Kids in the kitchen: Fruit and grilled vegetable kabobs

The kids are out of school for the summer. Keep their little hands busy in the kitchen!

Everything tastes and looks better on a kabob! Even the pickiest of kids will love putting these together.

Fruit Kabob

Prep Time: 10 minutes
Total Time: 10 minutes

Directions:
1. Put the different fruit into separate serving bowls. Make a kabob
assembly line on a table. Set bamboo skewers at the beginning of the
line and plates at the end of the line.
2. Demonstrate for your child how to thread the various kabob ingredients
onto the bamboo skewer. (If you are worried about the sharp end of the
bamboo skewer, cut the sharp part off using strong kitchen shears.) Have
your child go through the kabob assembly line, making many kabobs.
3. For the optional fruit dip, add fruit dip ingredients to a small bowl and
stir to blend well.

Ingredients:
1 cup seedless purple or green grapes
1 cup fresh pineapple chunks
1 banana, cut into slices
1 cup melon balls or cubes (watermelon, cantaloupe, etc.)
NOTE: kiwi cut into quarters can be substituted for any of the above fruit
Optional Fruit Dip:
5-6 ounce container Open Nature™ Vanilla Greek yogurt
1 teaspoon Signature Kitchens® vanilla
1/8 teaspoon Signature Kitchens® ground cinnamon
1 teaspoon Signature Kitchens® honey

Servings: 8 kabobs
Nutritional Information:
Servings Per Recipe: 8 Serving Size: 1 kabob
Calories 42, Total Fat .1 g, Saturated Fat 0 g, Polyunsaturated Fat 0 g (Omega-3s 0 g), Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 1 mg, Potassium 133 mg, Total Carbohydrate 11 g, Dietary Fiber 2 g, Sugars 8 g, Protein .5 g
Vitamin D 0 IU, Calcium 7 mg, Iron .2 mg

Grilled Vegetable Kabob

Prep Time: 15 minutes
Total Time: 30 minutes

Directions:
1. If using wooden skewers, soak in water for 30 minutes. If using outdoor grill, begin heating it to medium heat.
2. Your kids can help wash the vegetables and cut them into desired shapes, if age appropriate, using plastic knives. Place the vegetable options into individual bowls and set them up in a line on a table with skewers at the beginning and plates at the end of the line.
3. Thread vegetables onto the skewers, alternating vegetables. Your children can brush the top of their vegetable kabobs with extra virgin olive oil or a bottled vinaigrette.
4. If using an indoor grill, begin bringing it to medium heat. A parent can cook the skewers on the indoor or outdoor grill until vegetables are cooked to desired doneness, about twelve minutes, turning occasionally. If your grill is running more of a medium-high heat, the kabobs may cook in about 6-8 minutes instead.

Ingredients:
1 cup red, yellow or green bell pepper chunks
1 cup button or cremini mushrooms, quartered or halved depending on size
1 cup zucchini or yellow squash chunks
1 cup bite-size cauliflower florets
1 cup cherry tomatoes
1 1/2 tablespoons O Organics® extra-virgin olive oil (more if needed)

Servings: approximately 8 vegetable kabobs
Nutritional Information:
Servings Per Recipe: 8 Serving Size: 1 kabob
Calories 37, Total Fat 2.7 g, Saturated Fat .4 g, Polyunsaturated Fat .3 g (Omega-3s 0 g), Monounsaturated Fat 1.9 g, Cholesterol 0 mg, Sodium 7 mg, Potassium 196 mg, Total Carbohydrate 3 g, Dietary Fiber 2 g, Sugars 1.5 g, Protein 1 g
Vitamin D .3 IU, Calcium 11 mg, Iron .3 mg

Albertsons Wellness Services Dietitians

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© 2017 KTVB-TV


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