Serving a Variety of Fruit Each Day!

Encouraging our Kids Eat Smart Clubs to serve fruit each and every day is key, and offering a variety allows kids to choose fruits they like and try new fruits they may not have tried before.  As the new Canada’s Food Guide encourages half your plate to be fruits and veggies, it’s important to include a variety of these at each and every meal.  Some clubs may want to amp up their fruit game by offering more fruits at Breakfast Club.  Along with fruit the new guide suggests a 1/4 of the plate be protein foods such as eggs, cheese, yogurt or milk and the other 1/4 of the plate be a whole grain such as whole grain toast, whole grain bagels, or whole grain English muffins.

Choosing foods from the new Canada’s Food Guide will ensure our kids are getting the proper nutrition they need each day; let’s help keep them healthy and have them ready to start their school day well nourished and ready to learn.

For more information and some great recipes and resources check:

https://food-guide.canada.ca/en/

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

Applesauce Whole Wheat Muffins!

Some parents are able to be home this week and enjoy the company of their kids during Easter break.  With the weather not cooperating many kids have been stuck inside and likely looking for things to do. Why not take some time this week to experiment in the kitchen with the kids.  Having kids help prepare food  gives them life long cooking skills and also encourages them to try healthy foods they may not have tried before.  This is a great recipe to get kids experimenting with measuring, mixing and baking. Try this recipe at home this week with your kids:

Applesauce Whole Wheat Muffins

Ingredients

    • 1 1/2 cup flour, whole wheat
    • 1 1/2 teaspoon baking powder
    • 1/2 teaspoon baking soda
    • 1 teaspoon cinnamon
    • 1/2 teaspoon allspice
    • 1/4 teaspoon nutmeg
    • 1/4 teaspoon salt
    • 2 large eggs
    • 1 cup applesauce, unsweetened
    • 1/3 cup brown sugar
    • 5 tablespoon butter, unsalted

Toppings

  • 1/2 cup walnuts, chopped (ensure no nut allergies)
  • 1/8 cup brown sugar

Instructions

  1. Preheat oven to 400° F.
  2. Mix dry ingredients together in a bowl (flour through salt).
  3. In a separate bowl, whisk together eggs, applesauce, and brown sugar.
  4. Melt butter; add to wet ingredients and stir to combine.
  5. Fold wet ingredients into dry ingredients just until moist.
  6. In a separate, small bowl, mix together walnuts and brown sugar for the topping.
  7. Divide batter equally among muffin cups, then sprinkle on topping, pressing down lightly so it sticks.
  8. Bake for 13-15 minutes or until a toothpick inserted into the center of a muffin comes out clean.
  9. Cool for 5-6 minutes before serving.

Recipe & Image sourced from: https://www.superhealthykids.com/recipes/whole-wheat-applesauce-muffins-recipe/

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

Easter Camp Snacks!

Many kids are having fun at Easter camps all this week.  That means many parents are busy packing a full day of snacks and lunches for kids to enjoy.  As with schools, most camps have a healthy eating policy in place and encourage parents to pack healthy items for kids to have during their fun and busy days.  The more whole foods the better – whole fruits and veggies are best!  Here are some healthy snacks to try this week at Easter camp:

Healthy Snack Ideas

  • Vegetables and a low fat dip
  • Fresh fruit and veggies already cut and cleaned are always a great choice
  • Fruit cups packed in water
  • Whole grain crackers with cheese or peanut butter (if allowed)
  • Trail mix that includes granola, dried berries, dry cereal and a variety of nuts (if allowed)
  • Bowl of fruit with yogurt – sprinkle some granola for extra energy and fiber (seek nut free granola if allergies)
  • Homemade muffins made with whole grain flour
  • Baggies of dried whole grain cereals
  • Pre-popped popcorn

Always be sure to check with your camp operator for allergies when sending snacks to camp.

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

Easter Bunny Breakfast!

