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!

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Vidalia® Onion Salad Dressing

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

Course Dairy Free, Salads

Keyword dressings, onion, salads

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 12

Calories 86kcal

Author Amanda Keefer

Ingredients

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

Get Recipe Ingredients

Instructions

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

Nutrition

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

Other Salad Dressing Recipes to Try:

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

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

Hummus is more than just a tasty snack; it’s packed with fiber and healthy fats, making it a Dietitian’s dream. I’m sharing my favorite hummus recipes and offering a protein pair-up. 

If you think hummus is just for dipping, think again. I am Tony Castillo, RD. I am here to change the game with my five favorite simple hummus recipes. They are packed with fresh flavor, better-for-you ingredients, and easy enough for even the busiest home cooks.

These picks prove homemade hummus can be faster, cheaper, and way more delicious than anything you’ll find at the store.

Delicious Homemade Hummus Recipes

Ready to shake up your snack game? Get ready to grab your blender—your snack is about to level up! Here are some tasty ways to enjoy hummus while boosting your protein and keeping things balanced!

1. Roasted Tomato Hummus + Grilled Chicken

Pair Quick & Easy Roasted Tomato Hummus with grilled chicken for a balanced snack. The lycopene in tomatoes supports heart health, and the protein keeps you full longer. Plus, it’s a flavorful twist that’s perfect for any gathering!

2. Ranch Hummus Dip + Greek Yogurt Boost

Give your hummus a creamy upgrade by mixing it with Greek yogurt. This Homemade Ranch Hummus Dip is perfect for veggies or pita chips. Greek yogurt adds probiotics, supporting gut health—a bonus for this snack hack!

3. Turkey Hummus Pinwheels

Swap traditional condiments for hummus in wraps or sandwiches. These Turkey Hummus Pinwheels are fun, portable, and packed with nutrients—a great lunchbox idea for kids or adults alike! Whole-grain tortillas provide sustained energy throughout the day.

4. Snackle Box Fun

Create a “Snackle Box” featuring hummus with veggies, whole-grain crackers, and nuts. It’s a fiber-filled way to satisfy cravings while keeping portions in check! This creative approach makes healthy eating fun for everyone—perfect for road trips or busy days at work!

5. Pistachio Hummus

I love this Pistachio Hummus because it’s not just a fun twist on the classic — it’s packed with extra plant-based protein thanks to the pistachios and chickpeas. Pistachios are a great source of complete protein, meaning they deliver all the essential amino acids your body needs. Plus, the creamy texture and nutty flavor make it perfect for snacking, spreading, or even adding to a balanced meal. It’s a simple way to boost your protein without feeling like you’re sacrificing flavor!

National Hummus Day is May 13, but I am all for celebrating the entire year by experimenting with these creative ways to enjoy this nutrient-rich dip! Whether you’re using hummus as a condiment swap or pairing it with protein-rich foods, it’s easy to make it part of your balanced diet daily. 

So go ahead, dip into the fun, and make this delicious dip a staple in your kitchen! This dietitian approves! 

Snag more dietitian tips from Tony! Check out our podcasts and learn more about workout drinks & supplements. In another episode, Tony Castillo, RD, shares his expertise on Sports Nutrition for Kids and Teens.

The post Best Hummus Recipes, According to A Dietitian appeared first on Healthy Family Project.

This tropical Orange Pineapple & Coconut mocktail is the ultimate refreshing summer drink. Transport yourself to a hammock on the beach with one sip of this tropical mocktail!

Made with coconut milk and orange and pineapple juices, it’s a simple, no-sugar-added beverage for your next cookout or pool party that kids and adults will love.

Make a batch to serve over crushed ice or blend into a delicious smoothie.

Nutrition Tip: Unlike other juices, 100 percent orange juice is rich in multiple vitamins and minerals, including potassium and folate (and of course vitamin C!). Kids who drink it tend to have higher intakes of those nutrients, research says.

Tropical Mocktail Key Ingredients

• Orange Juice
• Pineapple Juice
• Coconut Milk
• Fresh fruit for garnish – because mocktails are always more fun to drink when there’s fresh fruit on the glass!

We like garnishing our topical mocktail with fresh pineapple and orange slices. We also like using fancy glasses! Just because this is a mocktail, doesn’t mean you can’t use the margarita glasses! We even picked up cute pineapple ice cube trays at Marshall’s so that even our ice cubes were in theme 🙂 *If you would like to make this mocktail a cocktail, we recommend rum…but, of course, for the adults only.

