Halloween is one of the most exciting times of the year for kids, but it doesn’t have to mean an overload of candy. With a little creativity, you can serve up healthy Halloween treats that are festive, spooky, and totally kid-approved. These recipes balance the fun and the flavor—think colorful designs, real ingredients, and snacks kids will actually want to eat.

Whether you’re planning a classroom celebration, a neighborhood get-together, or a pre-trick-or-treat snack board, these ideas are perfect for fueling your little ghosts and goblins with something other than candy bars. They also make great weeknight family snacks during October when you want to keep the Halloween energy alive without diving into the candy stash.

For even more Halloween ideas, check out Healthy Halloween Snacks for Kids, our Spooktacular Halloween Apple Slice Bar, and this step-by-step Halloween Board How-To.

Why Healthy Halloween Snacks Work

Halloween comes with plenty of sugar, so it’s no surprise parents, teachers, and party hosts appreciate having healthy options that are still fun and festive. After all, these snacks aren’t about skipping the treats—they’re about giving kids more ways to play with food and fuel up for the big night.

Plus, healthy Halloween recipes are colorful, interactive, and make any party table pop. Even better, they’re a great way to get kids in the kitchen. Let them make monster faces, assemble veggie skeletons, or dip their own fruit pops. In the end, half the fun is in the creating—and the eating is just a sweet bonus.

25 Healthy Halloween Treats for Kids

We’ve grouped the ideas into easy categories so you can mix and match depending on your party, snack time, or menu.

Apple & Fruit Halloween Treats

• Spooktacular Halloween Apple Slice Bar – A hands-on bar where kids decorate apple slices with fun toppings.

• Jack-o-Lantern Oranges – Peel mandarins and add a celery stick for a pumpkin “stem.”
• Frankenstein Kiwis – Slice kiwis and decorate with mini chocolate chips or candy eyes to create spooky green “Frankenstein” faces.

• Candy Corn Parfaits – Layer pineapple, mandarins, and yogurt for a healthy take on the classic treat.
• Apple Monsters – Apple wedges spread with peanut butter, topped with almond fangs, strawberry tongues, and candy eyes for a spooky snack.

• Frankenstein Grape Cups – Green grapes turned into mini Frankensteins.

Veggie Halloween Ideas

• Jack-o-Lantern Veggie Tray – A pumpkin-shaped veggie tray that doubles as a party centerpiece.
• Veggie Skeleton Platter – Use colorful veggies to create a skeleton shape, complete with a dip “head.”
• Taco-Stuffed Mini Sweet Pepper Mummies – Stuff mini peppers with taco chicken and cream cheese, wrap in crescent roll strips, bake, and add candy eyes for spooky mummies.

• Frankenstein Guacamole – Guac gets a spooky makeover with veggie features that look like Frankenstein’s face.
• Spooky Stuffed Peppers – Fill with quinoa, taco mix, or chicken salad for something heartier.

Spooky Snacks & Dips

• Spooky Easy Halloween Popsicles – Blend fruit and yogurt, pour into molds, and freeze for a healthy treat that’s just as festive as it is fun.

• Spiderweb Dip – A layered bean dip with a sour cream web design.
• White Chocolate Ghost Haystacks – Crunchy cereal clusters coated in white chocolate and decorated with candy eyes for a spooky-cute Halloween treat.

• Deviled Eyeballs – Deviled eggs topped with black olive “eyeballs.”

Drinks & Party Boards

• Halloween Fruit Tray with Greek Yogurt Dip – Fresh fruit and a creamy yogurt dip turned spooky with banana ghosts, apple monsters, and clementine pumpkins.
• Hocus Pocus Charcuterie Board – A snack board that channels the Sanderson Sisters: brie “faces,” chorizo, cheese cubes, berries, olives, and candy eyeballs come together for a magically spooky spread.

• Orange Peach Halloween Smoothie – Blend orange juice, peaches, banana, and yogurt for a sweet, spooky drink.
• Halloween Char-BOO-terie Board – A spooky snack board with apples, caramel dip, and fun Halloween treats for a festive, healthier party spread.

• Halloween Snack Board – Learn how to build a snack board full of fruits, veggies, and spooky details.

Creative & Kid-Friendly Ideas

• Chocolate-Covered Strawberry Ghosts – Dip strawberries in white chocolate and add candy eyes for a spooky ghost look.
• Frankenstein Pasta – First, toss pasta with green pesto, then add cucumber “bolts,” olives, and mozzarella eyes to create a spooky Frankenstein dinner.

• Graveyard Ghost Cups – Layer yogurt, crushed Oreos, banana ghosts, apple bones, and clementine pumpkins for a spooky treat.
• Bat Energy Bites + “Spiders on a Log” – Roll chocolate-oat energy bites with chip “wings” for bats, or make spider celery with nut butter and raisins.
• Healthy Halloween Snacks for Kids – A full roundup of more spooky, family-approved ideas.

More Halloween Recipes from Healthy Family Project

These featured recipes are just the beginning. Explore even more ideas:

• Monster Mash Up Halloween Recipes
• Frankenstein Guacamole
• Jack-o-Lantern Veggie Tray

So, whether you’re planning a class party, family night, or just want to make snack time more festive, these healthy Halloween treats prove you don’t need a candy overload to have a frightfully fun time.

