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Fruit-n-Rice Salad


It’s all about the brown rice today! As a side dish, brown rice is a super healthy food to include in your families diet.  Brown rice has more fiber, less carbs, and more nutrients than white rice.  However, kids who grow up on white rice may have a hard time making the transition.  And what good is a healthy food, unless you eat it!

brown rice vs white rice

The kids have always gone for dishes that incorporate their favorite fruits. That’s why this rice salad is a winner!  You don’t need white rice to make it delicious.  The juices from the fruit give the rice that flavor that the kids already love.

fruit n rice salad for kids


While it’s true that brown rice takes more time that white rice to cook, you can make it in big batches and freeze it in a freezer safe bag.  This will keep for up to 6 months!  When reheating it, add 1-2 tablespoons of water per every cup of rice and put it in the microwave, or in a saucepan on the stove top.

fruit rice

This rice salad is a perfect compliment to a balanced dinner.   Dinner idea: Serve with green beans and chicken. fruit and rice dinner


Fruit-N-Rice Salad

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Course: Side Dish
Cuisine: American
Keyword: dairy free, fruit, gluten-free, low fat, rice, salad, vegetarian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 259kcal


  • 1 cup brown rice, raw
  • 1 cup pineapple
  • 1 cup grapes
  • 2 medium tangerine (mandarin orange)


  • Cook brown rice according to package directions.
  • Drain pineapple juice and pour over rice.
  • Add pineapple chunks to rice.
  • Slice grapes in half. Peel and section tangerines.  Combine all together.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 259kcal | Carbohydrates: 59g | Protein: 4g | Fat: 2g | Sodium: 4mg | Fiber: 3g | Sugar: 20g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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i really like the spinach in the lasagna idea. i just need to learn to make some good lasagna now! my kids like fruit a lot, but not sure if they would eat it with the rice. they would be picking the fruit out and i would be left with a bunch of un eaten rice. or at least that is my prediction!
every time i come to your blog you amaze me with everything you do. you are awesome.