Healthy Soy 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.

Make sure to PIN IT!

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.

Dark Chocolate Avocado Brownies

Christine Pittman — Sat, 10 May 2025 23:33:00 +0000

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.

Make sure to PIN IT!

Dark Chocolate Avocado Brownies

Course Desserts

Keyword avocado, brownies, dessert

Prep Time 10

Cook Time 30

Total Time 40

Servings 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

More recipes to try:

Chocolate Avocado Mousse

Double Chocolate Black Bean Brownies

The post Dark Chocolate Avocado Brownies appeared first on Healthy Family Project.

Lemon Chicken & Veggie Pasta

Amanda Keefer — Thu, 08 May 2025 18:14:39 +0000

Looking for a fresh new recipe to add to your weeknight rotation? Try this Lemon Chicken & Veggie Pasta! This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner.

Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Sometimes I run out of ideas on what to make for our busy weeknight meals. Between school, homework, practice, and grocery shopping, coming up with quick meals is a must. This Lemon Chicken & Veggie Pasta is perfect for those kinds of nights. This pasta is healthy, easy to make, and loaded with flavor. This is great for Spring or Summer since it is a lighter pasta dish. Of course you can make it all year long if you are a pasta lover like me!

Nutrition Tip: Onions and garlic both add loads of flavor–without any sodium. They’re also members of the same family and have compounds that help fight cancer and lower blood pressure.

Key Ingredients for this Lemon Chicken & Veggie Pasta

Chicken
Broccoli
Garlic
Carrots
Onion
Tomatoes
Pasta
Lemon
Parmesan Cheese

I mean just listen to those ingredients! So refreshing. I love adding broccoli into pasta. And the zesty lemon flavors made this a win for the entire family (kids included). This pasta is loaded with protein, fiber, Vitamins A & C, and antioxidants. Of course all of these veggies are loaded with wonderful healthy benefits for our bodies and minds!

How to make this Easy Lemon Chicken Pasta with Vegetables

Step 1: Cook the pasta

First cook the pasta according to instructions and set aside.

Step 2: Cook the chicken

Next heat 1 Tbsp. oil in a large skillet over medium high heat. Add in the chicken and cook for about 5-7 minutes, or until cooked through. Remove from the skillet and set aside.

Step #3: Cook the vegetables

Return the skillet to heat. Add in 1 Tbsp. oil, the broccoli, garlic, carrot and onions. Cook for about 10 minutes, or until the veggies are tender-crisp.

Step 4: Mix in all ingredients

Then stir in the chicken, tomatoes, and some salt. Cook for about 3 minutes, or until the chicken is heated and tomatoes soften. Stir in the cooked pasta and lemon juice. Sprinkle with the cheese and parsley. Serve hot and enjoy!

Additions & Substitutions:

Need a meatless dinner idea? Just leave out the chicken for a vegetarian option.
You can swap out any of your favorite pastas including whole wheat, gluten free, or veggie noodles, too.
Other vegetables that would taste great would be some red bell peppers, asparagus, and artichoke hearts.
You could always make this pasta with some salmon or shrimp, too!

Make sure to PIN IT!

Lemon Chicken and Veggie Pasta

This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner! Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Course Entree & Main Dishes

Keyword chicken, lemon, pasta, vegetables

Prep Time 10

Cook Time 20

Total Time 30

Servings

Calories 415kcal

Author Amber Gray

Ingredients

2 tablespoons olive oil divided
1 pound boneless skinless chicken breast chopped
2 cups broccoli florets
2 cloves garlic minced
2 carrots sliced
1/2 sweet onion chopped
2 medium tomatoes chopped
1/2 teaspoon salt
12 ounces bowtie pasta cooked according to package directions
1 lemon juiced
1/2 cup shredded Parmesan cheese
2 tablespoons parsley chopped (optional)

Get Recipe Ingredients

Instructions

Heat 1 Tbsp. oil in large skillet over medium heat. Add chicken and cook 5-7 minutes, or until cooked through. Remove from skillet and set aside.
Return skillet to heat. Add 1 Tbsp. oil, broccoli, garlic, carrot and onions. Cook 10 minutes, or until veggies are tender-crisp.
Stir in chicken, tomatoes and salt. Cook 3 minutes, or until chicken is heated and tomatoes soften.
Stir in cooked pasta and lemon juice. Sprinkle with cheese and parsley.

Nutrition

More recipes to try:

The post Lemon Chicken & Veggie Pasta 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

The post Grilled Chicken and Grape Salad appeared first on Healthy Family Project.

Broccoli & Dried Apricot Couscous Salad

Amanda Keefer — Mon, 14 Apr 2025 23:20:43 +0000

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!

Middle Eastern Broccoli & Dried Apricot Couscous Salad

Course Dairy Free

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

Prep Time 5

Cook Time 10

Total Time 15

Servings

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

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

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.

Make sure to PIN IT!

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.

Air Fryer Accordion Potatoes

Tracy Shaw — Mon, 31 Mar 2025 19:58:35 +0000

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:

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

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

Cook Time 25

Servings

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

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