Have you ever made dressing at home? This Vidalia Onion Salad Dressing requires only seven ingredients and is incredibly tasty for a refreshing change from your other favorites!

Making a delicious, homemade salad dressing is easier than you think! This simple Vidalia Onion Salad Dressing is made with ingredients you probably already have in your pantry. The zesty, tangy flavor is perfect for topping off all of your favorite salads.

Nutrition Tip: Kids don’t love salad? Serve a “dippable” version alongside this dressing. Kids love eating with their hands, and research shows that kids eat more vegetables when they’re served with a flavorful dip they like.

Once you do you will realize that making salad dressing at home can be very easy and versatile! If you keep a few key ingredients on hand, you can whip up simple batches of homemade dressing on the fly any night of the week when you want to have a salad!

Looking for other homemade dressings? Check out our Carrot Basil Salad Dressing!

Key Ingredients to this Vidalia Onion Salad Dressing

Vidalia Onion– This type of variety of onion is flavorful and a little sweet! Onions contain Vitamin C and are a great source of Fiber! They are also known to help reduce inflammation in your body and can help heal infections!

Olive Oil– This cooking oil is a great choice for many recipes because of it’s heart healthy fats! Although still high in calories, olive oil is a great choice to help enhance the flavors of many foods!

Creamy Dijon Mustard– This tangy mustard is loaded with flavor and gives this salad dressing a smooth, creamy texture!

Make sure to check out our 8 Tips for Eating More Salads!

How to make this Vidalia Onion Salad Dressing at Home

Step 1:

Get out your food processor, immersion blender, or blender. Then add the Vidalia onion, vinegar, sugar, mustard, pepper, and salt. Blend until well pureed and smooth.

Step 2:

Slowly add in the olive oil, a little at a time, through the hole in the top of the blender or food processor and continue to blend until all is combined and smooth.

YES! It is that simple to make and enjoy homemade dressing at home! Serve over your favorite salads and store the rest in the refrigerator.

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Vidalia® Onion Salad Dressing

Making a delicious, homemade salad dressing is easier than you think! This simple Vidalia onion dressing is made with ingredients you probably already have in your pantry. The zesty, tangy flavor is perfect for topping off your favorite salad.

Course Dairy Free, Salads

Keyword dressings, onion, salads

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12

Calories 86kcal

Author Amanda Keefer

Ingredients

• 1/2 large chopped Vidalia onion chopped
• 3 tablespoons apple cider vinegar
• 2 teaspoons sugar
• 2 teaspoons creamy Dijon mustard
• 1/2 teaspoon pepper
• 1/4 teaspoon salt
• 1/2 cup olive oil

Get Recipe Ingredients

Instructions

• Add Vidalia onion, vinegar, sugar, mustard, pepper and salt to blender or food processor. Blend until well pureed.
• While running, add oil, a little at a time, through the hole in the top of the blender or food processor until dressing is creamy.

Nutrition

Calories: 86kcal | Carbohydrates: 1g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 58mg | Potassium: 12mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 2mg | Iron: 1mg

Other Salad Dressing Recipes to Try:

• Carrot Basil Salad Dressing
• Fall Harvest Salad with Apple Cider Vinaigrette
• Black Bean, Mango & Jicama Salad with Honey Lime Vinaigrette

The post How To Make The Best Vidalia Onion Salad Dressing appeared first on Healthy Family Project.

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.

These Mixed Berry Whole Wheat Muffins are healthy, delicious, and the perfect treat when you’re craving something sweet. There’s nothing quite like a delicious muffin filled with fresh fruit!

Little hands are sure to grab up these homemade muffins for breakfast, but don’t be surprised if they also become snacks or dessert! Packed with fresh berries for a healthy dose of Vitamin C, fiber and brain-healthy antioxidants.

Why we love these Mixed Berry Whole Wheat Muffins

I know it’s easier to grab a box of muffin mix from the store and whip it up in minutes, but this recipe is so easy that you’ll never go back to boxed muffin mix again! Well, unless you’re really in a bind. Not only is my mixed berry whole wheat muffin recipe easy to make, but it’s better for you, and it tastes ten times better than the boxed stuff.