Not sure how to tell if a pineapple is ripe? Check out these tips for picking the right pineapple.

This easy tropical mocktail recipe is ready in under 5 minutes, so it’s perfect to treat yourself and the kids to on a summer day.

What is a mocktail?

A mocktail is a non-alcoholic version of a cocktail, or a “virgin” cocktail. Mocktails are fun, refreshing drinks for kids and adults.

We love making this Pomegranate Mojito Mocktail with Cranberries around the holidays. Everyone just loves the flavors, plus it’s pretty!

Looking for another mocktail to enjoy? Try our Sparkling Cherry Mocktail. Made with only a few ingredients, it’s refreshing, delicious and the perfect way to celebrate cherries when they are in-season.

Frequently Asked Questions For Our Orange Pineapple and Coconut Mocktail

Q: What are the main ingredients in an Orange Pineapple and Coconut Mocktail?
A: The main ingredients are unsweetened coconut milk, fresh-squeezed orange juice, and pineapple juice.

Q: How long does it take to make an Orange Pineapple and Coconut Mocktail?
A: This mocktail can be prepared in just 5 minutes.

Q: How many servings does this Orange Pineapple and Coconut Mocktail recipe make?
A: The recipe makes 6 servings.

Q: What’s the calorie count for one serving of this Orange Pineapple and Coconut Mocktail?
A: One serving contains 263 calories.

Q: Can this Orange Pineapple and Coconut Mocktail be made into a smoothie?
A: Yes, you can blend the ingredients with ice to make a tropical smoothie.

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Orange, Pineapple & Coconut Mocktail

Transport yourself to the tropics with one sip of this tropical mocktail. Made with coconut milk, orange juice and pineapple juice, it’s a tasty, no-sugar-added beverage.

Course Dairy Free, Drinks

Keyword coconut, juices, mocktail, orange juice, pineapple, smoothie, tropical

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 263kcal

Author Tracy Shaw

Ingredients

• 2 cups unsweetened coconut milk
• 2 cups fresh-squeezed orange juice
• 2 cups pineapple juice

Get Recipe Ingredients

Instructions

• Mix coconut milk, orange juice and pineapple juice. Divide into 6 glasses filled with crushed ice.

Notes

You can blend the ingredients with ice to make a tropical smoothie.

Nutrition

Calories: 263kcal | Carbohydrates: 23g | Protein: 3g | Fat: 19g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 14mg | Potassium: 478mg | Fiber: 2g | Sugar: 17g | Vitamin A: 169IU | Vitamin C: 51mg | Calcium: 32mg | Iron: 2mg

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

Delicious Middle Eastern Couscous Salad contains the health benefits of broccoli and dried apricots. Simple ingredients like broccoli florets, the juice of a navel orange, dried apricots, and whole wheat couscous come together to create a distinct flavor you will want to enjoy repeatedly.

Couscous is a quick-cooking whole grain that’s growing in popularity. Spice up your side dish routine with this couscous salad! Roasted broccoli gives a unique flavor that complements the dried apricots and zesty sauce.

Nutrition Tip: Couscous is a tiny version of pasta that’s speedy to cook and popular in North Africa. The whole wheat version packs more fiber and protein than regular couscous.

The whole wheat couscous features more protein and fiber than traditional pasta dishes, and is the perfect side dish for your next meal.

What is Couscous?

Couscous is a type of pasta that originates from North Africa. It is made from semolina flour, which is a durum wheat flour. The dough is rolled into small balls and then steamed. Couscous can be served as a side dish or as a main course. It is often served with vegetables and meat.

And yes, couscous is a healthier pasta dish than the traditional ones. For one, it is made from whole wheat which makes it a good source of fiber. It also has a lower glycemic index than regular pasta, meaning that it doesn’t spike your blood sugar levels as much. Finally, it is a good source of protein and other nutrients like magnesium and iron.

A Tasty Vegetarian Option

Our Broccoli and Dried Apricot Couscous Salad recipe is a delicious way to incorporate more fruits and veggies into your daily meal prep routine. Couscous is a staple food in Morocco and Northern Africa. It’s only in recent years that it has taken the American culinary world by storm and, making it is an inexpensive and nutritious choice. Sunflower seeds, lemon juice, salt, pepper, olive oil, and the navel orange juice create a flavor that is hard to describe. I guess you could say it’s bright and refreshing, but also comforting. The ingredients that make the salad are versatile and can be purchased at your local grocery store.

