These Spicy Queso Burgers are flavorful and ready to serve in under 20 minutes! Fire up the grill or griddle, and let’s make some Queso Burgers, because they are a great grilling and outdoor plan!

Who doesn’t love a good burger?? During the warmer months, as we approach summer, we tend to grill more than usual… not that you can’t grill all year long, but there’s something about cooking outside when the days are longer and the weather has officially warmed up. Just makes ya feel good.

Actually, there is some reasoning behind why burgers are more popular in the summer!

Why we love burgers in the summer

1. Summer is associated with all the fun outdoor activities like barbecues and cookouts, and grilling burgers is a almost always a part these events. The warm weather and longer daylight hours are perfect for family and friends to gather in backyards, parks, or beaches and enjoy burgers.
2. Burgers are a classic comfort food that can be enjoyed at a picnic table or the dining room table. They are easy to prepare, cook relatively quickly, and are easily customized.
3. Burgers offer a wide range of possibilities when it comes to flavor combinations and accompaniments. They can be made with different types of meat (beef, chicken, turkey, or even vegetarian options like veggie burgers or bean burgers), and there are endless options for toppings.
4. Summer is a time for socializing and celebrating special occasions like holidays, birthdays, and family gatherings. Burgers are a crowd-pleasing meal that are enjoyed by everyone.

Most Popular Burger Toppings

That’s a hard one! I love a creative burger…give me some salsa, pineapple, guacamole any day! I look at a burger as a canvas just waiting to be painted! But, I know there are some more traditional types out there…

Some popular burger toppings that are pretty common are:

1. Cheese: Cheese is a classic topping for burgers.
2. Lettuce: Crisp lettuce leaves, typically romaine, provide a fresh and crunchy texture to the burger.
3. Tomato: Slices of ripe tomato are a popular addition to burgers, adding juiciness and a slightly acidic flavor. They can be layered on top of the patty or placed beneath other ingredients to prevent the bun from getting soggy.
4. Onions: Onions can be used in different forms, such as raw onion slices, caramelized onions, or sautéed onions.
5. Pickles: Pickles are great on burgers for their tangy and briny taste. They provide a refreshing contrast to the other ingredients and add a bit of crunch.
6. Bacon: Bacon is a popular choice for adding a smoky and savory element. I mean, who doesn’t love bacon?!
7. Sauces: Various sauces can enhance the flavor of burgers. Some common options are ketchup, mustard, mayonnaise, barbecue sauce, and aioli.
8. Avocado: Slices or mashed are a popular choice for adding a creamy and buttery texture to burgers. Avocado also adds a nutritious component.
9. Fried Egg: Adding a fried egg to a burger, often referred to as a “breakfast burger,” has gained popularity. The runny yolk adds richness and an extra layer of flavor. My son loves adding egg to his!
10. Mushrooms: Sautéed or grilled mushrooms can add an earthy flavor to burgers.

The range of possible burger toppings is virtually limitless!

How to Cook a Burger Queso

I like to cook my burger to a medium doneness, but that is my preference and yours may be different!

Cooking a burger to medium typically refers to the meat is cooked through but still retains some pinkness in the center. The internal temperature for a medium burger is around 160 to 165 degrees Fahrenheit (71 to 74 degrees Celsius).

Cooking Tips for Burger Medium Doneness

To cook a burger to medium, you can follow these general guidelines:

1. Preheat your grill or stovetop pan to medium-high heat.
2. Shape the ground meat into burger patties of uniform thickness, typically around ¾ to 1 inch (2 to 2.5 cm) thick. Press a slight indentation into the center of each patty to prevent it from puffing up during cooking.
3. Place the patties on the grill or pan and cook for approximately 3 to 5 minutes on the first side.
4. Flip the patties and cook for an additional 3 to 5 minutes on the second side.
5. To ensure the desired level of doneness, use a meat thermometer to check the internal temperature. Insert the thermometer into the thickest part of the patty without touching the cooking surface or bone. When the burger reaches an internal temperature of 160 to 165 degrees Fahrenheit (71 to 74 degrees Celsius), it is cooked to medium.
6. Once the burgers are done, remove them from the heat and let them rest for a few minutes before serving. This allows the juices to redistribute within the meat for a juicier burger.

The United States Department of Agriculture (USDA) recommends cooking ground beef (including burgers) to an internal temperature of 160 degrees Fahrenheit (71 degrees Celsius).

Remember that cooking times may vary depending on the thickness of the patties, heat source, and personal preferences. It’s always a good idea to use a meat thermometer to ensure that the burger is cooked to the desired level of doneness and is safe to eat.

Queso Burgers Top Elements

I mentioned that we added queso to our burgers…and well, the title of the recipe is Spicy Queso Burger, but why add queso to your burgers?

Burgers offer a wide range of customization options, and adding queso allows you to get creative and add a punch of flavor. Queso is flavored with various spices, herbs, and even additional ingredients like jalapeños or diced tomatoes, giving the burger a unique twist.

Incorporating queso into your burger combines the classic American burger with elements of Tex-Mex cuisine, adding a new dimension to the traditional burger experience. Especially when you top it with salsa and jalapenos!

To make our queso burgers, it was actually quite simple. We added diced onion and jalapeno peppers directly to the lean ground beef, then mixed in the YoQueiro! White Queso for that extra punch of YUM.

Alright, are you all ready to make some Spicy Queso Burgers? Fire up that grill or Blackstone and let’s make some deliciousness.

What is one of your favorite burger toppings? Have you ever added queso to a burger?

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Spicy Queso Burger

Add a little heat to your burger night by adding queso and diced onions and jalapenos! These queso burger are full of flavor and ready in under 30 minutes!

