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!

PIN IT!

Print

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.

Print

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.

Print

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

Get Recipe Ingredients

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 healthy oatmeal date bars are prepped in just 10 minutes and ready to enjoy in less than an hour. Perfect for a healthy snack or on-the-go breakfast idea.

I’m sure you all have seen dates in the store, heck, you may even have some at home right now! They are naturally sweet, delicious to snack on right out of the bag, but they are also great in many other ways. I had a medjool date today, and I have been having one of these Oatmeal Date Bars for breakfast all week.

Did you know that dates are one of the oldest fruits in the world? They have been around for centuries. Dates are a nutritious fruit that is a good source of fiber, potassium, and antioxidants.

I used medjool dates in my healthy Oatmeal Date Bars. Medjool dates are a type of date native to Morocco but are now grown in other parts of the world. These dates have a smooth, chewy texture and a sweet flavor, but they are considered to be the “premium” date. I didn’t compare regular dates to these medjool dates, but I can tell you that the medjool dates are indeed delicious.

Alright, now that I feel like I have given you a quick history lesson on dates, let’s chat about these tasty Oatmeal Date Bars shall we?

Healthy Oatmeal Date Squares Key Ingredients

• Medjool dates
• Quick cook oats
• Water
• Lemon juice & lemon zest
• Cinnamon
• Flour
• Brown sugar
• Butter
• Baking soda
• Baking powder
• Honey

I know that may seem like a lot of ingredients to make date bars, but they are pretty common ingredients, hopefully you already have most of them in your house right now!

Oatmeal Date Bars Simple Substitutions

• If you can’t find medjool dates, you can use regular dates.
• Feel free to use maple syrup or agave instead of honey.

How long are Oatmeal Date Bars good for?

If you are storing them at room temperature, they are good for about 4 days. If you store your date bars in an airtight container in the refrigerator, they can last for about a week. For longer storage, they can be frozen for up to a month.

Can you freeze homemade Oatmeal Date Squares?

Sure can! You can wrap them individually for an easy morning breakfast, just toss one in the refrigerator before you go to bed and it will be thawed when you are ready to go! This recipe does make 16 servings, so you may have enough leftover to freeze depending on how many people are snacking and grabbing an easy breakfast.

Healthy Oatmeal Date Bars FAQs

Q: How do you make healthy oatmeal date bars?
A: Dice and boil pitted Medjool dates with water, lemon juice, cinnamon, and zest. Mix oats, flour, brown sugar, honey, melted butter, baking powder, and salt for the topping. Press half the oat mixture in a pan, spread the date mixture, then add the rest of the oats. Bake at 350°F for 35 minutes.

Ok, let’s get to my healthy date bars recipe shall we?

Print

Delicious Oatmeal Date Bars

Easy to make, delicious and better than anything store bought, these oatmeal date bars are the perfect on-the-go breakfast or healthy snack!

Course Breakfast, Snack, Snacks

Keyword breakfast recipes, dates, healthy breakfast, healthy snacks, oats, snack

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 16

Calories 244kcal

Author Tracy Shaw

Ingredients

Ingredients For Filling:

• 2 1/2 cups medjool dates – diced pits removed
• 1 cup water
• 2 tbsp fresh lemon juice – approx juice from one lemon
• 1 tsp cinnamon
• 1 tsp lemon zest
• 1/2 tsp baking soda

Ingredients for Crisp:

• 1 3/4 cup quick oats
• 1 cup flour
• 1/2 cup brown sugar
• 1 tbsp honey
• 10 tbsp melted butter – 1 stick + 2 tbsp
• 1/4 tsp baking powder

Get Recipe Ingredients

Instructions

• Preheat oven to 350 degrees.
• Place all the ingredients for the date filling except the baking soda into a medium sauce and bring to a boil. Boil for at least 5 minutes until the dates break down. Add the baking soda, stir well and remove from heat.
• Place all the ingredients for the crisp into a medium size bowl and mix well.
• Line an 8×8 baking dish with parchment paper.
• Pour half the oat mixture into the bottom of the pan and gently push it down.
• Pour on the date filling, using a spatula spread it out evenly over the bottom of the oat crisp.
• Add the remaining oat crisp on top of the date filling. Gently press it down.
• Bake for 35 minutes.
• Allow to cool before enjoying!

