Monday Morning Make-Over Series Continues

As we start a new school season, we thought it would be a great idea to share some make-ahead “breakfast in a jar” recipes to help get your days off to a healthy and smooth start: click here for recipes


We also thought that it would be a good idea to repost the info picture on selecting a good backpack for your child(ren).  Be sure to take a look at their posture today as they carry their backpack:


Happy First Day of School!

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Day #8 in our Healthy Snacks Campaign – Fruit Skewers

Fruit Skewers

Here’s a colorful fruit salad on a stick! And, food eaten off a stick always tastes better, right? So versatile, you can choose from a variety of fruits.  What a super yummy, healthy treat or snack to serve all summer long and a terrific addition to any summer party, barbecue or picnic. Have fun!

Here is a fun recipe from

Prep Time: 20 minutes


Bamboo, wooden or other disposable skewers (such as plastic), see shopping tip

½ small watermelon, cantaloupe or honeydew melon for the base

Strawberries, hulled

Cantaloupe chunks

Pineapple chunks

Honeydew melon chunks




1. If using wooden or bamboo skewers, make sure all the splinters are off of them by rolling two together in your hands, or rub them over each other, as if you are sharpening a knife.

2. Cut the fruit that is not already small into 1-inch or bite-size, chunks.

3. This recipe is very flexible…As shown in the photo, I first skewered a strawberry,
next 2 blueberries, then watermelon, next 2 grapes, cantaloupe, 2 blueberries and ending with another strawberry.

4. Important Tips: Just be sure to stick to fruits that don’t brown so quickly such as grapes, watermelon, cantaloupe, strawberries, pineapple and blueberries. For the base I used ½ of a small watermelon but you can use any melon you like. In addition, be sure to leave a few inches at the bottom of the skewers so they’re easier to insert and do not make the melon shell top heavy.

5. Just remember, there is no set way to create your kebabs…Have fun with a variety of fruits.

Shopping Tip
I found the bamboo skewers at the supermarket in the baking aisle where baking pans are displayed.
 They’re also sold in stores such as Bed, Bath and Beyond and craft stores such as Michael’s.

Today we our Barrie office is offering samples of fresh fruit skewers.  A great way to make fruit fun and easy to eat. These skewers (or kebabs are an easy way to get your kids involved in their snack making.  Customize to their own specific tastes.  Be sure to add some protein to keep your children fuller longer.

Happy Healthy Snack Making!





Day # 7 – Healthy Snack – Super Food Banana Pops!

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Photo courtesy of

These tasty frozen treats are the perfect pick-me- up after a long school day.  Not designed for the lunch pail but are definitely designed to pack a 1-2-3 of healthy food combinations.  As, author Tara Milhem describes, “Frozen bananas couldn’t be a more simple or a more healthful snack. And imagine the additional benefits you’ll get from the antioxidant power of a raw chocolate coating, chewy dehydrated goji berries, and crunchy raw cacao.”

Here is the recipe for these delectable Super Food Banana Pops:


  • 3 bananas
  • 2- 3 tablespoons raw cacao powder
  • 2 drops liquid stevia
  • 3 ounces water
  • 1/4 cup raw cacao nibs
  • 1/4 cup raw goji berries


Place a stick into 2 of the bananas and freeze until soft frozen.

Blend the other banana, cacao powder, stevia, and water into the blender, and blend until creamy, like chocolate syrup.

Dip the frozen banana into chocolate sauce and top with cacao nibs/goji berries. Enjoy!

Tara’s Tips: When frozen, bananas are the perfect ice cream substitute. They’re ultra-creamy and very satisfying. Dip them in your chocolate syrup and add any of a variety of toppings, including shredded coconut, chopped almonds or peanuts or other nuts, dehydrated cherries (chopped), blueberries, or raisins.

For a soft-serve ice cream with toppings, puree frozen bananas in the blender, spoon on your chocolate syrup, and add the toppings of your choice. You can even blend in a touch of coconut milk to pureed bananas for added creaminess.