Course 4th of July, 5 ingredients or less, dinner

Cuisine American

Keyword 30 minute meals, 4th of july, burgers, grilling, summer holidays

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Servings 5

Calories 225kcal

Author Tracy Shaw

Equipment

• Mixing Bowl
• Grill or Blackstone

Ingredients

• ½ sweet onion diced
• 1 jalapeño diced, seeds removed if desired
• ½ cup YoQuiero! White Queso
• 1 ¼ lbs lean ground beef turkey meat would work as well
• YoQuiero! salsa, jalapeno slices and microgreens for topping
• Whole wheat buns for serving if desired lettuce also makes for a great "bun"

Get Recipe Ingredients

Instructions

• Add the lean ground beef, diced onion, diced jalapeno and queso to a large bowl.
• Mix well using hands, but don't overwork the meat.
• Form the burgers.
• Cook on a large griddle (we used our blackstone) or grill until desired doneness. In general, a typical quarter-pound burger will take approx. 3 to 4 minutes per side to reach medium doneness.
• Serve on a whole wheat bun or lettuce "bun" if desired.

Notes

We served ours with roasted dill carrots and a salad.

Nutrition

Calories: 225kcal | Carbohydrates: 4g | Protein: 28g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.4g | Cholesterol: 83mg | Sodium: 328mg | Potassium: 439mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 31IU | Vitamin C: 5mg | Calcium: 17mg | Iron: 3mg

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

The post Spicy Queso Burgers appeared first on Healthy Family Project.

Hummus is more than just a tasty snack; it’s packed with fiber and healthy fats, making it a Dietitian’s dream. I’m sharing my favorite hummus recipes and offering a protein pair-up. 

If you think hummus is just for dipping, think again. I am Tony Castillo, RD. I am here to change the game with my five favorite simple hummus recipes. They are packed with fresh flavor, better-for-you ingredients, and easy enough for even the busiest home cooks.

These picks prove homemade hummus can be faster, cheaper, and way more delicious than anything you’ll find at the store.

Delicious Homemade Hummus Recipes

Ready to shake up your snack game? Get ready to grab your blender—your snack is about to level up! Here are some tasty ways to enjoy hummus while boosting your protein and keeping things balanced!

1. Roasted Tomato Hummus + Grilled Chicken

Pair Quick & Easy Roasted Tomato Hummus with grilled chicken for a balanced snack. The lycopene in tomatoes supports heart health, and the protein keeps you full longer. Plus, it’s a flavorful twist that’s perfect for any gathering!

2. Ranch Hummus Dip + Greek Yogurt Boost

Give your hummus a creamy upgrade by mixing it with Greek yogurt. This Homemade Ranch Hummus Dip is perfect for veggies or pita chips. Greek yogurt adds probiotics, supporting gut health—a bonus for this snack hack!

3. Turkey Hummus Pinwheels

Swap traditional condiments for hummus in wraps or sandwiches. These Turkey Hummus Pinwheels are fun, portable, and packed with nutrients—a great lunchbox idea for kids or adults alike! Whole-grain tortillas provide sustained energy throughout the day.

4. Snackle Box Fun

Create a “Snackle Box” featuring hummus with veggies, whole-grain crackers, and nuts. It’s a fiber-filled way to satisfy cravings while keeping portions in check! This creative approach makes healthy eating fun for everyone—perfect for road trips or busy days at work!

5. Pistachio Hummus

I love this Pistachio Hummus because it’s not just a fun twist on the classic — it’s packed with extra plant-based protein thanks to the pistachios and chickpeas. Pistachios are a great source of complete protein, meaning they deliver all the essential amino acids your body needs. Plus, the creamy texture and nutty flavor make it perfect for snacking, spreading, or even adding to a balanced meal. It’s a simple way to boost your protein without feeling like you’re sacrificing flavor!

National Hummus Day is May 13, but I am all for celebrating the entire year by experimenting with these creative ways to enjoy this nutrient-rich dip! Whether you’re using hummus as a condiment swap or pairing it with protein-rich foods, it’s easy to make it part of your balanced diet daily. 

So go ahead, dip into the fun, and make this delicious dip a staple in your kitchen! This dietitian approves! 

Snag more dietitian tips from Tony! Check out our podcasts and learn more about workout drinks & supplements. In another episode, Tony Castillo, RD, shares his expertise on Sports Nutrition for Kids and Teens.

The post Best Hummus Recipes, According to A Dietitian appeared first on Healthy Family Project.

Julie Lopez, registered dietitian and culinary nutrition chef, is discussing all about hydration in this month’s Food Rx. She also shares kid-friendly infused-water recipes to help you and your family stay hydrated.

Staying properly hydrated is one of the most essential things to do for your overall health, along with eating a healthy diet, exercising regularly and getting enough sleep. Because the body cannot store water, we must constantly provide and supply it with water to maintain our body’s many functioning systems. Water is by far one of the body’s most essential nutrients. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose.

And, water is truly a liquid asset for a healthy weight — it’s sugar-free, caffeine-free and calorie-free.

So why is hydration so important, what are the signs of dehydration, and what are some fun ways to drink more water?

Why is hydration important?

Water is one of the body’s most essential nutrients. Up to 60% of the human body is made up of water. Your body needs it to survive.

Water plays an important role in maintaining all body functions, by regulating body temperature, transports nutrients and oxygen to all cells and carries waste products away, and keeps organs functioning properly.

Now that the weather is hot and we are all having more fun in the sun, we might feel the physical demands more of hydration, but the importance of hydration applies all year round.

What is dehydration?

