Avocado Egg in a Hole

Trying something new for breakfast is a great way to start your day. Changing up your standard breakfast sandwich to include a few healthy items can make breakfast sandwiches delicious and nutritious. Avocado’s are delicious and packed with nutrients. Did you know an Avocado is a fruit? Some may think due to it’s green hue and savory taste it’s a vegetable but the avocado is technically a fruit, and even more specifically, a single-seeded berry – who knew? Try this breakfast sandwich at home or in your KES Club this week:

Avocado Egg in a Hole


  • 4 bagels halved
  • 8 eggs
  • 4 Avocado, sliced
  • 1 Cup grated cheddar
  • Pinch of Salt and pepper
  • Cooking spray


Make the hole in each bagel a little larger. Coat skillet with cooking spray and heat over medium heat. Brown one side of each half bagel and then flip.  Place avocado slices around the hole in each half bagel.  Pour an egg into each hole.  Add a pinch of salt and pepper.  Sprinkle grated cheese lightly over the top.  Cook until eggs are to your liking.  Place top and bottom bagel halves together.  Then, cut in half.  Serve.

Recipe sourced from: https://www.eggs.ca/recipes/avocado-egg-in-a-hole

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



Mini Strawberry Yogurt Parfait

I was out to a Kids Eat Smart Club this week and saw a great idea for an easy mini yogurt parfait, perfect to serve the kids in the morning. Using a small Dixie cup allows for the perfect portion size for smaller kids. Volunteers in our KES Clubs sometimes struggle with what to serve that’s both quick, easy & fun for the kids. The parfait was served as a grab and go item and the kids just love them! Try this recipe sometime soon at your Kids Eat Smart Club:

 Mini Strawberry Yogurt Parfait

  • Strawberry Yogurt
  • Strawberries (fresh or frozen)
  • Bran Buds
  • Dixie Cups
  • Spoons


Scoop up strawberry yogurt and berries into cups. Sprinkle Bran Buds. Serve as a fun grab and go item.

Image sourced from: Topsail Elementary Kids Eat Smart Breakfast Club

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

Celebrating our KES Club Volunteers!

We are happy to celebrate National Volunteer this week with all of our Kids Eat Smart Club volunteers. We have the support of over 6,100 volunteers throughout Newfoundland and Labrador so we certainly know the importance of volunteers in our community. We would not be able to operate our KES Clubs without them.  They help purchase food, prepare meals, and organize clubs and serve more than 27,000 meals to school aged children in our Province.

We are happy to have partnered with Egg Farmers Newfoundland and Labrador again this year and sent all KES Clubs a token of appreciation for our 6,100 volunteers.  We ask all of our KES Clubs to show their appreciation to our volunteers this week by hosting  “Thank You” events for your volunteers.  Here are some ideas for your KES Club volunteers:

  • Host a Thank You tea for your volunteers
  • Host a Thank You breakfast for your volunteers
  • Host a Thank You assembly at your school to show appreciation to your volunteers
  • Have students prepare cards in appreciation for your KES Club volunteers

On behalf of all of our children and The Kids Eat Smart Foundation board and staff we certainly want to extend our sincerest “Thank You” to all of our KES Club Volunteers!

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

National Grill Cheese Day!

In Celebration of National Grill Cheese Day why not try a grill cheese this week at your KES Club. Many of our clubs like to serve grill cheese once a week to have something warm and comforting for the kids in the morning. We always encourage whole wheat bread to ensure we are getting enough fibre, and hard cheese. Serve with fruit and a glass of milk for a well balanced breakfast. #GrillCheeseSandwichDay.

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

Bagel Crunch!

Schools are always looking for new, fresh menu items for their KES Clubs. We encourage all of our clubs to switch up their menu to include a new menu item the kids haven’t seen before. Changing things up for the kids helps to keep them engaged and excited about attending Breakfast Club each morning. Try this new recipe:

 Bagel Crunch


  • 1 medium whole grain bagel
  • 2 tbsp. light cream cheese
  • 1 small apple, cored and sliced
  • 2 tbsp. maple syrup


Slice bagel in half crosswise and toast if desired. Spread light cream cheese on the inside of each half of the bagel. Top with sliced apple and drizzle with maple syrup.

Recipe sourced from: https://www.cookspiration.com/recipe.aspx?perma=83D3842C565&g=20

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


Great news for NL!

Yesterday our Province got some great news! We now have a new Dial-a-Dietitian service through our local 811 HealthLine. People throughout the province now have access to the services of a Registered Dietitian by phone (811) or via email no matter where they live in Newfoundland and Labrador. Dietitians are available to speak with callers from 9:00am to 12:00pm and 1:00pm to 4:00pm Monday to Friday.

 We are proud to have a Registered Dietitian on staff here at Kids Eat Smart NL to guide our KES Club volunteers  with menu choices as we want to ensure our Clubs are serving the most nutritious foods to school aged children throughout Newfoundland and Labrador. Teaching kids what a healthy breakfast includes is a lifelong  benefit for them. We encourage all of our KES Clubs to serve milk, fruit and a healthy whole grain, this consists of a well balanced diet including at least 3 of the 4 food groups.

 Having more and more access to Registered Dietitians in our Province is key to health promotion and disease prevention, and the health of our Province.


Information sourced from: http://www.releases.gov.nl.ca/releases/2018/health/0404n04.aspx

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


Frozen Yogurt Pops!

With the sun shining today and the snow melting Spring is just around the corner. Trying fun, fresh breakfast menu ideas help kids get excited about eating healthy. Serving items in fun shapes and with colorful wrapping are always a crowd pleaser in our Kids Eat Smart Clubs. Try this fun recipe at home this week with the kids or at your KES Club next week:

 Frozen Yogurt Pops

  • 1 cup plain yogurt
  • 1 medium banana
  • 1 cup frozen mixed berries
  • 1 tbsp honey
  • Fun colored mini muffin liners and popsicle sticks

 Blend all ingredients well. Divide evenly into colorful paper cups. Cover with aluminum foil piercing the foil to insert a popsicle stick into each cup. Freeze and serve.

Recipe and image sourced from: https://www.superhealthykids.com/frozen-yogurt-pops/

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