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

Ingredients:

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

Directions:

  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

Ingredients:

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

Directions:

  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:

Fruit:

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

Vegetables:

  • 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.

Fruity Frozen Yogurt Bites!

Kids are always looking for ways to cool down on these hot summer days.  This a fun recipe to get kids excited about a healthy treat.  Simple ingredients and a simple recipe.  Kids will be sure to gobble these up.  It’s important for kids to keep hydrated and nourished when playing in the sun all day long.  Try this fun snack this week:

Fruity Frozen Yogurt Bites

Ingredients

  • 5 containers (6 oz each) yogurt – choose a variety of flavors
  • 6 tablespoons each: raspberries, diced mango, diced pineapple, diced kiwifruit, blueberries

Directions

  1. Place paper baking cup in each of 30 miniature muffin cups. Spoon 2 tablespoons yogurt from each container into baking cups, filling 6 miniature cups from each container.
  2. Sprinkle 1 tablespoon fresh fruit on top of each miniature cup of yogurt to match colors: raspberries on the strawberry yogurt, pineapple on the lemon burst yogurt, mango on the French vanilla yogurt, kiwifruit on the Key lime pie yogurt and blueberries on the mountain blueberry yogurt.
  3. Place muffin pan in freezer about 2 hours or until firm. Remove paper baking cups when ready to serve. Enjoy!

Recipe & Image sourced from: https://www.tablespoon.com/recipes/fruity-frozen-yogurt-bites/328eaf82-943d-49c5-8749-5d37c0a927ee

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

Summer Salsa!

Over the summer months we sometimes have more time to prepare fresh recipes from scratch.  When preparing recipes from scratch, we can always control what we put in our foods.  Sometimes with processed items, there are added ingredients that increase the sodium, sugar and saturated fat content.  Preparing homemade items can allow us to control exactly what we have in our recipes.  Try this homemade summer salsa this week:

Summer Salsa

  • 2 (10 ounce) cans sweet white corn
  • 1 (14.5 ounce) can black beans
  • 1/2 red onion, chopped
  • 1 red pepper, chopped
  • 1/2 cup rice wine vinegar
  • pinch salt

Directions

In a large bowl, stir together corn, beans, onion and red pepper. Stir in rice wine vinegar, and season with salt. Serve with whole grain tortilla chips.

Recipe & Image sourced from: https://www.allrecipes.com/recipe/87851/super-summer-salsa/?internalSource=hub%20recipe&referringContentType=Search&clickId=cardslot%201

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

 

Fresh Summer Coleslaw!

With many backyard bbq’s and summer celebrations – salads are always on the list!  Rather than purchase pre-made salads, homemade salads allow you to control the ingredients you are using.  Sometimes pre-made salads are higher in saturated fat, sodium and sugar, all nutrients we want to try and limit in our diets.  Try this homemade coleslaw for your next backyard party.

Healthy Coleslaw

Ingredients

  • 3 cup coleslaw
  • 1 tablespoon honey
  • 1/4 cup vinegar, cider
  • 1 cup yogurt, plain, low-fat
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper, ground

Instructions

  • Add coleslaw mix to a large bowl.
  • In a small bowl, whisk together honey, vinegar, yogurt, salt and pepper. Add to veggies. Mix well to fully coat. Chill in an airtight container until ready to serve.

Recipe & Image sourced from: https://www.superhealthykids.com/recipes/healthy-coleslaw/

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

Fruit Sushi!

With all the extra running around on these nice summer days, kids are more often looking for snacks throughout the day.  Ensuring we have healthy items on hand for snacks is key.  This is a fun and easy snack the kids are sure to love.  Get them in the kitchen for this one to help them prepare. When kids help prepare foods they are more likely to eat them.  Try this recipe this week:

Fruit Sushi

Ingredients 

  • 1 slice whole grain bread
  • 1 tbsp cream cheese
  • sliced bananas
  • sliced strawberries

Directions

  1. Roll out slice of whole grain bread with a roller.
  2. Spread a think layer of cream cheese over bread.
  3. Slice bananas and strawberries thinly and place in center of bread.
  4. Roll bread like a sushi roll. Slice in 4 sections. Serve & Enjoy.

Image and Recipe sourced from: https://mindovermunch.com/blog/healthy-summer-snacks/

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

Grilled Veggies on the BBQ!

Summer time families are looking to have something quick and easy for supper.  The kids are wanting to stay outside as long as they can, so a backyard BBQ is a great way to enjoy as much time outside as we can.  Veggies on the grill are a tasty and easy to cook.

You’ll need a piece of tinfoil and a handful of your favorite veggies to make a variety of delicious recipes all summer long. Try this easy recipe this week with your BBQ meal:

Cooking en papillote (veggies in tinfoil on the grill)

Take advantage of the frozen large vegetable mixes because they’ll cook more evenly.

What you will need :

  • Barbecue
  • Aluminium foil
  • ½ bag of your choice frozen vegetables
  • 1 tbsp (15 ml) olive oil or butter
  • Salt and ground pepper
  • your choice of seasoning

Directions:

  1. Put the vegetables on a rectangular piece of tinfoil.
  2. Add oil or butter, salt, pepper and seasoning, if using.
  3. Cover with a second piece of tinfoil. Seal tightly.
  4. Cook on the bbq preheated to medium-high or in the oven preheated to 450oF (230oC) for 15 to 20 minutes depending on the size of the vegetables chosen.

Recipe & Image sourced from: https://www.arcticgardens.ca/blog/fr/barbecue-legumes/

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

Don’t Forget The Veggies!

Vegetables are a great snack for the kids to enjoy.  We know veggies are more likely eaten by kids when offered with some kind of dip. Some dips that are great with veggies include ranch, sour cream and hummus.  This recipe is a fun twist on nachos – try this recipe with the kids for a fun movie night this summer!

All Veggie Nachos

Ingredients

  • 3 bell peppers (a combination of yellow, red and orange), seeded and cut into triangles
  • ¼ cup light sour cream
  • 1 teaspoon lime juice
  • 1 cucumber, diced
  • ½ cup quartered cherry tomatoes
  • ½ avocado, diced
  • 3 tablespoons grated Mexican blended cheese

Directions

  1. Place the bell pepper “chips” on a plate.
  2. Whisk the sour cream and lime juice in a small bowl.
  3. Drizzle the bell pepper “chips” with the sour cream sauce and the cucumbers, tomatoes, avocadoes, and cheese to form veggie nachos.
  4. Crunch and enjoy!

Recipe & Image Sourced from: https://www.thedailymeal.com/recipes/all-veggie-nachos-recipe

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

Summer Citrus Fruit Salad!

Another summer favorite is a cold citrus fruit salad.  This delicious recipe is easy to make and a refreshing snack on a warm summer day. You can prepared ahead of time and it can be ready to go for those hungry kiddos.  Ensuring we provide kids with enough water and food for energy on these hot days is so important.  Try this recipe at home this week:

Ingredients

  • 1 cup yogurt
  • 1 tablespoon mayonnaise or salad dressing
  • 1/4 teaspoon grated orange peel
  • 2 tablespoons orange juice
  • 2 cups strawberries, sliced
  • 1 kiwifruit, peeled, cut up
  • 1 small bunch seedless green grapes, cut in half
  • 1 can (11 oz) mandarin orange segments, drained

Directions

  1. In large glass or plastic bowl, mix yogurt, mayonnaise, orange peel and orange juice.
  2. Gently stir remaining ingredients into yogurt mixture. Cover and refrigerate at least 1 hour but no longer than 4 hours.