The post 25+ Healthy Halloween Treats for Kids appeared first on Healthy Family Project.

When the back-to-school season hits, I’m not just stocking up on notebooks and lunch bags. I’m on the hunt for convenience that actually helps me feed my kids well. As a mom with three very different snack preferences in the house, I need options that are quick, nutritious, and likely to get eaten without a fight. That’s why Del Monte® Grab and Go fresh fruit snacks have a permanent spot front and center in our fridge. These fruit cups and snack trays are ready when we are, and they keep our snack game strong without me losing my mind.

Del Monte® Grab and Go fresh fruit snacks serve up real fruit in cups and trays that don’t require peeling, chopping, or anything resembling effort. Just open the fridge, hand one to a kid, and you’re done. Whether we’re running out the door or just walked in from a long day, these snacks make it easier to choose something healthy without the usual drama.

Why Del Monte® Grab and Go fresh fruit snacks for Kids Just Work

Most snacks I prep end up half-eaten or melted in the bottom of someone’s backpack. But these? They actually get eaten. My youngest always goes for the grapes. My middle child treats the cheese, fruit, and cracker tray like it’s a VIP lunchbox experience. And honestly, I grab the mixed fruit cups when I’m between meetings or just avoiding another sleeve of crackers.

Having these on hand saves us every single day. They come in clutch during the after-school chaos, weekend errands, and those snack attacks that hit five minutes before dinner. I don’t have to prep, portion, or clean up. The kids know the drill, and I can focus on something else—like figuring out what that smell is in the soccer bag.

A Little Music Makes Snack Time Better

Somehow, pairing snacks with music makes the whole moment feel lighter. Our On-the-Go and In the Groove Spotify playlist is our go-to during carpool and snack breaks. Whether we’re jamming out in the kitchen or driving to soccer, it keeps the mood up and the day moving. Good tunes, good food, good mood.

Building Independence in the Kitchen

One of the best parts of these grab and go snacks for kids is that my kids can handle them on their own. I keep them at eye level in the fridge, no reaching or climbing required. When they’re in charge of choosing their own snacks, they’re way more likely to eat them—especially if they picked out the flavors themselves at the store.

If you want more tips on encouraging independence and healthier habits, check out one of our favorite episodes of the Healthy Family Project podcast: Teaching Kids to Prepare Healthy Snacks. Registered Dietitian Julie Lopez shares simple ways to get kids involved in snack prep and help them make better choices, one fruit cup at a time.

Snack Hacks That Work

Over the years, I’ve picked up a few tricks that make our snack routine smoother:

• I keep a snack bin in the fridge at kid level
• The kids help choose their favorite flavors at the store
• I stash forks in my car for snack emergencies

It’s not Pinterest-worthy, but it works. And around here, “it works” is the goal.

Not Just for Kids

These snacks aren’t just for little hands. I rely on them too—between meetings, in the carpool line, or when I need something quick that doesn’t come in a crinkly wrapper. It’s real fruit, it’s refreshing, and it saves me from grabbing another granola bar I don’t even want.

When Snacks Make Life Easier

At the end of the day, we all just want our kids to eat something that doesn’t come from a drive-thru. These grab and go snacks for kids make one part of the day a little simpler and a little healthier. And sometimes that’s exactly the kind of win we need.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back to school season. This year we’re proud to continue that mission with Fresh Del Monte. As part of our Back to School campaign, Fresh Del Monte® is helping families create better lunchboxes, simplify after school snacks, and make real fruit a part of everyday routines. Their dedication to convenience, quality, and nutrition makes them a perfect partner.

Alongside other like-minded produce brands, Fresh Del Monte is making a meaningful impact through a donation to the Foundation for Fresh Produce’s K through 12 programs. These programs support nutrition education and increase access to fruits and vegetables in schools and communities across the country. Because when we support families together, everyone wins.

The post Fresh Fruit Grab & Go Snacks Kids Love appeared first on Healthy Family Project.

The second my kids walk through the door, it’s like a tornado hit the living room. Backpacks explode, shoes vanish, and someone’s already yelling, “What’s for snack?” That’s when the after school snack board comes to the rescue. It’s basically a mini charcuterie board for kids, but without the fancy name or the stress.

We keep it simple with whatever’s in the fridge—usually some fruit, cheese, crackers, and those sweet little SUNSET® Sprinkles® Teeny Tiny Tomatoes my kids treat like candy. Whether they’re coming home from school, sports, or dance, this setup gives them the freedom to build their own plate and gives me a much-needed pause before the dinner chaos starts.

It’s easy to prep, fun for the kids, and honestly? It makes me feel like I’ve got my life together. At least until dinner.

Why We Love After School Snack Boards

Snack boards help kids make balanced choices and feel more confident in the kitchen. Mine love helping wash the produce, cut the cheese, and arrange everything on the tray. Some days it’s an artistic masterpiece. Other days it looks like someone dumped a lunchbox upside down. Either way, they’re proud of it and more likely to eat what’s on the plate.

