Deep Cleaning Your KES Club for the Summer!

With most clubs winding down, and summer vacation just around the corner, it’s time to start a deep clean of your KES Club Equipment.  It is so important to ensure your KES Club is thoroughly cleaned before we leave.  Time to get out your cleaners and sanitizing solutions to ensure all items are clean and put away before we end this school year.  We want to ensure equipment is clean and stored properly and any shelf stable food items are stored off the floor and in cupboards or pantries.

Here are some suggestions for cleaning up your KES Club for the summer:

  • Clean out and sanitize cupboards and pantries (check expiry dates, wipe out cupboards, sanitize area, ensure foods are properly stored)
  • Clean out and sanitize fridges and freezers (check expiry dates, wipe out fridges and freezers, sanitize area, ensure foods are properly stored)
  • Clean out and sanitize toasters, blenders and other KES equipment to ensure they are properly cleaning before storing for the summer months

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

Cleaning out your KES Cupboards!

With the school year winding down, it’s now time to think about emptying out your KES Cupboards and Fridges for the summer months. First, you should consider emptying the cupboards of all items that will not hold over the next few months. See some tips below for emptying those cupboards.

Here are some suggestions that can help you use the foods you have left in your KES Club:

  • If you have lots of cereal on hand, prepare some small baggies of dry cereal for kids to grab- and- go
  • If you have lots of fruit (fresh or frozen) make some smoothies
  • Check expiry dates for shelf stable items and ensure they are store properly in closed containers or locked cupboards over the summer
  • Any leftover food that cannot be saved, donate
  • Next week, during the last week of school, provide your students with grab-and-go options as it’s much easier to buy smaller amount of foods that maybe used quickly. Set this up where all students can see it as they walk through the school doors, to ensure all our children and youth avail of these breakfast items.

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

Year End Breakfast Celebration!

With school winding down for the year, some KES Clubs like to host a special year end breakfast celebration for their students and supporters.  Some clubs like to invite their community supporters, volunteers, and teachers to thank them for all they have given throughout the school year.  Pick a morning over the next 2 weeks to try out some of these delicious and nutritious recipes as a special treat!

Fruit Cone

  • waffle cones or regular cones 
  • peaches
  • blackberries
  • grapes
  • strawberries
  • blueberries


  1. Fill cones with fruit. Place on platter for serving.

Recipe sourced from:

Image sourced from:

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

Summertime Breakfast Yogurt Pops!

This is an all time favorite of kids as the weather gets nicer, and especially during the summer.  It’s great to have for breakfast or for a snack on those warm summer days.  This is also a nice recipe to try at your KES Club during your year end celebrations.  It’s a great recipe with simple and whole ingredients – try it out before schools out for the summer.

Breakfast Yogurt Pop


  • 3 cups chopped strawberries (from about 1 1/2 pints)
  • 1/4 cup honey
  • 1 cup plain Greek yogurt
  • 1/4 to 1/2 cup milk
  • 3/4 cup granola (nut free if serving at school)


  1. Combine the strawberries and honey in a small saucepan and stir gently to combine. Let the berries macerate on the counter for at least 10 minutes, until mixture is dissolved and syrupy.
  2. Place the pan over medium-high heat and bring to a rapid simmer. Cook stirring often, until the strawberries are thick and jammy, 8 to 10 minutes. Remove from heat and let cool to room temperature. You should have about 1 cup of jammy fruit. (At this point, the strawberries can be refrigerated for up to a week.)
  3. When ready to assemble the popsicles, whisk together the yogurt, 1/4 cup of the milk, and 2 tablespoons of honey in a medium bowl. The yogurt should be thick, but pourable (roughly the consistency of regular yogurt). If needed, whisk in a little more milk. Taste and add more honey if desired.
  4. Scoop out 1/4 cup of the yogurt mixture and stir it into the granola. This will help the granola freeze into the popsicles.
  5. Arrange 6 popsicle molds (1/2 cup capacity) on your work surface. Pour a generous spoonful of yogurt into the bottom of each mold. Add a scoop of granola and then a spoonful or two of strawberries. Continue layering yogurt, granola, and strawberries until the molds are filled. Tap the molds lightly agains the counter or use a popsicle stick to work out any air bubbles between the layers.
  6. Insert popsicle sticks into each mold freeze until solid, at least 6 hours.
  7. To unmold, run the popsicle molds under hot running water for a few seconds and gently easy the popsicles out of the molds.

Fresh Toast Sticks!

This is a great recipe to try at your Kids Eat Smart Club this month. Prepare the french toast ahead of time and get the kids involved in putting the fruit and french toast on the sticks.  You will be amazed by how excited the kids get over fruit and french toast – just for the simple fact it’s on a stick.  Many clubs are looking for a special year end breakfast – and this could be just the recipe for that.  Serving fruit in fun ways can get kids to try fruit they may not have tried before.  Try this recipe this month at your KES Club.

French Toast Sticks


  • 1 cup milk
  • 2 large eggs
  • 1 tablespoon honey
  • 1 teaspoon ground cinnamon
  • 4 cups multigrain or whole wheat sandwich bread, cut into 2 inch cubes
  • 1 tablespoon butter or oil
  • 16 strawberries, stems removed
  • 2 bananas, sliced into 1/2 inch coins
  • wooden skewers


  1. In a bowl, whisk together the milk, eggs, honey and cinnamon.
  2. Dip the bread cubes in the milk mixture to coat each side.
  3. Heat the butter in a skillet over medium heat and cook the bread for 1 1/2 minutes on each side, or until golden brown.
  4. Skewer the french toast cubes, strawberries and bananas and serve with maple syrup for dipping.

