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:

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


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


  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:

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


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


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:

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


  • 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:

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 


  • 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:

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


Good Morning Egg Roll Up!

What could be better then a nice warm egg wrap to start your child’s day! Wraps appear to be a go to item for kids as they can easily grab them on their way to class or enjoy them with friends at their KES Club.  Wraps are also a great way to get your extra veggies, as you plan your meals.  This is another great recipe featured with the new Canada’s Food Guide.

Good Morning Egg Roll Up


  • 1 egg or 2 egg whites
  • 30 mL (2 tbsp) diced red bell pepper
  • 30 mL (2 tbsp) grated zucchini or carrot
  • Pinch fresh ground black pepper
  • 1 small whole grain flour tortilla
  • 15 mL (1 tbsp) grated light old Cheddar or Swiss cheese


  1. In a small bowl with a fork, beat together egg, red pepper, zucchini and pepper.
  2. Spray a small 20 cm (8 inch) nonstick skillet with cooking spray and place on medium heat. Pour egg mixture into pan, swirling pan to coat evenly. Let cook for about 2 minutes or until edge is light golden. Using a spatula, lift around edges and flip egg over and cook for another 30 seconds or until set and light golden.
  3. Slide egg onto flour tortilla and sprinkle with cheese. Roll up and enjoy!

Recipe sourced from:

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

Meal Planning is Key!

Another message the new Canada’s Food Guide promotes, which resonates with Kids Eat Smart NL is meal planning.  If anyone knows the importance of meal planning it’s our KES Clubs Coordinators.  We encourage all of our clubs to make a plan daily, weekly and monthly.  When serving the number of kids our clubs serve each day it’s so important to plan ahead.  Here are some tips from Canada’s Food Guide for meal planning:

Meal planning from start to finish in 4 steps

Use these 4 steps to help you plan your meals.

  1. Decide what to eat

Write down your meal and snack ideas:

  • Get recipe ideas from:
    • web sites
    • cookbooks
    • magazines
    • friends and family
  • Scan grocery flyers for healthy foods on sale
  • Check your fridge, freezer and cupboards for foods you have
  • Look to see what foods need to be used up before they go to waste
  1. Make your grocery list

Write down the foods you need for your meal plan:

  • Keep a grocery list handy and write down items as you run out of them
  • Organize your grocery list by headings that match the sections of the store
  1. Go Shopping

Buy the foods on your grocery list:

  • Use your list to navigate the aisles
  • Stick to your list to:
    • reduce food waste
    • save money and time
    • cut down on impulse buys
  1. Start Cooking

Stick to your plan:

  • Post your meal plan where everyone can see it
  • Give everyone a job to help with the meal plan

Stick with these tips to help preparing for meal planning for your KES Club.

Information sourced from:

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


Sharing a Meal of Strawberry Pancakes!

Here at Kids Eat Smart NL we are so thrilled with the release of the new Canada’s Food Guide.  One message that resonates with our KES Clubs is “Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.” We know the importance of kids starting their day not only with a healthy breakfast but with sharing a meal with their friends and teachers in a supportive environment.  Kids are able to come to breakfast clubs at their schools all around Newfoundland and Labrador and enjoy a meal with friends, teachers and staff each morning.  We know the benefit this offers to our kids and are proud to know the emphasis the new Canada’s Food Guide is putting on sharing meals together.

Canada’s Food Guide 

We are featuring a recipe this week from the new launch of Canada’s Food Guide.

Strawberry Pancakes

• 250 mL (1 cup) whole wheat flour
• 125 mL (1/2 cup) all purpose flour
• 30 mL (2 tbsp) granulated sugar
• 10 mL (2 tsp) baking powder
• Pinch ground cinnamon
• 375 mL (1 1/2 cups) skim milk
• 1 egg
• 30 mL (2 tbsp) canola oil
• 10 mL (2 tsp) vanilla
• 250 mL (1 cup) diced fresh strawberries

1. In a large bowl, whisk together whole wheat and all purpose flours, sugar,
baking powder and cinnamon.
2. In another bowl, whisk together milk with egg, oil and vanilla. Pour over flour
mixture and stir to combine. Stir in strawberries.
3. Spray griddle or nonstick skillet lightly with cooking spray. Heat over medium
heat. Using 60 mL (1/4 cup) measuring cup, pour batter onto hot griddle. Cook
for about 2 minutes or until bubbles start to appear on top. Flip over and cook
for another minute or until light golden brown. Repeat with remaining batter.

Recipe sourced from:

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


Berry Oatmeal Bake!

We often get Kids Eat Smart Club coordinators and volunteers looking to serve something different at their KES Clubs.  This recipe is great to try on a cold winter’s morning.  It’s easy to cook in batches and a warm treat for the kids too.  This simple recipe includes whole grains and berries, and great way to start the day at your KES Club; Try it!

Berry Bake Oatmeal

  • 2 teaspoons unsalted butter
  • 1 1/4 cups old-fashioned rolled oats
  • 1 tablespoons light brown sugar
  • 1 2/3 cups 2% milk
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 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
  • 12 ounces frozen mixed berries, thawed (2 1/2 cups frozen; 1 1/2 cup thawed)
  • 2% Greek yogurt or low-fat milk, for serving, optional


  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 milk, egg and vanilla  in a medium bowl. Pour the milk mixture into the oat mixture and stir well to combine.
  3. For the topping: Stir together the 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.

Recipe sourced from: 

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

Grab and Go Veggies Dippers!

The key to serving veggies at your KES Club is having them easy to grab and go for the kids.  If you are preparing them at home or at your KES Clubs, it’s best to have them cut up and ready to serve in your fridge.  Many KES Clubs have designated prep volunteers to pre-cut fruits and vegetables the day before serving them to ensure they are fresh and ready to go.  Serving fruit and vegetables on platters or in cups like the picture below allows for kids to easily grab them to enjoy.

Try veggies such as the following:

  • Celery
  • Peppers
  • Carrots

All you need to do is place any kind of dip in the bottom of a cup and place pre-cut vegetables on top. You can try hummus, tzatziki, guacamole or ranch dressing for your dipping sauce.

Image sourced from: 

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