Overnight Hearty Oatmeal Breakfast!

This overnight hearty oatmeal is a great way to prepare and plan your breakfast the day before, and it can be served cold or warm.  Planning weekly or monthly menus at your Kids Eat Smart Club is key to ensuring you and your team of volunteers are prepared for the days and weeks ahead. Many of Club Coordinators create the menus then a group of volunteers are the “shoppers”.  Working together at our KES Club is key, and dedicated volunteers plan their menus which is their way to budget and ensure a sustainable KES club. Try this Nutrition Month featured recipe in your Kids Eat Smart Club; we know the kids will love it.

Overnight Hearty Oatmeal


  • 1 cup (250 mL) milk
  • 1 cup (250 mL) plain yogurt
  • ¼ tsp (1 mL) vanilla extract
  • 2 tsp (10 mL) honey
  • 1 ripe banana, mashed
  • 1 cup (250 mL) large flake oats
  • 1 cup (250 mL) fresh mixed berries
    (blueberries, raspberries and


  1. In a medium sized bowl, mix together milk, yogurt, vanilla, honey, banana, and oats until well blended.
  2. Split in two and pour in two separate Mason jars. Top each jar with ½ cup (125mL) mixed berries. Refrigerate for at least 8 hours. Enjoy!                                                                                                                                                                                                                                                                                                                                                                               Tip: This recipe can be served warm as well. To enjoy hot, microwave for 1 minute with mason jar lid off.

For more Nutrition Month Recipes check out: www.nutritionmonth2019.ca

Recipe adapted from: https://www.dietitians.ca/Downloads/Public/07—Nutrition-Month-2019/Recipes-2019-Nutrition-Month/NM19-Recipe-02-Overnight-Hearty-Oatmeal-Breakfast-.aspx

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

March is Nutrition Month!

We are celebrating Nutrition Month 2019 at Kids Eat Smart NL by unlocking the potential of food to fuel, discover, prevent, heal and bring us together.

At our Kids Eat Smart Clubs, we promote the potential of food each and every day!

Fuel: Stay energized by planning nutritious snacks into your day.

Discover: Foster healthy eating habits in children by teaching them to shop and cook.

Prevent: Understand how food can help prevent chronic diseases like type 2 diabetes and heart disease.

Heal: Learn how food can promote healing and how dietitians work in health care teams to make a difference.

Bring us together: Enjoy the benefits of bringing families and friends together with food

This years theme encompasses many goals of our Kids Eat Smart Clubs.  Serving a healthy breakfast each school day allows us to fuel our students, allows kids to discover new foods and develop healthy eating habits, prevent chronic disease by providing healthy foods, learn how food can promote healing, and most importantly brings our students together each morning with friends to socialize and enjoy a healthy meal to start their day.

For more great resources for Nutrition Month 2019 check out – www.nutritionmonth2019.ca

Information sourced from:  Dietitians of Canada’s Nutrition Month Campaign

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



Serving Water at your KES Club!

Along with Celebrating National Nutrition Month in March, we will also be celebrating World Water Day on March 22.  Canada’s new food guide encourages water consumption as your drink of choice.  We encourage all of our KES Clubs to have water available to drink each morning at breakfast club.  Here are 5 ideas to ensure water is served at your breakfast club:

  1. Encourage kids to bring a water bottle to school
  2. Add fruits/vegetables to water for flavor (Orange, apple, cucumber, watermelon, etc.)
  3. Add fun ice cubes with frozen fruit
  4. Chat with the kids at breakfast club about the importance of water
  5. Issue a challenge to see how many glasses of water are consumed during Canada Water Week at your breakfast program

If you don’t serve water already at your KES Breakfast Club – try it out this month!

Info sourced from: https://mailchi.mp/7b962b4ae119/breakfast-club-of-canada-march-2019-newsletter?e=b253d39088 

Image sourced from: http://www.healthykidsajax.ca/2017/02/four-flavourful-fruit-infused-water-recipes/

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

Breakfast for Dinner – Pancake Day Casserole!

One of our favorite days of the year is Pancake Day!  Many of our Kids Eat Smart Clubs love to serve pancakes today and some schools do a school wide pancake day in celebration.  Pancakes can be served in so many ways with so many different toppings.  Kids especially love pancakes topped with fruit.  Try this fun recipe at home tonight or at your KES Club this week – it’s a great way to serve pancakes to a larger group of people!

