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: https://www.superhealthykids.com/recipes/whole-wheat-strawberry-muffins/

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 http://www.fitbie.com/slideshow/15-healthy-grab-and-go-snacks

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: https://www.tasteofhome.com/recipes/scrambled-egg-wraps/ 

Image sourced from: https://www.thespruceeats.com/vegetarian-breakfast-burrito-with-scrambled-eggs-3376542

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

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: https://www.amazon.com/Fit-Fresh-Container-BPA-Free-Containers/dp/B00KRBM9RE

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: https://www.superhealthykids.com/recipes/pita-fruit-nachos/

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: https://www.myrecipes.com/recipe/fruit-kebabs-with-honey-yogurt

Image sourced from: https://www.superhealthykids.com/recipes/apples-and-yogurt/

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: https://www.generalmillscf.com/recipes/build-your-own-yogurt-parfait-bar/a59a1d19-2d5d-47ad-8a40-86f14a6a13f6

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: https://www.mealgarden.com/recipe/strawberry-mango-spring-smoothie/

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: https://www.superhealthykids.com/recipes/whole-wheat-applesauce-muffins-recipe/

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