Carrots with Homemade Veggie Dip

Carrots are one of the top five crops grown here in Newfoundland and Labrador with the others being potato, turnip, cabbage, and beet.  Carrots are a source of fibre and vitamin C. They are also high in beta-carotene, which your body can turn into vitamin A.  Vitamin A is important for normal growth and development.  It also keeps your eyes, skin, and immune system healthy.

Local fresh raw carrots are delicious on their own or paired with a homemade veggie dip.  Here is a delicious one for you to try.

Homemade Veggie Dip


  • 1 cup plain Greek yogurt
  • 1/4 cup mayonnaise made with olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • 1 teaspoon dried parsley flakes
  • 1/4 cup minced fresh dill or 1 tablespoon dried dill


  1. Mix all ingredients together in a large bowl.
  2. Transfer to a serving bowl and store covered in refrigerator.
  3. Serve cold with fresh vegetables.

Recipe and image sourced from

Blueberry Coconut Bark

Newfoundland and Labrador is known for its delicious wild blueberries.  Many of you may have secret locations where you pick blueberries each year.  Blueberries are a source of fibre and vitamin C, and are the highest in antioxidants among the most commonly eaten fruits and vegetables.  Antioxidants help protect your cells and reduce disease risk. This simple Blueberry Coconut Bark recipe is super healthy to make with your freshly picked, tasty blueberries.

Blueberry Coconut Bark


  • 1 1/2 cups unsweetened coconut flakes
  • 1 Tbsp. coconut oil
  • 1/4 cup fresh blueberries
  • 3 Tbsp. chopped pistachios


  1. Blend coconut and coconut oil in a food processor or high-powered blender for 5-7 minutes until smooth.
  2. Scoop onto a parchment paper lined cookie sheet and press down, so that it’s smooth. It should fill up about 1/2 of the cookie sheet.
  3. Lightly press fresh blueberries and chopped pistachios into the bark.
  4. Put in the freezer for at least 2-3 hours. Break apart into large chunks for serving.

Recipe and photo sourced from

Strawberry Watermelon Slushie

Kids are always wanting something cool and refreshing during those hot summer days.  Corner store or restaurant slushies are usually packed with sugary syrup.  Opting to make homemade slushies allows you to control the ingredients and create a healthier option.  Just add frozen fruit and a few simple ingredients.

Strawberry Watermelon Slushie


  • 1/3 cup lemon juice
  • 2 cups seedless watermelon, fresh or frozen
  • 2 cups strawberries, fresh or frozen
  • 2 cups ice cubes


  1. Place first 3 ingredients in a blender; cover and process until smooth. Add ice; process, covered, until slushy. Serve immediately.

Recipe and image sourced from: Strawberry Watermelon Slush Recipe: How to Make It | Taste of Home

Raspberry-Banana Breakfast Taco

Sometimes it’s a struggle with kids to know what to serve for breakfast. Serving something fun like this breakfast taco can get them excited about a healthy option.  Serve this for breakfast on a regular morning with the kids or at a special backyard brunch!

Raspberry-Banana Breakfast Taco


  • 3/4 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • 3 tablespoons sugar
  • 2 teaspoons baking powder
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 large egg, room temperature
  • 1 cup 2% milk
  • 2 tablespoons canola oil
  • 1 teaspoon vanilla extract
  • 1/3 cup cream cheese, softened
  • 3 tablespoons vanilla yogurt
  • 1 small banana, sliced
  • 1 cup fresh raspberries


 Whisk together flours, sugar, baking powder, cinnamon and salt. In a separate bowl, combine egg, milk, canola oil and vanilla; stir into dry ingredients just until moistened.

  1. Preheat a griddle over medium heat. Lightly grease griddle. Pour batter by 1/2 cup measurements onto griddle; cook until bubbles on top begin to pop and bottoms are golden brown. Turn; cook until second side is golden brown.
  2. Meanwhile, beat together cream cheese and yogurt. Spread over pancakes; top with banana and raspberries. Fold up


Recipe and image sourced from: Raspberry-Banana Breakfast Tacos Recipe: How to Make It | Taste of Home

Fun Fruit and Granola Cups

These delightful little fruit and granola cups are a great addition to a backyard party or a picnic in the park.  These are great for little fingers and serving fruit in fun and creative ways gets kid excited about healthy eating.  These cups are a great way to introduce new fruits to kids – have kids help prepare and sprinkle on different selection of fruits they may like!

