Breakfast Casserole!

We love any recipe that can be prepared in bulk for large groups of kids at our Kids Eat Smart Breakfast Clubs.  We especially like this recipe as it also includes eggs – a great source of protein.  We are thankful for our Partner,  Eggs Farmers NL for their continued support to our breakfast clubs here in our Province.  Be sure to check for egg allergies at your school before considering this recipe.

Breakfast Casserole

Ingredients

  • 1 medium – bell pepper, green
  • 1 medium – bell pepper, red
  • 6 ounce – cheddar cheese
  • 2 cup – ham, chopped
  • 24 ounce – hash browns, frozen
  • 6 large – egg
  • 2 cup – egg white
  • 2 cup – milk
  • 1/2 teaspoon – salt

Directions

    1. Preheat oven to 350 degrees F. Grease a 9×13-inch baking dish; set aside.
    2. Dice peppers, grate cheese, and chop ham.
    3. Heat a nonstick skillet over medium. Add peppers; cook for 3-4 minutes to soften.
    4. Add to prepared baking dish and mix together with the hash browns, ham, and 1 cup of the cheese.
    5. In mixing bowl whisk eggs and liquid egg whites. Add milk and salt, whisk together.
    6. Pour egg mixture over veggies and ham. Sprinkle with remaining cheese.
    7. Cover with foil and bake for 1 hour and 30 minutes; removing the foil 15 minutes before finishing.

Recipe & Image Sourced from: https://www.superhealthykids.com/breakfast-casserole/

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

Berry Oatmeal Bake!

We encourage all of our Kids Eat Smart Clubs to have a sit down meal at their school if possible.  Our Breakfast Clubs are so much more than just a breakfast meal – they allow kids, teachers and parent volunteers to socialize and start their day off right with a nice healthy breakfast.  Families are often times rushed in the mornings to get everyone ready and out the door on time and our KES Clubs allow kids to slow down and enjoy a meal with friends and teachers, before they start their day. Try this recipe this week to warm you up on these cold winter days:

Berry Oatmeal Bake

Ingredients

  • 2 teaspoons unsalted butter
  • 1 1/4 cups old-fashioned rolled oats
  • 3 tablespoons light brown sugar
  • 1 2/3 cups plain unsweetened almond milk
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon pure almond extract

Topping:

  • 1/3 cup skin-on sliced almonds (optional)
  • 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
  • Kosher salt
  • 12 ounces frozen mixed berries, thawed (2 1/2 cups frozen; 1 1/2 cups thawed)
  • Two-percent Greek yogurt or low-fat milk, for serving, optional
Directions
  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 almond milk, egg, vanilla and almond extract in a medium bowl. Pour the milk mixture into the oat mixture and stir well to combine.
  3. For the topping: Stir together the almonds, 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 if using.

*Ensure to check for nut allergies in your school and check all ingredients for nuts before serving.

Recipe and Image sourced from: https://www.foodnetwork.com/recipes/food-network-kitchen/berry-oatmeal-bake-3362604

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

Breakfast on a Stick!

Kids love breakfast served in fun ways and this is an easy recipe to put together.  We always love when KES Clubs can serve something warm for this kids on cold mornings.  It’s always great to get the kids involved with preparing breakfast as well.  In preparation, we suggest you have the french toast cut and prepared in shapes and the fruit washed, then the kids can put the breakfast sticks together.  Try this recipe this week at your KES Club:

Breakfast on a Stick!

  • 4 eggs
  • 1 tablespoon milk
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • 4-6 slices whole wheat bread

Mix all ingredients together except the bread. Soak both sides of bread in egg mixture. Heat skillet. Cook bread on hot skillet until both sides no longer show wet eggs. Top with real maple syrup, fruit, or yogurt.

Recipe and Image sourced from: https://www.superhealthykids.com/breakfast-on-a-stick/

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

Frozen Yogurt Raspberry Bites!

At our Kids Eat Smart Clubs, we are always looking for fun way to serve fruit to kids. When you make fruit fun, kids are more likely to choose it, when given the option.  This is another fun recipe that can be easily accomplished at your KES Breakfast Club.  This recipe can be made in large batches and frozen so you can easily stock up on them.  Try this recipe sometime soon at your KES Club – the kids will love them!