We turn it into a game when attention spans are low:

• Build a rainbow on your plate
• Pick one thing that crunches and one thing that is sweet
• Try something new

The Power of Washing Produce and Letting Kids Help

Before anything hits the snack board, we always start by washing the fruits and veggies. It’s a small thing, but it sets the tone for the whole week. We rinse everything, lay it out on a towel to dry, and the kids usually jump in to help. It’s not Pinterest-perfect, but it’s a routine. They’re learning how to take care of their food, and I’m quietly checking off “life skills.”

Most of it gets stored in clear containers in the fridge so snack time is less chaotic—when the hangry hits, they can grab what they want and build their own plate without asking me to stop mid-dinner or laundry. Tomatoes are the exception—we leave those on the counter where they actually taste better. Even my picky one will suddenly eat bell peppers if he’s the one who rinsed them and adds them to the tray like he’s on a cooking show.

I’ve noticed when kids feel involved, they’re more likely to be curious and less likely to complain. Letting them help wash, prep, or arrange the snacks gives them a little control—and gives me a little peace. And if that means they get into the salad spinner like it’s a toy and then magically eat more veggies? Totally worth it.

What to Include on Your After School Snack Board

There’s no right or wrong here, but these are some of the staples that show up on ours week after week:

• Sweet & Crunchy: SUNSET® Sprinkles® Teeny Tiny Tomatoes are always the first to go. They’re basically snack-time candy.
• Cheese & Crackers: Cubed cheddar is our go-to. Sometimes we add mozzarella sticks or string cheese if we have them. Pretzels and whole grain crackers round it out and add a good crunch.
• Fruit Favorites: Blueberries, grapes, apple slices, and mandarin segments.
• Veggies: SUNSET® Peppy’s Teeny Tiny Peppers are a favorite. One of my kids fills them with cream cheese and calls it his “snack invention.”

Prep Once, Snack All Week

Every Sunday, we take 15 minutes to wash and prep. That’s it. Nothing fancy. Just enough to make the week smoother:

• Wash and dry all fruits and veggies
• Store everything in clear bins at kid-eye level
• Cube cheese in advance
• Portion dips like hummus or yogurt ranch into small containers

When things are prepped and visible, they get eaten. It’s that simple.

Create a Fridge Snack Station

One of the best things we’ve done is create a dedicated snack space in the fridge. We use bins labeled Fruit, Veggies, Dips, and Protein. That way, the kids can build their own plates without needing help or making a mess. It saves time, cuts down on waste, and makes them feel more independent.

Add a Soundtrack to Snack Time

Music helps set the mood. Our Sprinkle in Some Smarts playlist s filled with mellow, focus-friendly songs perfect for homework or creative time.

Pressed by SUNSET® Sprinkles® Tomatoes, because every smart snack deserves a smart soundtrack.

Start a Weekly Snack Board Tradition

We started doing Snack Board Tuesday, and it stuck. One kid gets to be the “snack captain,” choosing what goes on the board and setting it up for everyone. It gives them something to look forward to and builds confidence in the kitchen.

Listen In: How to Build Healthy Habits with Your Kids

For more on getting kids involved in the kitchen, tune into Episode 60 of the Healthy Family Project podcast. We talk all about teaching kids to prep healthy snacks and build independence at their own pace.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year we’re proud to continue that mission with SUNSET®. As part of our Back-To-School campaign, SUNSET® is helping families build healthier lunchboxes, power up after-school snacks, and add more fresh produce to their daily routines. Their commitment to quality, flavor, and innovation makes them an ideal partner in this effort.

Alongside other like-minded produce brands, SUNSET® is also helping us make a meaningful impact through a donation to the Foundation for Fresh Produce’s K-12 programs. These efforts support nutrition education and increase access to fruits and vegetables in schools and communities across the country. Because when we support families together, everyone wins.

The post Easy After School Snack Board for Kids appeared first on Healthy Family Project.

Back-to-school season always shows up fast. One minute we’re enjoying slow summer mornings, and the next we’re back to early alarms, packed schedules, and lunchbox assembly lines. If you’re looking for an easy lunchbox veggie, Nature Fresh Farms Lil’ Chills™ mini cucumbers are a total game changer.

As a mom of three kids, ages 7, 10, and 13, I’m always trying to find simple ways to keep things healthy, especially when it comes to snacks and lunches. These mini cucumbers have become one of my go-to produce picks this time of year. They’re quick, fresh, and one of the only veggies that all three of my kids will happily eat. That’s a big win in my book.

Why Mini Cucumbers Work for All Ages

Mini cucumbers are just easy. They’re crunchy, mild in flavor, and perfectly snackable. No peeling or special prep required. Some days I throw them in whole. Other times I slice them into rounds or spears depending on what the kids are into that week.

They’re also the right size for little hands, but still satisfying enough for my pre-teen. My youngest likes them plain. My middle one loves dipping them in guacamole. And my oldest? He’s not super into raw veggies, but even he’ll eat mini cucumbers if there’s a good dip involved.

Sneaky Hydration and Real Nutrition

The thing most people don’t realize about cucumbers is how hydrating they are. Since they’re made up of over 95 percent water, they help keep kids hydrated during long school days without them even realizing it. That’s especially helpful since my kids aren’t the best at remembering to drink water unless they’re at practice.

They’re also low in sugar and calories, which helps with energy levels, and they still offer fiber, potassium, and vitamin K. All good stuff for growing bodies, especially when we’re constantly running between school, sports, and homework.

