If you’re following the DASH Diet (Dietary Approaches to Stop Hypertension), you already know how important it is to fill up on fruits, vegetables, and other nutrient-rich foods. But that doesn’t mean your snacks have to be boring. Enter fresh fruit kebabs, a colorful and fun way to enjoy nature’s sweetest treats. Think of them as little skewers of flavor that instantly brighten any gathering—or your afternoon snack routine.
These kebabs combine a variety of vitamins and minerals that support healthy blood pressure and overall well-being. Plus, they’re super easy to make. Ready to get started?
Ingredients
- 1 cup strawberry halves (washed and hulled)
- 1 cup pineapple chunks (fresh or canned in juice)
- 1 cup seedless grapes (green or red)
- 1 cup cantaloupe or honeydew chunks
- 8–10 wooden or metal skewers
Feel free to mix and match different fruits you love. Blueberries, kiwi slices, and mango cubes all make tasty substitutes.
Directions
- Wash and prep your fruit. Pat everything dry to ensure it doesn’t slip off the skewers.
- Thread the fruit onto each skewer in a pattern that appeals to you. It’s perfectly fine to keep it random too.
- Place your assembled kebabs in a serving dish. Optionally, chill them in the fridge for about 15 minutes to make the fruit even more refreshing.
- Serve and enjoy. They’re delicious as is, or you can drizzle a small amount of low-fat yogurt on top for extra creaminess.
Nutrition facts
Exact nutrition details can vary based on which fruits you use, but here’s a handy estimate for one kebab (assuming standard store-bought skewers holding about a cup of fruit total):
- Calories: ~60–80
- Carbohydrates: ~15 g
- Dietary Fiber: ~2 g
- Vitamin C: ~50% of your Daily Value
- Sodium: 0 mg
These kebabs fit nicely into the DASH Diet goals by delivering antioxidants, vitamins, and hydration. They’re naturally low in calories and sodium.
Final thoughts
Fresh fruit kebabs aren’t just visually appealing, they’re also a breeze to prepare. Whether you’re hosting a backyard BBQ or packing lunch for work, these kebabs fit right in. Feel free to switch up the fruit based on what’s in season or what you have on hand. You’ll love how versatile they are, and you can eat them totally guilt-free.
Frequently asked questions (FAQs)
- Can I prepare them in advance?
Absolutely. You can assemble the kebabs a few hours ahead of time. Place them in an airtight container in the refrigerator, and they’ll stay fresh until you’re ready to serve. - What about dipping sauces?
A light yogurt dip or a small amount of melted dark chocolate can be a nice touch. Just keep portions in check to keep the snack DASH-friendly. - Can I use frozen fruit?
You can, but the texture will be softer. If you go the frozen route, thaw the fruit before placing it on skewers or enjoy it partially frozen for a slushier treat.
Give these fruit kebabs a try, and let them bring a fresh spin to your DASH Diet routine. You might be surprised at how something so simple can taste so satisfying!
Ingredients
1 cup strawberry halves (washed and hulled)
1 cup pineapple chunks (fresh or canned in juice)
1 cup seedless grapes (green or red)
1 cup cantaloupe or honeydew chunks
8 – 10 wooden or metal skewers
Directions
- Wash and prep your fruit. Pat everything dry to ensure it doesn’t slip off the skewers.
- Thread the fruit onto each skewer in a pattern that appeals to you. It’s perfectly fine to keep it random too.
- Place your assembled kebabs in a serving dish. Optionally, chill them in the fridge for about 15 minutes to make the fruit even more refreshing.
- Serve and enjoy. They’re delicious as is, or you can drizzle a small amount of low-fat yogurt on top for extra creaminess.
