Restocking Your Cupboards!

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Well the first week of school has almost come to an end. Next week most of our KES Clubs will be restarting and our volunteers will be getting into the swing of things.  When planning and picking up your groceries for next week you may want to make a list of “must haves”.  In addition to the food items on your menu, it’s also important that you have the following on hand to start fresh for the new school year:

  • Cleaning supplies
    • Dish detergent
    • Wash cloths
    • Dry cloths
    • Sanitizing solution (whichever one is recommend by your school)
  • Hairnets
  • Disposable gloves
  • Napkins
  • Disposable bowls, cutlery, cups (if you sue this at your KES Club)
  • Resalable or paper baggies for grab-and-go breakfasts

Good luck with your shopping, we look forward to visiting all of your KES Clubs again this year…see you soon!

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Welcome Back!

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Welcome back to all of our students and teachers – we hope you enjoyed a fun filled summer! For most children throughout the province, tomorrow marks the first day of the school year, an exciting day for most. We want to wish all of the children attending Kids Eat Smart Clubs a very healthy and successful school year.  That being said, to gain success this school year children need to be well nourished and prepared for the school day ahead, they need breakfast!  Here’s a few tips to get you started with your KES Club while getting the kids involved:

  1. Create a menu – ask the kids what items that would like to see on the menu – do a poll to include items that fall within the School Food Guidelines for them to choose from. It’s not necessary to offer a large variety of foods each day, to keep budgets in line stick with Canada’s Food Guide, serving at least 3 out of 4 food groups will be perfect. Always remember to offer fresh fruits and vegetables when possible, as well as milk.
  2. Create a volunteer schedule – don’t forget to ask the kids – kids can be a great help within your KES Clubs!
  3. Register for the TD Walk to Breakfast – One simple fundraiser each school should participate in each year is the Walk – Register today to ensure you get your Prize Packs!
  4. Set a fundraising plan in place – Your KES back to school packages will provide you with some information on this. In addition to TD Walk to Breakfast, don’t forget to participate in this year’s KES Club Breakfast Blitz – there will be two! We’ll send out all of the information you need as we get closer to the dates.

Amalgamated Academy Breakfast Blitz March 17 2

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

 

 

 

Campfire Baked Apples

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Today is the first day of September that means its back to school next week and sadly it also means the end of summer. This weekend marks the last unofficial weekend of summer for most of us – Labour Day weekend.  Traditionally, many of us go camping to enjoy the last few days before the business of back to school and back to work.  Campfires are always the center of evening and night time gatherings.  It’s not always easy to find healthy campfire treats, marshmallows, smores and wieners are what we tend to enjoy.  Think outside the box this holiday weekend and try something more nutritious on your campfire.  This campfire baked apple recipe is perfect for a warm treat over the fire, or even a satisfying dessert.  The whole family will enjoy making them and eating them!

Ingredients: 

  • Medium- large sized apples (per person)
  • 2 Tbsp of dried fruit per apple
  • Optional ingredients (chopped nuts, spices – cinnamon, cloves, nutmeg, ginger, mixed spice, vanilla)
  • Cinnamon
  • Blueberries (Fresh or Thawed)
  • Unsalted Butter
  • Maple Syrup (or honey for a healthier choice)
  • Greek vanilla yogurt

Directions:

Core the apples and fill them with the dried fruit.  Add your additional ingredients (ie. cinnamon and chopped nuts). Wrap them in at least 2 layers of foil. Cook apples on the fire for 15-25mins. Once done, place apples in bowls, add butter to them while they are still hot, then finish with berries, a dollop of greek yogurt, a drizzle of maple syrup (or honey) and a sprinkling of cinnamon (or whatever else you like). Enjoy!

campfire baked apples

Recipe adapted from: http://www.bitsquareblog.com/2014/02/simple-bbqcampfire-baked-apples.html

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Rainy Day Lunch

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On days like today – cool, gray and rainy – we prefer to enjoy a warm satisfying lunch, rather than the daily cold sandwiches or salads. Like adults, kids also enjoy something warm on days like this.  You may need to brain storm and think of some healthy dishes you can cook for lunch; avoid can soups, pre packaged sandwiches and other processed foods and whip up something warm today!  It doesn’t have to be time consuming or require a lot of prep work; your main goals should be warm, delicious and nutritious!  I came across this fun recipe, it’s a twist on your traditional grilled cheese – your kids will love it!  Get them involved and ask them to help you make this, it’ll be fun for everyone.