Recipe & Image sourced from:

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

Summer Fruit Salad!

Nothing says summer more then a fresh and fruit salad.  Sometimes whole fruits are less likely to be eaten by younger children, while older students and youth prefer to grab a whole banana or an apple.  To encourage all students to enjoy fruits at their KES Clubs, try making a simple fruit salad.  It’s great for all ages.  It’s different, colorful and of course delicious.  Fruit salad can be used as a side to another breakfast item, add to cereal, make into a yogurt parfait or just simply eat by itself.  Take some time and try serving a delicious fruit salad at your KES Club. Try this simple fruit salad at your KES Club this week.

Summer Fruit Salad


  • 1 lb strawberries
  • 6 oz blueberries
  • 6oz raspberries
  • 3 kiwis, peeled and sliced
  • 1 orange, peeled and wedges cut in half
  • 2 apples, peeled and chopped
  • 1 mango, peeled and chopped
  • 2 cups grapes

For the dressing

  • 1/4 cup honey
  • 1/4 cup freshly squeezed orange juice
  • zest of 1 lemon


  1. In a small bowl whisk together honey, orange juice, and lemon zest. Add fruit to a large bowl and pour over dressing, tossing gently to combine. Chill until ready to serve.

Recipe and Image sourced from:

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


Fruit & Cheese Kabobs!

Kabobs are always a hit at our Kids Eat Smart Clubs.  Adding anything on a stick, for some reason, always gets kids excited.  It allows for an easy grab and go menu item as well.  Many of our KES Clubs serve fruit and cheese each day – so why not try the added feature of a Kabob to get kids more excited about fruit.  Sometimes kids are not always open to trying different fruit that is offered, but if you serve it in a fun and creative way, they are more than likely to try it!

Fruit & Cheese Kabobs


  • 1 cup vanilla yogurt
  • 1/2 cup sour cream
  • 2 tablespoons honey
  • 1/2 teaspoon ground cinnamon
  • 2 cups fresh strawberries, halved
  • 1-1/2 cups green grapes
  • 8 ounces cubed cheddar or Monterey Jack cheese, or a combination of cheeses


  1. For dip, mix first four ingredients. On 12 wooden skewers, alternately thread strawberries, grapes and cheese cubes. Serve Immediately.

Recipe and Image sourced from:

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

Whole Wheat Strawberry Muffin

Muffins are always a great breakfast for kids. They are easy to grab and go and are a delicious start to the day.  This recipe is great because it also includes fruit.  Sometimes kids are more likely to try new fruit when it is served in a different way.  These muffins, can be served with fruit and milk, to create a balanced breakfast. Try this recipe sometime this week at your KES Club.


  • 2 cup flour, whole wheat
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 tablespoon cinnamon
  • 2 1/4 cup strawberries
  • 2 large egg
  • 1/2 cup yogurt, plain
  • 1/3 cup coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 cup maple syrup, pure


  1. Preheat oven to 350 F, and grease a muffin tin (or use a silicone muffin pan.)
  2. In a large bowl, mix flour, baking powder, baking soda, and cinnamon.
  3. Fold in finely diced strawberries (save 1/4 cup for garnish) and stir to coat.
  4. In a separate bowl, whisk together eggs, yogurt, coconut oil, vanilla, and maple syrup.
  5. Pour wet ingredients into dry ingredients and stir until well-combined. Do not over-mix.
  6. Portion batter equally into muffin pan. (You should get 12 over-sized muffins.)
  7. Bake 22-25 minutes, or until muffins are completely set and golden brown.
  8. Cool slightly, and enjoy! Refrigerate leftovers up to 3 days

Image and Recipe sourced from:

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

Smart Snacking!

The key to smart snacking is having foods prepared in times when you and your family are busy and on the go.  Having snack items easily accessible and ready to grab while you’re going out the door is important.  These snack ideas also make great “Grab and Go” breakfasts for our Kids Eat Smart Clubs.

Here are a few items you should always have on hand to pack a lunch or snack on the go:

  • Cut and washed fruits and veggies
  • Yogurt
  • Cheese
  • Whole grain crackers

Try this delicious recipe as your homemade trail mix:

  • Whole grain cereal
  • Cranberries & raisins
  • Almonds (ensuring no nut allergies)

Great to snack on dry or add milk.


Recipe and image adapted from

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation of Newfoundland and Labrador.

Scrambled Egg Wraps!

Eggs are a great way to start the day!  Eggs are a great source of protein and provide key nutrients such as iron, Vitamin A, Vitamin D, Vitamin E, Vitamin B12 and folate.  Many of our KES Clubs are able to serve eggs on a regular basis and kids love them.  Egg wraps are definitely a favorite for the kids.  Anything that’s different from the norm and fun to grab and go kids usually gravitate towards.  Egg wraps are also a great way to get some veggies at breakfast.  Try this recipe this week at your KES Club:

Scrambled Egg Wraps


  • 1 medium sweet red pepper, chopped
  • 1 medium green pepper, chopped
  • 2 teaspoons canola oil
  • 5 plum tomatoes, seeded and chopped
  • 6 eggs
  • 1/2 cup soy milk
  • 1/4 teaspoon salt
  • 6 flour tortillas (8 inches), warmed


  1. In a large nonstick skillet, saute peppers in oil until tender. Add tomatoes; saute 1-2 minutes longer.
  2. Meanwhile, in a large bowl, whisk the eggs, soy milk and salt. Reduce heat to medium; add egg mixture to skillet. Cook and stir until eggs are completely set. Spoon 2/3 cup mixture down the center of each tortilla; roll up.


Recipe sourced from: 

Image sourced from:

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