Featured Recipes Snacks — 22 June 2010


By: Jodie Shield, RD


On a hot summer day, fruit makes a refreshing dessert.  Add a little fun by letting your kids create their own fruit kebabs.  I first developed this recipe on a rainy day.  Instead of kebabs I called them rainbow wands – just dip and let the magic begin.  The sun will come out tomorrow!

Rainbow Wands with Fluffy Fruit Dip

makes 6 servings


For Wands:

Red fruit, such as watermelon, strawberries, or cherries

Orange fruit, such as oranges, cantaloupe, or mango

Yellow fruit, such as pineapple or banana

Green fruit, such as seedless green grapes, honeydew melon, or kiwi

Blue fruit, such as large blueberries

Purple fruit, such as seedless purple grapes or plums

wooden skewers

For Dip:

1 cup fruit-flavored low-fat yogurt

1 cup fat-free whipped topping, thawed

1 teaspoon honey


To make the wands:Wash and cut fruit into bite-size pieces that can be assembled on wooden skewers.  Place the fruit in separate bowls, and line them up according to the various colors of the rainbow (red, orange, yellow, green, blue, and purple).  Assemble the fruit on the skewers according to the rainbow colors, tthen break off the sharp ends of the skewers to help prevent injuries.  For younger children, you may simply want to make a rainbow fruit salad.

To make the dip:Mix the yogurt, whipped topping, and honey together in a medium-size bowl.  Scoop the dip into little serving cups so kids can do their own dipping.

How I lowered fat and calories:

  1. Used low-fat yogurt
  2. Substituted fat-free whipped topping for whipped cream.

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