Looking for a super easy and cute patriotic treat you can make with the kids for Memorial Day or the Fourth of July? Use bananas, strawberries, and blueberries to make this American Flag Toast!

This toast is the perfect treat for the kiddos to help make, too! Peanut allergy in the house? You can opt for sun butter or soy butter for a nut-free alternative so that everyone can participate and enjoy!

Nutrition Tip: People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains.

This American Flag Toast is perfect for a fun breakfast or even a healthy snack throughout the day over the Summer! Loaded with fresh berries and bananas and made on whole wheat toast! Of course you can use whatever bread you have but we like whole wheat for extra valuable nutrients!

Check out our A Guide to Whole Grains for more information!

Key Ingredients for this American Flag Toast:

Whole Wheat Toast: Using whole wheat bread gives an extra boost of fiber and has less processed ingredients. You could use whole grain or even homemade bread, too!

Strawberries: As one of Summer’s juicy berries, strawberries are loaded with wonderful benefits such as being great for your heart health, can help in lowering blood pressure, and are an excellent source of Vitamin C!

Blueberries: Our blue “stars” are another Summer berry that is loaded with the good stuff! Blueberries are high in antioxidants and are great for your brain health as well!

Bananas: Bananas are another great fruit that helps aid in digestion, your over all heart health, and can even help regulate your blood pressure!

Peanut Butter: Many nut butters including Peanut Butter (in moderation) can be a great part of your diet and are a great source of protein!

How to make these Red White & Blue Flag Toast

First, toast your bread and spread the peanut butter out. Then place the bleuberries in the top left corner to make the “stars”.

Next do rows of strawberry slices and sliced banana halves to makes the “stripes”.

Super easy and fun! We hope you enjoy this fun treat as much as we did!

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American Flag Toast

Use bananas, strawberries and blueberries to make a red, white and blue flag toast that’s perfect for kiddos.

Course 4th of July, Breakfast & Brunch

Keyword 4th of july, American flag, french toast

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 234kcal

Author Amanda Keefer

Ingredients

• 1 slice whole wheat bread
• 1 tablespoon peanut butter
• 9 blueberries
• 1/2 banana sliced
• 3 strawberries sliced

Get Recipe Ingredients

Instructions

• Toast bread, if desired. Spread with peanut butter. Arrange blueberries in top left corner for the stars. Alternate rows of strawberries and bananas to create stripes.

Nutrition

Calories: 234kcal | Carbohydrates: 33g | Protein: 9g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 187mg | Potassium: 449mg | Fiber: 5g | Sugar: 13g | Vitamin A: 49IU | Vitamin C: 27mg | Calcium: 46mg | Iron: 1mg

Check out these related ideas:

• 30 Healthy Red, White & Blue Recipes
• 15 Cool Summer Treats
• Easy Homemade Strawberry Chia Jam

The post American Flag Toast 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.

Looking for a fun snack or an elevated side dish that is easy to prep and the whole family will love? Warm up the air fryer and make these Air Fryer Accordion Potatoes!

Ok, how fun are these accordion potatoes? I know we all love a simple baked potato, but adding these accordion potatoes to your family’s dinner plate will not only impress, but make everyone smile. Who doesn’t love to permission to eat with their hands and pull apart their food?!

These air fryer potatoes are crispy, pull-apart goodness! And the best part? You can easily make them in an air fryer, with just a few extra steps to get those cuts in there. I promise, the extra steps are worth it!

These are fancy enough to serve at your holiday meals, but easy enough to make on any weekday.

New to using an air fryer? Check out this Beginner’s Guide To Cooking with an Air Fryer.

How to store leftover Air Fryer Accordion Potatoes

Well, if you have any leftovers that is…You can store them in an air tight container for 4 days in refrigerator or around 3 months in freezer. We recommend wrapping them in press n seal or freezer wrap to help avoid freezer burn.

Can you use different seasonings and/or toppings?

Of course! Feel free get creative with your seasonings and toppings!

You can add some grated Parmesan cheese to the seasoning mix for an cheesy and crispy twist. Experiment with different seasoning blends, such as Cajun, taco seasoning, or even curry powder.

Some delicious options include bacon, chives, or even a dollop of sour cream or plain greek yogurt.