People have been making muffins for centuries. There’s even evidence of the first official muffin recipe dating back to the 18th century. These mixed berry whole wheat muffins are a great recipe to make when summer’s coming to an end, and you have plenty of fresh berries to get rid of but don’t want just to eat berries. Or, they’re perfect in the spring and summer when blueberries and strawberries are their freshest.

This recipe only takes 20 minutes to make, including the preparation and baking time. The prep time is only five minutes which is pretty great for a muffin recipe that doesn’t come out of a box. The ingredients are relatively simple, with the main ones being blueberries, strawberries, whole wheat flour, unsweetened apple sauce, and plain Greek yogurt to make them moist.

Whether you’re making these for breakfast, a brunch you’re hosting, or a snack for a party, people are going to have a hard time only having one. The best part is that while I use blueberries and strawberries, you can use whatever berries you have on hand!

A Brief History of Muffins

Muffins first became popular in England in the 18th century by introducing blueberry muffins. They were such a hit that people began adding additional ingredients like raspberries, blackberries, and like my recipe, strawberries.

Why Mixed Berry Whole Wheat Muffins?

These muffins make a quick grab-and-go snack, breakfast, and even dessert! Besides the recipe’s simplicity and tastiness, there are other reasons why this might be your new favorite muffin recipe. Enjoying these mixed berry whole wheat muffins is a great way to incorporate more fruit into your diet.

Blueberries are great for your overall health thanks to their numerous benefits. They’re known to help with heart health, blood pressure, bone strength, skin, and much more. They’re a great source of vitamin C which can help improve your immune system.

Strawberries have their own set of health benefits that make making these muffins even more of a good idea. Strawberries can help lower high blood pressure, improve good cholesterol, and even help reduce your risk of certain cancers.

These muffins are healthier for you than other muffins because of the use of applesauce and Greek yogurt instead of lard, butter, or excessive amounts of oil.

Enjoy crafting some fresh, healthy muffins!

Recipe and photography by Serene of House of Yumm.

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Mixed Berry Whole Wheat Muffins

These Mixed Berry Whole Wheat muffins are healthy, delicious, and the perfect treat when you're craving something sweet.

Course Breakfast & Brunch

Keyword blackberries, blueberries, breakfast recipes, easy snack, healthy breakfast, healthy snack, muffins, raspberries, strawberries

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 12

Calories 105kcal

Author Amanda Keefer

Ingredients

• 1 1/4 cup white whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 1 large egg
• 1/2 cup maple syrup
• 2 teaspoons vanilla extract
• 3/4 cup plain nonfat Greek yogurt
• 3/4 cup unsweetened applesauce
• 1/2 cup chopped strawberries
• 1/2 cup blueberries

Get Recipe Ingredients

Instructions

• Preheat oven to 400°F. Grease muffin pan and set aside.
• Whisk flour, baking powder, baking soda and salt in medium bowl. Mix egg, maple syrup, vanilla, yogurt and applesauce in separate large bowl.
• Add dry ingredients to wet ingredients and stir until just combined. Do not overmix. Fold in strawberries and blueberries.
• Pour batter into prepared muffin tin, filling cups about three-fourths full.
• Bake 15 minutes, or until tops are golden brown and a toothpick inserted into the center comes out clean.
• Remove from oven and let cool in muffin tin 5 minutes before removing.

Nutrition

Calories: 105kcal | Carbohydrates: 22g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Trans Fat: 0.003g | Cholesterol: 14mg | Sodium: 162mg | Potassium: 93mg | Fiber: 2g | Sugar: 11g | Vitamin A: 29IU | Vitamin C: 4mg | Calcium: 61mg | Iron: 0.5mg

More recipes to try:

Healthy Apple Cinnamon Muffins

Easy Homemade Strawberry Chia Jam

Blueberry Swirl Frozen Yogurt

The post Mixed Berry Whole Wheat Muffins appeared first on Healthy Family Project.