Nutrition

Calories: 244kcal | Carbohydrates: 37g | Protein: 3g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 19mg | Sodium: 100mg | Potassium: 214mg | Fiber: 3g | Sugar: 27.7g | Vitamin A: 253IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg

The post Healthy Oatmeal Date Bars 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.

Print

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

Get Recipe Ingredients

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.

In need of some different recipes to use up some hard-boiled eggs? Try these Healthy Egg Salad Recipes Using Leftover Easter Eggs! These egg salad recipes have some fun spins on the classic and of course, we offer some healthier versions, too!

If your family is like ours, you probably have some in the refrigerator that need to be used. Last week, my kids sat down to dye a dozen hard-boiled eggs. Then, on Easter, we had family over, and another dozen or so eggs were dyed. You know how kids are, they love dying and decorating the eggs but never want to eat them.

So now, my fridge is stocked with over two dozen blue, purple, green and orange eggs, some covered with stickers others with glitter, and no way to use them all up.

Easter Eggs Leftover Recipes Recommendations

Luckily, the week after Easter is National Egg Salad Week. When I think of egg salad, I think back to what my grandma always made – hard-boiled eggs, lots of mayo, some chopped celery and a hefty spoonful of relish – but there are so many different (and healthy!) ways to enjoy egg salad.

Nutrition Tip: Did you know that one hard-boiled egg offers 6g of protein and 23% of your daily intake of Vitamin B12, which helps keep the body’s nerves and blood cells healthy?

Best Easter Eggs Leftover Recipes

6

Avocado Egg Salad Sandwich

Avocados and Greek yogurt replace mayonnaise traditionally used in egg salad for good fats and a little extra protein.

Check out this recipe

7

Chopped Cobb Salad

This Chopped Cobb Salad has quickly become a new favorite. The benefit to chopping the ingredients up into bite-sized pieces is that the salad will be easier to handle and to eat, so it’s great for kids of all ages.

Check out this recipe

8

Eggcellent Egg and Ham Salad

Egg salad doesn’t always need to be served on bread. In this recipe, it helps deliver extra protein on a veggie-rich salad. Make an extra batch of egg salad for an easy snack or wrap filling the next day.

Check out this recipe

9

Cobb Salad Wraps

Don’t let a historically popular dressing get boring. Turn it into a wrap! These Cobb Salad Wraps are just what you need for lunch.

10

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.

Check out this recipe

Make sure to PIN IT!

More Recipes to Try:

Chicken Salad Pita Sandwich

25 Healthy Easter Recipes

Avocado Deviled Eggs

The post Healthy Easter Eggs Leftover Recipes appeared first on Healthy Family Project.

Craving something fresh and fruity? Learn how to make a beautiful Blueberry Yogurt Parfait layered with creamy yogurt, sweet berries & crunchy granola. Get this delicious recipe!

Start your day with sunshine in a glass! This Vibrant Blueberry Yogurt Parfait isn’t just beautiful; it’s a powerhouse of nutritious ingredients and delicious flavor combinations. We layer creamy, protein-packed yogurt with sweet blueberries bursting with antioxidants, finished with a satisfyingly crunchy topping.

There’s nothing better than ripe stone fruit in the summer! Stock up on peaches and nectarines when your local grocery store has them in stock and make these delicious stone fruit parfaits for a delicious breakfast or dessert!

Nutrition Tip: Ever wondered what makes Greek yogurt different? The liquid whey is strained off during processing, which makes it thicker, a bit lower in natural sugar, and higher in protein than regular yogurt.

Commonly Asked Questions About Our Stone Fruit Yogurt Parfaits with Blueberries

What fruits are used in the Stone Fruit Yogurt Parfaits?
The recipe uses peaches, nectarines, and blueberries.

What type of yogurt is best for this Stone Fruit Yogurt Parfaits with Blueberries recipe?
The recipe uses plain Greek yogurt.

If you prefer to assemble this parfait ahead of time, we suggest storing it in the refrigerator, but it’s best to add the granola just before serving to maintain crunchiness.

Enjoy this delicious and nutritious combination immediately for the best texture! Feel free to swap blueberries for other berries or add banana slices. It’s a healthy, flavorful boost anytime.

Print

Stone Fruit Yogurt Parfaits with Blueberries

Stock up on peaches and nectarines when your local grocery store has them in stock and make these delicious stone fruit parfaits for a flavorful breakfast or dessert!