Can you cook these accordion potatoes in the oven?

Absolutely! You can also bake these potatoes in the oven at 400 degrees Fahrenheit for about 25-30 minutes, flipping halfway through.

Pro Cooking Tips

• Make sure to leave some space between the potato slices when arranging them in the air fryer basket to ensure even cooking and maximum crispiness.
• Don’t have wooden chopsticks or skewers? No problem! You can also use a pair of forks or even a clean pencil to create the accordion effect.
• Don’t stress about the slicing patterns! they don’t have to be perfect! In fact, have fun and get creative with it. You can experiment with angles and thicknesses to create different designs.

These fun air fryer accordion potatoes also perfect for snacking! Just serve them with your favorite dipping sauce.

Looking for more fun and healthy snacks to make in your Air fryer? Here are a few of our favorites:

• Air Fried Green Beans
• Air Fried Bananas
• Air Fryer French Fries
• Air Fryer Butternut Squash “Fries”

Alright, let’s make some air fryer accordion potatoes, shall we? Preheat your air fryer and let’s go!

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Accordion Potatoes in the Air Fryer

These simple yet delicious air fryer potatoes are the perfect side dish that are sure to impress family and friends. Prepped in about 15 minutes and ready in under 45 minutes.

Course Side Dish, Sides

Cuisine American

Keyword air fryer, air fryer recipes, potato, potatoes

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Calories 234kcal

Author Tracy Shaw

Equipment

• Air Fryer

Ingredients

• 4 large potatoes
• 2 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp dried oregano
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp dried rosemary
• Fresh parsley for garnish if desired

Get Recipe Ingredients

Instructions

• Peel the potatoes, then slice off the tops and bottoms followed by the sides to create flat edges. Slice down the peeled potatoes lengthwise to create 3 even thick pieces.
  
• Place one thick piece potatoes between a pair of wooden chopsticks or skewers and slice vertically.
  
• Flip the potato and slice diagonally. Repeat with all the potato slices.
• Mix together olive oil, salt, black pepper, dried oregano, onion powder, garlic powder, paprika and dried rosemary in a small bowl.
  
• Preheat the air fryer for 5 minutes. Line the basket with parchment paper and arrange the potatoes without overcrowding. Brush seasoning mixture over the potatoes. Cook for 10 minutes then shake and cook for another 8-10 minutes or until golden brown.
  
• Transfer to a plate and garnish with fresh parsley. Serve immediately.

Notes

Feel free to get creative with the seasonings! Try different ones for different flavor profiles.

Nutrition

Calories: 234kcal | Carbohydrates: 39g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 302mg | Potassium: 908mg | Fiber: 3g | Sugar: 1g | Vitamin A: 131IU | Vitamin C: 12mg | Calcium: 35mg | Iron: 2mg

The post Air Fryer Accordion Potatoes appeared first on Healthy Family Project.

Happy March everyone! The sun has been shining and Spring is near! If you are looking for a fun and festive treat this month make sure to try these St. Patrick’s Day Shamrock Chips & Salsa. It’s simple – use a shamrock cookie cutter to cut out chips from a spinach tortilla, bake and enjoy!

Irish or not, participating in some Irish traditions, wearing green, and making some festive recipes is a must during the month of March. These fun Shamrock-shaped chips and salsa is a great snack for St. Patrick’s Day! Every year my kids and I try to make a new treat to help celebrate and this year we made these green chips. These are a healthy treat that still tastes great. Since the kids love anything that are cut out into shapes, these were a win!

In this recipe we just used store bought salsa but if you want to make your own go for it! And what makes these chips green you may ask? No- not food coloring, but spinach! So compared to other green treats, you can feel good about indulging.

What is a Shamrock?

The shamrock (or three leaf clover) is one of the most recognized symbols of Ireland. It is a lawn leaf that is native to Ireland. Not only does the shamrock represent Saint Patrick, it represents Christianity in Ireland, along with faith, love, and hope. So every year, everywhere, the Shamrock is worn to represent the Irish people, their past, and culture.