Dehydration is when you or your child’s body does not have enough water to continue working right. It can keep your child from being as fast and sharp as they usually are by causing headaches, tiredness, lack of concentration, and reduced mental performance, and it can even cause your child to be sick if they have severe dehydration. So make sure you and your child are getting enough water to stay hydrated!

What are the signs of dehydration?

Did you know when you start to feel thirsty you may already be dehydrated?

We all lose some body water throughout the day in our sweat, tears and by going to the bathroom. Water also evaporates from skin and leaves the body as vapor when we breathe. We usually replace this body fluid and the salts it contains through our regular diet.

Sometimes, we lose large amounts of water and salts. This can happen when they have a fever, diarrhea, or vomiting, or through long periods of exercise with lots of sweating.

A simple way to determine if you need to drink more water is to check the color of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated.

Signs of dehydration include:

• Fatigue
• Dry mouth, cracked lips
• Headache
• Dizziness
• Few or no tears when crying
• Eyes that look sunken
• Urinating less or fewer wet diapers than usual (for babies)
• Irritability
• Low energy levels, seeming very weak or limp

The goal in treating dehydration is to replace fluids and restore body fluids to normal levels. Kids who are mildly dehydrated from lots of activity will probably be thirsty and should drink water.

Plain water is the best option. They should rest in a cool, shaded spot until the lost fluid has been replaced. If dehydration is caused by an illness, hydration may include beverages that include electrolytes to replenish lost fluids.

Tips to stay hydrated

Water intake doesn’t just come from water alone, but many of the delicious foods we eat are also contributing to your water intake.

Drink Water

• Invest in a reusable water bottle. Bonus if the water bottle can keep your water nice and cool.
• Make it fun! Have your child pick out the color water they like and even decorate with fun stickers!
• Keep it filled up and bring it with you wherever you go!

Infuse Water

Looking to add a pop of flavor to your water? Infuse it with fruits, vegetables and herbs. Play around with different combinations so it never gets boring.

Infused Water Flavor Combinations:

• Strawberry + Lemon + Basil
• Strawberry + Lime
• Orange + Ginger
• Watermelon + Mint
• Citrus + Cucumber + Mint
• Strawberry + Cucumber
• Lemon + Lime + Mint
• Strawberry + Kiwi + Lime
• Pineapple + Mango
• Lemon + Cucumber
• Cantaloupe + Honeydew Melon + Watermelon

Sparkling Waters

Sparkling water hydrates you just as much as regular water. Thus, it contributes to your daily water intake. Aim to choose sparkling water without added sugar or other sweeteners.

Hydrating Foods

There are many foods that can contribute a large amount of water to your diet.

• A 1-cup serving of watermelon contains over a half cup of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.
• Strawberries have a high water content. About 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.
• One cup of cantaloupe is composed of about 90% water and delivers more than a half cup of water per serving.
• Close to 90% of peaches‘ weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium. All other stone fruit like plums, nectarines, and apricots, are also hydrating.
• One cup of lettuce provides more than a quarter cup of water, in addition to 1 gram of fiber.
• A 1-cup serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber.
• Celery is made mostly of water, providing close to a half cup of it in a 1-cup serving.
• One medium tomato alone provides about a half cup of water. It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C.
• More than 90% of the weight of bell peppers comes from water. They are rich in fiber, vitamins and minerals, such as B vitamins and potassium.

Kids Total Daily Beverage and Drinking Water Requirements

The daily amount of water that a child and adult need depends on factors such as age, weight, gender, and activity level. Air temperature, humidity, and a person’s overall health also affect daily water requirements. As a general rule of thumb, children and teens should drink at least 6 to 8 cups of water every day and consume the recommended amount of fruits and vegetables since they contain higher amounts of water than other foods.

Special attention needs to be given to proper hydration, especially for young athletes. Water, 100% fruit juice and sports drinks are appropriate at an extended competition like a swim or tennis meets. If it’s a short soccer game (less than an hour), keep it to water. Plain and flavored milk are great drink choices during and after a competition. They provide protein for muscle repair and carbohydrate to refuel muscles.

How much water should your kids be consuming? The chart below breaks out recommendations.

Note: These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be exact for your child or teen.

The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food. Notice that fruits and vegetables have a much higher water content than other solid foods. This high-water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another perfectly great reason for kids to eat more from these food groups.

Here are some tips on how to get your child to drink more water:

• Keep the water cold—cold water is more refreshing and warm water may be distasteful.
• Use your child’s favorite cup or a silly, colorful cup as a designated water cup.
• Buy fun ice cube molds that your child can add to their water.
• Be a role model and drink water often and with your child.
• Skip the soda and drink water when you go out to eat, or make homemade fruit “soda” at home by adding a splash of 100% fruit juice to carbonated water.
• Make fruit infused water! It adds color and a little bit of flavor.
• Add berries to your homemade ice cubes that can be added to your child’s water.
• Buy tiny water bottles that your child can hold herself.

We cover all this and more in this month’s Food Rx episode! Have questions about hydration? Comment on this post!

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: All About Hydration appeared first on Healthy Family Project.

This tropical Orange Pineapple & Coconut mocktail is the ultimate refreshing summer drink. Transport yourself to a hammock on the beach with one sip of this tropical mocktail!

Made with coconut milk and orange and pineapple juices, it’s a simple, no-sugar-added beverage for your next cookout or pool party that kids and adults will love.

Make a batch to serve over crushed ice or blend into a delicious smoothie.

Nutrition Tip: Unlike other juices, 100 percent orange juice is rich in multiple vitamins and minerals, including potassium and folate (and of course vitamin C!). Kids who drink it tend to have higher intakes of those nutrients, research says.