After all the excitement of Easter morning with the kiddies, why not keep the fun going with an extra special healthy breakfast.  Making healthy fun is what we are all about at Kids Eat Smart NL.  Eggs are a delicious and nutritious protein source for breakfast.  Serve this Easter bunny with a fresh smoothie or a bowl of fruit to enjoy a balanced breakfast on Easter morning.

Hard Boiled Easter Bunny

What you’ll need:

  • eggs (you’ll need one egg to make two chicks and two eggs to make one bunny)
  • black sesame seeds
  • baby carrots
  • fresh rosemary, chives or parsley stems

To Make The Bunny:

  1. Slice one egg in half lengthwise. One half will be the bunny’s body. Place on a plate.
  2. Slice the other half in half again. These will become the ears.
  3. Take another egg and cut it in half horizontally. One half will be the head. Use the remaining half to make two feet and a bunny tail.
  4. If the egg pieces are rolling around on the plate, slice a small bit of white off the back so they stay firmly on the plate.

Recipe & Image sourced from: https://www.cbc.ca/parents/food/view/edible-easter-eggs-make-chicks-and-bunnies

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

Easter Egg Fruit Tarts!

Easter break is soon here and making breakfast fun during the holidays will help kids get excited about healthy eating, and this is a great recipe to have kids help prepare.

We encourage students to help prepare meals in their KES Clubs.  Established food safety practices are in place and procedures are followed; such as proper hand washing and use of glove and hair nets, and this is important.  At our KES Clubs, kids are welcome to help prepare and serve breakfast each morning.

Try this fun recipe at your Kids Eat Smart Club this week or next week at home with the kids.

Easter Egg Fruit Tart

Ingredients

    • 1 cup almond butter (check on nut allergies in your school)
    • 1/4 cup honey
    • 2 tsp vanilla extract
    • 1/4 teaspoon salt
    • 2 cup oats, dry
    • 3/4 cup Greek yogurt, vanilla
    • 3/4 cup strawberries
    • 3/4 cup blueberries
    • 1 medium banana
    • 3/4 cup grapes, green

Instructions

  1. In a microwave safe bowl, add almond butter, honey, vanilla and salt.  Microwave for 20 seconds, then stir until smooth.
  2. Take 1 cup of the oats and place in a blender. Blend until the oats are finely chopped and resembles flour. Set aside.
  3. Add the other cup of oats to the almond butter mixture and stir.  Slowly add in a little of your homemade oat flour at a time until you get a mixture that you can form into a crust.  Depending on your brand almond butter the amount of flour may vary.
  4. Take small amounts of the mixture and form Easter egg shaped disks. Place onto parchment paper or foil for easy cleanup.
  5. Once all the Easter eggs are formed, spread on a layer of greek yogurt. Top with sliced fruit to make your designs and enjoy!

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

Easter Fruit Cups!

This week, here is a fun way to get excited about Easter at your KES Club.  All you need for this recipe is fruit cups and markers.  Easy and a fun way to serve festive fruit at your KES Club.

Kids will love these little chicken cups!

Chickie Bird Easter Fruit Cups

All you need for this cute snack:
– single serving fruit cups; peaches or tangerines
– a black sharpie
– an orange sharpie

Recipe & Image sourced from: https://diyall.net/home-design-inspiration/crafts/diy-crafts-chickie-bird-fruit-cups-for-an-easter-party-or-kids-lunch-via-kami-bigler-nob/

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

Easter Bunny Fruit Tray

With Easter just around the corner, it is nice to serve something to get kids excited about Easter.  An easy way to make your KES Club festive is to create festive shapes out of fresh fruit.  Try serving fruit in the shape of a colorful Easter egg or a Easter bunny.  We encourage all of our Clubs to serve fruit each and every day.   This week have the kids help out with this one, at your KES Club.