To give it an additional boost of flavor and nutrition, you could add a couple of tablespoons of shelled pistachios too. Pistachios in broccoli and dried-apricot couscous salad simply up the fiber, protein, and savory flavor profile. Bottom line – This is a great side dish to any meal, and this salad is an excellent addition to a healthy diet.

As an added benefit, apricots are a great source of fiber, potassium, and antioxidants. These nutrients help the body fight free radicals and prevent cells from being damaged. They also balance the electrolyte system and help lower blood pressure.

Another Great Addition Option – Chickpeas

A lot of people are curious as to whether or not chickpeas are healthy. The answer is yes! Chickpeas are a great source of protein and fiber, and they’re also low in calories.

There are many different ways to enjoy chickpeas. You can add them to salads like this one, soups, or even make your own hummus. No matter how you eat them, chickpeas are a delicious and nutritious way to fuel your body.

We recommend if you are going to add chickpeas to your Broccoli and Dried Apricot Couscous Salad that you roast them. Roasted chickpeas couldn’t be any easier to make.

Here’s a recipe for some that will be perfect in this salad: Preheat your oven to 375 degrees F (190 degrees C). Then, in a large bowl, combine chickpeas (drained, rinsed, and dried), about a teaspoon of olive oil, a quarter teaspoon each of chili powder and cumin, and salt and pepper to taste. Toss to combine. Spread the mixture in an even layer on a baking sheet. Bake for 25 minutes, until vegetables are tender and chickpeas are golden brown. Serve on top of your salad and go to flavor town!

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Middle Eastern Broccoli & Dried Apricot Couscous Salad

Course Dairy Free

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

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 675kcal

Author Amanda Keefer

Ingredients

• 12 ounces broccoli florets
• 1/4 cup plus 1 Tbsp. olive oil, divided
• 1 small navel orange juiced, zested
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups cooked whole wheat couscous
• 12 dried apricots coarsely chopped
• 1 tablespoon sunflower seeds

Get Recipe Ingredients

Instructions

• Preheat oven to 450°F.
• Toss broccoli in 1 Tbsp. olive oil and lay single layer on baking sheet. Roast 10 minutes, or until tender.
• Whisk juice, zest, ¼ cup oil, salt, and pepper together in small bowl.
• Combine broccoli, apricots, and couscous in large bowl. Add dressing and mix to coat well. Top with sunflower seeds.

Nutrition

Calories: 675kcal | Carbohydrates: 123g | Protein: 21g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 322mg | Potassium: 627mg | Fiber: 15g | Sugar: 19g | Vitamin A: 1483IU | Vitamin C: 98mg | Calcium: 113mg | Iron: 5mg

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

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!

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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 minutes minutes

Total Time 10 minutes minutes

Servings 6 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

Calories: 142kcal | Carbohydrates: 5g | Protein: 3g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Cholesterol: 4mg | Sodium: 40mg | Potassium: 103mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1053IU | Vitamin C: 16mg | Calcium: 38mg | Iron: 1mg

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.

If you’re looking for a quick and easy pasta salad recipe, then you’ve come to the right place. This recipe uses ingredients like whole-wheat fusilli pasta, canned tuna, broccoli florets, frozen peas, and olive oil as the dressing. It can be served at any time of day and is packed with lots of nutrients.

Potluck, quick supper or easy side dish – this pasta salad is perfect for any occasion. It’s packed with nutrients and protein, and the fresh produce can be easily substituted for frozen as needed. The best thing about this recipe is that it tastes better when made ahead!

A Tasty and Healthy Pasta Dish

While pasta salad is already delicious and a hit at nearly any barbeque or picnic, the addition of the tuna gives it a kick of protein that could make this dish a lunch or even a dinner option.

Health Benefits of Tuna

Canned tuna pasta salad is a healthy alternative to traditional tuna salad. It is an excellent choice for lunch or as a side dish. It is high in protein and fiber, making it a satisfying meal. It is also a great way to use up leftovers.

Tuna is a great source of omega-3 fatty acids and protein. The tuna in this salad is canned in water, so once it’s drained, it’s ready to add to your pasta salad with no additional cooking required.

Why We Chose Whole-Wheat Fusilli

In a world of so many different types of pasta, it can be hard to choose which one to use in your next dish. But if you’re looking for a pasta that is both healthy and delicious, look no further than whole-wheat fusilli. Whole-wheat fusilli is packed with nutrients. Unlike white pasta, which is made with refined flour, whole-wheat fusilli is made with 100% whole wheat flour. This means that it retains all of the nutrient-rich bran and germ from the wheat grain, making it a healthier option overall. Whole-wheat fusilli has a lower glycemic index than white pasta as well so it won’t give you the blood sugar spike often associated with it as well. This pasta is also ridged so it’s going to hold all the mayo and seasoning really well without falling apart amongst the other ingredients.

