Cleaning out your KES Fridge’s & Cupboards!

Well it’s that time of year again… out the fridge & cupboards at your Breakfast Clubs! Be sure to discard or donate any leftover food you may have in your KES Club. Some items may have shelf life to hold over the summer months but be sure they are properly sealed and stored.

 Here are some suggestions for closing up your KES Club for the summer:

    • Cleaning out cupboards and pantries (check expiry dates, wipe out cupboards, ensure foods are properly stored if expiry date brings you to Sept 2018).
    • Cleaning out fridges and freezers (check expiry dates, wipe out fridges and freezers, ensure foods are properly stored if expiry date brings you to Sept 2018).
    • Clean out toasters, blenders and other KES equipment to ensure they are properly cleaned before storing for the summer.
    • Any leftover food that cannot be saved donate or discard.
    •  Thanks to all of our dedicated KES Club Volunteers and enjoy your Summer Vacation – See you in September!

Kristin Hedges is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Apple Berry Breakfast Crisp!

This is a recipe that will certainly be a warm treat at your KES Breakfast Club this week.  With the summer weather trying to make it’s way through we find ourselves extra cold dreaming of those warm summer days, which are hopefully just around the corner! This is a great one pan recipe for your KES Club. This recipe can be easily prepared in bulk and served hot or cold. Try this recipe at your KES Club this week as a year end fun breakfast or try it at home over the summer on a chilly summer morning.

Apple Berry Breakfast Crips


  • 4 cups thinly sliced peeled apples (about 4 medium)
  • 2 cups fresh or frozen blueberries or sliced strawberries
  • 1/4 cup firmly packed brown sugar
  • 1/4 cup frozen orange juice concentrate, thawed
  • 2 tablespoons all‑purpose flour
  • 1 teaspoon ground cinnamon
  • 1 cup Quick Oats
  • 1/3 cup (5 tablespoons plus 1 teaspoon) margarine or butter, melted
  • 2 tablespoons all‑purpose flour


  1. Heat oven to 350°F. Spray 8‑inch square glass baking dish with non‑stick cooking spray.
  2. For filling, combine all ingredients in large bowl; stir until fruit is evenly coated. Spoon fruit into baking dish.
  3. For topping, combine all ingredients in medium bowl; mix until crumbly. Sprinkle evenly over fruit.
  4. Bake 30 to 35 minutes or until apples are tender. Serve warm with yogurt, if desired.

Recipe & Image sourced from:

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

Summertime Fruit Smoothie!

With the sun shining outside this is the perfect time to serve up a delicious and nutritious smoothie.  Smoothies are always a hit with our KES Clubs. Kids love smoothies and they are a great way to increase our fruit and veggie intake.  We usually like to keep the Smoothie Recipe simple and easy for our KES Clubs. A few ingredients are usually all that are needed  for a delicious smoothie: Fruit, Yogurt and Milk. Try this fun recipe below:

Summertime Fruit Smoothie


  • 1 cup Greek yogurt
  • 1 1/2 cups frozen sliced peaches
  • 1 cup frozen raspberries
  • 3 1/2 tablespoons honey
  • 3 cups ice
  • 1 1/2 cups pineapple chunks
  • 1 cup watermelon chunks
  • 1 banana


  1. Blend yogurt, peaches, raspberries, and honey together in a blender until smooth; add ice, pineapple, watermelon, and banana. Blend until smooth.

Recipe & Image sourced from:

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




Fun & Easy Mini Pancake Skewer!

Anything that is fun for kids to grab and go is usually a hit with our Kids Eat Smart Breakfast Clubs.  This is a great recipe that can be used at any of our KES Clubs and you can mix and match the fruits you choose to put on your skewer – anything goes, the more fruit the better! The key will be creating the tiny pancakes on a griddle and getting the fruit prepared to place on the skewer. Try serving the skewer with yogurt for dipping and milk to have a well balanced breakfast at your KES Club this week.  This also makes a great grab and go for those busy  weekend mornings.   

