Good Morning Egg Roll Up!

What could be better then a nice warm egg wrap to start your child’s day! Wraps appear to be a go to item for kids as they can easily grab them on their way to class or enjoy them with friends at their KES Club.  Wraps are also a great way to get your extra veggies, as you plan your meals.  This is another great recipe featured with the new Canada’s Food Guide.

Good Morning Egg Roll Up


  • 1 egg or 2 egg whites
  • 30 mL (2 tbsp) diced red bell pepper
  • 30 mL (2 tbsp) grated zucchini or carrot
  • Pinch fresh ground black pepper
  • 1 small whole grain flour tortilla
  • 15 mL (1 tbsp) grated light old Cheddar or Swiss cheese


  1. In a small bowl with a fork, beat together egg, red pepper, zucchini and pepper.
  2. Spray a small 20 cm (8 inch) nonstick skillet with cooking spray and place on medium heat. Pour egg mixture into pan, swirling pan to coat evenly. Let cook for about 2 minutes or until edge is light golden. Using a spatula, lift around edges and flip egg over and cook for another 30 seconds or until set and light golden.
  3. Slide egg onto flour tortilla and sprinkle with cheese. Roll up and enjoy!

Recipe sourced from:

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

Meal Planning is Key!

Another message the new Canada’s Food Guide promotes, which resonates with Kids Eat Smart NL is meal planning.  If anyone knows the importance of meal planning it’s our KES Clubs Coordinators.  We encourage all of our clubs to make a plan daily, weekly and monthly.  When serving the number of kids our clubs serve each day it’s so important to plan ahead.  Here are some tips from Canada’s Food Guide for meal planning:

Meal planning from start to finish in 4 steps

Use these 4 steps to help you plan your meals.

  1. Decide what to eat

Write down your meal and snack ideas:

  • Get recipe ideas from:
    • web sites
    • cookbooks
    • magazines
    • friends and family
  • Scan grocery flyers for healthy foods on sale
  • Check your fridge, freezer and cupboards for foods you have
  • Look to see what foods need to be used up before they go to waste
  1. Make your grocery list

Write down the foods you need for your meal plan:

  • Keep a grocery list handy and write down items as you run out of them
  • Organize your grocery list by headings that match the sections of the store
  1. Go Shopping

Buy the foods on your grocery list:

  • Use your list to navigate the aisles
  • Stick to your list to:
    • reduce food waste
    • save money and time
    • cut down on impulse buys
  1. Start Cooking

Stick to your plan:

  • Post your meal plan where everyone can see it
  • Give everyone a job to help with the meal plan

Stick with these tips to help preparing for meal planning for your KES Club.

Information sourced from:

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


Sharing a Meal of Strawberry Pancakes!

Here at Kids Eat Smart NL we are so thrilled with the release of the new Canada’s Food Guide.  One message that resonates with our KES Clubs is “Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.” We know the importance of kids starting their day not only with a healthy breakfast but with sharing a meal with their friends and teachers in a supportive environment.  Kids are able to come to breakfast clubs at their schools all around Newfoundland and Labrador and enjoy a meal with friends, teachers and staff each morning.  We know the benefit this offers to our kids and are proud to know the emphasis the new Canada’s Food Guide is putting on sharing meals together.

Canada’s Food Guide 

We are featuring a recipe this week from the new launch of Canada’s Food Guide.

Strawberry Pancakes

• 250 mL (1 cup) whole wheat flour
• 125 mL (1/2 cup) all purpose flour
• 30 mL (2 tbsp) granulated sugar
• 10 mL (2 tsp) baking powder
• Pinch ground cinnamon
• 375 mL (1 1/2 cups) skim milk
• 1 egg
• 30 mL (2 tbsp) canola oil
• 10 mL (2 tsp) vanilla
• 250 mL (1 cup) diced fresh strawberries

1. In a large bowl, whisk together whole wheat and all purpose flours, sugar,
baking powder and cinnamon.
2. In another bowl, whisk together milk with egg, oil and vanilla. Pour over flour
mixture and stir to combine. Stir in strawberries.
3. Spray griddle or nonstick skillet lightly with cooking spray. Heat over medium
heat. Using 60 mL (1/4 cup) measuring cup, pour batter onto hot griddle. Cook
for about 2 minutes or until bubbles start to appear on top. Flip over and cook
for another minute or until light golden brown. Repeat with remaining batter.