Course Breakfast & Brunch

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 179kcal

Author Amber Gray

Ingredients

• 2 cups plain Greek yogurt
• 1 peach chopped
• 1 ripe nectarine chopped
• 1 cup blueberries
• 1 cup granola

Get Recipe Ingredients

Instructions

• Evenly divide yogurt into 4 bowls. Top with peaches, nectarines, blueberries and granola.

Nutrition

Calories: 179kcal | Carbohydrates: 28g | Protein: 12g | Fat: 3g | Cholesterol: 5mg | Sodium: 95mg | Fiber: 4g | Sugar: 15g

The post Stone Fruit Yogurt Parfaits with Blueberries appeared first on Healthy Family Project.

If you’re searching for a new dish to serve this Spring, Easter, or Sunday supper, look no further. These asparagus puff pastry bundles are easy to make and go fantastic alongside a fresh salad or any main dish.

With the busy season right around the corner, we are trying to whip up some new and easy recipes. I went to an appetizer party last week where we all had to bring a dish. I wanted something elegant but also easy to prepare and easy to cook. I prepped these little Asparagus Puff Pastry Bundles at home then baked them when I got to the party. Everyone raved that they were delicious and different!

Kids can help prepare this recipe if you want them to get involved in the kitchen. Puff pastry is easy to work with, so they can roll out and cut it. They can add on the goat cheese and the prepared asparagus and roll them up.

Key Ingredients for these Asparagus Puff Pastry Bundles

• Puff Pastry– generally found in the frozen aisle at the grocery store puff pastry can be used in desserts and appetizers like this recipe!
• Asparagus– we used a whole pound of asparagus for these bundles and just cut off the ends. See below for some wonderful facts on asparagus.
• Goat Cheese– if you have never had goat cheese it is very creamy and has a very distinct flavor. It is rich and perfect for a savory dish like this one!

What we love about asparagus

Asparagus is loaded with wonderful benefits for our bodies. They are rich in anti-oxidants and are high in fiber. Asparagus is also high in iron, copper, folate, calcium, and even protein. Asparagus is also low in fat and calories which can help aid in losing weight, too!

How to Prepare Asparagus:

• Always rinse the asparagus under cold water and snap off the pale woody ends of the asparagus and discard.
• If the asparagus is stringy, you can peel away the rough skin from the bottom half of the spears with a vegetable peeler.

For tips on selecting, storing, and prep asparagus, check out our Produce Tips page.

How to make these Asparagus Puff Pastry Bundles

First make sure to thaw out the puff pastry ahead of time. Place in the fridge overnight or sit out on the counter about 30-45 minutes before you’re ready to use it.

When ready to cook preheat the oven to 350°F.

Then lightly dust a clean surface with some flour. Unroll the puff pastry.

Next use a rolling pin to thin out the pastry until it’s about half as thick. Using a pizza cutter or knife, cut into 6 rectangles.

Divide the goat cheese equally in a diagonal on the puff pastry rectangles. Top the cheese with five asparagus spears. Season with salt and pepper (or any other seasonings of choice).

Wrap the ends of puff pastry over top and then brush with the milk.

Then place them in the oven and bake for about 14-16 minutes or until golden brown. Serve hot and enjoy!

Healthy Benefits of Eating Asparagus

Some key benefits of eating asparagus include:

• Rich in anti-inflammatory antioxidants that may reduce chronic disease risk
• High in fiber which promotes healthy digestion
• May help regulate blood sugar levels due to fiber and antioxidants
• Excellent source of folate, important for cell growth and preventing neural tube defects in pregnancy
• Provides vitamin K for blood clotting and bone health
• May boost brain health and provide anti-aging benefits from antioxidants

Incorporating asparagus into your diet through recipes like these bundles can be a tasty way to boost your vegetable intake and reap the nutritional perks.

Check these easy and nutritious recipes to try:

Lemon Dill Salmon Pasta with Asparagus

Tomato, Feta & Pesto Puff Pastry Bites

Make sure to PIN IT!

Print

Asparagus Puff Pastry Bundles

Turn asparagus into an elegant appetizer or side dish using puff pastry and goat cheese to make these little bundles. Perfect for any holiday celebration!