A Banana, Blueberry & Mango Smoothie is the perfect quick breakfast. This smoothie is ready in just a few minutes, making it ideal for those busy mornings or a quick snack. Make morning prep easier by making smoothie packs of the fruit for easy blending.

Growing up in South Florida, my summers have always been complete with mangoes straight off the tree in my backyard. I’ve become spoiled and can no longer imagine my smoothies without mango chunks. I also love these Mango Banana Smoothie popsicles, so if you have an extra mango or two at the house, be sure to try them too!

Did you know mangoes being “in season” in the U.S. is actually a myth? There are about six different types grown around the country year-round!

Nutrition Tip: Eating bananas can give you enough energy to fuel a workout. The potassium in a banana can also help you stay focused and alert.

Blueberries are rich in antioxidants, so incorporating them into you and your kid’s breakfast can help with morning mental clarity, digestion, and lowering blood pressure.

Mix the iron, calcium, zinc, and magnesium with the potassium in bananas, and you’ve got a nutritious blend in this Banana Blueberry and Mango Smoothie! Mangoes also aid digestion and boost your immune system.

Don’t be afraid of frozen fruit! If you prefer purchasing fresh produce but then want to freeze them, the average shelf life for frozen blueberries and mangoes ranges from 10-12 months, and bananas are good anywhere from 2-3 months.

This is an easy fruit smoothie that is kid-approved!

There’s no denying this nutrient-packed smoothie will fill you up at ANY time of the day. If you’re looking for new smoothie combinations, our Build Your Own Smoothie guide has endless possibilities. Grab the free printable and add to your fridge to discover new smoothie recipes every morning.

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Banana, Blueberry & Mango Smoothie

This Banana, Blueberry & Mango Smoothie is the perfect quick breakfast to blend up before school, making morning prep easier.

Course Drinks

Keyword bananas, blueberry, breakfast, mango, smoothie, smoothie recipe

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Calories 203kcal

Author Amanda Keefer

Equipment

• Ninja Blender

Ingredients

• 2 cups lowfat vanilla yogurt
• 2 bananas
• 1 cup frozen mango chunks
• 1 cup blueberries
• 1 cup ice
• 1/2 cup spinach loosely packed

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Instructions

• Add yogurt, bananas, mango, blueberries, ice and spinach to blender. Blend until smooth.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 88mg | Potassium: 598mg | Fiber: 3g | Sugar: 33g | Vitamin A: 908IU | Vitamin C: 26mg | Calcium: 225mg | Iron: 1mg

The post Banana, Blueberry & Mango Smoothie appeared first on Healthy Family Project.

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. This recipe is dairy-free. The only thing you’ll taste is rich, chocolatey goodness!

Who says rich, chocolatey brownies can’t be a better-for-you dessert? We swap the oil and butter in traditional recipes with avocado for less saturated fat. You won’t even be able to taste the difference!

Nutrition Tip: Adding avocado to your plate ensures that you are receiving fat-soluble vitamins A, E, and K, as well as healthy monounsaturated fat that helps the body absorb these vitamins.

It’s no secret that many people in the United States are avocado-obsessed. We’ll put it on toast, in our smoothies, and even in our guacamole. But have you ever thought about putting avocado in your brownies? We know, it sounds a little crazy. But trust us, these Dark Chocolate Avocado Brownies are absolutely delicious.

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. They’re also dairy-free, so they’re perfect for many folks with food allergies or sensitivities. And don’t worry, you won’t be able to taste the avocado at all. The only thing you’ll taste is rich, chocolatey goodness.

Avocado? In Desserts?

The avocado is a fruit that is often consumed in savory dishes, but it is actually really tasty when used in sweet dishes! Here are three reasons why avocado is good in desserts:

1. The creaminess of avocado makes it a great addition to smoothies and ice cream.

2. Avocado adds a unique flavor to desserts that you can’t get from other ingredients.

3. Avocados are a healthy source of fats, which can help you feel satisfied after eating dessert.

Desserts Can Be Made Healthier

We all love dessert, but sometimes they can be packed full of sugar and unhealthy ingredients. Here are a few tips on how to make your desserts a little healthier without sacrificing taste.

