Easter Fruit Cups!

This week, here is a fun way to get excited about Easter at your KES Club.  All you need for this recipe is fruit cups and markers.  Easy and a fun way to serve festive fruit at your KES Club.

Kids will love these little chicken cups!

Chickie Bird Easter Fruit Cups

All you need for this cute snack:
– single serving fruit cups; peaches or tangerines
– a black sharpie
– an orange sharpie

Recipe & Image sourced from: https://diyall.net/home-design-inspiration/crafts/diy-crafts-chickie-bird-fruit-cups-for-an-easter-party-or-kids-lunch-via-kami-bigler-nob/

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

Easter Bunny Fruit Tray

With Easter just around the corner, it is nice to serve something to get kids excited about Easter.  An easy way to make your KES Club festive is to create festive shapes out of fresh fruit.  Try serving fruit in the shape of a colorful Easter egg or a Easter bunny.  We encourage all of our Clubs to serve fruit each and every day.   This week have the kids help out with this one, at your KES Club.

Easter Bunny Fruit Tray


  • 1 honeydew melon, halved crosswise and seeded
  • 1 large fresh strawberry
  • 1 pint fresh blueberries
  • 6 mandarin oranges or clementine’s
  • 1 pint fresh raspberries
  • 2 cups red and/or green grapes


  1. Use a melon baller to remove the fruit from one melon half. Lay the hollowed melon in the center of a large platter. Using a sharp knife, cut 2 slices from the remaining melon half for ears. Trim the ends of the slices to a point, reserving a small trimming for the mouth. Use the melon baller to scoop the remaining fruit.
  2. Arrange face as shown. The trick for the blueberries: Trim the bottoms so they sit flat. Cut one orange into slices. Pull the peel from two of the pieces and center one on each bunny ear.
  3. To create orange flowers: Score remaining oranges lengthwise, being careful not to slice all the way through the fruit. Arrange the remaining fruit as shown. Cover and refrigerate until ready to serve.

Recipe & Image sourced from: https://www.parents.com/recipe/fruity-cottontail/?utm_campaign=pmm_1269&utm_medium=social&utm_source=pin

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

Banana Whole Grain Pancakes!

With the release of the new Canada’s Food Guide we are getting questions about Whole Grains.  It is suggested we choose whole grain foods because they have important nutrients such as fibre. vitamins & minerals. A great tip is, when you read the ingredient list and choose foods that have the word “whole grain” followed by the name of the grain as one of the first ingredients like whole grain oats and whole grain wheat.  Whole wheat foods are not whole grain, but can still be a healthy choice as they do contain fibre.

Try this whole grain pancake recipe in your KES Club this week:

Banana Whole Grain Pancakes


  • 1 cup all purpose flour
  • 1/2 cup whole grain flour
  • 1/4 cup wheat germ
  • 1 tbsp granulated sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 ripe bananas
  • 2 eggs
  • 1 cup Skim milk
  • 1 tbsp Canola oil
  • 1 tsp Lemon juice
  • 1 tsp Vanilla extract


  1. In a large bowl, whisk together all purpose and whole grain flours, wheat germ, sugar, baking powder and soda and salt; set aside.
  2. In another bowl, mash bananas with fork until very mushy. Stir in eggs until combined. Add milk, oil, lemon juice and vanilla and stir together until well combined. Pour over flour mixture and stir until moistened.
  3. Heat a large non-stick skillet or griddle over medium heat.
  4. Pour about 60 mL (¼ cup) of the batter onto pan and cook for about 3 minutes or until small bubbles start to appear on top.
  5. Flip and cook another 1 to 2 minutes or until golden on the other side.
  6. Repeat in batches with remaining batter.


Information sourced from: https://food-guide.canada.ca/en/

Recipe sourced from: https://www.cookspiration.com/recipe.aspx?perma=DBADF4ECD59&d=6&i=2&s=1

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

Healthy Mini Fruit Pizza!

This recipe seems fitting with the sun shining and the warmer weather on its way.  Anytime you serve fruit in a fun and creative way, kids get more excited about healthy eating.  This is a simple recipe that you may have ingredients on-hand – and it’s just placing them together in a fun pizza shape.  Feel free to use any fruit you may have and get the kids to help with this one at your KES Club this week.


  • 4 medium tortilla, whole wheat
  • 1/2 cup Greek yogurt, plain
  • 1 teaspoon honey
  • 1/2 teaspoon vanilla extract
  • 3/4 tablespoon orange juice


    • 1/4 cup strawberries
    • 1/4 cup kiwi
    • 1/4 cup mandarin oranges, canned in juice
    • 1/4 cup blackberries
    • 1/4 cup grapes, green


  1. Using a small cookie cutter or drinking glass, cut circles into tortillas. Set aside.
  2. In a small mixing bowl, blend together yogurt, honey, vanilla and orange juice until fully blended.
  3. Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.
  4. Spread yogurt mixture onto tortillas and top with fruit.

