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?

Nutrition Tip: Muscles cannot be made without the proper fuel! Eating foods containing quality protein is essential for maintaining and increasing muscle mass, which pork happens to be high in.

The great taste of tacos is something that many people enjoy. They love the flavors and the way you can customize them to please just about everyone in your family. When you are looking for a great way to make tacos, but don’t want to put in too much work, you will want to consider our Slow Cooker Shredded Pork Tacos.

Sure, there’s four hours of cooking time – eight if you cook it on low instead of high – but don’t worry – all the work and heavy lifting will be done for you by your slow cooker.

If you’re looking for an easy way to make dinner with minimal effort, a slow cooker is your best friend. Here are three reasons why using a slow cooker is a great idea for busy weeknights.

One of the best things about slow cookers is that they do all the work for you. Just set it and forget it – no need to worry about stirring or checking on the food. This is especially helpful when you’re trying to get dinner ready while also dealing with kids or after a long day at work.

Another plus of slow cookers is that they’re very versatile. You can use them to make a variety of dishes, from stews and soups to pasta and even desserts. And because they cook slowly over a long period of time, the flavors have time to really meld together, resulting in a tastier meal.

That’s why these slow-cooker shredded pork tacos are so awesome. You just need 15 minutes of actual prep time!

Related: Try our Baked Fish Tacos with Watermelon Rind Slaw

Meal Prepping? Slow Cookers Are Your Friend!

Slow cookers make meal prep easy too. You can just throw everything in the pot and let it cook while you do other things. And, cleanup is a breeze since you only have one pot to wash.

Here are some tips for making your slow cooker meals even easier:

-Plan ahead and make enough for leftovers. Then you can just reheat your meal instead of starting from scratch the next day.

-Use frozen vegetables. They cook just as well as fresh veggies and they save you time chopping.

-Make extra sauce or gravy and freeze it in individual portions. That way you always have some on hand to jazz up your leftovers.

Slow Cooker Shredded Pork Tacos Are Filled With Good Stuff!

This meal features bell peppers, sweet onions, pork tenderloin, and a whole lot of flavor. Bell peppers, sweet onions, and pork tenderloin are a match made in heaven, and they come together perfectly in these Slow Cooker Shredded Pork Tacos. The bell peppers add a touch of sweetness and the onions add a touch of savoriness, while the pork tenderloin provides the perfect amount of protein.

And, if that wasn’t enough yummy goodness, it also features chili powder, Italian seasoning, cumin, salt, and pepper, and is topped with a delicious Mexican Fiesta salad kit and avocado. This combination makes for a delicious and hearty meal that is sure to please any crowd.

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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?

Course Entree & Main Dishes

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 4

Calories 333kcal

Author Amber Gray

Ingredients

• 2 cloves garlic minced
• 1 bell pepper sliced
• 1/2 large RealSweet® sweet onion sliced
• 1 1/2 teaspoon chili powder
• 1 1/2 teaspoon Italian seasoning
• 1 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound pork tenderloin
• 8 6-inch whole wheat tortillas, warmed
• 1/2 bag Eat Smart® Mexican Fiesta chopped salad kit
• 1 small avocado chopped

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Instructions

• Place garlic, peppers and onion in slow cooker.
• Combine chili powder, Italian seasoning, cumin, salt and pepper. Coat tenderloin with seasonings. Place on top of onions and peppers in slow cooker. Cook on high 4 hours.
• Once pork is finished, shred while in slow cooker and combine with onions and peppers.
• Serve pork on tortillas with salad and avocado.

Nutrition

Calories: 333kcal | Carbohydrates: 35g | Protein: 30g | Fat: 9g | Cholesterol: 60mg | Sodium: 427mg | Fiber: 6g | Sugar: 3g

The post Slow Cooker Shredded Pork Tacos appeared first on Healthy Family Project.

Have you ever made dressing at home? This Vidalia Onion Salad Dressing requires only seven ingredients and is incredibly tasty for a refreshing change from your other favorites!

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

Nutrition Tip: Kids don’t love salad? Serve a “dippable” version alongside this dressing. Kids love eating with their hands, and research shows that kids eat more vegetables when they’re served with a flavorful dip they like.

Once you do you will realize that making salad dressing at home can be very easy and versatile! If you keep a few key ingredients on hand, you can whip up simple batches of homemade dressing on the fly any night of the week when you want to have a salad!