Dips Make All the Difference

Let’s be honest. I’ve packed plenty of baby carrots and celery sticks that came home untouched. What changed the game for us was adding dips. It’s such a simple shift, but it made a huge difference.

I was reminded of this recently while listening to Episode 77 of the Healthy Family Project podcast. Registered Dietitian Sarah Hester said something that really stuck with me. She said, “Dips are a great tool to introduce new vegetables. When they’re able to pair something familiar, like ranch or guac, with something new, they’re way more likely to try it.”

That’s exactly what I’ve seen with my own kids. Once there’s a dip involved, they’re more curious and open to trying something they might normally push aside. Dips turn plain veggies into something fun and familiar, and that’s usually all it takes.

Our Go-To Dips for Mini Cucumbers

After trying out a bunch of combinations, we’ve found four dips that work really well in our house. They’re simple, kid-friendly, and they all hold up great in lunchboxes or after-school snack trays.

Guacamole

This one’s a favorite across the board. I usually mash up an avocado with a squeeze of lime juice and a little salt. Sometimes I’ll add in some mashed peas if I’m trying to stretch it. The creaminess is perfect with the crunch of mini cucumbers and the flavor is mild enough for even picky eaters.

Homemade Ranch Hummus

This one is so easy to make. I take plain hummus and mix in a little ranch seasoning—boom, done. It gives you that classic ranch flavor with a protein and fiber boost from the chickpeas. My middle kid calls it “ranch with superpowers” and loves it with cucumber spears. We call it Homemade Ranch Hummus Dip, and it might just pass the kid test at your house too.

Roasted Tomato Hummus

Another favorite around here is Roasted Tomato Hummus. It sounds fancy, but it’s surprisingly simple and full of flavor. The sweetness from the roasted tomatoes is a perfect match for crisp cucumbers. 

Tzatziki

If your kids like Greek flavors, cucumbers with tzatziki is a winning combo. It’s creamy, tangy, and refreshing. Basically made for dipping. Our go-to is Easy Tzatziki Dip, a quick five-ingredient version we whip up when we’re short on time but still want something fun and fresh.

How We Use Mini Cucumbers All Week Long

I always keep a container of washed mini cucumbers in the fridge. They’re the kind of snack that works no matter what kind of day we’re having. When we’re running behind in the morning, they’re easy to throw in a lunchbox. When we have a long afternoon of practices ahead, they make the perfect after-school snack.

Here’s how they show up in our house during the week:

• Packed in lunchboxes with a small container of dip
• Set out on a snack tray after school with cheese cubes, crackers, and fruit
• Served while I’m making dinner to hold everyone over without spoiling their appetite
• Included on weekend snack boards for easy, no-cook family grazing

I’ve also found that when I let the kids help pick their dip or slice the cucumbers themselves, they’re way more likely to eat them. Sarah Hester mentioned this too in the podcast. She said, “When kids are part of the prep process, even in small ways, they take ownership of their food.” I’ve seen that play out again and again. Even the tiniest bit of control helps them feel invested.

One Small Shift, Big Impact

I’m always looking for simple solutions that make healthy eating easier for my family, and mini cucumbers have definitely earned their spot on our regular grocery list. They’re quick, versatile, and when paired with the right dip, they’re one of the easiest ways I’ve found to get more vegetables into my kids’ day.

If you’re in lunch-packing or snack-prepping mode, I highly recommend giving these a try. Pick up a pack of mini cucumbers, grab a couple of dips your kids already like, and see what happens. Sometimes the smallest swaps make the biggest difference.

Turn Up the Tunes, Turn Down the Stress

Mornings can feel like a race against the clock, but a good playlist can work wonders. We created a custom Nature Fresh Farms Spotify playlist to bring some fun and calm to your lunch-packing routine. Whether you’re dancing through cucumber slicing or trying to wake up sleepy kids, music has a way of setting the tone and making the process feel a little less like a chore—and a lot more like a vibe. Bonus: kids are more likely to pitch in when the energy is fun.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year is no different. We’re proud to partner with Nature Fresh Farms as part of our Back-To-School campaign, working together to inspire healthier lunchboxes and more produce-packed routines. Alongside several like-minded produce brands, Nature Fresh Farms is helping us make a real impact on families and communities through this initiative. Because when we team up around the table, everyone wins. Our Back-To-School partners are making an impact through a donation to the Foundation for Fresh Produce’s K-12 initiatives to support nutrition efforts in schools.

The post Back-to-School Lunchbox Game Changer: Mini Cucumbers appeared first on Healthy Family Project.

Celebrate summer with seedless and yellow watermelon, sustainable farming facts, and fresh, easy recipes perfect for hot-weather snacking.

When summer hits, watermelon takes center stage. It’s juicy, sweet, and so refreshing after a long day in the sun. Whether you’re slicing it up for a picnic, tossing it into a smoothie, or handing out wedges to sticky little hands, watermelon is a must-have in any summer lineup.

But have you ever wondered where your watermelon comes from?

We’re teaming up with Frey Farms, one of the country’s top watermelon growers, to share the story behind your favorite fruit and the smart, sustainable ways it gets from their farm to your fridge.