Grilled Cheese & Tomato Roll-Ups

Ingredients

  • 6 slices soft whole wheat bread
  • 1 cup shredded cheddar cheese
  • 1 cup shredded mozzarella cheese
  • 1 tomato, diced
  • 2 tablespoons butter (for healthier option, use spray oil)
  • Marinara sauce, for dipping (you could also use a bowl of homemade tomato soup)
  • Fresh basil, for garnish

Directions

Use a rolling pin to flatten bread to about a 5” x 4 ½” square. Top bread with 2 tablespoons cheddar, 2 tablespoons mozzarella, and a few pieces of diced tomato.  Roll, leaving seam-side down.  Melt 1 tablespoon butter on medium-low in pan (or spray with oil).  Add three rolled sandwiches and cook, turning every two minutes, until cheese melts and sandwiches are golden brown. Serve with marinara sauce or homemade tomato soup topped with fresh basil for dipping.  Serve with a glass of milk and you have a well balanced lunch.  To add some extra protein you could add some chopped low-sodium ham or turkey to the sandwich roll.  To increase the veggie and fruit serving, slice some fruit or serve some berries for dessert.

grilled-tomato-cheese-roll-ups-02-stills_0

Recipe adapted from: http://www.southernliving.com/food/how-to/grilled-cheese-tomato-roll-ups-recipe-video

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

 

Blueberry Peach Salsa

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Earlier this week I shared with you some of the benefits of blueberries and a delicious recipe that you could try. Once again, this recipe also has blueberries as a main ingredient – it is blueberry season after all!  The below recipe has a unique twist on your traditional vegetable and fruit salsas, combining the flavors of both making for a delicious, nutritious snack for any time of the day.

You’ll love this blueberry peach salsa; it’s something all ages will enjoy. Bring it along to your next picnic, backyard gathering or dinner invite.  As always, it’s important to entice your children to try new things, so make it fun looking and get them involved in the process.

Ingredients

  • 1/2 cups fresh tomatoes, quartered
  • 2 cups fresh blueberries
  • 1 cup fresh peaches, chopped
  • 1/2 cup fresh kiwi, chopped
  • 2 Tbs lime juice
  • 1/4 cup green onions, chopped
  • 1/2 cup fresh cilantro, chopped
  • 1/4 cup fresh mint
  • 1 avocado, cut into small chunks
  • sea salt and cayenne to taste
  • jalapeno or chili pepper )optional)
  • small pita bread slices or corn chip scoops (great for children size portions)

Directions

Pulse tomatoes and 1/2 cup of peaches together with lime juice, green onions, cilantro, and mint. You want it slightly blended but still a wee chunky.  Transfer to mixing bowl and stir in blueberries, remaining 1/2 cup of peaches, chopped kiwi, avocado, sea salt and cayenne. You can put this delicious salsa on anything you eat!

Recipe retrieved from: http://www.meghantelpner.com/blog/blueberry-health-antioxidant-salsa-recipe/

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

 

It’s Blueberry Season!

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It’s that time of year again…blueberry season!! If you’re like me, you love fresh local blueberries.  Whether you pick them yourself or buy them locally on the side of the road or at a market, the taste of freshly picked blueberries can’t be beat.

Blueberries are very nutritious and have many health benefits; they are rich in dietary antioxidants and a variety of vitamins and minerals. They are high in fiber and may contribute to heart health as they are known to reduce blood cholesterol levels.  To have the availability and ability to pick this nutritious food, literally in our backyard, is amazing.

Blueberries are a food that can be used in many recipes. Blueberries are delicious added to pancakes, muffins, smoothies, cereal, sauces and many other ways. Surprisingly, they are great in other, more non-traditional dishes as well. Their fresh, natural flavour enhances the taste of meats such as pork, chicken and game, and chefs often combine them with other fruits or berries to make the finest desserts.

Below is a great blueberry recipe that you can try with the fresh blueberries you just picked!

Blueberry Breakfast Parfait Pops

Ingredients

For 4 Frozen Parfait Pops

Greek Yogurt (vanilla or blueberry)

  • 4 Blueberry Breakfast Biscuits, crushed (or you can use any granola)
  • ½ cup fresh or frozen blueberries

Instructions

Fold blueberries into yogurt. Layer 2 tablespoons yogurt, 1 teaspoon breakfast biscuits/granola, another 2 tablespoons yogurt, 1 teaspoon breakfast biscuits/granola, and 2 more tablespoons yogurt in frozen pop mold. (Adjust according to the size of your mold.) Sprinkle additional crushed biscuits on top and press in slightly to adhere. Freeze for at least four hours before removing and enjoying.

**You can use a combination of yogurts for the different layers if you wish

blueberry-breakfast-parfait-pops-collage

Information retrieved from: http://publications.gc.ca/collections/collection_2011/agr/A15-11509-2011-eng.pdf

Recipe adapted from: http://www.momontimeout.com/2014/06/blueberry-breakfast-parfait-pops/ 

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador