Healthy Gluten Free Recipes | Healthy Family Project

How To Make The Best Vidalia Onion Salad Dressing

Amanda Keefer — Wed, 21 May 2025 00:24:01 +0000

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

Total Time 10

Servings

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

Other Salad Dressing Recipes to Try:

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

Banana, Blueberry & Mango Smoothie

Amanda Keefer — Mon, 12 May 2025 21:51:04 +0000

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.

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

Total Time 5

Servings 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

Get Recipe Ingredients

Instructions

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

Nutrition

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

Orange Pineapple & Coconut Mocktail

Tracy Shaw — Wed, 30 Apr 2025 20:27:18 +0000

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.

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

Total Time 5

Servings

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

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

Grilled Chicken and Grape Salad

Aggie Goodman — Thu, 24 Apr 2025 19:59:55 +0000

This recipe combines grilled chicken, sweet grapes and apples, onions, goat cheese, and walnuts with an easy homemade vinaigrette for a light but filling salad.

During warmer months, it’s time to break out the grill! When grilling up chicken, we always grill up a few extra pieces to have on hand for easy and delicious salads. Picture tender grilled chicken breast with sweet red grapes, crisp apple slices, mild sweet onion, crunchy walnuts, and creamy goat cheese.

Not sure how to pick grapes at the grocery store? Here are some tips for selecting grapes.

Note: Whether you make your chicken ahead, or right before serving salad, bring your chicken to room temperature before adding to the salad.

Nutrition Tip: Grapes are loaded with polyphenols, like resveratrol, the same heart-healthy plant compounds in wine. If you spot grapes in the store with a powdery white coating, that’s okay! It’s a natural protection against moisture loss, which means the grapes are fresh (rinse them off at home).

Easy Grilled Chicken Salad with Nutritious Ingredients

This Grilled Chicken and Grape Salad contains amazing flavors and wholesome ingredients that everyone will love. It’s a fantastic mix of textures and tastes that excite healthy eating. Bring all ingredients together, choose your favorite greens, and add simple homemade berry balsamic vinaigrette. The result… a delightful tangy sweetness that perfectly complements the other ingredients.

Making healthy and tasty meals at home doesn’t have to be complicated, and this salad proves it! You can whip up this entire dish in just 10 minutes, making it perfect for busy weeknights or a quick weekend lunch. This recipe generously serves four people, ideal for sharing with the family. Plus, it’s naturally gluten-free, so it suits various dietary needs. If goat cheese isn’t everyone’s favorite, feel free to swap it out for feta or blue cheese to create a slightly different, but equally delicious, flavor profile. Give this easy, vibrant, and satisfying salad a try!

Grilled Chicken and Grape Salad

This recipe combines grilled chicken, sweet grapes and apples, onions, goat cheese and walnuts with an easy homemade vinaigrette for a light but filling salad.

Course Salads

Prep Time 10

Total Time 10

Servings servings

Calories 394kcal

Author Aggie Goodman

Ingredients

Grilled Chicken and Grape Salad

1 5 oz. bag salad greens
1 pound sliced grilled chicken breast
1 cup sliced red grapes
1 apple thinly sliced
1/4 large sweet onion thinly sliced
1/3 cup chopped walnuts
2 ounces crumbled goat cheese

Berry Balsamic Vinaigrette

1/2 cup balsamic vinegar
3/4 cup olive oil
1 tablespoon strawberry preserves

Get Recipe Ingredients

Instructions

Add salad greens to large serving bowl. Top with chicken, grapes, apples, onion, walnuts and cheese.
Prepare vinaigrette by combining balsamic vinegar, oil and strawberry preserves in glass jar or container. Seal and shake until thoroughly combined. Season with salt and pepper, to taste, and shake well again. Drizzle desired amount on salad when serving. Store leftover dressing in refrigerator 3-5 days.

Nutrition

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Raspberry Walnut Salad

Jodi Danen, RD — Mon, 14 Apr 2025 22:51:35 +0000

This light, simple, and refreshing salad combines tender salad greens, fresh raspberries, tangy goat cheese, and crunchy walnuts, topped off with a simple homemade raspberry vinaigrette.

Fruit on salads – yay or nay? I say yay! Technically, tomatoes are a fruit and you see them on salads all the time. Fruit offers a juicy sweetness that can really take a salad to the next level.

Here’s what you’ll need:

Salad Greens – Go with a tender green like spinach, baby kale or spring mix for this salad.
Raspberries – So delicious in this salad! You can also swap or add in other berries, fresh cherries, apples or pears.
Goat Cheese – Plain or honey goat cheese pairs so nicely. Not a goat cheese fan? Fresh mozzarella, shredded Parmesan or Feta work well too.
Walnuts – Great for crunch and heart-healthy fats. Other nuts like pistachios, sliced almonds or pecan are great too.
Vinaigrette – A simple mix of olive oil, red wine vinegar and raspberry jam.

Raspberries are high in fiber and Vitamin C, making them a great addition to any meal. Look for raspberries that are firm with a deep color, and store them unwashed in the fridge. Simply rinse with cool water and pay dry with a paper towel when ready to add to your salad.

Raspberries are also good for gut health and are considered a brain-boosting food thanks to all vitamin C you will find in these beautiful red berries.

Commonly Asked Questions for our Raspberry Walnut Salad Recipe

Q: What are the main ingredients in this Raspberry Walnut Salad?
A: The main ingredients are salad greens (like baby kale or spinach), fresh raspberries, crumbled goat cheese, chopped walnuts, olive oil, red wine vinegar, and raspberry jam for the dressing.

Q: How is the raspberry vinaigrette made for this salad?
A: The vinaigrette is made by whisking together olive oil, red wine vinegar, and raspberry jam. Season with salt and pepper.

Q: What type of salad greens work best in this recipe?
A: Tender greens like baby kale, spinach or a spring mix blend are recommended.

Related: If you love raspberries, try our Raspberry Baked Chicken or our Raspberry & Basil English Muffin!

Q: Can you substitute a different nut besides walnuts?
A: Yes, the recipe notes that other nuts like pistachios, sliced almonds or pecans could be used instead of walnuts.

Q: Can you use a different cheese instead of goat cheese?
A: The recipe suggests fresh mozzarella, shredded parmesan or feta as alternatives to the goat cheese.

Q: What are the health benefits of eating Raspberries?
A: Raspberries provide an excellent nutritional boost to this salad. They are high in fiber to aid digestion and an exceptional source of vitamin C to support immune health. Raspberries also contain beneficial compounds like antioxidants and are considered a brain-boosting food. Their sweet-tart flavor pairs perfectly with the tangy dressing and creamy cheese.

Let’s make this Raspberry Walnut Salad!

Raspberry Walnut Salad

This light, simple and refreshing salad combines tender salad greens, fresh raspberries, tangy goat cheese and crunchy walnuts, topped off with a simple homemade raspberry vinaigrette.

Course Appetizers, Salads

Keyword healthy salads, raspberries, salad, walnut

Prep Time 10

Total Time 10

Servings servings

Calories 142kcal

Author Jodi Danen

Equipment

Salad Dressing Shaker

Ingredients

2½ Tbsp. olive oil
1 Tbsp. red wine vinegar
1 Tbsp. raspberry jam
1 5 oz. package organicgirlⓇ baby kale
¾ cup raspberries
⅓ cup chopped walnuts
2 oz. crumbled goat cheese

Get Recipe Ingredients

Instructions

Whisk oil, vinegar and jam in small bowl or mason jar. Season with salt and pepper, to taste.
Combine salad greens, raspberries, walnuts and goat cheese. Drizzle with dressing and toss to coat.

Nutrition

Looking for another unique and delicious way to enjoy raspberries? We love them as a topping on English muffins with a bit of basil and cream cheese. Trust me, you gotta try it!

Have you ever added raspberries to your salad?

The post Raspberry Walnut Salad appeared first on Healthy Family Project.

Avocado Deviled Eggs

Lesley Daniels — Thu, 10 Apr 2025 19:47:00 +0000

These Avocado Deviled Eggs get a makeover with some Greek Yogurt and added avocado. So the next time you are going to a potluck-style party, make this easy deviled egg recipe for something different.

Do you love deviled eggs? My family does and we were on a mission to find a healthier way to enjoy this classic appetizer. I grew up eating classic deviled eggs with leftover Easter Eggs. I never really knew what was in them I just knew I liked them. Once I realized they were made with mayonnaise, I knew I had to try a lighter version for my family. So, here came these Avocado Deviled Eggs. The avocado makes an “egg-celent” addition to an already favorite snack.

Nutrition Tip: Most of an egg’s nutrition is in its yolk, including half the protein. So don’t skip the yolk!

What we love about these Avocado Deviled Eggs

I love making these Avocado Deviled Eggs for a snack for myself throughout the week or to take to gatherings. Obviously the eggs themselves are a great source of protein, good fats, and many vitamins that our bodies need. Then add in avocado? We have a power house snack. Avocado is one of my favorite things to keep around the house for healthy fats, fiber, and some heart health benefits.

Key Ingredients for these Deviled Eggs Made with Avocado

Eggs- you guessed it
Avocado
Greek Yogurt

We used Greek Yogurt versus mayonnaise. But if your family still wants the mayo- you can definitely still use a light mayo or whipped dressing, too.

Why are they called Deviled Eggs?

Although there is quite a history on this classic egg appetizer, they are called “Deviled Eggs” for the culinary term “deviled”. Traditional recipes are highly seasoned with spices which is what deviled means. This version stays simple with salt and pepper but you definitely can add in the paprika or some other seasonings to spice it up a bit.

How to make these Easy Avocado Deviled Eggs

First cook the eggs with method of choice. You can boil eggs, cook them in your Instant Pot, or even in the Air Fryer!

Once they are cooled, peel the eggs carefully. Then cut the eggs in half and scoop out the egg yolks into a bowl. Next add in the Greek yogurt and lime juice and mix it with the yolks to make the filling.

Add in a little salt and pepper to your liking and then add the mixture back to the egg whites. Refrigerate until ready to serve and enjoy!

How long can Eggs be kept in the refrigerator?

Deviled eggs are best to be enjoyed within three to four days if properly stored. Make sure to cover them completely in an air tight container and refrigerate them. The avocado in this recipe may change in color a bit but will still be edible.

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Avocado Deviled Eggs

Deviled eggs are a classic appetizer staple for family cookouts or holiday get-togethers. They get a fresh, new makeover by adding avocado in this recipe.

Course Appetizers

Keyword avocado, deviled eggs

Prep Time 10

Total Time 10

Servings servings

Calories 108kcal

Author Lesley Daniels

Cost $5

Ingredients

6 hard-cooked eggs peeled
2 tablespoons plain nonfat Greek yogurt
1/2 ripe avocado
1 teaspoon lime juice

Get Recipe Ingredients

Instructions

Cut eggs in half and scoop yolks in small bowl
Mix yolks with yogurt, avocado and lime juice until smooth. Season with salt and pepper to taste.
Fill egg halves with avocado mixture.

Nutrition

More Recipes to try:

How To Make Healthy Spinach Dip

Delicious Chopped Cobb Salad

Delicious Avocado Caprese Salad

The post Avocado Deviled Eggs appeared first on Healthy Family Project.

Healthy Spinach Dip

Jodi Danen, RD — Fri, 28 Mar 2025 01:13:35 +0000

Looking for a healthy snack or appetizer? Discover how to prepare this healthy spinach dip. It is ready in just 15 minutes and has all the flavors you love in a dip, plus reducing fat and calories!

Spinach dip is one of those great appetizers that can be served year-round – hot or cold. It’s always a must for the Super Bowl or any game day celebration and makes appearances at just about any birthday party, holiday celebration or cookout.

Traditional spinach dip is usually loaded with cream cheese or sour cream. And extra calories and fat. We discovered that you can still make a delicious version of spinach dip without the extra calories! This lightened-up version is made with Greek yogurt for a healthier, but still creamy and delicious, version.

Spinach Dip Ingredients

Here is what you need:

Spinach: No brainer here! We opted for fresh spinach over frozen since there’s no need the thaw or drain out all that extra water.
Onions & Carrots: We like a few extra veggies in our dip for some added crunch. Finely chop them to add.
Plain Greek Yogurt: We used nonfat, but any plain Greek yogurt works.
Mayonnaise: To cut the tartness of Greek yogurt, we also used a little reduced-fat mayonnaise to keep things creamy.
Parmesan cheese: When it comes to Parmesan, always go fresh over the stuff in the green can. You’ll get so much more flavor.
Salt, garlic, and oil: For sauteing and seasoning.

This dip is really easy to throw together too. Saute the onions and carrots, then add the garlic and spinach. Mix the yogurt, mayonnaise, cheese and salt, then add to skillet. Let everything heat together and those flavors combine.

If you’re like me, you’re ready to dip in at this point (let it cool first!) so grab your pita chips, crusty bread or fresh veggies. You can serve this spinach dip hot or cold.

Facts About Healthy Spinach Dip

Enjoy all the goodness of spinach (packed with vitamins A, C, K, and iron) and carrots (a fantastic source of beta-carotene and fiber) while indulging in a delicious appetizer. Serve it up with pita chips, crusty bread, or your favorite fresh veggies for a guilt-free snack or party dish.

By including spinach and carrots in this dip, you get a boost of vitamins, minerals, fiber, and antioxidants that provide various health benefits related to vision, cancer prevention, heart health, and more. The veggies help make the dip more nutritious. We highly recommend making it not just for the health benefits but because it’s delicious!

Looking for other appetizers or dips for your celebration? Here are a few of our favorites:

Lightened-Up Spinach Dip

This lightened-up version of spinach dip is made with Greek yogurt for a healthier, but still creamy and delicious, snack.

Course Appetizers

Keyword appetizers, healthy, recipes, spinach dip, tailgating

Prep Time 5

Cook Time 10

Total Time 15

Servings servings

Calories 82kcal

Author Jodi Danen

Equipment

Ingredients

1 tablespoon olive oil
1 small sweet onion diced
¼ cup grated carrots
2 cloves garlic minced
1 lb. fresh spinach chopped
½ cup plain nonfat Greek yogurt
¼ cup reduced-fat mayonnaise
¼ cup grated Parmesan cheese
½ tsp. salt

Get Recipe Ingredients

Instructions

Heat oil in skillet over medium heat. Add onions and carrots and cook 5 minutes, or until onions are translucent. Stir in garlic and spinach and cook 2-3 minutes or until spinach wilts.
Combine yogurt, mayonnaise, cheese and salt in medium bowl.
Add yogurt mixture to pan and stir to combine. Heat 2-3 minutes, or until warmed.
Serve hot or cold with pita chips, crusty bread or veggies for dipping.

Nutrition

The post Healthy Spinach Dip appeared first on Healthy Family Project.

Rainbow Fruit Tray

Amanda Keefer — Thu, 06 Mar 2025 19:19:00 +0000

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

Total Time 15

Servings

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

More Recipes to Try:

Fun St. Patrick’s Day Recipes fo r Kids

Rainbow Veggie Wraps

Easy Cream Cheese Fruit Dip With Greek Yogurt

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

Instant Pot Colcannon

Jodi Danen, RD — Thu, 06 Mar 2025 02:57:58 +0000

Colcannon is a traditional Irish dish made with mashed potatoes and either kale or cabbage. This version, made in the Instant Pot, is a quick and easy side dish for St. Patrick’s Day or any day of the year.

St. Patrick’s Day is coming up and I’m looking forward to some of my favorite dishes, like Shepherd’s Pie, Corned Beef and Cabbage and lots of green. If you would like to prepare a more traditional recipe, you need to try this Instant Pot Colcannon. This side dish is simple to make and cooks quickly with the help of the pressure cooker.

Whether you are Irish or not, it is fun to celebrate St. Patrick’s Day with some traditions, fun treats, and comfort foods. If you like mashed potatoes and have never tried Colcannon, then this recipe is for you. Adding some cabbage to mashed potatoes is a great way to eat your veggies; even the kids will love it.

I also like to whip up some rainbow foods like this Rainbow Buddha Bowls for something fun for my kids – they love the colors, and I love the nutrition they get from eating a rainbow. Another family favorite is this colcannon.

What is Colcannon?

If you’ve never heard of Colcannon be prepared for something delicious! This traditional Irish recipe combines potatoes, kale or cabbage, butter and milk for a creamy and delicious side dish.

Key Ingredients for this Instant Pot Colcannon:

Potatoes: I used Russet potatoes for this recipe, but you could use whatever variety of potatoes you prefer for mashed potatoes, like Yukon gold and red potatoes.
Cabbage: We prefer the cabbage version of colcannon, but you could sub for kale too.
Onion: Onion adds lots of great flavor, but isn’t 100% necessary to a delicious colcannon if you don’t have on hand.
Dairy: Milk and butter are a must for rich, creamy mashed potatoes.

Nutrition Tip: It may look like iceberg lettuce, but cabbage is not a nutritional lightweight! It’s a surprising source of vitamin C, contains a little bit of calcium and potassium, and has cancer-fighting compounds like broccoli.

Check out our favorite Instant Pot!

Health benefits of cabbage

Cabbage is great for our digestive tracks. It is loaded with fiber and is low in calories. Cabbage is loaded with nutrients, anti-cancer compounds, and packed with Vitamin C! This power veggie is also very versatile in recipes and generally very cost efficient.

How to Make Colcannon in the Instant Pot

Saute your cabbage and onions with butter until softened. Add potatoes, water, salt and pepper.
Place lid on Instant Pot, set to sealing and cook on High 5 minutes.
Quick release the pressure, add your milk and mash mash mash.

I love topping colcannon with green onions, bacon or cheese for a delicious addition!

New to the Instant Pot? We have you covered with Instant Pot tips and recipes!

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Instant Pot Colcannon

Colcannon is a traditional Irish dish made with mashed potatoes and either kale or cabbage. This version is made in the Instant Pot for a quick and easy side dish for St. Patrick’s Day.

Course Sides

Keyword colcannon, instant pot, irish food, potatoes, side dish, st patricks day

Prep Time 20

Total Time 20

Servings servings

Calories 174kcal

Author Amber Gray

Equipment

Instant Pot

Ingredients

2 tablespoons unsalted butter
1 head green cabbage sliced
1 small sweet onion diced
4 pounds Russet potatoes peeled, diced
1 cup water
1 cup 2% milk

Get Recipe Ingredients

Instructions

Set Instant Pot to saute. Add butter and let melt. Add cabbage and onions. Cook 5 minutes, stirring occasionally, until softened. Add potatoes and water and season with salt and pepper.
Place lid on Instant Pot and set valve to sealing. Cook on high pressure 5 minutes (Instant Pot will take 10 minutes to come up to pressure before counting down). When done cooking, quick release pressure.
Add milk and mash with potato masher.

Nutrition

More recipes to try:

Instant Pot Mashed Sweet Potatoes & Carrots

Fun St. Patric k ’s Day Recipes for Kids

Baked Cheesy Mashed Potato Bites

The post Instant Pot Colcannon appeared first on Healthy Family Project.

Rainbow Fruit Parfaits

Amanda Keefer — Fri, 28 Feb 2025 06:08:59 +0000

Try these Rainbow Fruit Parfaits! Eating a rainbow of fruits and veggies helps ensure your body gets a complete range of nutrients. These parfaits make a great addition to breakfast or a fun after-school snack.

Ready for a fun new healthy snack idea that the kids will love? Kids will also have fun assembling their own, just set out the ingredients and let them layer!

We love these Rainbow Fruit Parfaits all year long but they are especially fun for Saint Patrick’s Day, to help celebrate Spring, or for birthday parties for the kids. These would even make a great classroom snack or activity, too. Last year we made our Rainbow Fruit Tray so this year we started making these fruit parfaits in cups. Loaded up with all of the family’s favorite fruits. Just use the fruits your family enjoys in the colors of the rainbow. Red, orange, yellow, green, blue, and violet.

Key Ingredients for Rainbow Fruit Parfaits

Strawberries
Mandarins
Pineapple
Kiwi
Blueberries
Red Grapes
Vanilla Greek Yogurt

What is a parfait?

A typical parfait is a dessert that has layers of fruit, cream, and other assorted items. We of course wanted to have a healthy version so this fruit parfait is loaded with bright fruits and topped with some Greek Yogurt for a sweet healthy topping.

These fruit parfaits are loaded with Vitamin C, fiber, anti-oxidants, potassium, and folate. The fruits in this recipe are great for your vision, skin health, mental health, and so much more.

Those are just a few wonderful benefits of all of these fruits. For more fun facts, make sure to check out our complete Produce Tips Page!

How to Assemble these Fruit Parfaits like a Rainbow

First wash and prepare all of the fruit you are using. I had the kids help with this one, too. We washed the strawberries, grapes, and blueberries. Peel the kiwi and the mandarins. If your kids are helping have them do that and use some kid friendly knives to cut the fruit into pieces.

Then grab out your favorite clear classes or parfait cups and start layering in order of the colors of a rainbow. Strawberries, mandarins, pineapple, kiwi, blueberries, and then the grapes.

Top each parfait with a dollop of Greek Yogurt and serve. Or cover and refrigerate to have ready for serving or for a delicious treat all week long.

Make sure to PIN IT!

Tasty Variations

Other red fruit that would work: watermelon, cherries, raspberries, or even slices of red apple.
No mandarins? Oranges, or melon will work, too.
Other green fruits that would be great would be green grapes, slices of green apples, or honeydew melon.
Of course you could always add some granola or whipped cream on top, too.

For other rainbow themed foods, check out our Rainbow Buddha Bowl or our Rainbow Veggie Wraps!

Rainbow Fruit Parfaits

These Rainbow Fruit Parfaits are perfect for the kids anytime of the year as a healthy snack.

Course Appetizer, Breakfast & Brunch, Snack

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

Prep Time 10

Total Time 10

Servings

Calories 136kcal

Author Amber Gray

Ingredients

1/2 cup sliced strawberries
2 mandarins peeled, segmented
1/2 cup chopped pineapple
2 kiwi peeled, chopped
1/2 cup blueberries
1/2 cup red seedless grapes
1 cup vanilla Greek yogurt

Get Recipe Ingredients

Instructions

Assemble parfaits by layering strawberries, oranges, pineapple, kiwi, blueberries and grapes in 4 parfait glasses. Top with yogurt.

Nutrition

More Great Recipes to Try:

Rainbow Fruit Salad with Honey Citrus Dressing

Stone Fruit Yogurt Parfaits with Blueberries

Green Fruit Salad

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