Looking for other homemade dressings? Check out our Carrot Basil Salad Dressing!

Key Ingredients to this Vidalia Onion Salad Dressing

Vidalia Onion– This type of variety of onion is flavorful and a little sweet! Onions contain Vitamin C and are a great source of Fiber! They are also known to help reduce inflammation in your body and can help heal infections!

Olive Oil– This cooking oil is a great choice for many recipes because of it’s heart healthy fats! Although still high in calories, olive oil is a great choice to help enhance the flavors of many foods!

Creamy Dijon Mustard– This tangy mustard is loaded with flavor and gives this salad dressing a smooth, creamy texture!

Make sure to check out our 8 Tips for Eating More Salads!

How to make this Vidalia Onion Salad Dressing at Home

Step 1:

Get out your food processor, immersion blender, or blender. Then add the Vidalia onion, vinegar, sugar, mustard, pepper, and salt. Blend until well pureed and smooth.

Step 2:

Slowly add in the olive oil, a little at a time, through the hole in the top of the blender or food processor and continue to blend until all is combined and smooth.

YES! It is that simple to make and enjoy homemade dressing at home! Serve over your favorite salads and store the rest in the refrigerator.

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Vidalia® Onion Salad Dressing

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

Course Dairy Free, Salads

Keyword dressings, onion, salads

Prep Time 10 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

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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.

Looking for a super easy and cute patriotic treat you can make with the kids for Memorial Day or the Fourth of July? Use bananas, strawberries, and blueberries to make this American Flag Toast!

This toast is the perfect treat for the kiddos to help make, too! Peanut allergy in the house? You can opt for sun butter or soy butter for a nut-free alternative so that everyone can participate and enjoy!

Nutrition Tip: People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains.

This American Flag Toast is perfect for a fun breakfast or even a healthy snack throughout the day over the Summer! Loaded with fresh berries and bananas and made on whole wheat toast! Of course you can use whatever bread you have but we like whole wheat for extra valuable nutrients!

Check out our A Guide to Whole Grains for more information!

Key Ingredients for this American Flag Toast:

Whole Wheat Toast: Using whole wheat bread gives an extra boost of fiber and has less processed ingredients. You could use whole grain or even homemade bread, too!

Strawberries: As one of Summer’s juicy berries, strawberries are loaded with wonderful benefits such as being great for your heart health, can help in lowering blood pressure, and are an excellent source of Vitamin C!

Blueberries: Our blue “stars” are another Summer berry that is loaded with the good stuff! Blueberries are high in antioxidants and are great for your brain health as well!

Bananas: Bananas are another great fruit that helps aid in digestion, your over all heart health, and can even help regulate your blood pressure!

Peanut Butter: Many nut butters including Peanut Butter (in moderation) can be a great part of your diet and are a great source of protein!

How to make these Red White & Blue Flag Toast

First, toast your bread and spread the peanut butter out. Then place the bleuberries in the top left corner to make the “stars”.

Next do rows of strawberry slices and sliced banana halves to makes the “stripes”.

Super easy and fun! We hope you enjoy this fun treat as much as we did!

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American Flag Toast

Use bananas, strawberries and blueberries to make a red, white and blue flag toast that’s perfect for kiddos.

Course 4th of July, Breakfast & Brunch

Keyword 4th of july, American flag, french toast

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 234kcal

Author Amanda Keefer

Ingredients

• 1 slice whole wheat bread
• 1 tablespoon peanut butter
• 9 blueberries
• 1/2 banana sliced
• 3 strawberries sliced

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Instructions

• Toast bread, if desired. Spread with peanut butter. Arrange blueberries in top left corner for the stars. Alternate rows of strawberries and bananas to create stripes.

Nutrition

Calories: 234kcal | Carbohydrates: 33g | Protein: 9g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 187mg | Potassium: 449mg | Fiber: 5g | Sugar: 13g | Vitamin A: 49IU | Vitamin C: 27mg | Calcium: 46mg | Iron: 1mg

Check out these related ideas:

• 30 Healthy Red, White & Blue Recipes
• 15 Cool Summer Treats
• Easy Homemade Strawberry Chia Jam

The post American Flag Toast appeared first on Healthy Family Project.

A Banana, Blueberry & Mango Smoothie is the perfect quick breakfast. This smoothie is ready in just a few minutes, making it ideal for those busy mornings or a quick snack. Make morning prep easier by making smoothie packs of the fruit for easy blending.