Recipe sourced from:

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


Berry Oatmeal Bake!

We often get Kids Eat Smart Club coordinators and volunteers looking to serve something different at their KES Clubs.  This recipe is great to try on a cold winter’s morning.  It’s easy to cook in batches and a warm treat for the kids too.  This simple recipe includes whole grains and berries, and great way to start the day at your KES Club; Try it!

Berry Bake Oatmeal

  • 2 teaspoons unsalted butter
  • 1 1/4 cups old-fashioned rolled oats
  • 1 tablespoons light brown sugar
  • 1 2/3 cups 2% milk
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1/3 cup old-fashioned rolled oats
  • 1/3 cup light brown sugar
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon whole-wheat pastry flour or unbleached all-purpose flour
  • 1/8 teaspoon ground cinnamon
  • 12 ounces frozen mixed berries, thawed (2 1/2 cups frozen; 1 1/2 cup thawed)
  • 2% Greek yogurt or low-fat milk, for serving, optional


  1. Preheat the oven to 350 degrees F. Grease a 2-quart baking dish or 8-inch square baking pan with the butter.
  2. For the oatmeal: Stir together the oats, sugar and 1/8 teaspoon salt in a large bowl. Whisk together the milk, egg and vanilla  in a medium bowl. Pour the milk mixture into the oat mixture and stir well to combine.
  3. For the topping: Stir together the oats, sugar, butter, flour, cinnamon and 1/8 teaspoon salt in a medium bowl until evenly combined.
  4. To assemble: Pour the oatmeal into the prepared baking dish. Arrange the berries (including any juices) over the oatmeal. Sprinkle with the topping. Bake until lightly browned and just set, about 50 minutes. Let cool on a rack for 10 to 15 minutes. Serve warm with a dollop of yogurt or a splash of milk.

Recipe sourced from: 

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

Grab and Go Veggies Dippers!

The key to serving veggies at your KES Club is having them easy to grab and go for the kids.  If you are preparing them at home or at your KES Clubs, it’s best to have them cut up and ready to serve in your fridge.  Many KES Clubs have designated prep volunteers to pre-cut fruits and vegetables the day before serving them to ensure they are fresh and ready to go.  Serving fruit and vegetables on platters or in cups like the picture below allows for kids to easily grab them to enjoy.

Try veggies such as the following:

  • Celery
  • Peppers
  • Carrots

All you need to do is place any kind of dip in the bottom of a cup and place pre-cut vegetables on top. You can try hummus, tzatziki, guacamole or ranch dressing for your dipping sauce.

Image sourced from: 

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




Breakfast Pizza Fun!

Making recipes easy and fun is key at our Kids Eat Smart Clubs! This fun twist on pizza can get kids excited about eating healthy. Serving fruit in fun and creative ways can get kids to eat fruit and maybe try it again. The interesting thing about kids, is that they may not like one thing one day, and the next day they do – so it’s about allowing them to try it again and serving it in a fun way!

Try this recipe at your KES Club this week:

Breakfast Pizza


  • 8 ounce – cream cheese, low fat
  • 1/4 cup – honey
  • 1 teaspoon – vanilla extract
  • 1 tablespoon – milk
  • 4 large – naan
  • 1 cup – raspberries
  • 1 cup – blackberries


  1. Add cream cheese, honey, vanilla and milk to a mixing bowl. Using a hand mixer or stand-up mixer, blend until smooth.
  2. Spread onto naan bread and top with berries.

Note: Thawed frozen berries will work if fresh are not available.