A Family That Knows Their Watermelons

Frey Farms has been growing watermelons for more than 30 years. Seeded, seedless, and full of summer flavor, they grow it all across seven different states. What sets them apart is how much care they put into every step of the process, from seed to harvest.

At the heart of it all is Sarah Frey, who runs the farm with her four brothers. She’s even been called “America’s Pumpkin Queen” but don’t let that fool you. She’s just as passionate about watermelon. Sarah and her team are all about better farming practices and smarter seed choices that benefit families, farmers, and the planet.

This post is in partnership with Frey Farms, the family-run farm behind some of the sweetest, juiciest watermelons of the season. We’re proud to spotlight their sustainable farming innovations and fresh watermelon offerings perfect for summer.

Say Hello to Melon Babies™

If your fridge has ever felt too full for a full-sized watermelon, this next part is going to make you very happy. Frey Farms created Melon Babie​​s™, which are personal-sized watermelons packed with the same sweet flavor as the big ones. They’re great for snacking on the go, travel, and smaller households.

Let’s Talk Yellow Watermelon

Red watermelon is classic, but yellow watermelon? It’s the cool cousin. On the outside, it looks the same, but cut it open and you’ll find a bright yellow center that’s slightly sweeter and just as refreshing. Beyond the flavor, there’s a nutritional bonus—yellow watermelon contains beta carotene, an antioxidant that supports eye health, while red watermelon is rich in lycopene, known for its heart-healthy benefits.

Quick Recipe Idea:
Toss together a simple Yellow Watermelon Salad with:

• Cubed yellow watermelon
• Sliced Persian cucumbers
• Crumbled feta
• Fresh basil and mint

It’s crisp, colorful, and perfect for warm days on the patio.

Wait… Seedless Isn’t Genetically Modified?

Nope! One of the biggest myths about watermelon is that seedless versions are genetically modified. In reality, they’re created through a natural pollination process. No genetic modification needed.

And if you’re looking for a fun, fresh way to use seedless watermelon, we’ve got just the thing.

Try This Watermelon Salsa:

• Diced seedless watermelon
• Cherry tomatoes
• Sweet onion
• Fresh basil

Serve it with tortilla chips or spoon it over grilled chicken or fish. It’s light, zesty, and full of flavor.
[Get the full recipe here]

Nothing Goes to Waste

At Frey Farms, sustainability isn’t a trend––it’s how they’ve always done things. Their full-circle farming approach means every part of the crop gets used. 

They even work directly with seed producers to keep improving what and how they grow. It’s all part of their mission to farm smarter and care for the environment.

“In 2014, Frey Farms launched Tsamma, watermelon juice. Each bottle of Tsamma is made with 1-1/2 lbs of cold-pressed watermelon, harvested at peak season,” said Sarah Frey, Founder and CEO of Frey Farms.  “This is just another way we are using the whole watermelon. It’s vertical farming integration at its finest.”

Why It All Matters

Choosing produce from farms like Frey means you’re getting more than just great flavor. You’re supporting farming families who care about the land, the food they grow, and the people they feed.

The post Summer’s Best Fruit: Why Watermelon Is the Sweet, Sustainable Star of the Season appeared first on Healthy Family Project.

With Memorial Day, the 4th of July, and Labor Day all celebrated over the summer, we wanted to share how to make a Patriotic Charcuterie Board. Everyone loves a charcuterie board. There is just something fun about being able to pick your favorite snacks off a board.

I love making holiday grazing boards, themed grazing boards, breakfast grazing boards, dinner grazing boards…you name it. Plus, they are easy to make!

I told you, I love working with a theme, and with all the fresh berries in season right now, this seemed like the perfect red, white and blue grazing board.

What kind of board do you have to use to make a charcuterie board?

Don’t stress about the board! Have a nice cutting board? That’s fine to use! Don’t have a cutting board, but you do have a big platter? Go ahead use that. There are a lot of options on Amazon that are reasonably priced if you would like to invest in a dedicated charcuterie board. Trust me, everyone will be looking at all the yummy food on the board, not the board itself.

What is normally on a charcuterie board?

• Cured meats
• Cheese – make sure you have a variety of cheeses
• Crackers or small pieces of good bakery bread
• Fresh fruit – I used strawberries, blackberries, blueberries and raspberries as they matched my patriotic-theme, but feel free to switch it up. Just be sure to use fruit that is a good finger food or have them on skewers.
• Dried fruit
• Jam, Jelly or Honey – these are delicious on those cured meats and cheeses
• Nuts – you can leave these off for a allergen-friendly board
• Dip – I like adding a simple fruit dip if there’s room on the board, but it’s not required

Since I made this one for a summer party, I added in those yummy yogurt covered pretzels, my kids love them and they matched the red, white and blue theme that I was using for this Patriotic charcuterie board.

Tips for Assembling an Instagram-Worthy Board

• Start by adding your larger or focal point items to the board. Play around with the placement leaving room for smaller or fill-in ingredients.
• Get creative! My plan was to place berries all over the board, but I created a few skewers to break up the berry piles, plus they’re convenient for guests!
• I always like to have some sort of garnish or finishing touch. Whenever I’m not feeling my board creation, I figure out my garnish and it usually helps bring everything together. Some of my tried and trues are rosemary, mint, basil, lemon zest, and slivered almonds.

Can you store leftovers from your Patriotic grazing board?