Pancake Casserole


  • 4 tablespoons unsalted butter, plus more for greasing the dish and serving
  • 1 3/4 cups all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 6 tablespoons sugar
  • Kosher salt
  • 1 3/4 cups buttermilk
  • 7 large eggs
  • 2 cups half-and-half
  • 1 teaspoon pure vanilla extract
  • Maple syrup, for serving
  • Blueberries, for serving


  1. Butter an 8-inch square baking dish; set aside. Put 3 tablespoons of the butter in a microwave-safe small bowl or liquid measure; microwave for 30 seconds to 1 minute to melt the butter.
  2. Whisk together the flour, baking powder, baking soda, 3 tablespoons of the sugar and 1/2 teaspoon salt in a large bowl. In a separate small bowl, whisk together the buttermilk, 2 of the eggs and the melted butter. Add the wet ingredients to the dry ingredients, and stir until just combined.
  3. Heat a large nonstick skillet or griddle over medium heat. Melt a little of the remaining butter in the pan. For each pancake, spoon 1/4 cup of batter into the skillet and cook until the bottom is golden brown and small bubbles appear on the top, 2 to 3 minutes. Flip and cook until golden brown on the other side, about 2 minutes. If the pancakes brown too quickly, reduce the heat to medium-low. Transfer the pancakes to a plate as finished. Repeat until all the batter is used, adding more butter to the pan as necessary. (You should have at least 12 pancakes.)
  4. Whisk together the half-and-half, vanilla, the remaining 5 eggs and 3 tablespoons sugar, and 1/4 teaspoon salt in a large bowl.
  5. Shingle the pancakes in the prepared baking dish. Pour the egg mixture evenly over the pancakes. Cover the dish with plastic wrap and refrigerate for at least 8 hours up to overnight to allow the pancakes to soak in the custard.
  6. Preheat the oven to 350 degrees F. Remove the plastic wrap, and bake the casserole until it feels firm yet springy to the touch in the center and the custard is set, 50 to 60 minutes. Let cool 15 minutes before serving. Serve warm with maple syrup, blueberries and pats of butter.

Recipe & Image sourced from: https://www.foodnetwork.com/recipes/food-network-kitchen/pancake-breakfast-casserole-3363681

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

Breakfast Casserole!

We love any recipe that can be prepared in bulk for large groups of kids at our Kids Eat Smart Breakfast Clubs.  We especially like this recipe as it also includes eggs – a great source of protein.  We are thankful for our Partner,  Eggs Farmers NL for their continued support to our breakfast clubs here in our Province.  Be sure to check for egg allergies at your school before considering this recipe.

Breakfast Casserole


  • 1 medium – bell pepper, green
  • 1 medium – bell pepper, red
  • 6 ounce – cheddar cheese
  • 2 cup – ham, chopped
  • 24 ounce – hash browns, frozen
  • 6 large – egg
  • 2 cup – egg white
  • 2 cup – milk
  • 1/2 teaspoon – salt


    1. Preheat oven to 350 degrees F. Grease a 9×13-inch baking dish; set aside.
    2. Dice peppers, grate cheese, and chop ham.
    3. Heat a nonstick skillet over medium. Add peppers; cook for 3-4 minutes to soften.
    4. Add to prepared baking dish and mix together with the hash browns, ham, and 1 cup of the cheese.
    5. In mixing bowl whisk eggs and liquid egg whites. Add milk and salt, whisk together.
    6. Pour egg mixture over veggies and ham. Sprinkle with remaining cheese.
    7. Cover with foil and bake for 1 hour and 30 minutes; removing the foil 15 minutes before finishing.

Recipe & Image Sourced from: https://www.superhealthykids.com/breakfast-casserole/

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

Berry Oatmeal Bake!

We encourage all of our Kids Eat Smart Clubs to have a sit down meal at their school if possible.  Our Breakfast Clubs are so much more than just a breakfast meal – they allow kids, teachers and parent volunteers to socialize and start their day off right with a nice healthy breakfast.  Families are often times rushed in the mornings to get everyone ready and out the door on time and our KES Clubs allow kids to slow down and enjoy a meal with friends and teachers, before they start their day. Try this recipe this week to warm you up on these cold winter days:

Berry Oatmeal Bake


  • 2 teaspoons unsalted butter
  • 1 1/4 cups old-fashioned rolled oats
  • 3 tablespoons light brown sugar
  • 1 2/3 cups plain unsweetened almond milk
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon pure almond extract


  • 1/3 cup skin-on sliced almonds (optional)
  • 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
  • Kosher salt
  • 12 ounces frozen mixed berries, thawed (2 1/2 cups frozen; 1 1/2 cups thawed)
  • Two-percent 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 almond milk, egg, vanilla and almond extract in a medium bowl. Pour the milk mixture into the oat mixture and stir well to combine.
  3. For the topping: Stir together the almonds, 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 if using.

*Ensure to check for nut allergies in your school and check all ingredients for nuts before serving.

Recipe and Image sourced from: https://www.foodnetwork.com/recipes/food-network-kitchen/berry-oatmeal-bake-3362604

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

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: https://www.superhealthykids.com/breakfast-on-a-stick/

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: https://www.superhealthykids.com/homemade-fruit-snack-frozen-yogurt-raspberries/

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: https://www.mommykatandkids.com/2015/02/kids-easy-heart-healthy-valentines-day-snacks-onatural.html

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: http://www.easternhealth.ca/WebInWeb.aspx?d=1&id=2227&p=379

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.