Frozen Yogurt Raspberry Bites

Ingredients

    • 1/2 cup – Greek yogurt, vanilla
    • 3/4 cup – raspberries

Directions

  1. Fill a piping bag or ziplock bag with yogurt. Freeze up to an hour, checking every 10 minutes. You want it to solidify a bit without becoming solid.
  2. Meanwhile, rinse and dry your raspberries. Once the yogurt has thickened, pipe into the raspberries.

Recipe and Image sourced from: https://www.superhealthykids.com/homemade-fruit-snack-frozen-yogurt-raspberries/

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

Fresh Fruit Pop!

This recipe is a great little treat for your upcoming Valentine’s Day breakfast!  Sometimes all you need to make things festive is a certain colour fruit.  Valentine’s of course, our favorite colour is red.  We find kids always love strawberries and what makes this recipe even better, is it’s easy for little fingers to grab and go.  Try this fun and easy treat this week at your KES Club:

Fresh Fruit Pop

    Ingredients

  • Banana
  • Strawberries
  • Yogurt
  • Nut free granola
  • Thin sticks

 Directions

Slice banana into two-inch chunks.  Insert sticks into banana and strawberries. Dip into yogurt then granola. Refrigerate until ready to use.

Image result for strawberry on stick dip in yogurt

Recipe and image sourced from: https://www.mommykatandkids.com/2015/02/kids-easy-heart-healthy-valentines-day-snacks-onatural.html

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

 

Fresh, Frozen & Canned Fruits & Vegetables!

We encourage all of our KES Clubs to serve fruits and vegetables each and every day.  This includes fresh, frozen and canned fruits and veggies.  Frozen and canned fruits are just as nutritious or even more nutritious than fresh!  Many times in rural parts of our Province, we cannot access fresh fruit for extended periods of time, so we especially encourage these KES Clubs to stock up on frozen and canned fruits throughout the year.  Stocking up on frozen fruits when they are on sale allows clubs to make smoothies on a regular basis.  Check out this recipe below to serve at your KES Club this week:

Frozen Fruit Smoothie

Ingredients

  • 1 frozen banana, peeled and sliced
  • 2 cups frozen strawberries, raspberries, or cherries
  • 1 cup milk
  • 1/2 cup plain or vanilla yogurt
  • 1/2 cup freshly squeezed orange juice
  • 2 to 3 tablespoons honey or to taste
  1. Put all the ingredients in a blender and process until smooth. Pour into glasses and serve.
  2. Cooks note: For non-dairy smoothies, substitute 1 cup rice milk for the milk and yogurt. Or, use soy yogurt or milk instead of dairy.

Some information sourced from: http://www.easternhealth.ca/WebInWeb.aspx?d=1&id=2227&p=379

To read more about Fresh, Frozen and Canned ideas for fruits and veggies from the Eastern Health campaign check out the site above .

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

Valentine’s Day Heart Kabobs!

With Valentine’s day just around the corner, it’s good to think ahead to see what fun things we can do to make breakfast exciting and festive for the kids.  This fun recipe is quick, easy and great to get the kids involved.  With most holidays, it is about theme; and how fun is it to serve fruit, in different shapes.  The only thing you will need to create this recipe, is a      heart-shaped cookie cutter, which you can usually find at the dollar store this time of year.  Try this recipe next week at your KES Club:

Heart Kabobs 

Ingredients

  • cantaloupe
  • honeydew melon
  • 1/2 watermelon
  • 6 ounce container plain low-fat yogurt
  • tablespoon frozen orange-juice concentrate, thawed
  • tablespoon honey

Make It

1.Cut fruit into 1-inch-thick slices. Using a small heart-shaped cookie cutter, cut hearts from melon slices. Poke a hole in each heart with a toothpick, going from top to bottom. Then thread fruit on ice-pop sticks.

Make dip:

2.Stir together yogurt, orange juice concentrate, and honey until well combined. Serve with hearts.

Recipe & Image sourced from: https://www.parents.com/recipe/desserts/heart-kabobs/

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