Tropical Mocktail Key Ingredients

• Orange Juice
• Pineapple Juice
• Coconut Milk
• Fresh fruit for garnish – because mocktails are always more fun to drink when there’s fresh fruit on the glass!

We like garnishing our topical mocktail with fresh pineapple and orange slices. We also like using fancy glasses! Just because this is a mocktail, doesn’t mean you can’t use the margarita glasses! We even picked up cute pineapple ice cube trays at Marshall’s so that even our ice cubes were in theme 🙂 *If you would like to make this mocktail a cocktail, we recommend rum…but, of course, for the adults only.

Not sure how to tell if a pineapple is ripe? Check out these tips for picking the right pineapple.

This easy tropical mocktail recipe is ready in under 5 minutes, so it’s perfect to treat yourself and the kids to on a summer day.

What is a mocktail?

A mocktail is a non-alcoholic version of a cocktail, or a “virgin” cocktail. Mocktails are fun, refreshing drinks for kids and adults.

We love making this Pomegranate Mojito Mocktail with Cranberries around the holidays. Everyone just loves the flavors, plus it’s pretty!

Looking for another mocktail to enjoy? Try our Sparkling Cherry Mocktail. Made with only a few ingredients, it’s refreshing, delicious and the perfect way to celebrate cherries when they are in-season.

Frequently Asked Questions For Our Orange Pineapple and Coconut Mocktail

Q: What are the main ingredients in an Orange Pineapple and Coconut Mocktail?
A: The main ingredients are unsweetened coconut milk, fresh-squeezed orange juice, and pineapple juice.

Q: How long does it take to make an Orange Pineapple and Coconut Mocktail?
A: This mocktail can be prepared in just 5 minutes.

Q: How many servings does this Orange Pineapple and Coconut Mocktail recipe make?
A: The recipe makes 6 servings.

Q: What’s the calorie count for one serving of this Orange Pineapple and Coconut Mocktail?
A: One serving contains 263 calories.

Q: Can this Orange Pineapple and Coconut Mocktail be made into a smoothie?
A: Yes, you can blend the ingredients with ice to make a tropical smoothie.

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Orange, Pineapple & Coconut Mocktail

Transport yourself to the tropics with one sip of this tropical mocktail. Made with coconut milk, orange juice and pineapple juice, it’s a tasty, no-sugar-added beverage.

Course Dairy Free, Drinks

Keyword coconut, juices, mocktail, orange juice, pineapple, smoothie, tropical

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 263kcal

Author Tracy Shaw

Ingredients

• 2 cups unsweetened coconut milk
• 2 cups fresh-squeezed orange juice
• 2 cups pineapple juice

Get Recipe Ingredients

Instructions

• Mix coconut milk, orange juice and pineapple juice. Divide into 6 glasses filled with crushed ice.

Notes

You can blend the ingredients with ice to make a tropical smoothie.

Nutrition

Calories: 263kcal | Carbohydrates: 23g | Protein: 3g | Fat: 19g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 14mg | Potassium: 478mg | Fiber: 2g | Sugar: 17g | Vitamin A: 169IU | Vitamin C: 51mg | Calcium: 32mg | Iron: 2mg

The post Orange Pineapple & Coconut Mocktail appeared first on Healthy Family Project.

Delicious Middle Eastern Couscous Salad contains the health benefits of broccoli and dried apricots. Simple ingredients like broccoli florets, the juice of a navel orange, dried apricots, and whole wheat couscous come together to create a distinct flavor you will want to enjoy repeatedly.

Couscous is a quick-cooking whole grain that’s growing in popularity. Spice up your side dish routine with this couscous salad! Roasted broccoli gives a unique flavor that complements the dried apricots and zesty sauce.

Nutrition Tip: Couscous is a tiny version of pasta that’s speedy to cook and popular in North Africa. The whole wheat version packs more fiber and protein than regular couscous.

The whole wheat couscous features more protein and fiber than traditional pasta dishes, and is the perfect side dish for your next meal.

What is Couscous?

Couscous is a type of pasta that originates from North Africa. It is made from semolina flour, which is a durum wheat flour. The dough is rolled into small balls and then steamed. Couscous can be served as a side dish or as a main course. It is often served with vegetables and meat.

And yes, couscous is a healthier pasta dish than the traditional ones. For one, it is made from whole wheat which makes it a good source of fiber. It also has a lower glycemic index than regular pasta, meaning that it doesn’t spike your blood sugar levels as much. Finally, it is a good source of protein and other nutrients like magnesium and iron.

A Tasty Vegetarian Option

Our Broccoli and Dried Apricot Couscous Salad recipe is a delicious way to incorporate more fruits and veggies into your daily meal prep routine. Couscous is a staple food in Morocco and Northern Africa. It’s only in recent years that it has taken the American culinary world by storm and, making it is an inexpensive and nutritious choice. Sunflower seeds, lemon juice, salt, pepper, olive oil, and the navel orange juice create a flavor that is hard to describe. I guess you could say it’s bright and refreshing, but also comforting. The ingredients that make the salad are versatile and can be purchased at your local grocery store.

To give it an additional boost of flavor and nutrition, you could add a couple of tablespoons of shelled pistachios too. Pistachios in broccoli and dried-apricot couscous salad simply up the fiber, protein, and savory flavor profile. Bottom line – This is a great side dish to any meal, and this salad is an excellent addition to a healthy diet.

As an added benefit, apricots are a great source of fiber, potassium, and antioxidants. These nutrients help the body fight free radicals and prevent cells from being damaged. They also balance the electrolyte system and help lower blood pressure.