Mini Pancake Skewers


For the pancakes

  • 1 medium egg
  • 1/2 cup all-purpose flour or whole wheat flour
  • 1 tablespoon sugar
  • 1/3 cup whole milk
  • 2 tablespoons unsalted butter – melted
  • 1/2 teaspoon cinnamon
  • 1 teaspoon vanilla extract (optional)

For the skewers

  • 1 cup small strawberries – washed
  • 1/2 cup blueberries – washed
  • 1/2 cup raspberries – washed
  • 1 medium banana – cut into thin slices
  1. In a medium bowl, beat the egg. Add in all the other ingredients and mix until well combined.
  2. Heat a griddle on medium heat and coat it with a bit of oil.
  3. The easiest way to get mini-pancakes is to fill the batter into a squeeze bottle with a narrow spout (for example, one of the plastic red ketchup bottles at diners). Squeeze out the pancake batter so they are about the 1-inch (2.5-cm) in diameter. If you don’t have a squeeze bottle, you can drop the pancake batter on with a small spoon. Form about 8-10 pancakes at a time, so you give yourself enough time to be able to flip the pancakes over before they burn.
  4. Cook the pancakes until bubbles start forming on the surface and the bottom is a light golden brown, about 1-2 minutes. Flip and cook for another minute, until the flip side is also a light golden brown.
  5. Skewer the mini pancakes and the fruit onto a cocktail stick, alternating between the mini pancakes and fruit.
  6. Serve with yogurt for dipping.

Recipe sourced from:

Image sourced from:

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

Fun Fruit Salsa!

One of my favorite snacks in the summer time is fruit salsa. It’s so easy to prepare and a fun way to incorporate fruit into snack time. It’s also a great way to get kids to try new fruits they may not have tried before. There are many ways you can make fruit salsa but this recipe is especially delicious as it uses many different tasty fruits.  You can try this at your KES Club breakfast to encourage kids to eat more fruit by serving it in a fun a different way.

Fun Fruit Salsa


    • 1 cup finely chopped fresh strawberries
    • 1 medium navel orange, peeled and finely chopped
    • 3 medium kiwifruit, peeled and finely chopped
    • 1 can (8 ounces) unsweetened crushed pineapple, drained
    • 1 tablespoon lemon juice
    • 1-1/2 teaspoons sugar

Cinnamon Chips

  • 10 flour tortillas (8 inches)
  • 1/4 cup butter, melted
  • 1/3 cup sugar
  • 1 teaspoon ground cinnamon

Recipe & Image Sourced from:

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


Berry Pinwheels

Kids always love something fun they can grab and something that looks appealing for them to eat. This is an easy recipe which includes lots of berries. Sometimes kids don’t like fruit on it’s own so introducing fruit in fun ways can help kids get excited about eating foods they may not try.  We often find kids eat what their friends are eating.  It’s amazing to hear from parents that their child tried a new fruit or vegetable at their KES Club for the first time. We encourage all of our KES Clubs to serve fruits and vegetables each day, and we also encourage them to experiment with new fruits!

Berry Pinwheels

What You’ll Need:

  • 2 8″ whole wheat flour  tortillas
  • 4 tbsp. cream cheese
  • 1 cup strawberries, blueberries or raspberries


1. Spread 2 tbsp. of cream cheese evenly over each tortilla.

2. Chop the berries into small pieces and divide them evenly between tortillas.

3. Roll tortillas tightly and slice into six pieces each. Makes three pinwheels per serving.

Recipe & Image sourced from:

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

Simple Summer Apple Dessert

With summer on the horizon I found this fun and healthy dessert you can try at your KES Clubs or at home over the summer months.  Including fruits and vegetables with every meal is so important to ensure we get enough servings from the Canada’s Food Guide each day. Even including fruit in a healthy way with dessert is great way to get kids excited about healthy eating. This recipe is so simple and easy, and is a great one to include the kids in the kitchen to help prepare. Simple ingredients and great to serve with a barbeque on a nice summer day.

 Simple Summer Apple Dessert

 Ingredients (serves 4)

  • 4 medium – apple
  • 1/2 tablespoon – butter, unsalted
  • 1 tablespoon – cinnamon
  • 1/4 cup – oats, dry
  • 2 teaspoon – brown sugar


1.Chop the apples.

2.Add all ingredients to a microwave safe bowl. Microwave on high for 1 minute.  Take out and stir.  Return to microwave for 3-4 more minutes, or until apples are tender.

 Recipe and image sourced from:

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