You sure can, but I doubt you will have any leftovers! But, if you do, I recommend storing each ingredient in a separate ziplock bag or air tight container. Refrigerate the items that should be kept cold.

Looking for more Red White and Blue Recipes? Here are some of our favorite patriotic-themed recipes.

Do you like to make grazing boards? What is one of your tips for making the perfect grazing board?

Print

Patriotic Charcuterie Board

Everyone loves a grazing board. There's just something fun about eating all your favorite fruits, meats, cheese and more off a board. Plus they're pretty! Here's how to make the perfect Patriotic charcuterie board.

Course 30 Minutes or Less

Keyword 4th of july, charcuterie board, grazing board, labor day, memorial day, red white and blue

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 4 -6

Author Amanda Keefer

Equipment

• Sweet As Can Bee Ceramic Honey Pot with Wooden Dipper
• Wood Charcuterie Board Set

Ingredients

• Strawberries
• Raspberries
• Blackberries
• Blueberries
• Mini white chocolate covered pretzels
• Brie
• White cheddar cheese sliced
• Honey
• Greek yogurt
• Salami sliced
• Rosemary for garnish
• Table Water Crackers

Get Recipe Ingredients

Instructions

• Assemble board with desired ingredients.
• Garnish with rosemary sprigs.

Notes

The exact amount of each ingredient you will need will vary on the size of the board and how many people you are feeding. Feel free to get creative and experiment.

The post Patriotic Charcuterie Board 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.

Healthy snacks that keep kids fueled are important! Find out some of the top snacks for active kids to help keep them going!

Kids today are bombarded with advertisements on television, magazines, and even in pop-ups on their favorite mobile games trying to sell them on the next big product that’ll give them that burst of energy to take their performance up a notch and get them the gold. Whether it’s a sports drink or the coolest new tube of energy goo, more likely than not they aren’t much more than a refined mix of electrolytes and carbohydrates for quick ingestion and utilization in a flashy package.

While these can be a good supplement to a balanced diet for active adult athletes, when we’re talking about kids a more “whole foods with fruits and vegetables” approach will likely provide them with the same amount of macronutrients with the added punch of fiber and deliciousness that will take performance to the next level!

Active kids need more than a flashy package and sugar to help provide them with nutrients and performance in sports. Snacks before or after a workout or competition can help kids perform their best. They can even promote camaraderie with their fellow athletes by sharing a well-deserved snack together. Much like the common goal of victory, food can be a great uniter and bond teams together in their pursuit of better health and performance!

Healthy snacks for athletes of all ages should contain a good protein source, be rich in carbohydrates, and low in fat. Good proteins are to help those growing muscles grow big and strong. Carbohydrates provide energy and maintain good blood glucose levels during activity. Keeping snacks lower in fat is important because athletes utilize the energy from snacks to remain feeling their best and performing well. Fats take longer to breakdown, slowing digestion, and increasing the possibility of sluggishness on the field!

Examples of Good Snacks for Active Kids

Easy Energy Snacks Packing a Punch with Protein and Fruit/Vegetables

Fruit or Vegetable + Lean Protein = A Healthy Snack for Active Kids + Athletes

1. Celery + Peanut Butter
2. Pear Slices + Cheese
3. Mango + Greek Yogurt
4. Frozen Berries + Milk = Smoothies
5. ½ Banana + Walnuts
6. Apple Slices + Almonds
7. Peaches + Cottage Cheese
8. Carrot Sticks + Hummus
9. Cucumber Slices + Turkey Slices + Whole Wheat Crackers
10. Snap Peas + Yogurt Ranch

All these healthy sports snacks have two main ingredients: a fruit or vegetable and a lean protein source. Much like a team, separate they are merely parts of a whole. Together, they make up a driving force that can be utilized to help kids feel good, perform better. Also, it helps build lasting bonds when shared with friends and teammates.

Purchase fewer high-sugar drinks and other high-calorie snack foods. Snacks such as candy, chips, and cookies should be seen as a treat by your child, not as a daily thing. Buying less of these items and providing more healthy snacks will help your child develop a good relationship with food and keep them fueled longer.

The healthy snacks for active kids mentioned above are merely examples, however. That is where you, the reader, comes in! Try out some of these examples and get creative with your snacks and with your kids! Just remember this, food isn’t just fuel, it’s fun!

Looking for more snack idea tips? Here are Healthy Sports Snacks For Kids.

Today’s guest post comes from Zack Knight, MS, RD, LDN, ACSM-CPT. Zack is passionate about helping kids and families live healthier lifestyles through nutrition and fitness. For more from Zack, follow him on Facebook, X, and Instagram.

The post 10 Healthy Snacks to Fuel Active Kids appeared first on Healthy Family Project.

Julie Lopez, registered dietitian and culinary nutrition chef, is discussing all about hydration in this month’s Food Rx. She also shares kid-friendly infused-water recipes to help you and your family stay hydrated.

Staying properly hydrated is one of the most essential things to do for your overall health, along with eating a healthy diet, exercising regularly and getting enough sleep. Because the body cannot store water, we must constantly provide and supply it with water to maintain our body’s many functioning systems. Water is by far one of the body’s most essential nutrients. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose.

And, water is truly a liquid asset for a healthy weight — it’s sugar-free, caffeine-free and calorie-free.