Course Appetizer, Sides

Keyword appetizer, asparagus, easter, side dish, spring

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6 servings

Calories 267kcal

Author Jodi Danen

Equipment

• Baking Sheet
• Pizza Cutter
• Rolling Pin

Ingredients

• 1 sheet puff pastry thawed
• 2 oz. goat cheese crumbled
• 30 asparagus spears about 1 lb., ends trimmed
• 1 Tbsp. milk

Get Recipe Ingredients

Instructions

• First, make sure to thaw out the puff pastry ahead of time. Place in the fridge overnight or sit on the counter for 30-45 minutes before you use it.
• Preheat oven to 350°F.
• Lightly dust a clean surface with flour. Unroll puff pastry. Use a rolling pin to thin out until it’s about half as thick. Using a pizza cutter or knife, cut into 6 rectangles.
• Divide goat cheese equally in a diagonal on puff pastry rectangles. Top cheese with 5 asparagus spears. Season with salt and pepper.
• Wrap ends of puff pastry over top. Brush with milk.
• Bake 14-16 minutes or until golden brown. Serve hot.

Nutrition

Calories: 267kcal | Carbohydrates: 22g | Protein: 7g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 5mg | Sodium: 139mg | Potassium: 192mg | Fiber: 2g | Sugar: 2g | Vitamin A: 707IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 3mg

The post Asparagus Puff Pastry Bundles appeared first on Healthy Family Project.

Bring your family or friends together over this ultimate breakfast grazing board. It is full of breakfast favorites like eggs, waffles, fruit, yogurt, and more, so everyone can mix and match their perfect savory and sweet breakfast.

I’m back with another board, this time, it’s all about breakfast! Whether it’s a brunch, lazy Saturday morning, or planning on offering up some quick and easy weekday options before school, creating a board of your family’s favorite breakfast items can be so fun and easy.

Don’t worry – those weekday breakfast boards do not have to be this fancy!

How to create an ultimate breakfast board

There’s a lot going on with this board, but don’t be intimidated. It’s totally customizable to your favorite breakfast foods. Here’s how to get started:

Pick Your Breakfast Board Ingredients

Every good board has a mix of protein, fruits and veggies, carbs and fun stuff thrown in. Here are some of our favorites.

• Protein: Hard-boiled or scrambled eggs, sausage (or vegan sausage), bacon or ham.
• Fruit: We went with a combo of strawberries, blueberries, grapefruit and oranges, but any of your favorite fruit would be great on here.
• Carbs: To make this easy and fun for kids, we opted for frozen mini waffles and pancakes, plus threw in some mini banana muffins we had on hand. Toast, croissants, bagels and roasted potatoes are all good too.

Assemble Your Board

Once you know what you’ll want to include on your breakfast board, it’s time to assemble it! First, you’ll need a board. I love to find large cutting/serving boards in stores – they always have great finds! You can also use a large serving platter or cookie sheet.

I always start by placing the bigger items on the board, then filling in the spaces between with smaller items like fruit, nuts, etc. And, of course, the magic of the sprinkle – a little cracked pepper on the eggs, some mini chocolate chips on the waffles, a sprinkle of granola here and there. Perfection!

Related: Learn about how to pick and prep different produce you could put on a grazing board.

Breakfast Board Recommendations

I wouldn’t suggest assembling this board and then sticking it in your fridge until the next day, but there are some steps you can do ahead of time:

• Pre-boil and peel the eggs
• Wash and chop fruit
• If making homemade waffles or pancakes, make ahead and refrigerate. Then pop into the toaster or oven when assembling to reheat.

Then, when you’re ready to eat, you can warm up the items that need it and assemble everything quickly and easily for a family breakfast or brunch. This recipe makes enough food for 4 people when assembling a grazing breakfast board. However, you can easily double or triple our recipe to feed a larger crowd!

What are some other breakfast “themes” to create your board around?

When it comes to breakfast, there are so many options! This grazing board offers up a great selection of American breakfast classics like eggs, waffles and sausage links.

Looking for a different theme? Check out these ideas.

• Breakfast Naan Pizza
• Breakfast Quiche Bites
• Banana Oatmeal Pancakes
• French Toast Breakfast Board

Print

Ultimate Breakfast Grazing Board

Bring your family together over this ultimate breakfast grazing board. Full of breakfast favorites like eggs, waffles, fruit and more,
everyone can mix-and-match their perfect breakfast.