Recipe & Image sourced from: https://www.superhealthykids.com/recipes/healthy-fruit-pizza-minis/

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

Make Ahead Berry Breakfast Parfait!

Many of our Kids Eat Smart Clubs serve parfaits, and kids love them.  Berry breakfast parfaits are simple.  This recipe in particular is great for breakfast club because you can make them ahead of time.  Most of our KES Clubs have teams of volunteers, and some volunteers are not able to help out early mornings for breakfast service but are able to stop by the school in the afternoons or evenings to help prep for the days ahead; this time works excellent for those volunteers. Try this recipe next week at your KES Club.

Make-Ahead Berry Breakfast Parfait


  • 1 cup (250 mL) large-flake rolled oats
  • 1 tbsp (15 mL) ground flax seeds (optional)
  • 3 cups (750 mL) 2% plain yogurt
  • 1 tsp (5 mL) vanilla extract
  • 2 cups (500 mL) blueberries, sliced strawberries and/or raspberries


In a skillet over medium heat, toast large-flake rolled oats and, stirring constantly, for 2 to 3 min or until golden and fragrant. Immediately transfer to a bowl and let cool. Stir in flax seeds (if using).

In a bowl, whisk together yogurt and vanilla. Alternately layer oat mixture, yogurt and berries in four individual 1-1/2-cup (375 mL) reusable containers with lids or tall glasses.

Seal with lids or cover with plastic wrap and refrigerate for at least 8 hours or up to 2 days.

Recipe & Image sourced from: https://www.dairygoodness.ca/recipes/make-ahead-berry-breakfast-parfaits

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

Serving Different Fruit!

Serving frozen fruit is such a great option all year round, but another way to get kids excited about eating fruit is to try and serve them fruit they may not have tried before.  Each month, one of our KES Clubs offers fruits kids may not have had before.

Many of our Clubs serve apples, oranges, bananas and sometimes berries, but when available, we not try serving something different like mango, kiwi, watermelon or pineapple!  What about Jackfruit?

It is  a great source of fibre, protein and antioxidants and this week at one of our Clubs, the children loved it.  Try a new fruit this week at your KES Club and see how the kids react.

Our photo features Jack from Beachy Cove Elementary eating Jackfruit.

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

Serving Frozen Fruit!

It’s a fact that during Winter months in our province of Newfoundland and Labrador, it is sometimes hard to get fresh fruit.  We hear all the time from our KES Clubs that serving fresh fruit all year round can be a challenge. Our goal is to serve fruit daily and we encourage all our clubs to come up with different ways to do so. Canned and frozen fruit can be just as nutritious as fresh.  Many of our Clubs stock up on frozen fruit when it’s on sale and serve smoothies regularly and the kids love them! Try this smoothie this week at your KES Club:

Strawberry Banana Smoothie

Ingredients (serves 2)

  • 1 container (6 oz) Greek Fat Free strawberry yogurt
  • 1 1/2 cups mill
  • 1 cup frozen unsweetened strawberries
  • 1 medium banana, sliced (1 cup)


  1. In blender, place ingredients. Cover; blend on high speed about 30 seconds or until smooth.
  2. Pour into 2 glasses; serve immediately.

Recipe & Imaged Adapted from: https://www.bettycrocker.com/recipes/easy-strawberry-banana-smoothies/f6113dc6-93ef-4417-9f42-7c20082c90b1

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

Sunny Spring Veggie Egg Cups!

With the sun shining and the temperatures finally getting a tiny bit warmer, there are signs of spring just around the corner.  Kids are wanting to get outside and enjoy the sunshine and are more eager to get up in the mornings for school.  Starting the day with a healthy breakfast gives kids energy to start their day off right.  Including protein foods with breakfast is part of a balanced meal, and Eggs are a great source of protein.  Try preparing this fun egg recipe this week at your Kids Eat Smart Club.

Spring Veggie Egg Cups


    • 4 large – egg
    • 1 cup, chopped – onion
    • 3 cup – peas and carrots, frozen
    • 1 cup – cottage cheese
    • 1 cup – mozzarella cheese
    • 1 cup – Parmesan cheese, grated
    • dash – salt
    • 2 teaspoon – butter, unsalted


    1. Preheat oven to 350 F and fill a standard-sized muffin tin with silicone liners. (You can also try brushing a metal muffin tin with butter, but they might not pop out as flawlessly as they do from silicone.)
    2. In a pan over medium heat, melt the butter and add the chopped onions. Saute until soft and beginning to brown, about 5 minutes.
    3. Stir in the frozen peas and carrots until they’re just warmed through, then remove from heat and salt to taste.
    4. In a large mixing bowl, fork-whisk eggs, cottage cheese, Mozzarella, and Parmesan.
    5. Fold in the vegetable mixture.
    6. Scoop the egg and veggie mixture into 12 silicone muffin cups.
    7. Bake 15-20 minutes until egg is set. Let cool slightly before serving.

Info, Image and Recipe Adapted from: https://food-guide.canada.ca/en/https://www.superhealthykids.com/spring-veggie-egg-cups/ 

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

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.