Easter Bunny Fruit Tray

Ingredients

  • 1 honeydew melon, halved crosswise and seeded
  • 1 large fresh strawberry
  • 1 pint fresh blueberries
  • 6 mandarin oranges or clementine’s
  • 1 pint fresh raspberries
  • 2 cups red and/or green grapes

Directions

  1. Use a melon baller to remove the fruit from one melon half. Lay the hollowed melon in the center of a large platter. Using a sharp knife, cut 2 slices from the remaining melon half for ears. Trim the ends of the slices to a point, reserving a small trimming for the mouth. Use the melon baller to scoop the remaining fruit.
  2. Arrange face as shown. The trick for the blueberries: Trim the bottoms so they sit flat. Cut one orange into slices. Pull the peel from two of the pieces and center one on each bunny ear.
  3. To create orange flowers: Score remaining oranges lengthwise, being careful not to slice all the way through the fruit. Arrange the remaining fruit as shown. Cover and refrigerate until ready to serve.

Recipe & Image sourced from: https://www.parents.com/recipe/fruity-cottontail/?utm_campaign=pmm_1269&utm_medium=social&utm_source=pin

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

Banana Whole Grain Pancakes!

With the release of the new Canada’s Food Guide we are getting questions about Whole Grains.  It is suggested we choose whole grain foods because they have important nutrients such as fibre. vitamins & minerals. A great tip is, when you read the ingredient list and choose foods that have the word “whole grain” followed by the name of the grain as one of the first ingredients like whole grain oats and whole grain wheat.  Whole wheat foods are not whole grain, but can still be a healthy choice as they do contain fibre.

Try this whole grain pancake recipe in your KES Club this week:

Banana Whole Grain Pancakes

Ingredients

  • 1 cup all purpose flour
  • 1/2 cup whole grain flour
  • 1/4 cup wheat germ
  • 1 tbsp granulated sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 ripe bananas
  • 2 eggs
  • 1 cup Skim milk
  • 1 tbsp Canola oil
  • 1 tsp Lemon juice
  • 1 tsp Vanilla extract

Instructions

  1. In a large bowl, whisk together all purpose and whole grain flours, wheat germ, sugar, baking powder and soda and salt; set aside.
  2. In another bowl, mash bananas with fork until very mushy. Stir in eggs until combined. Add milk, oil, lemon juice and vanilla and stir together until well combined. Pour over flour mixture and stir until moistened.
  3. Heat a large non-stick skillet or griddle over medium heat.
  4. Pour about 60 mL (¼ cup) of the batter onto pan and cook for about 3 minutes or until small bubbles start to appear on top.
  5. Flip and cook another 1 to 2 minutes or until golden on the other side.
  6. Repeat in batches with remaining batter.

 

Information sourced from: https://food-guide.canada.ca/en/

Recipe sourced from: https://www.cookspiration.com/recipe.aspx?perma=DBADF4ECD59&d=6&i=2&s=1

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

Healthy Mini Fruit Pizza!

This recipe seems fitting with the sun shining and the warmer weather on its way.  Anytime you serve fruit in a fun and creative way, kids get more excited about healthy eating.  This is a simple recipe that you may have ingredients on-hand – and it’s just placing them together in a fun pizza shape.  Feel free to use any fruit you may have and get the kids to help with this one at your KES Club this week.

Ingredients

  • 4 medium tortilla, whole wheat
  • 1/2 cup Greek yogurt, plain
  • 1 teaspoon honey
  • 1/2 teaspoon vanilla extract
  • 3/4 tablespoon orange juice

Toppings

    • 1/4 cup strawberries
    • 1/4 cup kiwi
    • 1/4 cup mandarin oranges, canned in juice
    • 1/4 cup blackberries
    • 1/4 cup grapes, green

Instructions

  1. Using a small cookie cutter or drinking glass, cut circles into tortillas. Set aside.
  2. In a small mixing bowl, blend together yogurt, honey, vanilla and orange juice until fully blended.
  3. Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.
  4. Spread yogurt mixture onto tortillas and top with fruit.

Recipe & Image sourced from: https://www.superhealthykids.com/recipes/healthy-fruit-pizza-minis/

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