a role model: If you’re excited, they will be too. Try a new food, describe the flavour and be adventurous to inspire young eaters.

Try this recipe with your kids at home or at your Kids Eat Smart Club:

Monterey Jack and Egg Pita Pockets

Makes 4 servings

Ingredients

    • 1/2 cup pizza sauce, no salt added
    • 4eggs, scrambled
    • 1/2 cups your choice of vegetables (zucchini, bell peppers, celery, green onions, etc.)
    • 6oz Canadian Monterey Jack
    • 15 whole wheat mini-pitas (or 4 large pitas), cut in half12 to 15

Instructions

Step 1 Mix pizza sauce, eggs, vegetables and Monterey Jack.

Step 2 Stuff pita halves with the mixture.

Information sourced from: https://www.dietitians.ca/Downloads/Factsheets/NM2018-FactSheet-02Discover-EN.aspx

Recipe sourced from: http://www.cookspiration.com/recipe.aspx?perma=tYgcRJWMtvw&g=32

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

 

 

Celebrating Nutrition Month!

March 1st marks the first day of National Nutrition Month. We are always excited to spread the message of Nutrition all year round, but especially during this month. The theme for this year’s Dietitians of Canada campaign is “Unlock the Potential of Food!”  The theme covers a number of topics that I will discuss in my blogs this month! The first topic discusses the Potential to Fuel. This means staying energized and making sure to plan nutrition snacks throughout your day. All snacks should include 2 of the 4 food groups from Canada’s Food Guide. For more information on the Dietitians of Canada Nutrition Month campaign visit www.dietitians.ca

We always encourage our KES Clubs to serve healthy foods from Canada’s Food Guide and encourage fruits and veggies with all our daily menus.  A breakfast menu should include 3 of the 4 food groups. You can try this healthy recipe in celebration of Nutrition Month at your KES Club:

Make ahead Berry Breakfast Parfait

Ingredients

  • 1 cup large-flake rolled oats
  • 1/4 cup chopped almonds, pecans or walnuts (optional)
  • 1 tbsp. ground flax seeds (optional)
  • 1 1/2 cup2% plain yogurt
  • 1 1/2 cup2% vanilla yogurt
  • 2 cups blueberries, sliced strawberries and/or raspberries                                                                                                                        Refrigeration time: 8 hours

Instructions

Step 1
In a skillet over medium heat, toast large-flake rolled oats and nuts (if using), stirring constantly, for 2 to 3 minutes or until golden and fragrant. Immediately transfer to a bowl and let cool. Stir in flax seeds (if using).

Step 2
In a bowl, whisk together plain yogurt and vanilla yogurt.

Step 3
Alternately layer oat mixture, yogurt and berries in four individual 1-1/2-cup (375 mL) reusable containers with lids or tall glasses. Seal with lids or cover with plastic wrap and refrigerate for at least 8 hours or up to 2 days.

Info & Recipe sourced from: https://www.dietitians.ca/Downloads/Public/NM2018-Ambassador-toolkit-Eng.aspx & http://www.cookspiration.com

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