Fruit Recipes
That Benefit Your Kids

How Much Fruit Should Kids Eat Each Day?


2-3 years old - 1 cup


4-8 years old - 1 to 1 1/2 cups


Girls & boys 9-13 years old - 1 1/2 cups


Girls 14-18 years old - 1 1/2 cups


Boys 14-18 years old - 2 cups



Make Eating Fruit Fun!

-Mix puree fruit into oatmeal.

-Top cereal with sliced fruit.

-Add berries to pancakes.

-Make freezer-pops out of blended fruit.

-Serve sliced fruit with a nut butter.

-Make a parfait with fruit slices, yogurt and granola.

-Pack easy-to-eat fruits in lunch boxes.

-Freeze grapes (better for older kids).

-Put a frozen banana on a stick.

-Make homemade applesauce.

-Add mandarine oranges or apple slices to a tossed salad.

-Bake a fruit pizza.

-Puree fruit to make a chilled fruit 'soup'.

-Grill fruit kebabs.

-Make raw fruit kebabs using pineapple chunkcs, bananas, grapes and berries. Use yogurt as a dipping sauce.

-Add dried fruit to nuts to make a trail mix. 



Cranberry Recipes

Don’t let its size fool you. Each little cranberry is packed with powerful, health-promoting nutrients that help ward off disease.

Get creative with cranberries:

• Add zest to your tossed green salad with some dried cranberries.

• Energize your favorite fruit smoothie by blending in some cranberry juice.

• Transform your trail mix with the refreshing taste of dried cranberries.

• Surprise your family by topping seafood or poultry with a tangy cranberry relish. 

(You are welcome to reproduce these cranberry recipes, but please credit the Cranberry Marketing Committee.) 

CRANBERRY APPLE FRUIT SALAD 

CRUNCH CRANBERRY GRANOLA PARFAIT 

HEALTHY CRANBERRY THUMBPRINT COOKIES 

APPLE CRANBERRY TEA RING 

CRANBERRY PEAR SALAD WITH CURRIED HAZELNUTS 

ELEGANT TURKEY, CRANBERRY & BRIE QUESADILLA 

CRANBERRY TURKEY BBQ HOAGIE 

CRANBERRY-BERRY SMOOTHIE 

CRANBERRY GINGER MARINADE 

SPICY CRANBERRY TURKEY WRAP 

CRANBERRY WHOLE WHEAT MUFFINS 

WILTED SPINACH SALAD WITH DRIED CRANBERRIES 


Grape Recipes

Good things come in bunches! 

Research shows that fresh California grapes are good for your family's health.

Did you know these fun facts about grapes?

-Grapes are actually considered berries and on an average there are about 100 berries per bunch of grapes.

-Grapes come in three colors: green, red and blue-black.

-Vitis vinifera, the variety of grapes from which most varieties started, was first cultivated as early as 6000 B.C. in the region between the Black and Caspian Seas near northern Iran.

Grapes are rich in phytonutrients which include resveratrol, flavonoids, flavans and anthocyanins....

Resveratrol is a unique phytonutrient present in the skins of all three colors of grapes. It is known for antioxidant and anti-inflammatory properties and credited as the key source of the beneficial effects of drinking red wine.

Fresh grapes are no peel, no core, no hassle as a snack throughout the day:

-Toss grapes into your smoothie for an extra antioxidant boost.

-Layer yogurt with halved grapes and granola for a breakfast parfait.

-Enjoy a cluster of grapes with a sandwich, soup or salad.

-Upgrade your chicken salad by adding fresh grapes and some walnuts.

-Instead of ordering french fries, take along a bunch of fresh grapes.

-Freeze grapes for a cool treat.

-Add chopped grapes and nuts to light cream cheese to spread on crackers.

-Make your own snack plate with assorted grapes, cheeses, crachers and other fruits. 

(You are welcome to reproduce these grape recipes, but please credit the California Table Grape Commission.)


GRAPE AND WILD RICE STUFFING 

CASHEW CHICKEN SALAD 

QUICK-FIX CALIFORNIA PIZZA 

TROPICAL FRUIT SALAD 

FROSTY FRESH GRAPE POPS 

MANGO-GRAPE SALSA WITH CILANTRO & LIME 

PEANUT BUTTER & GRAPE MUFFINS 


Blueberry Recipes

Blueberries are true blue with their sweet, fruity flavor!

Research shows that blueberries contain natural compounds that may help prevent age-related diseases, including Alzheimer's and some forms of cancer.

Blueberries are a source of fiber and vitamin C.

+We analyzed the antioxidant activity of 100 foods and found blueberries to be one of the richest sources of all.

---Ronald Prior, Ph.D. USDA Arkansas Children's Nutrition Center

+We've found that blueberries and cranberries have something in common: they both contain proanthocyanidins, a substance we think may help prevent urinary tract infection.

---Amy Howell, Ph.D. Marucci Center for Blueberry and Cranberry Research, Rutgers University

Get More Blueberries Into Your Diet:

-For an almost-instant blueberry sauce, microwave fresh, frozen or drained canned blueberries with a spoonful of your favorite jam. Serve over frozen yogurt or rice pudding.

-Sprinkle blueberries over green salad.

-Add fresh blueberries to jello.

-Keep dried blueberries handy to add flavor and color to carrot salad, chicken salad or rice pilaf.

-Heat blueberries with maple syrup to pour over whole-grain pancakes or waffles.

-Create your own juice blend with blueberry juice plus apple, cranberry or pomegranate juice.

-See how many blueberries you can fit on top of a cupcake.

-In a glass, layer blueberries, yogurt and crushed cereal or granola.

-Mix up dried blueberries, your favorite cereal and some mini-pretzels in a zip-lock bag. 

(You are welcome to reproduce these blueberry recipes, but please credit the U.S. Highbush Blueberry Council.)


BLUEBERRY BREAD PUDDING 

BLUEBERRY BREAKFAST SALAD 

BLUEBERRY AND GORGONZOLA SALAD WITH MIXED GREENS 

BLUEBERRY–NECTARINE COBBLER 

DOUBLE BLUEBERRY SHORTCAKES 

BLUEBERRY GRANITÉ