Growing up in South Florida, my summers have always been complete with mangoes straight off the tree in my backyard. I’ve become spoiled and can no longer imagine my smoothies without mango chunks. I also love these Mango Banana Smoothie popsicles, so if you have an extra mango or two at the house, be sure to try them too!

Did you know mangoes being “in season” in the U.S. is actually a myth? There are about six different types grown around the country year-round!

Nutrition Tip: Eating bananas can give you enough energy to fuel a workout. The potassium in a banana can also help you stay focused and alert.

Blueberries are rich in antioxidants, so incorporating them into you and your kid’s breakfast can help with morning mental clarity, digestion, and lowering blood pressure.

Mix the iron, calcium, zinc, and magnesium with the potassium in bananas, and you’ve got a nutritious blend in this Banana Blueberry and Mango Smoothie! Mangoes also aid digestion and boost your immune system.

Don’t be afraid of frozen fruit! If you prefer purchasing fresh produce but then want to freeze them, the average shelf life for frozen blueberries and mangoes ranges from 10-12 months, and bananas are good anywhere from 2-3 months.

This is an easy fruit smoothie that is kid-approved!

There’s no denying this nutrient-packed smoothie will fill you up at ANY time of the day. If you’re looking for new smoothie combinations, our Build Your Own Smoothie guide has endless possibilities. Grab the free printable and add to your fridge to discover new smoothie recipes every morning.

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Banana, Blueberry & Mango Smoothie

This Banana, Blueberry & Mango Smoothie is the perfect quick breakfast to blend up before school, making morning prep easier.

Course Drinks

Keyword bananas, blueberry, breakfast, mango, smoothie, smoothie recipe

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Calories 203kcal

Author Amanda Keefer

Equipment

• Ninja Blender

Ingredients

• 2 cups lowfat vanilla yogurt
• 2 bananas
• 1 cup frozen mango chunks
• 1 cup blueberries
• 1 cup ice
• 1/2 cup spinach loosely packed

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Instructions

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

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 88mg | Potassium: 598mg | Fiber: 3g | Sugar: 33g | Vitamin A: 908IU | Vitamin C: 26mg | Calcium: 225mg | Iron: 1mg

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

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

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

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

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

Key Ingredients for this Lemon Chicken & Veggie Pasta

• Chicken
• Broccoli
• Garlic
• Carrots
• Onion
• Tomatoes
• Pasta
• Lemon
• Parmesan Cheese

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

How to make this Easy Lemon Chicken Pasta with Vegetables

Step 1: Cook the pasta

First cook the pasta according to instructions and set aside.

Step 2: Cook the chicken

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

Step #3: Cook the vegetables

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

Step 4: Mix in all ingredients

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

Additions & Substitutions:

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

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Lemon Chicken and Veggie Pasta

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

Course Entree & Main Dishes

Keyword chicken, lemon, pasta, vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 415kcal

Author Amber Gray

Ingredients

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

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Instructions

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

Nutrition

Calories: 415kcal | Carbohydrates: 53g | Protein: 28g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 460mg | Potassium: 749mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4139IU | Vitamin C: 48mg | Calcium: 128mg | Iron: 2mg

More recipes to try:

• Lemon Dill Salmon Pasta with Asparagus
• Mandarin Chicken Stir-Fry with Green Beans
• Broccoli Cheddar Stuffed Baked Potato Skins

The post Lemon Chicken & Veggie Pasta 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.

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

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

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

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

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

Easy Grilled Chicken Salad with Nutritious Ingredients

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

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

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Grilled Chicken and Grape Salad

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

Course Salads

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 394kcal

Author Aggie Goodman

Ingredients

Grilled Chicken and Grape Salad

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

Berry Balsamic Vinaigrette

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

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Instructions

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

Nutrition

Calories: 394kcal | Carbohydrates: 17g | Protein: 32g | Fat: 27g | Saturated Fat: 6g | Cholesterol: 77mg | Sodium: 140mg | Fiber: 2g | Sugar: 14g

The post Grilled Chicken and Grape Salad 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

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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.

Looking for a new dinner recipe? How about these Baked Fish Tacos with Watermelon Rind Slaw for something refreshing and bursting with flavors! Delicious baked cod is topped with a crunchy, homemade slaw, avocado slices, and salty cotija cheese for a taco that will leave you wanting more!