Fruit and Granola Cups


  • 1 1/2 cups rolled oats (gluten-free if needed, not quick oats)
  • 1/4 cup unsweetened shredded coconut
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 3 tablespoons pure maple syrup
  • 2 tablespoons natural smooth almond butter
  • your favorite yogurt (for filling, 2-3 tablespoons per granola cup)
  • chopped/sliced fresh fruit (for topping)


  1. Preheat oven to 325°F.
  2. Lightly grease 9 muffin cups in your muffin pan. Parchment liners can also be used.
  3. In a medium-sized bowl, add rolled oats, shredded coconut, ground cinnamon, and salt; mix together.
  4. Add maple syrup and almond butter to a small pot on low heat. Whisk together until warm and both ingredients are runny and have combined together. You don’t want the mixture to be hot, just warm.
  5. Add almond butter mixture to oat mixture and stir to combine. Be sure the all of the oats have been coated with the wet mixture.
  6. Divide mixture evenly among the 9 muffin cups. Using a small piece of parchment paper, press oat mixture into the bottom and up sides of each muffin cup. The mixture does not have to come all the way up the sides of the muffin cups. Be sure that there are no gaps or holes on the bottoms.
  7. Bake for 15 minutes or until edges are golden brown and crisp.
  8. Allow granola cups to cool completely in muffin pan.
  9. Once cooled, carefully remove by using an icing spatula or a butter knife. Do this gently to avoid having the granola cups crumble.
  10. Fill with your favorite yogurt and top with the fruits you have on hand.

Recipe and Image sourced from: Fruit and Yogurt Granola Cups – Easy Vegan Gluten-Free Recipes (


Summer Egg Salad Sandwich

Blueberry Bunny Smoothie

Kids in the Kitchen

The new Canada’s Food Guide was released this year. Unlike the previous food guide, the new food guide highlights the importance of how we think about food because “healthy eating is more than the food you eat”.  Healthy eating is also about why we eat and how we eat.  And the best way to enjoy what we eat is by surrounding ourselves with friends and family which is why we should include kids in the kitchen.

With the Christmas holidays just around the corner there will be many feasts with friends and family. Kitchens every where will be busy preparing special meals and baked goods.  And whether it is our home kitchen or our Kids Eat Smart kitchen that is buzzing with excitement, there is sure to be little chefs eager to help. So, roll up their sleeves, wash their hands, and let them dive in because there is no better way to teach children about healthy eating than to have them help in the kitchen.  It will also help them build their self-confidence, learn about cultural and family traditions, and explore new foods and flavours.

Here is a kid-created oatmeal cookie recipe that is a healthier alternative to many of the traditional oatmeal or chocolate chip cookie recipes that are out there.  It also has hints of Christmas spice; a taste of things to come.

Soft Oatmeal Raisin Delights


1 cup unbleached all purpose flour

1 ½ tsp baking powder

1 tsp ground cinnamon

½ tsp baking soda

½ tsp nutmeg

¼ tsp ground cloves

½ cup softened butter

⅓ cup packed light brown sugar

1 Large egg

2 tbsp fancy molasses

1 ⅓ cup unsweetened applesauce

1 ¾ quick cooking oats

1 cup raisins

¾ cup toasted sliced almonds (optional)

1 ½ tsp vanilla


  1. In bowl, whisk together flour, baking powder, cinnamon, baking soda, nutmeg and cloves; set aside.
  2. In a large bowl, beat butter and sugar until fluffy.
  3. Beat in egg and molasses until combined.
  4. Alternate adding the flour mixture and applesauce into the butter mixture (add 3 parts flour and then 2 parts applesauce).
  5. Stir in oats, raisins, almonds, if using and vanilla.
  6. Line a baking sheet with parchment paper. Drop batter by tablespoonfuls (15 mL) onto baking sheet.
  7. Bake in 375°F (190°C) oven for 12 to 15 minutes or until golden brown and firm to the touch.

This recipe has been used with permission from Dietitians of Canada.  Get easy to understand information on food, healthy eating and disease prevention along with award-winning recipes at

The new Canada’s Food Guide can be found at

We offer resources and information on our KES Clubs page – check it out!


Hello Sunshine!

Sometimes all we need is a fun summer shape to get kids excited about eating a healthy snack.  If we have lots of fresh fruits and vegetables on hand the possibilities are endless.  You can make whatever comes to mind and even get the kids creative minds to help make them.  The more colorful the plate the better.  When we ensure our kids are getting a variety of fruits and veggies each day we are providing them with so many essential vitamins and minerals that they need to grow.  Try a fun plate like this one today:

Hello Sunshine Snack


  • Yellow pepper
  • Red pepper
  • Celery
  • Carrot
  • Kiwi
  • Pineapple
  • Orange


  1. Cut peppers, celery and carrots in slivers to allow for letter shapes
  2. Slice kiwi for the letter O
  3. Cut pineapple in slivers for the rays of sun
  4. Slice orange for sun
  5. Place together as picture below and serve!

Image sourced from:

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