Make Ahead Berry Breakfast Parfait!

Many of our Kids Eat Smart Clubs serve parfaits, and kids love them.  Berry breakfast parfaits are simple.  This recipe in particular is great for breakfast club because you can make them ahead of time.  Most of our KES Clubs have teams of volunteers, and some volunteers are not able to help out early mornings for breakfast service but are able to stop by the school in the afternoons or evenings to help prep for the days ahead; this time works excellent for those volunteers. Try this recipe next week at your KES Club.

Make-Ahead Berry Breakfast Parfait


  • 1 cup (250 mL) large-flake rolled oats
  • 1 tbsp (15 mL) ground flax seeds (optional)
  • 3 cups (750 mL) 2% plain yogurt
  • 1 tsp (5 mL) vanilla extract
  • 2 cups (500 mL) blueberries, sliced strawberries and/or raspberries


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

In a bowl, whisk together yogurt and vanilla. 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.

Recipe & Image sourced from:

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

Serving Different Fruit!

Serving frozen fruit is such a great option all year round, but another way to get kids excited about eating fruit is to try and serve them fruit they may not have tried before.  Each month, one of our KES Clubs offers fruits kids may not have had before.

Many of our Clubs serve apples, oranges, bananas and sometimes berries, but when available, we not try serving something different like mango, kiwi, watermelon or pineapple!  What about Jackfruit?

It is  a great source of fibre, protein and antioxidants and this week at one of our Clubs, the children loved it.  Try a new fruit this week at your KES Club and see how the kids react.

Our photo features Jack from Beachy Cove Elementary eating Jackfruit.

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

Serving Frozen Fruit!

It’s a fact that during Winter months in our province of Newfoundland and Labrador, it is sometimes hard to get fresh fruit.  We hear all the time from our KES Clubs that serving fresh fruit all year round can be a challenge. Our goal is to serve fruit daily and we encourage all our clubs to come up with different ways to do so. Canned and frozen fruit can be just as nutritious as fresh.  Many of our Clubs stock up on frozen fruit when it’s on sale and serve smoothies regularly and the kids love them! Try this smoothie this week at your KES Club:

Strawberry Banana Smoothie

Ingredients (serves 2)

  • 1 container (6 oz) Greek Fat Free strawberry yogurt
  • 1 1/2 cups mill
  • 1 cup frozen unsweetened strawberries
  • 1 medium banana, sliced (1 cup)


  1. In blender, place ingredients. Cover; blend on high speed about 30 seconds or until smooth.
  2. Pour into 2 glasses; serve immediately.

Recipe & Imaged Adapted from:

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

Sunny Spring Veggie Egg Cups!

With the sun shining and the temperatures finally getting a tiny bit warmer, there are signs of spring just around the corner.  Kids are wanting to get outside and enjoy the sunshine and are more eager to get up in the mornings for school.  Starting the day with a healthy breakfast gives kids energy to start their day off right.  Including protein foods with breakfast is part of a balanced meal, and Eggs are a great source of protein.  Try preparing this fun egg recipe this week at your Kids Eat Smart Club.

Spring Veggie Egg Cups


    • 4 large – egg
    • 1 cup, chopped – onion
    • 3 cup – peas and carrots, frozen
    • 1 cup – cottage cheese
    • 1 cup – mozzarella cheese
    • 1 cup – Parmesan cheese, grated
    • dash – salt
    • 2 teaspoon – butter, unsalted


    1. Preheat oven to 350 F and fill a standard-sized muffin tin with silicone liners. (You can also try brushing a metal muffin tin with butter, but they might not pop out as flawlessly as they do from silicone.)
    2. In a pan over medium heat, melt the butter and add the chopped onions. Saute until soft and beginning to brown, about 5 minutes.
    3. Stir in the frozen peas and carrots until they’re just warmed through, then remove from heat and salt to taste.
    4. In a large mixing bowl, fork-whisk eggs, cottage cheese, Mozzarella, and Parmesan.
    5. Fold in the vegetable mixture.
    6. Scoop the egg and veggie mixture into 12 silicone muffin cups.
    7. Bake 15-20 minutes until egg is set. Let cool slightly before serving.

Info, Image and Recipe Adapted from: 

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

Overnight Hearty Oatmeal Breakfast!

This overnight hearty oatmeal is a great way to prepare and plan your breakfast the day before, and it can be served cold or warm.  Planning weekly or monthly menus at your Kids Eat Smart Club is key to ensuring you and your team of volunteers are prepared for the days and weeks ahead. Many of Club Coordinators create the menus then a group of volunteers are the “shoppers”.  Working together at our KES Club is key, and dedicated volunteers plan their menus which is their way to budget and ensure a sustainable KES club. Try this Nutrition Month featured recipe in your Kids Eat Smart Club; we know the kids will love it.