What you need for these St. Patrick’s Day Shamrocks Chips & Salsa

• Spinach Tortillas- there is such a variety as stores these days that Spinach tortillas should be easy to find right next to normal tortillas.
• Salsa– as I mentioned we had some store bought salsa, but you can easily make your own!
• Salt– just a dash to add some flavor!
• Shamrock Cookie Cutter
• Baking Sheet

Not only are these homemade tortilla chips healthier, but so is salsa! You are getting all of your vegetables in and still enjoying it. My daughter loves chips and salsa as a snack, so go ahead and let them indulge. And do they like to help in the kitchen? This recipe would be a great one for the kids to help participate in. Let them cut out the tortillas into shamrock shapes!

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Looking for other fun St. Patrick’s Day ideas? Try these Recipes for Kids!

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St. Patrick’s Day Shamrock Chips and Salsa

These fun and festive chips and salsa make the perfect healthy snack for Saint Patrick's Day.

Course 5 ingredients or less, Appetizer, Snack

Keyword chips, irish food, saint patrick’s day, salsa, shamrock

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 215kcal

Author Amber Gray

Ingredients

• 4 spinach tortillas
• 1/2 teaspoon salt
• 1/4 cup salsa

Get Recipe Ingredients

Instructions

• Preheat oven to 350°F.
• Lay tortillas flat on cutting board. Use a shamrock cookie cutter to cut chips from tortilla.
• Lay chips single layer on baking sheet and spray with cooking spray. Flip and spray other side with cooking spray. Lightly season with salt.
• Bake 5-10 minutes, or until crispy.
• Serve with salsa for dipping.

Nutrition

Calories: 215kcal | Carbohydrates: 37g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 845mg | Potassium: 46mg | Fiber: 3g | Sugar: 3g | Vitamin A: 178IU | Vitamin C: 1mg | Calcium: 155mg | Iron: 4mg

More recipes to try:

Instant Pot Colcannon

Cinnamon Apple & Sweet Potato Chips

Watermelon Salsa

The post St. Patrick’s Day Shamrock Chips & Salsa appeared first on Healthy Family Project.

Are you looking for a fun and festive way to celebrate Spring or Saint Patrick’s Day? This Rainbow Fruit Tray will be a hit at St. Patrick’s Day celebrations!

Easily sub out your favorite fruit of the same color for a customizable snack. Serve alongside a yogurt fruit dip for dipping.

Okay I absolutely LOVE celebrating Saint Patrick’s Day with my family. Not only is it fun, it also gets us excited for Spring, sunshine, and warmer weather. Since rainbows represent all of those things, this easy Rainbow Fruit Tray is the perfect snack tray for any get together or even just for a fun after school snack for the kids.

Last St. Patrick’s Day we made some Shamrock Chips & Salsa, rainbow parfaits, and other treats. This year I had a bunch of fresh fruit in the refrigerator. My daughter loves all things rainbows, so she helped me to assemble this festive Rainbow Fruit Tray. I had her slice up the fruits with some of our kid friendly knives and then we got to layering. I made her tell me the colors of the rainbow in order. Red, orange, yellow, green, blue, and purple (indigo or violet). She did great! So we placed the fruits in order, too!

Key Ingredients for this Rainbow Fruit Tray

• Strawberries
• Clementine’s or Oranges
• Pineapple
• Kiwi
• Blueberries
• Purple Grapes

This fruit tray is loaded with wonderful health benefits! Of course we are powering up with some Vitamin C, fiber, anti-oxidants, potassium, and much more! For more health benefits, ways to store fresh fruit, and fun facts, check out our Produce tips page!

What causes a rainbow?

Have you always been intrigued by a rainbow but never really knew what causes them? A rainbow is an arc formed when light strikes water droplets. It is actually an optical allusion that appears when you are standing at a certain angle and where you are seeing the sunlight and water. How cool is that?

Of course, in Irish tradition, rainbows are often associated with pots of gold at the end of St. Patrick’s Day.

How to make this Rainbow Fruit Tray

Well this one is pretty simple. First wash and prepare any of the fruit you are using. We sliced the strawberries, peeled and cut the kiwi, and cut the pineapple into chunks.

Then grab out your favorite platter or tray and start assembling.

Make an arc of red, orange, yellow, green, blue, and violet with all of the fruits. Then refrigerate until you are ready to serve. You can make a quick and easy fruit dip to serve with it if you would like, too!

