Colorful, naturally sweet, and packed with antioxidants—these fruit skewers are a vibrant and refreshing way to enjoy a variety of fresh produce.
Preparation Time
- Prep: 15 minutes
- Assembly: 10 minutes
- Total: 25 minutes
- Servings: 4 skewers (can vary by size and fruit used)
Ingredients
- 1 cup strawberries, halved
- 1 cup pineapple chunks
- 1 cup kiwi, peeled and sliced
- 1 cup blueberries
- 1 cup red or green grapes
- Wooden or reusable skewers
Optional for presentation: fresh mint leaves or a squeeze of lime juice
Instructions
- Wash all fruits thoroughly and pat dry.
- Cut larger fruits like pineapple and kiwi into bite-sized pieces.
- Assemble the skewers by alternating fruits to create a rainbow effect.
- Optional: Add mint leaves or drizzle lightly with fresh lime juice.
- Serve immediately or refrigerate up to 2 hours before serving.
Estimated Nutritional Value (Per Skewer)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~75 kcal |
| Protein | ~1 g |
| Carbohydrates | ~19 g |
| Natural Sugars | ~15 g |
| Fiber | ~3 g |
| Vitamin C | ~90% DV |
| Vitamin A | ~8% DV |
| Potassium | ~200 mg |
Evidence-Based Health Benefits
1. Rich in antioxidants from berries and grapes
These compounds help reduce oxidative stress and protect cells from damage.
Reference: Liu RH. J Nutr. 2004.
2. High in dietary fiber
Aids digestion and supports stable blood sugar levels.
Reference: Slavin JL. Nutrients. 2013.
3. Excellent source of vitamin C
Supports immune function, collagen formation, and iron absorption.
Reference: Carr AC, Maggini S. Nutrients. 2017.
Tips for Best Results
- Use firm, ripe fruit to prevent breaking or sliding off the skewer.
- For a cool twist, chill the skewers before serving or freeze partially for 30 minutes.
- Add banana slices just before serving to avoid browning.
- To make it a fun activity for kids, let them assemble their own skewers.
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