Try Giving it a Kick with Red Onion and Jalapeno

If you want to up the flavor and spice factor, you could try adding some slices of red onion and diced, seeded jalapeno. This will not only give it a kick, but it will also increase its vegetable and nutritional content too.

This Quick & Easy Tuna Pasta Salad is Budget-Friendly

If you want to have a great salad without breaking the bank, try making this budget-friendly tuna pasta salad recipe. The tuna in the salad will keep longer if kept in the refrigerator. And the leftovers are great for snacking on later in the day. The only drawback is that this pasta salad cannot be frozen! When cooking the whole-wheat fusilli, be sure to only cook it to al dente and drain the water really well. These two steps are critical so that the pasta doesn’t become a soggy sloshy mess!

To stretch it even further, you can add additional vegetables if you choose to. You can also try experimenting with other seafood and seasonings to make your salad a little different. For example, in place of plain albacore tuna, you could add flavored tuna packets instead. Have fun with it!

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Quick & Easy Tuna Pasta Salad

Course Dairy Free

Keyword healthy salads, pasta, pasta salad, salad recipes, tuna

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Total Time 22 minutes minutes

Servings 10

Calories 95kcal

Author Amanda Keefer

Ingredients

• 1 16 oz. box whole-wheat fusilli pasta
• 2 cups broccoli florets
• 1 5 oz. can Albacore solid white tuna in water, drained
• 1 cup frozen peas thawed
• 1/2 cup olive oil mayonnaise
• 1 teaspoon celery salt
• 1/2 teaspoon pepper

Get Recipe Ingredients

Instructions

• Cook pasta according to package directions, adding broccoli last 2 minutes. Drain and rinse with cold water.
• Combine pasta, broccoli, tuna, peas, mayonnaise, celery salt and pepper in large bowl. Cover and refrigerate 30 minutes before serving.

Nutrition

Calories: 95kcal | Carbohydrates: 3g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 5mg | Sodium: 311mg | Potassium: 97mg | Fiber: 1g | Sugar: 1g | Vitamin A: 232IU | Vitamin C: 22mg | Calcium: 14mg | Iron: 0.4mg

The post Tuna Pasta Salad appeared first on Healthy Family Project.

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

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

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

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

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

How to store leftover Air Fryer Accordion Potatoes

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

Can you use different seasonings and/or toppings?

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

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

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

Can you cook these accordion potatoes in the oven?

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

Pro Cooking Tips

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

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

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

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

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

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Accordion Potatoes in the Air Fryer

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

Course Side Dish, Sides

Cuisine American

Keyword air fryer, air fryer recipes, potato, potatoes

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Calories 234kcal

Author Tracy Shaw

Equipment

• Air Fryer

Ingredients

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

Get Recipe Ingredients

Instructions

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

Notes

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

Nutrition

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

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

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

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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

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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.

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

1. Saute your cabbage and onions with butter until softened. Add potatoes, water, salt and pepper.
2. Place lid on Instant Pot, set to sealing and cook on High 5 minutes.
3. 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 minutes minutes

Total Time 20 minutes minutes

Servings 12 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

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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

Calories: 174kcal | Carbohydrates: 35g | Protein: 5g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 34mg | Potassium: 820mg | Fiber: 4g | Sugar: 6g | Vitamin A: 154IU | Vitamin C: 38mg | Calcium: 80mg | Iron: 2mg

More recipes to try:

Instant Pot Mashed Sweet Potatoes & Carrots

Fun St. Patrick’s Day Recipes for Kids

Baked Cheesy Mashed Potato Bites

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

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

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

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

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

Ingredients for Green Fruit Salad:

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

Fruit Salad Make-Ahead Tips

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

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

How to make this Green Fruit Salad

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

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

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

Other Fruit Salads to Try:

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

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Green Fruit Salad

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

Course Sides

Keyword fruit salad, green fruit, st patricks day

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6 servings

Calories 99kcal

Author Trish James

Equipment

• Large Cutting/Serving Board
• Chef’s Knife

Ingredients

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

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Instructions

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

Nutrition

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

More Fruit Salad Recipes to Try:

Rainbow Fruit Tray

Rainbow Fruit Parfaits

St. Patrick’s Day Shamrock Chips & Salsa

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