1. Cut back on the sugar. Sugar is often the main ingredient in desserts, so cutting back on it can make a big difference. Try using natural sweeteners like honey or stevia instead.

2. Use healthier ingredients. Instead of processed flour, use whole wheat flour or almond meal. Use fruit instead of sugary syrups to top your desserts.

3. Get creative with portion control. Don’t feel like you have to eat a huge slice of cake or pie. Serve smaller portions or make mini versions of your favorite desserts.

Storage Dark Chocolate Avocado Brownies Tips

Assuming you store them in an airtight container at room temperature, these Dark Chocolate Avocado Brownies will last about three or four days. If you pop them in the fridge, they’ll last closer to 1 week. But let’s be honest – they probably won’t last that long because they’re just too darn delicious.

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Dark Chocolate Avocado Brownies

Who says rich, chocolatey brownies can’t be a better-for-you dessert? We swap the oil and butter in traditional recipes with avocado for less saturated fat. You won’t even be able to taste the difference!

Course Desserts

Keyword avocado, brownies, dessert

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 16 brownies

Calories 215kcal

Author Christine Pittman

Ingredients

• 4 large eggs
• 1 cup sugar
• 8 ounces dark chocolate chips
• 1/2 cup dark cocoa powder
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
• 1/2 cup whole wheat flour
• 2 avocados

Get Recipe Ingredients

Instructions

• Preheat oven to 350°F. Line an 8×8-inch cake pan with parchment paper and spray with cooking spray. Set aside.
• Beat eggs and sugar with electric mixer at medium speed until bubbly and fluffy.
• Place chocolate chips in microwave-safe bowl and microwave on HIGH in 15 seconds increments, stirring in between, until melted.
• With mixer running, add chocolate to egg mixture. Fold in cocoa, salt, vanilla and flour.
• Mash avocados in separate bowl until very smooth. Add to batter and mix well.
• Pour batter into prepared pan and bake 30 minutes, or until toothpick is inserted in center and comes out clean.
• Let cool before slicing.

Nutrition

Serving: 1brownie | Calories: 215kcal | Carbohydrates: 26g | Protein: 4g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.004g | Cholesterol: 41mg | Sodium: 69mg | Potassium: 241mg | Fiber: 3g | Sugar: 18g | Vitamin A: 98IU | Vitamin C: 3mg | Calcium: 54mg | Iron: 1mg

More recipes to try:

Chocolate Avocado Mousse

Double Chocolate Black Bean Brownies

The post Dark Chocolate Avocado Brownies 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.

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.

Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian Roasted Sweet Potato taco bowls. Perfect to prep ahead of time or pack in your lunch.

Don’t you just love foods served in a bowl? There’s something so carefree about it. This vegetarian taco bowl is full of good stuff too.

The star of this dish is the roasted sweet potatoes. I could seriously eat sweet potatoes every day. Not to mention sweet potatoes are packed with vitamin A, vitamin C and are rich in anti-oxidants!

The fiber in sweet potatoes also promotes a healthy gut since they contain both soluble and insoluble fiber. This promotes the growth of good gut bacteria and helps keep your gut health in check.

How to Roast Sweet Potatoes

1. Peel and chop sweet potatoes in to dice-sized pieces. Spread out on baking sheet.
2. Drizzle with olive oil and seasonings. Use your hands or tongs to toss until well coated.
3. Bake in 400F oven for 15-20 minutes, until tender.

Build Your Sweet Potato Taco Bowl

Start with the base: The base is a chopped salad kit. Any brand will do, look for something similar to a Southwest or Taco flavor combo for this recipe. Salad kits also give you some fun (optional) toppings like tortilla strips, sunflower seeds and more.

Add your toppings: In this case, we’re talking about those roasted sweet potatoes, black beans, corn, tomatoes and avocado.

Mix it up: Drizzle with the dressing from your salad kit (or your favorite store-bought or homemade dressing), top with any extras and toss. Then dig in!