Overnight Hearty Oatmeal


  • 1 cup (250 mL) milk
  • 1 cup (250 mL) plain yogurt
  • ¼ tsp (1 mL) vanilla extract
  • 2 tsp (10 mL) honey
  • 1 ripe banana, mashed
  • 1 cup (250 mL) large flake oats
  • 1 cup (250 mL) fresh mixed berries
    (blueberries, raspberries and


  1. In a medium sized bowl, mix together milk, yogurt, vanilla, honey, banana, and oats until well blended.
  2. Split in two and pour in two separate Mason jars. Top each jar with ½ cup (125mL) mixed berries. Refrigerate for at least 8 hours. Enjoy!                                                                                                                                                                                                                                                                                                                                                                               Tip: This recipe can be served warm as well. To enjoy hot, microwave for 1 minute with mason jar lid off.

For more Nutrition Month Recipes check out:

Recipe adapted from:—Nutrition-Month-2019/Recipes-2019-Nutrition-Month/NM19-Recipe-02-Overnight-Hearty-Oatmeal-Breakfast-.aspx

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

March is Nutrition Month!

We are celebrating Nutrition Month 2019 at Kids Eat Smart NL by unlocking the potential of food to fuel, discover, prevent, heal and bring us together.

At our Kids Eat Smart Clubs, we promote the potential of food each and every day!

Fuel: Stay energized by planning nutritious snacks into your day.

Discover: Foster healthy eating habits in children by teaching them to shop and cook.

Prevent: Understand how food can help prevent chronic diseases like type 2 diabetes and heart disease.

Heal: Learn how food can promote healing and how dietitians work in health care teams to make a difference.

Bring us together: Enjoy the benefits of bringing families and friends together with food

This years theme encompasses many goals of our Kids Eat Smart Clubs.  Serving a healthy breakfast each school day allows us to fuel our students, allows kids to discover new foods and develop healthy eating habits, prevent chronic disease by providing healthy foods, learn how food can promote healing, and most importantly brings our students together each morning with friends to socialize and enjoy a healthy meal to start their day.

For more great resources for Nutrition Month 2019 check out –

Information sourced from:  Dietitians of Canada’s Nutrition Month Campaign

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



Serving Water at your KES Club!

Along with Celebrating National Nutrition Month in March, we will also be celebrating World Water Day on March 22.  Canada’s new food guide encourages water consumption as your drink of choice.  We encourage all of our KES Clubs to have water available to drink each morning at breakfast club.  Here are 5 ideas to ensure water is served at your breakfast club:

  1. Encourage kids to bring a water bottle to school
  2. Add fruits/vegetables to water for flavor (Orange, apple, cucumber, watermelon, etc.)
  3. Add fun ice cubes with frozen fruit
  4. Chat with the kids at breakfast club about the importance of water
  5. Issue a challenge to see how many glasses of water are consumed during Canada Water Week at your breakfast program

If you don’t serve water already at your KES Breakfast Club – try it out this month!

Info sourced from: 

Image sourced from:

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

Breakfast for Dinner – Pancake Day Casserole!

One of our favorite days of the year is Pancake Day!  Many of our Kids Eat Smart Clubs love to serve pancakes today and some schools do a school wide pancake day in celebration.  Pancakes can be served in so many ways with so many different toppings.  Kids especially love pancakes topped with fruit.  Try this fun recipe at home tonight or at your KES Club this week – it’s a great way to serve pancakes to a larger group of people!

Pancake Casserole


  • 4 tablespoons unsalted butter, plus more for greasing the dish and serving
  • 1 3/4 cups all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 6 tablespoons sugar
  • Kosher salt
  • 1 3/4 cups buttermilk
  • 7 large eggs
  • 2 cups half-and-half
  • 1 teaspoon pure vanilla extract
  • Maple syrup, for serving
  • Blueberries, for serving


  1. Butter an 8-inch square baking dish; set aside. Put 3 tablespoons of the butter in a microwave-safe small bowl or liquid measure; microwave for 30 seconds to 1 minute to melt the butter.
  2. Whisk together the flour, baking powder, baking soda, 3 tablespoons of the sugar and 1/2 teaspoon salt in a large bowl. In a separate small bowl, whisk together the buttermilk, 2 of the eggs and the melted butter. Add the wet ingredients to the dry ingredients, and stir until just combined.
  3. Heat a large nonstick skillet or griddle over medium heat. Melt a little of the remaining butter in the pan. For each pancake, spoon 1/4 cup of batter into the skillet and cook until the bottom is golden brown and small bubbles appear on the top, 2 to 3 minutes. Flip and cook until golden brown on the other side, about 2 minutes. If the pancakes brown too quickly, reduce the heat to medium-low. Transfer the pancakes to a plate as finished. Repeat until all the batter is used, adding more butter to the pan as necessary. (You should have at least 12 pancakes.)
  4. Whisk together the half-and-half, vanilla, the remaining 5 eggs and 3 tablespoons sugar, and 1/4 teaspoon salt in a large bowl.
  5. Shingle the pancakes in the prepared baking dish. Pour the egg mixture evenly over the pancakes. Cover the dish with plastic wrap and refrigerate for at least 8 hours up to overnight to allow the pancakes to soak in the custard.
  6. Preheat the oven to 350 degrees F. Remove the plastic wrap, and bake the casserole until it feels firm yet springy to the touch in the center and the custard is set, 50 to 60 minutes. Let cool 15 minutes before serving. Serve warm with maple syrup, blueberries and pats of butter.

Recipe & Image sourced from:

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