A vibrant, fun way to enjoy a variety of fresh fruits—each color offering unique nutrients and antioxidants. These skewers are perfect for children and adults alike, delivering fiber, hydration, and immune support in every bite.
Preparation Time
- Prep time: 10–15 minutes
- No cooking required
- Total time: 15 minutes
- Servings: 4 (2 skewers per person)
Ingredients
- 8–10 fresh strawberries, halved
- 1 cup fresh pineapple, cubed
- 2 kiwis, peeled and cut into chunks
- 1 cup blueberries
- 1 cup red or black seedless grapes
- 8 wooden or bamboo skewers
Instructions
- Wash and dry all fruit thoroughly.
- Cut larger fruits (strawberries, pineapple, kiwi) into similar-sized chunks.
- Thread fruit onto skewers in rainbow order: strawberry (red), pineapple (yellow), kiwi (green), blueberry (blue), grape (purple).
- Serve immediately, or store covered in the refrigerator for up to 6 hours.
Estimated Nutritional Value (Per 2 skewers)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~100 kcal |
| Carbohydrates | ~25 g |
| Natural sugars | ~18 g |
| Fiber | ~4 g |
| Vitamin C | ~80% DV |
| Vitamin A | ~10% DV |
| Antioxidants | High (polyphenols, anthocyanins, vitamin C) |
Health Benefits
1. Antioxidant-rich variety
Berries and grapes provide anthocyanins and resveratrol, which help neutralize free radicals and protect against cellular aging.
Reference: Basu A & Rhone M. (2010). Berries and oxidative stress. Journal of Nutritional Biochemistry.
2. Immune and digestive support
Pineapple and kiwi offer vitamin C and natural enzymes (like bromelain and actinidin) that enhance immunity and ease digestion.
Study: Carr AC et al. (2013). Kiwi fruit’s immune-boosting potential. Advances in Food and Nutrition Research.
3. Child-friendly nutrition
The variety of colors makes these skewers visually appealing, encouraging children to eat more fruit—especially those rich in fiber and micronutrients.
Source: Wansink B et al. (2012). Colorful food presentation and child consumption. Appetite.
Tips for Best Results
- Use ripe, firm fruit for easier skewering and better flavor.
- Chill before serving for a crisp, refreshing bite.
- Try melon, mango, or orange segments to vary colors and nutrients.
- Let kids assemble their own skewers to increase engagement and willingness to eat more fruit.
- Serve with a side of plain Greek yogurt for added protein and probiotics (optional).
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