By Kristin Feiler, culinary medicine dietitian at Rady Children’s Hospital Orange County (Rady Children’s)
Looking for a fun summer kitchen activity that’s as educational as it is delicious? These homemade gummies are a fun way for families to enjoy the natural colors and flavors of real fruit—without artificial colors or flavors.
While whole fruit remains the best choice for everyday snacking, providing fiber along with essential vitamins, minerals, and antioxidants, these gummies offer a creative way to explore fruit and make time in the kitchen more enjoyable.
The importance of eating the rainbow
Have you ever wondered why strawberries are red or blueberries are blue? These colors come from naturally occurring plant compounds called phytonutrients. Beyond creating vibrant colors, phytonutrients provide beneficial antioxidants that support overall health.
Eating a variety of colorful fruits and vegetables helps provide a wide range of vitamins, minerals, and phytonutrients that contribute to a balanced diet.
Fiber first and foremost
Summertime calls for fun in the sun, family road trips, and plenty of activities. During this season, when schedules can become a bit irregular, having easy-to-pack snacks that are both nutritious and delicious is key to a successful summer. With the addition of Sunfiber®, these gummies provide an extra boost of fiber to help support your child’s gut health and promote regularity while you’re on the go.
How can my child help?
Children of all ages can participate in the kitchen when activities are matched to their developmental stage, and an adult provides supervision.
Ages 2–3 Years
- Wash hands before cooking.
- Help choose the fruit juice flavor.
- Pour pre-measured ingredients into the saucepan with assistance.
- Place silicone molds on the baking sheet.
- Name the different fruit colors.
Ages 4–5 Years
- Measure ingredients with supervision.
- Sprinkle the gelatin over the juice.
- Stir ingredients before heating.
- Help fill the molds with assistance.
- Count the gummy bears after they have set.
Ages 6–8 Years
- Measure ingredients independently.
- Read the recipe directions aloud.
- Whisk the mixture while an adult supervises the stovetop.
- Carefully pour the warm mixture into the molds.
- Help clean up after cooking.
Ages 9–12 Years
- Prepare much of the recipe with adult supervision.
- Experiment with different fruit juice combinations.
- Learn about the vitamins and phytonutrients found in colorful fruits.
- Double or halve the recipe to practice math skills.
- Help younger siblings participate safely.
Teens (13+ Years)
- Prepare the recipe independently.
- Create new flavor combinations using different 100% fruit or vegetable juices.
- Teach younger siblings safe kitchen skills.
- Make a batch for healthy snacks throughout the week.
How to: Experimenting in the kitchen
Working with gelatin
In this recipe, you and your child will be working with gelatin. During this process, you will want to let the gelatin “bloom.” You may hear other recipes tell you to let the gelatin “bloom.” Blooming simply means allowing the gelatin to absorb liquid before heating. This helps it dissolve smoothly and evenly, preventing lumps and ensuring your gummies have the perfect texture.
One important tip: never boil gelatin. High heat can damage the proteins that give gelatin its gelling power. If the gelatin boils, it may not set properly, leaving you with a runny mixture instead of firm gummies.
Explore color mixing with nature
Making these gummies is a fun opportunity to introduce children to color mixing using the natural colors of fruits and vegetables.
Before starting, you may want to consider asking your child to predict what might happen when two fruit colors are combined. What color will strawberries and mango make? What about blueberries and spinach? As each batch is prepared, compare the results with the original predictions and talk about how different fruits create different shades.
For an extra challenge, create layered gummies by pouring one color into the molds and chilling it for about 10–12 minutes before carefully adding a second color on top. Children can design their own color combinations while discovering how layering keeps each color distinct.
Natural ingredients create a beautiful rainbow of possibilities. Strawberries and raspberries produce vibrant reds, mangoes and carrots make bright oranges, spinach and kiwi create greens, while blueberries and blackberries produce deep purples. Blue is one of the trickiest colors to make naturally, but blue spirulina powder creates a vivid blue without changing the flavor.
Encourage children to experiment with different fruits and vegetables to see the unique colors they create. It’s a hands-on way to explore science, creativity, and healthy ingredients—all while making a colorful treat together.
Choosing and filling molds
Silicone molds are a great choice because gummies release easily, cleanup is simple, and they come in a variety of fun shapes. Let children pick their favorite designs to make the activity even more engaging.
To fill the molds, use the dropper included with many silicone molds, a squeeze bottle, or a resealable plastic bag with a small corner snipped off. Filling the molds slowly helps create neat, evenly shaped gummies.
Storing your gummies
Store gummies in an airtight container in the refrigerator for up to five days. They make a fun addition to lunchboxes, an after-school snack, or a naturally sweet treat any time of day.
Rainbow Gummy Bear Recipe
Ingredients
- 1 cup 100% fruit juice
- 3 tablespoons honey or maple syrup
- 2 teaspoons Sunfiber® (PHGG)
- 3 tablespoons unflavored gelatin (or vegan gelatin)
Nutrition Information
- Serving Size: 10 gummy bears
- Fiber: 1 gram per serving
Instructions
- In a small saucepan, combine the fruit juice and honey (or maple syrup). Heat over low heat until the honey is dissolved. Do not boil.
- Whisk in the Sunfiber® until it is completely dissolved (about 15–30 seconds).
- Remove the pan from the heat.
- Gradually sprinkle in the gelatin while whisking continuously until it is fully dissolved and the mixture is smooth.
- Place silicone gummy molds on a baking sheet for easy transport.
- Pour the mixture immediately into the molds. Do not let it cool before pouring.
- Refrigerate for 20–30 minutes, or until the gummies are firm.
- Remove from the molds and store in an airtight container in the refrigerator for up to one week.
*Adding the Sunfiber before the gelatin gives the smoothest texture and ensures the prebiotic fiber is evenly distributed throughout every gummy.
* Choose your favorite 100% fruit juice to create different colors:
- Red: Strawberry or Watermelon
- Orange: Orange
- Yellow: Pineapple
- Green: Kiwi
- Blue: Blueberry
- Purple: Blackberry