Course Breakfast & Brunch

Keyword breakfast, brunch, grazing board

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 4

Author Amanda Keefer

Equipment

• Small Bowls with Spoons
• Large Cutting/Serving Board

Ingredients

• Hard-boiled eggs
• Cooked sausage links
• Mini frozen waffles toasted
• Mini frozen pancakes toasted
• Mini Muffins
• Yogurt – Greek or regular
• Fresh fruit – strawberries blueberries, oranges, grapefruit, etc.
• Syrup
• Jelly

Get Recipe Ingredients

Instructions

• Assemble board with desired ingredients.
  
  

The post Ultimate Breakfast Grazing Board appeared first on Healthy Family Project.

Get kids to eat their veggies with this fun and tasty green eggs and ham recipe! This healthy breakfast sandwich is ready in under 10 minutes and is perfect for celebrating St. Patrick’s Day.

Well, we have all heard of “Green Eggs and Ham” but have you ever eaten it? This green breakfast idea would be perfect for your St. Patrick’s Day celebration!

The best part? You can sneak in some extra veggies because these eggs get their green color from spinach, not food coloring! This green eggs and ham breakfast sandwich recipe is a great way to build memories together and try something new, all while squeezing in a few extra veggies along the way.

To get those perfectly green eggs, we’re using a secret weapon – the blender. Add your eggs, spinach and a splash of water to the blender and let it do it’s thing.

And if your kids love to help in the kitchen, have them make this breakfast with you! They can add the ingredients to the blender and assemble their own sandwiches. If they are a little more experienced, they can help cook the eggs, too.

The result? Seriously whipped green eggs ready for cooking. Pour into a preheated nonstick skillet and cook.

Key Ingredients for these Green Eggs & Ham Breakfast Sandwiches

• Eggs
• Ham
• Whole Wheat Muffins
• Spinach
• Cheese

We used fresh spinach to make the eggs green instead of using food coloring! This easy breakfast idea for the kids is not only fun but healthy, too! Spinach is a power food for so many reasons. This leafy green is loaded with Vitamins A, C, and E! Spinach is also a great for helping to lower blood pressure, is great for your vision, and is loaded with anti-oxidants.

For more on Spinach, check out our Produce Tips Page!

How to make these easy green egg breakfast sandwiches

First toast the English muffins and set aside.

Next place the eggs, spinach and 1 Tbsp. water in to a blender and blend until smooth.

Heat a medium skillet over medium heat and spray with cooking spray. Then add in the egg mixture. When partially set, use a spatula to cut in half and flip. Let cook for about 30 seconds or until done, and season with some salt and pepper to taste.

Top one half of the English muffin with cheese, ham, egg, and the other half of the English muffin.

Additions & Substitutions:

• If you don’t have any English muffins, these would be great on some whole wheat toast or even wrapped up in tortillas.
• If you want to try another veggie, you can add some broccoli florets.
• We used low fat cheddar cheese but swiss or provolone cheese would be great, too!

Make sure to PIN IT!

Print

Green Eggs and Ham Breakfast Sandwich

Get kids to eat their veggies with this fun and tasty green eggs and ham recipe! This healthy breakfast sandwich is ready in under 10 minutes and is perfect for celebrating St. Patrick's Day.

Course Breakfast & Brunch

Keyword breakfast, dr suess, easy recipes, eggs, green eggs, st patricks

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2 servings

Calories 252kcal

Author Amanda Keefer

Ingredients

• 2 whole wheat English muffins
• 2 large eggs
• 1 cup baby spinach
• 2 slices lowfat Cheddar cheese
• 2 slices low-sodium ham

Get Recipe Ingredients

Instructions

• Toast English muffins; set aside.
• Place eggs, spinach and 1 Tbsp. water in blender and blend until smooth.
• Heat medium skillet over medium heat; spray with cooking spray. Add egg mixture. When partially set, use spatula to cut in half and flip. Let cook 30 seconds, or until done. Season with salt and pepper, to taste.
• Top one half of English muffin with cheese, ham, egg and other half of English muffin.

Nutrition

Calories: 252kcal | Carbohydrates: 24g | Protein: 17g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 181mg | Sodium: 620mg | Potassium: 345mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1649IU | Vitamin C: 4mg | Calcium: 197mg | Iron: 3mg

More recipe to try:

Sweet Spinach Muffins

9 Simple English Muffin Ideas for Breakfast

Ham, Apple & Cheese Wraps

The post Green Eggs and Ham Breakfast Sandwich appeared first on Healthy Family Project.