Hello Sunshine!

Sometimes all we need is a fun summer shape to get kids excited about eating a healthy snack.  If we have lots of fresh fruits and vegetables on hand the possibilities are endless.  You can make whatever comes to mind and even get the kids creative minds to help make them.  The more colorful the plate the better.  When we ensure our kids are getting a variety of fruits and veggies each day we are providing them with so many essential vitamins and minerals that they need to grow.  Try a fun plate like this one today:

Hello Sunshine Snack


  • Yellow pepper
  • Red pepper
  • Celery
  • Carrot
  • Kiwi
  • Pineapple
  • Orange


  1. Cut peppers, celery and carrots in slivers to allow for letter shapes
  2. Slice kiwi for the letter O
  3. Cut pineapple in slivers for the rays of sun
  4. Slice orange for sun
  5. Place together as picture below and serve!

Image sourced from:  https://canadianfamily.ca/food/cute-snack-idea-hello-sunshine/

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

Frozen Greek Yogurt Bites!

Creative snacks are key to providing kids with enough nutrition on these long summer days.  This recipe is great for a hot summer day snack.  Most times kids are looking for a treat to cool down and these are ingredients you may already have on hand. You will need some time in the kitchen to prep these ahead of time. Try this recipe at home this week.

Frozen Greek Yogurt Bites


  • 2 cups plain greek yogurt
  • 1 tsp pure vanilla extract
  • 3 tbsp honey
  • 1/4 cup blueberries


  1. Line a 10″ x 15″ baking sheet with parchment paper, making sure the paper is larger than the sheet pan to create a lip up the edges
  2. In a medium mixing bowl, combine yogurt with vanilla extract and honey
  3. Spread the yogurt onto the baking sheet to create a smooth, even layer. Use the back of a spoon.
  4. Add blueberries
  5. Freeze a minimum of 3-4 hours. Must be frozen solid.

Slice into 9 pieces and enjoy! If it breaks apart – that’s ok!

Recipe adapted from: https://www.withpeanutbutterontop.com/salted-almond-frozen-yogurt-bark-with-berries/

Image sourced from: https://www.richmond.com/food-drink/keeping-summer-fluff-to-a-minimum-healthy-snacks-for-kids/article_8ef8c32a-2500-5d46-9760-db52d5ebbbf7.html

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

Packing for Summer Picnics!

The key to packing a healthy picnic lunch is being prepared.  Think lots of fruits and veggies!  It doesn’t need to be complicated – it just takes a little prep work beforehand to get it together.  Wash and prep your fruits and veggies by slicing, chopping and placing in Tupperware containers.  You’ll also need a few ice packs to place in the picnic basket or lunch bag to keep things nice a cold.  The best thing is the kids will be so hungry they will gobble up pretty much anything you give them! Here a few simple ideas to pack for you next picnic:


  • Grapes
  • Cherries
  • Plums
  • Blackberries
  • Blueberries
  • Raspberries
  • Strawberries
  • Watermelon wedges
  • Honeydew melon cubes
  • Cantaloupe cubes
  • Apple slices
  • Orange slices


  • Carrot sticks
  • Celery sticks
  • Cucumber slices
  • Sliced peppers or mini bell peppers
  • Snap peas
  • Cherry tomatoes
  • Baby radishes
  • Guacamole or hummus for dipping

Protein Foods:

  • Cheese
  • Yogurt
  • Boiled Eggs

Whole Grains:

  • Whole grain crackers
  • Whole grain pita

Image and Recipe sourced from: http://www.eatingwell.com/article/290832/healthy-summer-picnic-ideas-to-pack-up-for-dinner-tonight/

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