Taco Bowl Variations

• Swap your base for your favorite greens, quinoa or rice.
• Make it spicy by adding jalapeños, topping with a spicy salsa or upping the chili powder on the potatoes.
• Add protein with grilled chicken, steak, shrimp or your other favorite taco protein.

Similar Recipes to Try

• Easy Chopped Taco Salads
• Roasted Chickpea Buddha Bowl
• Sweet Potato & Black Bean Quesadillas
• Vegetarian Taco Zucchini Boats

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Roasted Sweet Potato Taco Bowls

Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian taco bowls.

Course Salads

Keyword healthy, salad, sweet potato, taco

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 349kcal

Author Amber Gray

Equipment

• Chef’s Knife
• Baking Sheet
• Silicone Baking Mat

Ingredients

• 2 small sweet potatoes peeled, diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 pkg. Southwest chopped salad kit
• 1 avocado chopped
• 1 cup low-sodium black beans drained, rinsed
• ½ cup frozen sweet corn thawed
• ½ cup chopped tomatoes

Get Recipe Ingredients

Instructions

• Preheat oven to 400F.
• Toss potatoes in oil, chili powder, cumin, garlic powder and salt. Add to baking sheet and bake 15-20 minutes, flipping halfway, until tender.
• Assemble salad kit with included toppings and dressing. Top with sweet potatoes, avocado, black beans, corn and tomatoes.

Nutrition

Calories: 349kcal | Carbohydrates: 56g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 304mg | Potassium: 1278mg | Fiber: 17g | Sugar: 14g | Vitamin A: 16567IU | Vitamin C: 95mg | Calcium: 156mg | Iron: 4mg

The post Roasted Sweet Potato Taco Bowls appeared first on Healthy Family Project.

Meet your new go-to: this Asparagus and Goat Cheese Frittata! Whether it’s a busy weekday morning, an impromptu brunch, or a light dinner when you can’t deal with complicated recipes, this frittata has your back.

Struggling to figure out what to make when you need a quick, healthy meal that still feels a little fancy? It’s fast, flavorful, and calls for just a few simple ingredients you probably already have in your kitchen.

Packed with crisp-tender asparagus, creamy goat cheese, and protein-rich eggs, this dish feels like a treat but comes together in under 30 minutes. It’s perfect for feeding a hungry crowd, prepping meals for the week, or sneaking a few extra veggies onto your family’s plates, no complaints here!

Why You’ll Love This Asparagus and Goat Cheese Frittata

There are plenty of reasons to fall in love with this easy, wholesome recipe:

• Fast & Family-Friendly: From start to finish, you’ll have this frittata on the table in 30 minutes or less.
• Seasonal Favorite: Fresh spring asparagus shines in this dish, and the creamy goat cheese ties it all together.
• Protein-Packed: With 10 eggs and plenty of veggies, it’s a hearty, satisfying meal to fuel your day.
• Versatile: Serve it warm or at room temperature. It’s perfect for meal prep, brunch with friends, or even a light dinner.

Plus, it’s a great way to get in a healthy dose of greens, protein, and flavor: no fuss, just wholesome goodness.

Serving Suggestions

This frittata is delicious all on its own, but you can absolutely dress it up! Here are a few tasty ideas:

• With a Side Salad: Pair with fresh greens tossed in a simple lemon vinaigrette for a bright, balanced plate.
• Brunch Board Style: Serve alongside fresh fruit, muffins, and your favorite breakfast beverages for a full spread.
• Meal Prep Win: Slice and store in an airtight container for easy grab-and-go breakfasts or lunches throughout the week.

How to Store Asparagus Frittata Leftovers

Leftovers? Lucky you! Store any extra frittata slices in an airtight container in the refrigerator for up to 3 days. Enjoy them cold, at room temperature, or warmed up in the microwave or oven.

This recipe also freezes beautifully; wrap slices individually and freeze for up to 2 months. When you’re ready to enjoy, simply thaw overnight in the fridge and reheat until warmed through.

