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 (

Kristin Hedges is a Registered Dietitian.

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

Lori Warford-Woolgar, MSc, RD is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.

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

Lori Warford-Woolgar, MSc, RD is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.

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

Kristin Hedges is a Registered Dietitian.

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

Kristin Hedges is a Registered Dietitian.

Meet Nickie Shanks, Regional Coordinator – Avalon West, Vista and Burin Regions

Nickie Shanks
Regional Coordinator Avalon West, Vista, and Burin Region

Nickie Shanks works closely with 54 schools in the Avalon West, Vista and Burin regions to ensure Kids Eat Smart (KES) Breakfast Clubs are functioning at their best. Nickie assists with menus to offer the healthiest options and offers guidance when clubs are facing challenges. She organizes, promotes, and participates in fundraising initiatives. Nickie also provides support to KES Clubs in their search for volunteers. In addition, Nickie assesses the need for equipment and PPE when required. She develops relationships with all those involved in, and who support KES breakfast clubs. This year will mark 6 years that Nickie has been a Regional Coordinator for the Kids Eat Smart Foundation.  

Before COVID 19, Nickie volunteered at the breakfast clubs at her children’s schools and was also a parent volunteer. Nickie has a Business Management Diploma and a Human Resource Management Diploma and has training in Food Safety. Nickie was an active member of Student Council participating in and assisting with the organization of fundraising events. 

The wonderful stories that Nickie often hears from those involved in breakfast clubs is inspiring. For Nickie, it is motivating to hear how KES clubs are making a difference in schools, and it gives her a sense of pride to talk about some of the amazing work happening across the province. The relationships that she has built with Principals, Coordinators, Volunteers and Donors is the most rewarding part of being a Regional Coordinator. 

Nickie has a very large family. She loves playing music, attending sporting events with her children, sewing/quilting, and interacting with her dog (a husky named Winter). 

If you have questions about KES Clubs in the Avalon West, Vista, and Burin Region, you can reach Nickie at



Keeping the snack attack on track


Kristin’s mid-morning snack

Smart snacking is an important part of a healthy diet because it helps kids get the nutrients they need to keep going throughout the day. However, when you hear the call “I’m hungry!” echo through the house, it is tempting to sacrifice nutrition in the name of quick and easy.

Balance is the key – when putting together snack suggestions, encourage your kids to pair up any two of the four food groups from Eating Healthy with Canada’s Food Guide – like a piece of fruit with cheese, or peanut butter and with whole wheat bread.

My usual pick-me-up mid morning snack is cut up orange slices and some delicious Greek yogurt. I find this healthy snack gives me that extra boost I need until lunch time!

Try to think ahead so you can have quick and easy AND nutritious choices ready on hand. For instance, I try to have my fruit and veggies for snacks washed and cut-up and ready for easy access in my fridge.

Here are some other tips to keep the snack attacks on track:


Variety in food helps make sure that kids get the vitamins and minerals they need, rather than just getting the same vitamins and minerals at each snack.

When offering snacks, try to offer an assortment instead of offering the same snacks day after day.

Healthy snack foods include:

  • Fruits and vegetables
  • Whole grain crackers, cereals, and bread
  • Eggs
  • Low fat cheese, milk, and yogurt
  • Protein-rich spreads and dips like hummus and peanut butter

Make food fun

Be creative when serving fruits and vegetables to your kids, when kids are interested in foods they are more likely to try them.  Here are a few tips to get you started:

  • Cut fruits in fun shapes using cookie cutters
  • Serve fruits or vegetables out of healthy edible bowls, like a carved out pepper or melon
  • Make fruit or veggie kabobs using a variety of healthy options
  • Freeze 100% fruit juice with fruit chunks to make your own healthy fruit pop
  • Dip cut fruit in orange juice or apple juice to stop it from browning and add taste
Strawberry Kisses - a healthy and delicious snack, just in time for Valentine's Day!

Strawberry Kisses – a healthy and delicious snack, just in time for Valentine’s Day!

Strawberry Kisses

Get creative for any and all occasions – with Valentine’s Day just around the corner check out these, why not try making these balanced and delicious Strawberry Kisses?


12 Fresh or Frozen strawberries, washed.
1 ½ cup low fat plain or flavored yogurt.


Dip strawberries in yogurt, freeze and slice.

Happy snacking everyone!

Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.