Another Great Addition Option – Chickpeas

A lot of people are curious as to whether or not chickpeas are healthy. The answer is yes! Chickpeas are a great source of protein and fiber, and they’re also low in calories.

There are many different ways to enjoy chickpeas. You can add them to salads like this one, soups, or even make your own hummus. No matter how you eat them, chickpeas are a delicious and nutritious way to fuel your body.

We recommend if you are going to add chickpeas to your Broccoli and Dried Apricot Couscous Salad that you roast them. Roasted chickpeas couldn’t be any easier to make.

Here’s a recipe for some that will be perfect in this salad: Preheat your oven to 375 degrees F (190 degrees C). Then, in a large bowl, combine chickpeas (drained, rinsed, and dried), about a teaspoon of olive oil, a quarter teaspoon each of chili powder and cumin, and salt and pepper to taste. Toss to combine. Spread the mixture in an even layer on a baking sheet. Bake for 25 minutes, until vegetables are tender and chickpeas are golden brown. Serve on top of your salad and go to flavor town!

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Middle Eastern Broccoli & Dried Apricot Couscous Salad

Course Dairy Free

Keyword broccoli, couscous, dried appricot, healthy salads, pasta salad

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 675kcal

Author Amanda Keefer

Ingredients

• 12 ounces broccoli florets
• 1/4 cup plus 1 Tbsp. olive oil, divided
• 1 small navel orange juiced, zested
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups cooked whole wheat couscous
• 12 dried apricots coarsely chopped
• 1 tablespoon sunflower seeds

Get Recipe Ingredients

Instructions

• Preheat oven to 450°F.
• Toss broccoli in 1 Tbsp. olive oil and lay single layer on baking sheet. Roast 10 minutes, or until tender.
• Whisk juice, zest, ¼ cup oil, salt, and pepper together in small bowl.
• Combine broccoli, apricots, and couscous in large bowl. Add dressing and mix to coat well. Top with sunflower seeds.

Nutrition

Calories: 675kcal | Carbohydrates: 123g | Protein: 21g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 322mg | Potassium: 627mg | Fiber: 15g | Sugar: 19g | Vitamin A: 1483IU | Vitamin C: 98mg | Calcium: 113mg | Iron: 5mg

The post Broccoli & Dried Apricot Couscous Salad appeared first on Healthy Family Project.

Is there anything more comforting than a grilled cheese sandwich? Whether dunking it into a warm bowl of tomato soup or biting into a creative combo that surprises your taste buds best, grilled cheese is one of those timeless meals that just hits the spot.

We’re celebrating the melty, buttery, golden brown greatness that brings families together with a roundup of our favorite grilled cheese recipes. From classic to unexpected, these sandwiches are easy to make, kid approved, and, dare we say, grate.

Get ready to bring the heat (and the cheese) with these ooey gooey, totally crave worthy recipes.

So grab your skillet and let’s get toasty.

1. Tomato Soup with Baked Mini Grilled Cheese

If comfort food had a mascot, it would be this dynamic duo. We took a classic and gave it a modern twist with baked mini grilled cheese bites perfect for dunking into a warm, veggie packed tomato soup. These are great for little hands and easy to meal prep for the week ahead.

2. Chicken Apple Grilled Cheese Sandwiches

Savory, sweet, and a little bit crisp, this combo brings serious flavor. Tender shredded chicken meets tart apple slices and gooey cheese, layered between slices of whole grain bread. It’s an unexpected twist on a classic that will have your taste buds doing a happy dance.

3. Blackberry Grilled Cheese

Wait, fruit in a grilled cheese? Trust us on this one. Blackberries add a juicy, slightly tart burst that pairs beautifully with creamy cheese and crunchy bread. This sandwich is sweet, savory, and just funky enough to impress your foodie friends.

4. Easy Cheesy Tomato Sandwiches

Juicy tomatoes and melty cheese on toasted bread? Yes, please. This sandwich keeps it simple while packing in tons of flavor and a healthy dose of veggies. Add fresh basil for an extra burst of freshness and a nod to your inner gourmet.

How to Make the Ultimate Grilled Cheese

Want to level up your cheesy sandwich game? Here are a few quick tips:

• Low and slow: Cook over medium/low heat so the bread gets golden and the cheese melts to perfection.
• Butter matters: A little real butter (or olive oil if you prefer) makes all the difference in crispiness and flavor.
• Experiment with cheese: Cheddar is classic, but don’t sleep on mozzarella, gouda, or brie.
• Add a boost: Sneak in spinach, roasted veggies, or lean protein for a more balanced bite.

Why Everyone Loves Cheese Sandwich

Grilled cheese isn’t just a sandwich, it’s a love language. Here’s why this humble meal continues to reign supreme:

• Nostalgic vibes: One bite and you’re back in your childhood kitchen, feet dangling from a chair while mom flips sandwiches on the skillet.
• Endless combos: Whether you’re team classic or team creative, there’s always a good combination.
• Quick & easy: Minimal ingredients, maximum flavor. Perfect for busy weeknights or lazy weekend lunches.
• Kid friendly: Picky eaters meet their match. Cheese and bread? Always a win.
• Customizable: Whole grain, gluten free, dairy free…grilled cheese adapts to fit your lifestyle and your cravings.

Celebrate Grilled Cheese Your Way

Whether you’re throwing together a quick lunch or planning a party (yes, that’s a thing and we support it), this delicious holiday is all about creativity and comfort.

So grab your favorite type of cheese, pick your favorite recipe, and make something melty and magical today!

The post Melty, Cheesy, Perfect: Grilled Cheese Recipes appeared first on Healthy Family Project.