Not only is this Asparagus and Goat Cheese Frittata a total showstopper (seriously, just look at those golden eggs and vibrant green asparagus!), but it’s also packed with feel-good nutrition. Between the protein-packed eggs, fiber-rich asparagus, and the irresistible creamy tang of goat cheese, every bite is satisfying and nourishing.

It’s also a fun way to get kids involved in the kitchen: they’ll love cracking the eggs and sprinkling on the goat cheese!

Spring is the perfect time to freshen up your meals, and this frittata does exactly that. It’s simple, fast, and bursting with flavor. Whether you’re feeding a crowd or treating yourself to a special dish, this Asparagus and Goat Cheese Frittata is sure to impress.

So go ahead, grab that bundle of asparagus, and get cooking! Your taste buds (and your family) will thank you.

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Asparagus and Goat Cheese Frittata

This Asparagus and Goat Cheese Frittata is a quick, easy, and protein-packed recipe perfect for breakfast, brunch, or even dinner! Featuring fresh asparagus, creamy goat cheese, and sweet onions, it’s a springtime dish the whole family will love. Ready in under 30 minutes!

Servings 6 servings

Calories 184kcal

Ingredients

• 10 large eggs
• 12 asparagus
• 1 cup milk
• 2 oz goat cheese crumbled
• ½ cup sweet onion diced
• Salt to taste
• Pepper
• 1 tbsp Olive oil spray for the skillet
• fresh basil or rosemary Optional garnish

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Instructions

• Preheat oven to 400°F (200°C).
• Lightly spray an oven-safe skillet with olive oil and heat over medium heat.
• Add diced sweet onions to the skillet and cook for 2-3 minutes, until soft and fragrant.
• Add asparagus and cook for an additional 5-6 minutes, until bright green and tender-crisp. (Cooking time may vary depending on asparagus thickness.)
• In a mixing bowl, whisk together eggs, milk, salt, and pepper until smooth.
• Pour the egg mixture over the cooked vegetables in the skillet.
• Sprinkle crumbled goat cheese evenly over the top.
• Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.
• Remove from oven and let cool slightly. Slice into wedges, garnish with fresh herbs if desired, and serve!

Notes

 

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze individual slices for up to 2 months. Thaw overnight and reheat before serving.
• Pair with a fresh green salad or crusty bread for a complete meal.
• Great for meal prep! Enjoy warm or at room temperature.

Nutrition

Serving: 6g | Calories: 184kcal | Carbohydrates: 5g | Protein: 13g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 282mg | Sodium: 164mg | Potassium: 245mg | Fiber: 1g | Sugar: 4g | Vitamin A: 802IU | Vitamin C: 2mg | Calcium: 115mg | Iron: 2mg

The post Asparagus and Goat Cheese Frittata appeared first on Healthy Family Project.

Finding new ways to freshen up lunchboxes can be a real challenge. Luckily, this Packable Caesar Pasta Salad recipe is a fresh idea to replace lunchtime sandwich staples.

Nutrition Tip: The American Heart Association recommends eating 3 or more whole-grain foods, like whole-wheat pasta, every day, to reduce your risk of certain chronic diseases.

When it comes to packing lunch, I often find myself in a rut, reaching for the same old sandwiches day after day. But it’s time to break free from the monotony and embrace a new and delicious recipe: Packable Caesar Pasta Salad. Not only is this dish a refreshing change, but it also offers the benefits of whole grains and a medley of colorful veggies.

The best part is it comes together in just minutes. The most time-consuming part of the recipe? Waiting for your pasta to cook! Let’s dive into this easy-to-make recipe that will transform your lunchbox game.