So why is hydration so important, what are the signs of dehydration, and what are some fun ways to drink more water?

Why is hydration important?

Water is one of the body’s most essential nutrients. Up to 60% of the human body is made up of water. Your body needs it to survive.

Water plays an important role in maintaining all body functions, by regulating body temperature, transports nutrients and oxygen to all cells and carries waste products away, and keeps organs functioning properly.

Now that the weather is hot and we are all having more fun in the sun, we might feel the physical demands more of hydration, but the importance of hydration applies all year round.

What is dehydration?

Dehydration is when you or your child’s body does not have enough water to continue working right. It can keep your child from being as fast and sharp as they usually are by causing headaches, tiredness, lack of concentration, and reduced mental performance, and it can even cause your child to be sick if they have severe dehydration. So make sure you and your child are getting enough water to stay hydrated!

What are the signs of dehydration?

Did you know when you start to feel thirsty you may already be dehydrated?

We all lose some body water throughout the day in our sweat, tears and by going to the bathroom. Water also evaporates from skin and leaves the body as vapor when we breathe. We usually replace this body fluid and the salts it contains through our regular diet.

Sometimes, we lose large amounts of water and salts. This can happen when they have a fever, diarrhea, or vomiting, or through long periods of exercise with lots of sweating.

A simple way to determine if you need to drink more water is to check the color of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated.

Signs of dehydration include:

• Fatigue
• Dry mouth, cracked lips
• Headache
• Dizziness
• Few or no tears when crying
• Eyes that look sunken
• Urinating less or fewer wet diapers than usual (for babies)
• Irritability
• Low energy levels, seeming very weak or limp

The goal in treating dehydration is to replace fluids and restore body fluids to normal levels. Kids who are mildly dehydrated from lots of activity will probably be thirsty and should drink water.

Plain water is the best option. They should rest in a cool, shaded spot until the lost fluid has been replaced. If dehydration is caused by an illness, hydration may include beverages that include electrolytes to replenish lost fluids.

Tips to stay hydrated

Water intake doesn’t just come from water alone, but many of the delicious foods we eat are also contributing to your water intake.

Drink Water

• Invest in a reusable water bottle. Bonus if the water bottle can keep your water nice and cool.
• Make it fun! Have your child pick out the color water they like and even decorate with fun stickers!
• Keep it filled up and bring it with you wherever you go!

Infuse Water

Looking to add a pop of flavor to your water? Infuse it with fruits, vegetables and herbs. Play around with different combinations so it never gets boring.

Infused Water Flavor Combinations:

• Strawberry + Lemon + Basil
• Strawberry + Lime
• Orange + Ginger
• Watermelon + Mint
• Citrus + Cucumber + Mint
• Strawberry + Cucumber
• Lemon + Lime + Mint
• Strawberry + Kiwi + Lime
• Pineapple + Mango
• Lemon + Cucumber
• Cantaloupe + Honeydew Melon + Watermelon

Sparkling Waters

Sparkling water hydrates you just as much as regular water. Thus, it contributes to your daily water intake. Aim to choose sparkling water without added sugar or other sweeteners.

Hydrating Foods

There are many foods that can contribute a large amount of water to your diet.

• A 1-cup serving of watermelon contains over a half cup of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.
• Strawberries have a high water content. About 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.
• One cup of cantaloupe is composed of about 90% water and delivers more than a half cup of water per serving.
• Close to 90% of peaches‘ weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium. All other stone fruit like plums, nectarines, and apricots, are also hydrating.
• One cup of lettuce provides more than a quarter cup of water, in addition to 1 gram of fiber.
• A 1-cup serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber.
• Celery is made mostly of water, providing close to a half cup of it in a 1-cup serving.
• One medium tomato alone provides about a half cup of water. It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C.
• More than 90% of the weight of bell peppers comes from water. They are rich in fiber, vitamins and minerals, such as B vitamins and potassium.

Kids Total Daily Beverage and Drinking Water Requirements

The daily amount of water that a child and adult need depends on factors such as age, weight, gender, and activity level. Air temperature, humidity, and a person’s overall health also affect daily water requirements. As a general rule of thumb, children and teens should drink at least 6 to 8 cups of water every day and consume the recommended amount of fruits and vegetables since they contain higher amounts of water than other foods.

Special attention needs to be given to proper hydration, especially for young athletes. Water, 100% fruit juice and sports drinks are appropriate at an extended competition like a swim or tennis meets. If it’s a short soccer game (less than an hour), keep it to water. Plain and flavored milk are great drink choices during and after a competition. They provide protein for muscle repair and carbohydrate to refuel muscles.

How much water should your kids be consuming? The chart below breaks out recommendations.

Note: These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be exact for your child or teen.

The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food. Notice that fruits and vegetables have a much higher water content than other solid foods. This high-water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another perfectly great reason for kids to eat more from these food groups.

Here are some tips on how to get your child to drink more water:

• Keep the water cold—cold water is more refreshing and warm water may be distasteful.
• Use your child’s favorite cup or a silly, colorful cup as a designated water cup.
• Buy fun ice cube molds that your child can add to their water.
• Be a role model and drink water often and with your child.
• Skip the soda and drink water when you go out to eat, or make homemade fruit “soda” at home by adding a splash of 100% fruit juice to carbonated water.
• Make fruit infused water! It adds color and a little bit of flavor.
• Add berries to your homemade ice cubes that can be added to your child’s water.
• Buy tiny water bottles that your child can hold herself.