Additions & Substitutions:

• Have Cherries or Raspberries? You can use those instead of strawberries.
• For the orange layer you can do melon, too!
• No kiwi? Try some green grapes or sliced green apples.

Check out our 5 Easy Greek Yogurt Fruit Dips, some of these dips will go perfectly with this fruit tray.

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Rainbow Fruit Tray

This fun and festive Rainbow Fruit Tray is perfect for Spring and Saint Patrick's Day festivities.

Course Appetizers, Dairy Free, Snacks

Keyword fruit, fruit tray, rainbows, saint patrick’s day, spring

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 8

Calories 65kcal

Author Amber Gray

Ingredients

• 1 cup sliced strawberries
• 4 mandarins peeled, segmented
• 1 cup chopped pineapple
• 2 kiwi peeled, chopped
• 1/2 cup blueberries
• 1/2 cup red seedless grapes

Get Recipe Ingredients

Instructions

• Assemble fruit tray by layering strawberries, mandarins, pineapple, kiwi, blueberries and grapes in arched rows on large plate.

Nutrition

Calories: 65kcal | Carbohydrates: 16g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 2mg | Potassium: 219mg | Fiber: 2g | Sugar: 12g | Vitamin A: 345IU | Vitamin C: 54mg | Calcium: 31mg | Iron: 1mg

More Recipes to Try:

Fun St. Patrick’s Day Recipes for Kids

Rainbow Veggie Wraps

Easy Cream Cheese Fruit Dip With Greek Yogurt

The post Rainbow Fruit Tray appeared first on Healthy Family Project.

Eating your greens takes on new meaning with this eye-catching green fruit salad. Fresh honeydew melon, green apples, grapes, and kiwi are combined with a touch of fresh mint for a refreshing snack or side dish.

If you are looking for a new fresh recipe to serve up then you need to try this Green Fruit Salsa. My kids are obsessed with all things green on St. Patrick’s Day so we threw together this super quick and super easy fruit salad to celebrate – and it was a hit! Of course you can make this recipe anytime of the year when these fruits are in season for you.

We are a fruit-loving family and have no problem eating any of these ingredients, but there was something special about mixing them and giving them a theme that made my girls go crazy over this fruit salad. Last year, we made some Rainbow Fruit Parfaits, and the year before that, we made some Shamrock Chips & Salsa. Making things green or rainbow-themed really seems to be a hit with my children.

Did you know? Green fruits are loaded with Vitamin A, Vitamin C, potassium and folate.

Ingredients for Green Fruit Salad:

• Honeydew Melon: This light and refreshing fruit is about 90% water to keep you hydrated. Save time and grab fresh cut honeydew or use these tips to select a good one at your grocery store.
• Grapes: The polyphenols found in grapes have been shown to reduce the risk of heart disease. As if you need a good excuse to snack on them!
• Green Apple: Granny Smith apples offer that perfect tartness for this recipe. Grab tips for picking the best apples on our Produce Tips page.
• Kiwi: Packed with potassium and fiber, these fuzzy little fruits give this salad an edge. Load ’em up!
• Fresh Mint: The smell of fresh mint is amazing, adding some to this salad really kicks it up a notch.

Fruit Salad Make-Ahead Tips

This salad can be made ahead of time, but I would hold on the apple. Just chop and add when you’re ready to serve, otherwise the apple will brown.

You could also toss the apple in apple or pineapple juice before adding to the salad to keep browning at bay. Check out these tips for keeping apples from browning for more.

How to make this Green Fruit Salad

This recipe is very simple to assemble. First start by washing and prepping all of the fresh fruits that you are using. Peel and chop the kiwi, cut up the apples, cube the melon, and chop the fresh mint.

Grab a large mixing bowl and add all of the ingredients. Toss until all ingredients are well combined. Refrigerate until ready to serve and enjoy!

And if your kids like to help in the kitchen, this fruit salad is a great one for them to participate in helping with.

Other Fruit Salads to Try:

• Winter Fruit Salad
• Rainbow Fruit Salad
• Easy Fruit Salsa
• Summer Fruit Salad

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Green Fruit Salad

Eating your greens takes on new meaning with this eye-catching green fruit salad. Fresh honeydew melon, green apples, grapes and
kiwi are combined with a touch of fresh mint for a refreshing snack or side dish.