Sip on something refreshing and healthy this warm season. Our Cherry Mocktail is ready in under 5 minutes and will remind you of sipping on a mojito…

Cherry season is upon us. Woohoo! One of my favorite times of the year 🙂 That means it’s time to make cherry pie, cherry jam, cherry muffins, and all of your favorite cherry recipes and mocktails. Cherries are small stone fruits that come in several varieties, all of which fall into either the tart or sweet category. 

I know we all love cherries because they are delicious, but let’s talk about some of the health benefits of cherries. Cherries are full of vitamins and other important nutrients. Cherries have vitamin C, potassium, magnesium, and copper. 

Cherries also contain antioxidants and have anti-inflammatory properties. They are also known to help with exercise recovery after strenuous workouts, are a natural form of melatonin, and can relieve the painful symptoms of gout. There are lots of great reasons to add more cherries to your diet! 

What better way to include more cherries in your day than to make a delicious, and refreshing mocktail? Mocktails are drinks that are combinations of fruit juices and soft drinks or sparkling water, and are often combined with fresh fruits. They are non-alcoholic so they are perfect for serving at summer picnics or around the pool.

You will need just a few simple ingredients to prepare a Cherry Mojito Mocktail. Get lemon, lime, or lemon-lime sparkling water, limes, fresh mint sprigs, and of course cherries.  We used dark sweet cherries in this simply sweet cherry mocktail recipe.

Finding fresh cherries at the grocery store shouldn’t be a problem during the summer months, but you can also use frozen cherries if that’s all you have.

How To Make A Cherry Mojito Mocktail

Cut your cherries up and put them in your glass. Use your muddler to break down your cherries a little bit.

You don’t need to completely pulverize the cherries, but you do want to try and break them down so that they can fit through a straw. Squeeze some fresh lime juice into your glass. Rub the mint leaves in your hands to release the oils and put them in your glass. Fill your glass with ice, and then top with your favorite sparkling water. Garnish with a lime slice and put a cherry on top. 

You could make a variation of this cherry mocktail by using non-alcoholic sparkling wine, kombucha, or sugar-free lemonade. 

Just because there is no alcohol in your mocktails that doesn’t mean you can’t use a cocktail glass to serve them in. Margarita glasses and other cocktail glasses can still be used to serve your mocktails in. They will look more festive and taste even better when served in a fancy glass!

You can also use colorful seasonal straws for sipping, and making your mocktails look even more fun. Garnish your drinks with fresh fruit or mint sprigs, and pop a paper umbrella in! Mocktails don’t have to be boring 😉

Summertime is the perfect time for enjoying a cool and refreshing mocktail with your family and friends. Making a batch of these cherry mocktails are flavorful and a great way to add some extra vitamins to your diet. Need some ideas regarding what to serve at your next summer gathering beside a tasty cherry lime mojito mocktail? Then check out these summer BBQ ideas that your friends and family are sure to love! 

Alright, let’s make some Sparkling Cherry Mocktails, shall we? Cheers!

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Sparkling Cherry Mocktails

You won't miss the alcohol in this sparkling cherry mojito mocktail! Sweetened only with dark sweet cherries, this mocktail is easy to make and perfect to serve all summer long.

Course 4th of July, Drinks, Memorial Day, mocktails

Cuisine American

Keyword 30 minute meals, drink recipes, drinks, healthy drinks, mocktail, mocktails

Prep Time 5 minutes minutes

Servings 1

Author Tracy Shaw

Equipment

• Glass
• Muddler or wooden spoon

Ingredients

• 6 dark sweet cherries we used Superfresh Growers
• 1 lime for juice and garnish
• ice
• sparkling water we used lemon-lime
• fresh mint leaves

Get Recipe Ingredients

Instructions

• Place chopped cherries in a glass. Muddle together for about 1 minute. If you don't have a muddle, use the back end of a wooden spoon. The idea is to get it small enough to fit though a straw.
• Clap mint together in your hand to release the scent and oils, add to the glass.
• Squeeze the juice of 2 lime wedges into the glass.
• Fill your glass with ice.
• Pour in sparkling water or sparkling beverage of your choice.
• Garnish with lime slices, extra mint and a dark sweet cherry.
• Cheers!

Other Mocktails To Try

If you are looking for another mocktail that the whole family will love, try this sparkling peach punch. You can also add your favorite seasonal fruits like strawberries, blueberries, and even watermelon for even more healthy nutrition and flavor! 

Summertime is also the perfect time for sipping on a refreshing citrus mocktail. You will love our recipe for this orange, pineapple, and coconut mocktail. Fresh squeezed orange juice, pineapple juice, and coconut milk come together for a tasty drink. Garnish with an orange wedge or a slice of fresh pineapple!

If you are looking for a holiday mocktail you might like this recipe for pomegranate mojitos with fresh cranberries.  

What is one of your favorite mocktail recipes?

What is your favorite way to enjoy fresh cherries?

The post Sparkling Cherry Mocktail appeared first on Healthy Family Project.

Starting summer break and not sure what to do with the kids? We asked teacher and parent, Jennifer Adriani, for some tips on how to help the kids plan their summer break. Jennifer has been teaching for over 20 years and is a mom of two.

The kids are all yours for the next 8-10 weeks, now what are you going to do with them? I love having my kids help plan the summer with these two quick activities. 

One of our favorite traditions we do to kick off our summer is to create a summer bucket list and a random acts of kindness list. My kids always know this is coming and they start their lists during spring break or really anytime they hear of something new or interesting they want to check out. 

We really try to accomplish the list, however sometimes we have an item or two roll over to the fall or winter break, but eventually we make it happen.

