Healthy Road Trip Snacks!

Many families will be hitting the road this weekend to kick off the summer season (hopefully)! For many in our province; it’s the first weekend to get back up to the cabin or back up to the trailer to enjoy the outdoors.  Snacking on the run can always be a challenge when looking for healthy options.  When preparing ahead of time, you can avoid those gas station stops along the way.

Here are some great snacks ideas to pack up in your cooler for the long drive out the highway:

  • Carrots sticks with hummus
  • Pretzels and strawberries
  • Celery with peanut butter and raisins
  • Cheese strings (icepacks needed) with crackers
  • Yogurt tubes  (icepacks needed) with blueberries
  • Apple / banana / oranges/ grapes
  • Plain or seeded bread sticks with hummus
  • Granola Trail Mix

Image sourced from:

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

Pita Fruit Nachos!

This is a fun and easy recipe our KES Clubs seem to love.  It’s such a simple concept that takes a twist on nachos for breakfast – what could be better!  This is a great recipe to have students help prepare and serve.  Having students involved in your KES Club has so many benefits!  Students are able to learn      life-long skills such as food skills, budgeting skills and social skills.  We hear so many stories about our student run KES Clubs throughout the province and the benefits it brings the students and the school.  Don’t forget to get your students involved in your KES Club this year.

Pita Fruit Nachos


  • 2 large pita, whole wheat
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • 1 cup grapes
  • 1 cup cranberries, dried
  • 1/2 cup pineapple
  • 1 cup Greek yogurt, vanilla


  1. Cut pita into 6 triangles. Place on a baking sheet, drizzle with olive oil, sprinkle with cinnamon. Bake for 12-15 minutes.
  2. Meanwhile, dice up the grapes. Mix together with the cranberries and pineapple, set aside.
  3. When the pita slices are done, place a teaspoon of yogurt onto each one and top with a teaspoon of the fruit mixture. Serve immediately.

Recipe and Image sourced from:

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

Easy Apple Fruit Dip!

One of our KES Clubs favorite go to fruit is apples.  Apples are usually readily available at a reasonable cost and most kids seem to love them! This easy recipe is a great way to change things up and to get kids to eat more fruit.  Making fruits fun and easy to grab can get kids excited about healthy eating.  This dip can be prepared ahead of time and volunteers can cut up the apples as kids arrive.  Cutting apples, when you are just about to serve, is key as kids don’t usually like the brown color they turn when exposed to the air for too long. Try this recipe at your KES Club this week.

Yogurt & Honey Fruit Dip with Apple Slices 

  •  2 cups plain or vanilla Greek yogurt
  •  1/2 cup honey (decrease to 1/4 cup if using vanilla yogurt)
  • 1/2 teaspoon ground cinnamon


  1. Mix yogurt, honey and cinnamon together in a bowl
  2. Slice apples as needed for dipping

Recipe adapted from:

Image sourced from:

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

Yogurt Breakfast Parfait Bar!

As you plan your KES Club Breakfast menu for the remaining months of your school year, why not try adding a yogurt parfait bar at your KES Club – we know the kids will love it!  Set up a side table where kids can make their own parfaits.  Let them choose from yogurt, different fruits, (they can be fresh or frozen) and granola or cereal to top it off.  This fun breakfast is sure to be a hit with the kids.


  • Yogurt (plain, vanilla or strawberry)
  • Fruits and berries (bananas, frozen berries, frozen mixed fruits, chopped melons, etc)
  • Toppings (granola (ensure nut free if allergies), cereal such as Cheerios, Raisin Bran and Chex)


Set a table with cups or bowls and spoons that the children can take and start adding their ingredients (If you think things will get messy, you can have your bowls or cups already filled with the yogurt).  Place your ingredients on the table with a spoon in each and allow the children to form an assembly line and serve themselves.  Have a volunteer near to keep the line moving.

Recipe and image sourced:

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


Springtime Smoothie!

Another great way to serve fruit at your Kids Eat Smart Club is to serve smoothies!  Smoothies are always a favourite with kids and can be made up with so many different kinds of fruits.  Trying new fruits in smoothies allows our kids to try new fruits they may not have tried before.  Mango is not very common at our KES Clubs but many children enjoy their sweet and flavorful taste! Try this new smoothie at your KES Club this week:

Strawberry Mango Spring Smoothie


  • 1 medium banana (peeled and sliced)
  • 1 cup milk
  • 1 mango (peeled, cut into chunks)
  • 5 large strawberries


Combine all ingredients in blender and blend. Recipe yields 3 1/2 cups.

Recipe & Image sourced from:

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

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:

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


    • 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


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


  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:

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:

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


    • 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


  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.