This Baked Fish Taco recipe is ones of those that after we make it we say, we should make that more often. My family loves Cod fish for its mild flavor. I love preparing it because of its versatility. You can use fresh or frozen cod filets, too. These fish tacos are great for a lighter dinner option this Summer when the watermelon is in season since we use the rinds to make this crunchy slaw. This method is a great way to not only reduce food waste at home but also infuse your favorites with new flavors!

Note: The post is sponsored by the National Watermelon Promotional Board. All opinions are our own. 

Nutrition Tip: You can slice up watermelon rind and use it just like any veggie–raw in a slaw or salad, stir-fried, or blended into smoothies. It’s rich in hydrating fluids.

What we love about this easy Baked Fish Taco Recipe with a Watermelon Rind Slaw

• Easy to make
• Fresh ingredients
• Refreshing flavors
• A lighter meal for the warmer months
• Re-using watermelon rinds for less food waste and new flavors.
• Healthy

Ways to use Watermelon Rind

You may have never even thought about eating or using the watermelon rind, and that is okay! But there are so many ways to incorporate them into recipes and ways to enjoy them. You can juice the rinds when making watermelon juice. Did you know that you can even pickle them? You can even add them into stir fry’s and other meals since they have the texture of a vegetable.

Make sure to check out our Food Rx: Heart-Healthy Benefits of Watermelon post, too!

Key Ingredients for these Baked Cod Tacos

• Cod filets
• Seasonings
• Watermelon Rinds
• Coleslaw Mix
• Avocado
• Tortillas
• Cotija Cheese

How to make these Baked Fish Tacos with Watermelon Rind Slaw

For the Watermelon Rind Slaw:

First julienne the watermelon rind by using a sharp knife to cut into long thin strips.

Then mix the coleslaw, watermelon rind, cilantro, lime juice and honey in large bowl. Season with some salt and pepper, to taste. Refrigerate until ready to use.

For the Baked Cod Tacos :

Preheat your oven to 450F.

Spray a 9×9-inch baking dish with some nonstick cooking spray and add in the cod slices.

Mix the chili powder, cumin, garlic powder and smoked paprika in a small bowl. Sprinkle the mixture over the fish evenly, coating all slices.

Bake for about 5-6 minutes, or until fish is cooked through and flaky.

Assemble tortillas with the fish, slaw, avocado and cheese. Sprinkle with some additional cilantro or fresh lime juice, as desired. Serve hot and enjoy.

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Baked Fish Tacos with Watermelon Rind Slaw

Delicious baked cod is topped with a crunchy, homemade slaw, avocado slices and salty Cotija cheese for a taco that will leave you wanting more! Don’t toss those watermelon rinds when you’re done! Did you know they can be peeled and used in recipes like this crunchy slaw? A great way to not only reduce food waste at home, but infuse your favorites with new flavors!

Course Entree & Main Dishes

Keyword Cod, Fish Tacos, Watermelon Rind

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Total Time 27 minutes minutes

Servings 4

Calories 401kcal

Author Amanda Keefer

Ingredients

• 2 cups coleslaw mix
• 1 cup julienned watermelon rind
• ¼ cup cilantro
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1 pound cod fillets sliced
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• 8 small street taco tortillas
• 1 small avocado sliced
• ¼ cup crumbled Cotija cheese

Get Recipe Ingredients

Instructions

• Mix coleslaw, watermelon rind, cilantro, lime juice and honey in large bowl. Season with salt and pepper, to taste. Refrigerate until ready to use.
• Preheat oven to 450F.
• Spray 9×9-inch baking dish with nonstick cooking spray and add cod slices.
• Mix chili powder, cumin, garlic powder and smoked paprika in small bowl. Sprinkle over fish, evenly coating all slices.
• Bake 5-6 minutes, or until fish is cooked through and flaky.
• Assemble tortillas with fish, slaw, avocado and cheese. Sprinkle with additional cilantro or fresh lime juice, as desired.

Nutrition

Calories: 401kcal | Carbohydrates: 39g | Protein: 28g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 57mg | Sodium: 629mg | Potassium: 887mg | Fiber: 7g | Sugar: 5g | Vitamin A: 537IU | Vitamin C: 20mg | Calcium: 178mg | Iron: 3mg

More Recipes to Try:

• Goan Coconut Curry Shrimp Tacos
• Watermelon Salsa
• Apple & Dried Cherry Coleslaw

The post Baked Fish Tacos with Watermelon Rind Slaw appeared first on Healthy Family Project.