Course Sides

Keyword fruit salad, green fruit, st patricks day

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6 servings

Calories 99kcal

Author Trish James

Equipment

• Large Cutting/Serving Board
• Chef’s Knife

Ingredients

• 2 cups cubed honeydew melon
• 2 cups green grapes
• 1 large green apple chopped
• 3 kiwi peeled, sliced
• 6-8 fresh mint leaves chopped

Get Recipe Ingredients

Instructions

• Mix honeydew, grapes, apples and kiwi in large
  bowl.
• Sprinkle with fresh mint.
  

Nutrition

Serving: 1cup | Calories: 99kcal | Carbohydrates: 25g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 13mg | Potassium: 405mg | Fiber: 3g | Sugar: 20g | Vitamin A: 160IU | Vitamin C: 56mg | Calcium: 28mg | Iron: 1mg

More Fruit Salad Recipes to Try:

Rainbow Fruit Tray

Rainbow Fruit Parfaits

St. Patrick’s Day Shamrock Chips & Salsa

The post Green Fruit Salad appeared first on Healthy Family Project.

There’s nothing like a comforting bowl of oatmeal in the morning. Preparing Instant Pot Pear Oatmeal is a breeze; mix ingredients, set, and get ready to enjoy!

Oatmeal is full of fiber, protein, and whole grains, which helps it fill you up and fuel you all day. For this recipe, we use pears, cinnamon, ginger, and vanilla. However, you can easily swap out whatever fruit and spices you have on hand, too!

Nutrition Tip: Whether you buy old-fashioned, quick, or steel-cut, oats are a healthy whole grain. Oats contain two different kinds of fiber, one that keeps the digestive system humming and one that helps naturally lower cholesterol.

Oatmeal: A Great Choice and Complete Meal

The sweet, tender pears combined with the warm spices create a delightful breakfast that’s perfect for chilly mornings. This oatmeal is not only delicious but also packed with fiber and nutrients to keep you energized throughout the day.

This Instant Pot Spiced Pear Oatmeal takes approximately 3 minutes of cooking time, plus about 5-8 minutes for the pot to come to pressure, followed by a 5-minute natural release. For this recipe, it’s best to use old-fashioned oats. You can absolutely use fresh pears instead of canned; one large green Anjou pear, peeled and diced, is ideal. While our recipe uses almond milk, which some consider not fully vegan due to its effects on bees, you can easily substitute with another plant-based milk to make it vegan-friendly. This recipe yields about 4 servings.

How To Make Stove Top Oatmeal

If you don’t have an Instant Pot, don’t worry! You can easily make this pear oatmeal on the stovetop. Simply combine the almond milk, water, oats, cinnamon, ginger, and salt in a medium saucepan. Bring to a simmer over medium heat, stirring occasionally. Add the diced pear and cook for about 5-7 minutes, or until the oats are cooked and the pears are tender. Stir in the vanilla extract and serve warm.

Enjoy your warm, spiced pear oatmeal! It’s the perfect way to start a cozy morning.

If you are looking for more oatmeal recipes, make sure to check out these suggestions:
– Chocolate Chip Banana Oatmeal Cookies
– Banana Oatmeal Pancakes
– Rise’n Shine Oatmeal
– Baked Oatmeal with Blueberries

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Instant Pot Spiced Pear Oatmeal

Making oatmeal in the Instant Pot is a breeze: Mix, set, and enjoy! For this recipe, we use pears, cinnamon, ginger, and vanilla. You can easily substitute whatever fruit and spices you have on hand, too!

Course Breakfast & Brunch

Keyword breakfast, oatmeal

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4

Calories 214kcal

Author Amber Gray

Equipment

• 1 Instant Pot

Ingredients

• 2 cups sweetened vanilla almond milk
• 2 cups water
• 2 cups old-fashioned oats
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/8 teaspoon salt
• 1 large green Anjou pear peeled, diced
• 1 teaspoon vanilla

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Instructions

• Add almond milk and water to Instant Pot insert. Add oats, salt, cinnamon and ginger and stir until combined. Add pear and vanilla and stir.
• Close lid and set knob to sealing position. Press manual button and set to low pressure. Set time to 3 minutes.
• Instant Pot will take 5-8 minutes to come to pressure before cook time starts. After 3 minute cook time, allow oatmeal to sit in pot and natural release for 5 minutes. Carefully flip knob to venting (use tongs or large spoon to release pressure and keep face away from lid) and release remaining pressure. Remove lid.
• Stir oatmeal and serve in bowl with desired toppings.