You don’t have to wait for school to start to try these snacks.  Enjoy!
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Day #6 Healthy Snacks – Cucumber Bowls and Bruschetta

Tuesday!  Just one week before the bell rings to start the 2014/2015 school year.  A new and fresh start!

Today we are featuring Cucumber bowls and bruschetta as our healthy snack feature.

Heirloom tomatoes from gardencuc2Heirloom tomatoes from gardencuc2

Cucumber bowls:

Cut (and peel if desired) cucumbers into 1.5 inch pieces and hollow out with small sized scoop.


2 cups diced tomatoes
1/2 cup chopped green onion
1/2 cup fresh parsley or cilantro (optional)
3 tbsp. fresh basil or 3 tsp dried basil
1 tbsp. Balsamic Vinegar
2 tsp lemon juice
2 tsp olive oil
Fresh ground pepper to taste
1 tsp dried oregano

Mix all ingredients together and refrigerate for a few hours before serving.

Here is a great article that we found on why you should add delicious fresh tomatoes to your healthy lunch routine (in any form)
Read Article Here

Tomatoes aren’t your thing?  Try this alternate Fresh Zucchini Bruschetta Recipe from Laurie David’s The Family Cooks

So, the countdown is on! 7 more sleeps!

Enjoy the last week of summer holidays.

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Monday Morning Make-Over and Day 6 Healthy Snack Ideas

Next week we turn the page on the calendar!  September will be upon us.  Let’s still enjoy the last few days of holidays but take a moment to think about your children’s lunch for the school year.  The BBC feature “Good Food” outlines some great ideas to keep lunches healthy for even the pickiest eaters: Click Here

Today we are also featuring Apple Wraps:

apple wraps_edited-1




These fun and easy wraps are sure to be a hit with students going back to school.  Take your favourite meat, thinly sliced and your favourite cheese wrapped over apple slices.  Stop by our Barrie office today for a tasty sample.

Happy Monday and Happy last week of Summer Holidays!

Johnston Health Center

Day #5- Healthy Snack Options – Hummus Dippers

Happy Friday Everyone!

Today we are introducing Hummus Dippers to our healthy snack line-up!  Hummus is a healthy high in protein snack that is perfect for your child’s lunch.  Whip up some fresh hummus, insert into mason jar and add some of your child’s favourite veggies and you will have a great portable snack for those busy kids on the go:


Reference: here

Here is a great recipe that we found from Canadian Living Magazine for Hummus:


  • 1 can 1can(19 oz/540 mL) chickpeachickpeas, drained and rinsed
  • 1/3 cup 1/3cup(75 mL) (75 mL) tahini paste
  • 3 tbsp 3tbsp(45 mL) (45 mL) lemon juice
  • 3 tbsp 3tbsp(45 mL) (45 mL) water
  • 1 tbsp 1tbsp(15 mL) (15 mL) olive oil
  • 3/4 tsp 3/4tsp(4 mL) (4 mL) ground cumin
  • 1/4 tsp 1/4tsp(1 mL) (1 mL) salt
  • 2 2clove garliccloves of garlic, minced

Preparation – In food processor, puree together chickpeas, tahini, lemon juice, water, olive oil, cumin and salt. Stir in garlic.





Back to School Campaign – Healthy Snacks Day #4

Today we are featuring these great little meat and cheese roll ups for our healthy snack suggestions:

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We will be offering samples of these healthy little snack bites in our Barrie office (only) today.  A great little snack or a group of them make a perfect alternative to the sandwich.

Try using your favourite sandwich meat and cheese, wrapped up with a pretzel to hold it all together.  Today we are using organic free range meat that we picked up from one of our local businesses: Nicholyn Farms.
Be sure to check out their website or their facebook page where they highlight some of their product offerings including awesome café finds.

We’ll be back again tomorrow with other healthy and delicious snacks for your back to school planning.

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