How to create a Summer bucket list

A summer bucket list is 5-10 things your child would like to do over the summer break. These don’t have to be big ticket items, just fun things to do. We post it and try to do one or two of the items a week.  We love crossing them off as we do each one. 

Summer bucket list examples:

• Plan a sleepover.
• Have a movie night. You can do this at home or head out to the theater. Keep in mind that many theaters offer free or cheap movies over the summer, be sure to take advantage of this!
• Head out to your favorite ice cream shop.
• Make homemade ice cream. This Sweetpotato Chocolate Ice Cream is one of our favorite no churn ice cream recipes.
• Do a little online research for an easy, kid-friendly things to bake. We love these Chocolate Chip Banana Oatmeal Cookies.
• Go fly a kite!
• Have a lemonade stand.
• Go skating.
• Watch a sunset or sunrise.
• Go to a baseball game. It doesn’t have to be the major leagues, find a fun local game!
• Make tie-dye shirts or shorts.
• Go bowling or putt-putt golf.
• Family bike rides.
• Go geocaching.
• Make homemade popsicles.
• Paint rocks and hide them for others to find.

How to create a Random Acts of Kindness List

 A Random Acts of Kindness list is typically 5-10 things the kids (and you!) can do over the summer to make someone smile. 

These items build character and raise their awareness to the impact they can have. These things don’t have to involve spending a lot of money, it’s really about just thinking about someone else. 

Random Acts of Kindness list examples:

• Collect the shopping carts in a parking lot. Don’t forget to offer to take someone’s cart to the cart return while you are out there!
• Walk a neighbor’s dog.
• Send a letter or card to family and friends.
• Do a beach clean up.
• Make some snacks and deliver it to your local fire department or police department. Try these Dark Chocolate Avocado Brownies!
• Mow the neighbor’s lawn.
• Bring up the neighbor’s trash cans.
• Do a neighborhood trash clean up.
• Make some pictures or cards for a local nursing home and deliver them.
• Clean out their clothes and toys and donate them.
• Collect school supplies or hygiene items and donate them to a local school.
• Leave a little thank you note for your postal service workers add a snack to be extra.

Kindness really does the soul good and more often than not my kids love working through this list as much as they do their summer bucket lists. 

Looking for fun things to do this summer? Check out this list from Jennifer that gives us ways to have fun, but make sure the kiddos are still learning. Bridging the summer gap doesn’t have to happen indoors with workbooks!

What is one of your tips for planning summer break with kids? Do you like to get them involved in the planning process?

Getting ready for back to school season? Head to our Back To School page for lunchbox inspiration, parenting tips and more.

The post Tips From A Teacher: How To Plan Summer Break With Kids appeared first on Healthy Family Project.

With warmer weather upon us and summer officially kicking-off in June, there’s nothing parents want more than for their children to be outside with their friends enjoying all that summer has to offer.

Family Safety Tips

From keeping kids hydrated to teaching them the importance of sun safety, here are a few reminders to keep your family safe this summer:

1. Water Safety:

• Never leave a child unattended around water, and always have adults supervising young swimmers.
• Make sure pool gates or fencing around the pool self-close and are at a height small children cannot reach.
• Swimming aids such as “floaties” are not a substitute for approved life vests.
• Share pool safety or boating instructions with all family members and guests using your facility.

2. Food Safety

• Use caution with outdoor grills when children are present.
• Clean all raw fruits and vegetables, and keep raw meats separate from cooked foods.
• If you’re marinating food, make sure it’s marinating in the refrigerator or cooler.
• Never let cooked foods sit at room temperature for more than 2 hours.
• Pack your cooler with plenty of ice to ensure a temperature below 40 degrees. Bacteria grow in temperatures between 40 and 140 degrees.

Check some tips on how to store food and snacks, and also recommended summer treats…

3. Outdoor Safety

• Limit sun exposure for kids and infants, and apply sunscreen even on the cloudiest of days.
• Reapply sunscreen every two hours or after swimming or sweating.
• Have kids wear a properly fitted helmet when riding a bike, skateboard, or rollerblading.
• Children should not be thirsty when performing outdoor activities. Always have water or 100% fruit or vegetable juice nearby.

The post Summer Safety Tips for Families appeared first on Healthy Family Project.

Enjoy the crisp freshness of summer with our Classic Cucumber and Onion Salad recipe. Made with thinly sliced cucumbers, Vidalia onions, and vinegar, this salad is simple and perfect for any occasion.

Summer is almost here and that means it’s time for family gatherings, picnics, cook-outs and lots of delicious food. And that’s exactly why I am sharing this Simple Cucumber and Onion Salad recipe today. It’s the perfect addition all things summer! Easy to make and it’s crunchy texture is an excellent compliment to all things summer. Or any time really 😉

Crunchy, tangy, and just plain delicious, this cucumber and onion salad is a classic side dish that never goes out of style. With just a handful of ingredients and minimal preparation, this salad is a perfect serve along any meal, whether it’s a backyard barbecue, a family dinner, or a casual lunch.

Why We Love This Cucumber and Vidalia Onion Salad

• Quick and Easy: This recipe comes together in just minutes, making it perfect for busy weeknights or last-minute gatherings.
• Versatile: Cucumber and onion salad pairs well with a wide range of dishes, from grilled meats to sandwiches to seafood.
• Healthy and Refreshing: This salad is not only delicious but also nutritious. It’s a great way to incorporate more vegetables into your diet while staying hydrated and satisfied.
• Perfect for Sharing: Whether you’re hosting a potluck or a picnic, cucumber and onion salad is a crowd-pleaser that everyone will enjoy. It’s a simple yet satisfying dish that never fails to impress.