A Look Inside This Packable Caesar Pasta Salad

Simply put, this dish is bursting with flavor AND nutrition. Here’s what’s in it, and why you can feel good serving it to your family

• Whole wheat rotini pasta: Provides dietary fiber and essential nutrients, supporting digestive health and reducing the risk of chronic diseases.
• Grape tomatoes: Packed with antioxidants, vitamins A and C, and lycopene, which may help protect against certain cancers and promote heart health.
• Frozen peas: Excellent source of plant-based protein, fiber, and vitamins, such as vitamin K and folate, contributing to a healthy immune system and energy production.
• Low-sodium cannellini beans: High in protein and fiber, these beans help promote satiety, support digestive health, and contribute to heart health.
• Yellow bell pepper: Rich in vitamin C, antioxidants, and dietary fiber, aiding in immune function, skin health, and digestion.
• Garlic: Contains compounds with potential antibacterial and antiviral properties, as well as potential cardiovascular benefits.
• Marie’s® Market Reserve Smoked Black Pepper Caesar Dressing: Made with quality ingredients, this dressing adds a unique smoky and peppery flavor to the salad without the need for artificial additives.
• Shredded Parmesan cheese: Provides a rich source of calcium and protein while adding a savory and tangy taste to the salad.
• Zucchini: Low in calories and high in fiber, vitamins, and minerals, zucchini supports digestion, hydration, and overall health

FAQs For Our Packable Caesar Pasta Salad

1. Can I use regular pasta instead of whole wheat rotini?

Absolutely! While whole wheat pasta adds extra fiber and nutrients, you can substitute it with regular pasta if you prefer. Just adjust the cooking time according to the package instructions.

2. Can I customize the vegetables in this salad?

Absolutely! Feel free to get creative and customize the vegetables based on your preferences and what you have on hand. You can add or substitute vegetables like cucumbers, cherry tomatoes, broccoli florets, or carrots. The possibilities are endless!

3. Can I make this salad vegetarian or vegan-friendly?

Yep! To make this salad vegetarian, ensure that the Caesar dressing you choose does not contain any animal products. For a vegan version, look for a plant-based Caesar dressing or make your own vegan Caesar dressing using ingredients like cashews, nutritional yeast, and garlic.

4. Can I add protein to this salad?

Absolutely! To add protein, you can include grilled chicken, cooked shrimp, or sliced hard-boiled eggs. Alternatively, you can incorporate plant-based proteins like chickpeas, tofu, or edamame.

5. Is this salad suitable for people with gluten intolerance?

While this recipe incorporates whole wheat rotini pasta, you can easily make it gluten-free by using gluten-free pasta instead. Check the packaging to ensure it is certified gluten-free.

Say goodbye to boring sandwiches and embrace the vibrant and flavorful Packable Caesar Pasta Salad. This recipe not only breaks the lunchtime monotony but also provides the goodness of whole grains and a medley of colorful vegetables. With its easy preparation and mouth watering flavors, this salad is sure to become a lunchtime favorite. So, get creative with your lunchbox choices and savor the deliciousness and nutrition of this incredible recipe!

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Packable Caesar Pasta Salad

Finding new ways to freshen up lunchboxes can be a real challenge. Luckily, this Packable Caesar Pasta Salad recipe is a fresh idea to replace lunchtime sandwich staples.

Course 30 Minutes or Less, Lunch, Lunchbox Ideas, Side Dish

Keyword cold lunch, healthy lunch, lunch ideas, lunch recipes, pasta, pasta salad

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 315kcal

Author Amanda Keefer

Ingredients

• 14 ½ oz whole wheat rotini pasta
• 1 pint grape tomatoes halved
• 1/2 cup frozen peas thawed
• 14 ½ oz low-sodium cannellini beans rinsed, drained
• 1 yellow bell pepper seeded, chopped
• 4 cloves garlic minced
• 1/4 cup Marie’s® Market Reserve Smoked Black Pepper Caesar Dressing
• 1/4 cup shredded Parmesan cheese
• 1/2 large zucchini julienned

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Instructions

• Cook pasta according to package instructions and rinse with cold water.
• Mix tomatoes, peas, beans, peppers and garlic in large mixing bowl. Add cooked pasta, dressing, cheese and zucchini and mix well.
• Serve with Fruit

Nutrition

Calories: 315kcal | Carbohydrates: 50g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 151mg | Potassium: 473mg | Fiber: 9g | Sugar: 4g | Vitamin A: 646IU | Vitamin C: 42mg | Calcium: 83mg | Iron: 2mg

The post Packable Caesar Pasta Salad appeared first on Healthy Family Project.