Recipe and image sourced from:

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

Healthy Egg Muffin Cups!

Many of our KES Clubs love to serve eggs! This recipe allows a ton of eggs to be prepared at the same time. Eggs are a great addition to any KES menu. Eggs are a great source of protein and provide many essential nutrients for our growing kids. Using a muffin tray with this recipe allows you to prepare a ton of egg muffins all at the same time. This recipe is fun and easy and can be prepared in no time at all.

Egg Muffin Cups


  • 2 slice – bread, whole wheat
  • 8 large – egg
  • 1/2 cup – milk
  • 1/8 teaspoon – salt
  • 1/8 teaspoon – black pepper, ground
  • 1 cup – spinach
  • 4 ounce – cheddar cheese
  • 1 cup red peppers


  1. Preheat the oven to 350 degrees F. Distribute 12 foil muffin holders into a muffin baking pan. It is best to use foil papers here.
  2. Cut the sandwich bread into half inch squares and evenly distribute them on the bottom of the muffin cups
  3. In a mixing bowl or large measuring cup that has a pour spout thoroughly whisk together the eggs and milk. Add a few dashes of salt and pepper if desired.
  4. Evenly distribute the egg mixture into each muffin cup. It’s okay if the bread pieces float to the top. Add a few spinach leaves (you may need to shred a bit)
  5. Sprinkle an equal amount of both the grated cheese and red peppers into each muffin cup on top of the egg mixture.
  6. Bake at 350 for 15 minutes or until eggs are set. Enjoy or freeze (in-between sheets of wax paper) for another day!

Recipe and image sourced from:

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

Blueberry French Toast Muffins!

Our KES Clubs are always looking for an easy way to serve a hot breakfast to their kids each morning. Having a hot breakfast prepared is always a nice way to start the day, especially on these cold winter mornings. This is a great recipe that can be prepared in bulk and served at your KES Club this week. This a great way to serve eggs for breakfast if you school has no allergies.

Blueberry French Toast Muffins

  • 4 large eggs
  • 1 cup milk, any type
  • 1 tablespoons pure maple syrup
  • 1 teaspoon cinnamon
  • 2 teaspoons vanilla
  • 12 ounces whole grain bread, cut into small pieces (about 6 cups)
  • 1 cup fresh or frozen blueberries
  • Optional toppings: maple syrup or yogurt


  1. Preheat oven to 350°F.
  2. Whisk the eggs, milk, maple syrup, cinnamon, and vanilla together in a large bowl. Add the bread and stir to combine well. Fold in the blueberries.
  3. Spray a 12-cup muffin pan with cooking spray. Spoon equal portions of the bread mixture into the muffin pan, filling the wells almost all the way to the top.
  4. Bake in the oven for 20-25 minutes until muffins are puffed up and cooked through. Remove from oven and cool. Serve muffins plain, or top them with a little bit of maple syrup or yogurt on the side.

Recipe and Image sourced from:

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

New Year – New Breakfast!

The New Year is all about trying things new and fresh.  Many of those at home and in our Kids Eat Smart Clubs will be looking to start the New Year off with some new healthy choices for breakfast.  This recipe is a nutritious way to start your day and can easily be included in your breakfast routine.  When serving at your KES Club be sure to check for egg allergies before adding to your menu.

Breakfast Burrito


  • 2 eggs
  • 2 tbsp milk
  • 1/2 small red pepper, diced
  • pinch each salt and pepper
  • 2 tbsp shredded Cheddar cheese
  • 1 small tortilla


Whisk eggs, milk, green pepper, salt and pepper in small bowl.  Spray skillet with cooking spray.  Heat skillet over medium-high heat until hot enough to sizzle a drop of water.  Pour in egg mixture and immediately reduce heat to medium-low. As eggs begin 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, but the eggs are not dry.  Sprinkle with cheese.  Spoon the eggs in the center of the tortilla and top with salsa. Fold up the bottom and then the sides to enclose filling.

Recipe sourced from:

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