With its crisp cucumbers, sweet Vidalia onions, and a simple vinegar dressing, this is a timeless recipe that you will be making for years to come.

Here’s why this Classic Cucumber and Onion Salad is perfect for cookouts and summer gatherings:

1. Refreshing and Light: During hot summer days, guests often crave refreshing and light dishes. This cucumber and onion salad fits the bill perfectly.
2. Easy to Prepare: When hosting cookouts or summer gatherings, simplicity is key. This salad requires minimal preparation and can be made ahead of time with just a few ingredients and a quick toss.
3. Pairs Well with Grilled Foods: Whether served alongside juicy burgers or grilled chicken, the cucumber and onion salad adds a burst of freshness to every bite.
4. Satisfies Various Dietary Preferences: It’s naturally gluten-free, vegetarian, and vegan-friendly.
5. Versatile and Customizable: Feel free to add additional ingredients such as cherry tomatoes, bell peppers, or fresh herbs for extra flavor and color.
6. Resilient in Warm Weather: Its vinegar-based dressing helps preserve the freshness of the vegetables, ensuring that the salad remains crisp and flavorful throughout your outdoor event.

I love this simple salad exactly the way it is, but if you are looking to spice up this classic, I wanted to share some variations to try.

Classic Cucumber and Onion Salad Variations

1. Greek Cucumber Salad:
   • Substitute white vinegar with red wine vinegar or lemon juice for a tangier flavor.
   • Add sliced Kalamata olives and crumbled feta cheese for a Mediterranean twist.
   • Garnish with fresh oregano or dill for added herbaceousness.
2. Asian-Inspired Cucumber Salad:
   • Substitute white vinegar with rice vinegar and add a splash of soy sauce for a savory-sweet dressing.
   • Include thinly sliced radishes and julienned carrots for extra crunch and color.
   • Garnish with toasted sesame seeds and chopped cilantro for a burst of flavor.
3. Creamy Cucumber and Onion Salad:
   • Substitute white vinegar with mayonnaise or Greek yogurt for a creamy dressing.
   • Add a teaspoon of Dijon mustard and a pinch of sugar for extra flavor.
   • Include chopped fresh dill or parsley for a herby touch.
4. Spicy Cucumber and Onion Salad:
   • Add thinly sliced jalapeños or red chili flakes for a kick of heat.
   • Include thinly sliced bell peppers or diced mango for sweetness and color contrast.
5. Fruity Cucumber and Onion Salad:
   • Add diced watermelon or cantaloupe for a sweet element.
   • Substitute white vinegar with orange juice for a fruity dressing.
   • Include fresh berries like strawberries or blueberries for added color and sweetness.

Feel free to mix and match ingredients and dressings to create your own unique spin on this classic salad!

The dressing for this salad is vinegar and some seasonings, which I absolutely love. But if someone in your crew isn’t a huge fan of vinegar, here are some alternative dressings that provide acidity and depth of flavor.

1. Citrus Dressing: Replace the vinegar in the recipe with freshly squeezed lemon juice or lime juice. Citrus juice adds brightness and tanginess to the salad while imparting a refreshing flavor. Adjust the amount of sugar or sweetener used in the dressing to balance the acidity of the citrus juice.
2. Yogurt Dressing: Substitute the vinegar with plain Greek yogurt or a dairy-free alternative like coconut yogurt. Mix the yogurt with a little lemon juice or apple cider vinegar, along with some honey or maple syrup for sweetness. This creamy dressing adds richness to the salad while providing a subtle tang.
3. Herb-infused Oil Dressing: Make a simple herb-infused oil dressing by combining olive oil with finely chopped fresh herbs such as dill, parsley, or basil. Add a squeeze of lemon or lime juice for acidity, and season with salt and pepper to taste. The herb-infused oil adds flavor and complexity to the salad without relying on vinegar.

One of my favorite things about being in the kitchen is that you are free to experiment with different ingredients and ratios to find the perfect dressing that suits your taste.

Okay, let’s make that cucumber and Vidalia onion salad shall we? No need to warm up the oven or even get the kitchen dirty! If you have 5 minutes…then you can have this classic salad ready!

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Cucumbers and Onion Salad

Enjoy the crisp freshness of summer with our Classic Cucumber and Onion Salad recipe. Made with thinly sliced cucumbers, Vidalia onions, and a tangy vinegar dressing, this salad is simple, refreshing, and perfect for any occasion. Try it today for a burst of flavor and crunch!

Course 30 Minutes or Less, Salad, Salads, Side Dish, Sides

Cuisine American

Keyword 30 minute meals, cucumber, healthy salads, onions, salad recipes, side dish

Prep Time 5 minutes minutes

Calories 150kcal

Author Tracy Shaw

Ingredients

• 1 English cucumbers thinly sliced
• 3 tablespoons white vinegar
• 1 teaspoon apple cider vinegar
• 1 teaspoon sugar
• 3/4 Vidalia onion thinly sliced
• Salt and pepper to taste
• Red pepper flakes if desired

Get Recipe Ingredients

Instructions

• Place cucumbers and onions in bowl.
• In a small bowl, combine vinegars and sugar.
• Pour vinegar mixture over cucumbers and onion. Toss to combine.
• Add salt, pepper and red pepper flakes if desired.
• Refrigerate until ready to serve.

Nutrition

Calories: 150kcal | Carbohydrates: 34g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 27mg | Potassium: 741mg | Fiber: 4g | Sugar: 22g | Vitamin A: 317IU | Vitamin C: 20mg | Calcium: 101mg | Iron: 2mg

The post Simple Cucumber and Onion Salad appeared first on Healthy Family Project.