These vitamin-packed fruit skewers are an easy, colorful and fun way to get kids eating fruit. You’ll also love helping out with the making. Perfect for parties, playdates or as a healthy snack, these rainbow fruit skewers are an explosion of vibrant flavors and nutrients. From juicy strawberries and tangy pineapple to refreshing melon and sweet grapes, every bite offers a delicious and nutritious treat. These skewers are also visually appealing, as the beautiful arrangement of different fruits creates an enchanting rainbow presentation. Guaranteed to bring smiles and healthy habits to little ones!
- 7 raspberries
- 7 peeled strawberries
- 7 tangerine segments
- 7 cubes of peeled mangoes
- 7 peeled pineapple pieces
- 7 peeled kiwi fruit pieces
- 7 green grapes
- 7 red grapes
- 2 blueberries
Keep younger children’s brains active during the holidays by encouraging them to add up the fruits one by one. You can also help make a shopping list for the fruit or pay for it at the checkout.
- Take 7 wooden skewers and stick the following fruits on each one – 1 raspberry, 1 peeled strawberry, 1 tangerine piece, 1 cube of peeled mango, 1 piece of peeled pineapple, 1 piece of peeled kiwi, 1 green and 1 red grape – and finish with 2 blueberries taste.
- Arrange the fruit skewers in a rainbow shape for a colorful and visually appealing presentation.
- Let yourself be served the delicious fruit skewers.
Equipment and tools
- cutting board
This rainbow fruit skewers recipe does not contain common allergens such as nuts, dairy, wheat or eggs. However, please check the specific brands of fruit you use to ensure they are free of allergens that could affect you or your guests.
Storage and leftovers
If there are any leftovers, you can store the rainbow fruit skewers in an airtight container in the refrigerator for up to 2 days. However, for the best taste and texture, we recommend consuming them fresh.
Health Benefits of Rainbow Fruit Skewers
Rainbow fruit skewers are not only a visually appealing treat, they also score points in terms of nutritional value. Incorporating an array of colorful fruits, these skewers offer numerous health benefits and will keep you and your family satisfied and nourished.
1. Rich in antioxidants
With a blend of raspberries, strawberries, tangerines, mangoes, pineapples, kiwis and grapes, rainbow fruit skewers are packed with antioxidants. Antioxidants are known for their ability to fight harmful free radicals in the body. These compounds support overall health by reducing inflammation, supporting healthy cellular function, and potentially reducing the risk of chronic disease.
2. Strengthen the immune system
The various fruits in the rainbow fruit skewers provide important vitamins and minerals that can help strengthen the immune system. In particular, the vitamin C content in strawberries, tangerines, kiwis, and pineapples plays a crucial role in supporting immune function, protecting the body from common illnesses, and speeding recovery.
3. High in fiber
Fiber is an important part of a balanced diet; it supports digestion and promotes healthy bowel movements. Many of the fruits used in these skewers, such as raspberries, strawberries and kiwis, are excellent sources of fiber. Including fiber in your diet will keep you full longer and support healthy weight management.
4. Eye and skin health
Several fruits in rainbow fruit skewers contain nutrients that are beneficial for eye and skin health. Kiwis, for example, are full of vitamin C and antioxidants that promote collagen production, contributing to healthy and youthful skin. In addition, the presence of mangoes, rich in vitamin A and beta-carotene, supports good vision and protects against age-related macular degeneration.
Adequate hydration is essential for overall well-being and rainbow fruit skewers can help you reach your daily fluid intake. Fruits like tangerines, pineapples, and grapes have a high water content and are a refreshing and hydrating snack option, especially during hot summer months.
6. Nutrient diversity
By combining different fruits, rainbow fruit skewers ensure that you benefit from a variety of nutrients. Each fruit brings its unique vitamins, minerals and antioxidants, ensuring a well-rounded nutritional profile. Incorporating a variety of fruits into your diet ensures you’re getting a wider variety of essential nutrients for optimal health.
7. Encourages healthy habits
Rainbow fruit skewers not only tempt the taste buds, but can also serve as a great teaching tool for children. Engage younger children by encouraging them to participate in fruit-related math activities, such as counting fruits or helping with shopping lists and paying at the store. This will encourage healthy eating habits from a young age and promote an understanding of the importance of nutrition.