We cover all this and more in this month’s Food Rx episode! Have questions about hydration? Comment on this post!

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: All About Hydration appeared first on Healthy Family Project.

It’s time for a fiesta! Spice up your traditional Cinco de Mayo feast with these 16 healthy and delicious Mexican-inspired dishes, including guacamole and taquitos, tacos, and fajitas.

Cinco de Mayo is coming up on May 5. Cinco de Mayo commemorates the Mexican Army’s victory over the French Empire at the Battle of Puebla, on May 5, 1862.

If you’re looking for Mexican-inspired dishes to serve at your fiesta, you can’t leave out fresh salsa, tacos, guacamole and more. Here are some of our favorite family-friendly Cinco de Mayo recipes!

Did You Know? You can make your own taco seasoning with spices you already have in the pantry! It’s so easy, you’ll never go back to a packet again.

Looking for Cinco de Mayo recipes? Check out our pinboard for tons of fresh and healthy ideas!

16 Festive Cinco de Mayo Recipes

1

The Ultimate Taco Board

Whether creating a Homegating spread to cheer on your favorite team, celebrating Cinco de Mayo or just looking for a way to spice up Taco Tuesday, this ultimate taco board will amaze family and friends!

Get the Recipe

2

Black Bean & Corn Salsa

Not all salsas need to be tomato based. This black bean and corn salsa is perfect any time of the year. Grab your chips and dip!

Get the Recipe

3

Chicken Avocado Enchiladas

Enchiladas with a fresh avocado spin! Avocados are rich in heart-healthy fats, potassium and fiber, making them one of the healthiest foods on the planet. These enchiladas can be made ahead of time and reheated when ready to serve, plus the cilantro lime yogurt sauce adds tons of flavor.

Get the Recipe

4

Sheet Pan Shrimp Fajitas

These shrimp fajitas are so easy to throw together for a quick and easy weeknight meal with little clean up. Shrimp, peppers and onions all cook at the same time on one sheet pan for a dinner that’s ready in 30 minutes. Top with your favorite fajita toppings like lettuce, tomatoes, salsa and guacamole!

Get the Recipe

5

Mini Wonton Taco Cups

Whether you’re celebrating Taco Tuesday, looking for a fun game day snack or party appetizer, these mini wonton taco cups are perfect! You can easily swap out ingredients with your favorite – go meatless with beans, top with salsa or add your favorite veggies. 

Get the Recipe

6

Air Fryer Mexican Cauliflower Rice Taquitos

Taquitos are a kid-friendly and easy way to get veggies into kiddos, and this homemade version is no exception. Packed with cauliflower, black beans and corn, kids will happily eat these for lunch, dinner or as a snack.

Get the Recipe

7

7-Layer Taco Dip

This Taco Dip is a remake of the classic 7-layer dip, made with swaps like Greek yogurt for sour cream and low-sodium refried beans. Serve with baked tortilla chips or veggies for dipping.

Get the Recipe

8

Easy Homemade Guacamole

Homemade guacamole is easier than you think! It takes just a few ingredients to turn avocados into a delicious dip to eat with chips or top tacos, burgers and more.


Get the Recipe

9

Mexican Corn Cups

These Mexican Corn Cups are perfect for parties! Corn is mixed with lime juice, mayo, cotija cheese and chile pequin for this tasty dish.

Get the Recipe

10

Sweet & Spicy Roasted Tomato Salsa

Knowing salsa can often be too spicy for the little ones, this recipe is made with just a little heat and a drizzle of honey for added sweetness (you can totally omit the heat if desired). Pair with your favorite chips or veggies for dipping, or use as a topping for tacos, chicken or fish.

Get the Recipe

11

Tex-Mex Taco Salad Bowls

A healthy makeover for your next taco Tuesday! Kids will love to assemble their own salad bowls with a variety of toppings. 

Get the Recipe

12

Turkey & Mushroom Tacos

We love blending veggies into recipes, adding nutrition and an extra serving of veggies where we can. Kids will have no idea that mushrooms are the secret ingredient in these tacos, giving them a healthy dose of calcium and Vitamin D.

Get the Recipe

13

One-Pot Light Chicken Tortilla Soup

Chicken tortilla soup gets a makeover in this lighter, one-pot version. Packed with veggies for tons of flavor and lower in sodium than canned versions. Top with Greek yogurt, fresh lime juice or cilantro for added flavor.

Get the Recipe

14

Slow Cooker Shredded Pork Tacos

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest inspired chopped salad kit. What could be easier?

Get the Recipe

15

One-Pot Vegetarian Enchilada Bowls

Get all the tastes of classic enchiladas but in a bowl! Ready in about 30 minutes, this one-pot dish makes getting a home-cooked, healthy meal on the table easy.

Get the Recipe

16

Sweet Potato & Black Bean Quesadilla

The sweet and savory filling in this sweet potato and black bean quesadilla makes it the perfect vegetarian dish. Add spinach, peppers, or onions for extra veggies.

Get the Recipe