Nutrition

Calories: 214kcal | Carbohydrates: 41g | Protein: 6g | Fat: 4g | Sodium: 150mg | Fiber: 9g | Sugar: 7g

The post Instant Pot Spiced Pear Oatmeal appeared first on Healthy Family Project.

Try these Strawberry Valentine’s Day Skewers for a change-up from the candy this year. This simple snack is perfect for the kids to assemble themselves during a classroom party or at home. A super simple, healthy, and fun treat for spreading the love!

I love making Valentine’s treats and snacks with the kids. Last year, we made a simple Valentine’s Day Fruit Tray, and I even packed them up in our fun Emoji Bento Box. Well, the house is decorated with a few cards and heart cutouts, and the kids asked if we could make a treat. I looked in the refrigerator to see what we had, and right in front of me were containers of fresh fruit. Okay, well, that made it easy to go healthy…but I wasn’t sure how to make something festive. Then I realized that strawberries have a natural heart shape, so I grabbed those.

What we love about these Strawberry Valentine’s Day Skewers

These Strawberry Valentine’s Day Skewers are easy, fresh, and fun. The best part? The kids can assemble them all by themselves. If you want to slice the stems off for them, go or it. Or have them use some kid friendly knives to do it. Either way it is an easy snack that you can feel good about.

Key Ingredients for these fruit skewers

• Strawberries
• Blueberries

Of course you could customize these with you child’s favorite fruits, too. But we kept it simple with the two berries.

Health Benefits of Strawberries

For starters, strawberries are loaded with Vitamin C. Vitamin C is an essential vitamin that is not only great for our immune system building against colds and flus, but it helps the bones to build collagen too. In your cup serving of strawberries, you’ll reap over 50 percent of your daily allowance since they provide 85 milligrams of Vitamin C per serving! How awesome is that?

Iodine is another very essential nutrient that is vital to our body functioning. We need iodine primarily for the thyroid to function properly. Iodine helps the body to metabolize fats, and plays a role in skin, hair, and teeth health. When you eat a cup of strawberries, you’ll reap 12.96 micrograms of iodine per serving.

Another health benefit of strawberries is that they are loaded with potassium. Potassium is central to the body functioning properly, for without it, we would not be able to live. This electrolyte controls heartbeats, blood pressure, and fluid balances in the body. Strawberries give us around 239 milligrams of potassium in a serving.

There is also folic acid, B Vitamins, and magnesium! We could go on and on about strawberries and why we love them for days! So for more check out our produce page!

How to make these Strawberry Valentine’s Day Skewers

First grab some skewers. Then wash and prepare the strawberries and blueberries. We cut the stems off and cut them slightly if necessary to look more like a heart. You can use a heart shaped cutter if you have them.

Then carefully add the heart shaped strawberries and blueberries onto the skewers by alternating them. Then lay them on a white, pink, or red platter for serving. Repeat to make as many skewers as you would like to serve and enjoy!

Have fun sharing what you love about others in your family leading up to Valentine’s Day! Tape them to doors, the fridge, notebooks, or wherever your loved ones are sure to see them. Spread the love!

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Print

Strawberry Valentine’s Day Skewers

These simple, healthy, and festive fruit skewers are perfect for Valentine's Day.

Course 5 ingredients or less, Snack

Keyword Fruit Skewers, strawberries, strawberry, Valentine’s Day

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 14kcal

Author Amanda Keefer

Ingredients

• 12 large strawberries
• 12 blueberries
• 4 skewers

Get Recipe Ingredients

Instructions

• Use a small heart-shaped cookie cutter or knife to turn strawberries into hearts.
• Assemble skewers by adding alternating rows of strawberries and blueberries.

Nutrition

Calories: 14kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 58mg | Fiber: 1g | Sugar: 2g | Vitamin A: 6IU | Vitamin C: 22mg | Calcium: 6mg | Iron: 1mg

More recipes to try:

• Chocolatey Fruit Skewers
• Valentine’s Day Snack Board
• Strawberry Lime Infused Water

The post Strawberry Valentine’s Day Skewers appeared first on Healthy Family Project.

Looking for a healthy and festive treat to serve up for Valentine’s Day? Assemble your favorite fruits in a heart shape for this Valentine’s Day Fruit Tray. This cute fruit platter is easy to assemble, tasty, and a healthy alternative to candy and chocolate.

Over the years, as the kids have grown, we continuously experiment with fun and festive ways to enjoy all the holidays—yet in a healthier manner. Last Valentine’s Day, we made Tiramisu for Tots, which was a hit with the family. Last week, we made Strawberry Valentine’s Day Skewers. The kids seem to get a kick out of anything shaped like something or in interesting forms. This Valentine’s Day Fruit Tray is arranged in the shape of a heart to help celebrate Cupid’s day.

We used strawberries for their natural heart shape and red coloring. But if you want to use raspberries, purple grapes, or even cherries would work well, too. Have fun with this. It is simple so the kids can all assemble a mini version for themselves with the fruits they like!

Key Ingredients for this Valentine’s Day Fruit Tray

• Strawberries
• Kiwi
• Blueberries

Yes! An easy and festive Valentine’s Day treat! And you don’t need anything fancy to make this. Just grab out your knife or some kid friendly knives and a platter.

Print these free Valentine’s Day Affirmation hearts and have fun sharing what you love about others in your family leading up to Valentine’s Day! Tape them to doors, the fridge, notebooks, or wherever your loved ones are sure to see them. Spread the love!

What We Love About Strawberries

As one of the most loved fruits, strawberries are so juicy, flavorful, and loaded with so many great benefits! You can cook with them, bake with them, or enjoy them just as they are. Strawberries are loaded in Vitamin C, potassium, and fiber. They are also known to have many heart healthy benefits, too. Strawberries are a low calorie food and contain no sodium!

Health Benefits of Kiwi

Kiwi are a powerhouse for Vitamin C, one serving contains more than eating two oranges! They also are know to help control blood pressure, help promote healthy kidney function, and are great for our digestive track! These little sweet juicy fruits are popular with children since they are so tasty, too!

How to Assemble this Valentine’s Day Fruit Tray

First start by washing and preparing the fruits you are using. We peeled and sliced the kiwi and cut them in halves. We removed the greens off of the strawberries and sliced them in half, too.

Then grab a white platter or even a cheese board and assemble the strawberries and blueberries in the center. Next layer the kiwi fruit around and form into a heart shape. Refrigerate until ready to serve and enjoy!

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Substitutions and Additions:

• Looking for different fruit? How about raspberries, red apple slices, or even purple grapes.
• Want a little chocolate? Add some mini chocolate chips to the platter.
• Need a little sweetness? Sprinkle some powdered sugar over the fruit.
• Do the kids like to dip their fruit? Try our Chocolate Yogurt Fruit Dip

For more Valentine’s Day ideas, check out our 20 Healthy Valentine’s Day Treats

Print

Valentine’s Day Fruit Tray

This festive fruit tray is easy to make and perfect for a healthy Valentine's Day treat.

Course 5 ingredients or less, Snacks

Keyword fruit tray, strawberries, Valentine’s Day

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 45kcal

Author Amanda Keefer

Ingredients

• 2 kiwi peeled, sliced
• 1 cup sliced strawberries
• 1/4 cup blueberries

Get Recipe Ingredients

Instructions

• Assemble fruit tray by placing kiwi in heart shape on large plate. Fill in with strawberries and blueberries.

Nutrition

Calories: 45kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 2mg | Potassium: 204mg | Fiber: 2g | Sugar: 7g | Vitamin A: 49IU | Vitamin C: 64mg | Calcium: 22mg | Iron: 1mg

More recipes to try:

Valentine’s Day Snack Board

Easy Chocolate Strawberry Hand Pies

Strawberry Valentine’s Day Skewers

The post Valentine’s Day Fruit Tray appeared first on Healthy Family Project.