Grapes: A Smart Food Choice

Eating well starts with making smart food choices. The evidence is clear: choosing a diet filled with a variety of whole foods can enhance lifelong health and vitality. Start by adding an assortment of fresh fruits and vegetables to your diet – at least five servings each day.

Include foods that appeal to your taste buds, like fresh grapes. Their sweet flavor and crisp texture make them a favorite snacking choice and meal ingredient. They are packed with important vitamins, minerals and phytonutrients that scientists believe may protect against heart disease, cancer and other age-related illness. Begin with recipes to jumpstart your healthy eating habits.

Selecting & Storing Grapes

Select colorful, plump clusters of grapes attached to pliable green stems.

Grapes are harvested when fully ripe, so they are ready to eat the minute you bring them home.

To maintain freshness, don’t rinse until ready to use.

Grapes will stay fresh for up to two weeks when stored in the refrigerator.

When ready to use, rinse, pat dry and serve.

A bunch of Good Ideas for Grape Cuisine

Breakfast

Your inviting and nourishing breakfast can include your favorite granola, topped with vanilla yogurt and a big handful of grapes.

Favorite Snack For Children

A favorite snack for your children that kids love to make and eat is to spread small flour tortillas with peanut butter. Then add a row of grapes across the middle. Roll up tightly and eat.

Picnic or Main Dish

Leftover rice, Quinoa can make a speedy picnic dish. Mix the rice, quinoa with plenty of grapes and toasted almond. Add sliced green onions and slivers of red bell pepper. Toss with bottled oriental dressing; serve in butter lettuce cups. Include chunks of cooked chicken or turkey for a main dish.

Create Your Signature Dish

Make it your own signature dish by adding grapes to homemade coleslaw, or your favorite deli coleslaw by mixing in sweet/tangy grapes and chopped fresh parsley just before serving.

For chicken, turkey or lamb curry, try some inventive accompaniments like bowls of grapes, chopped cilantro, finely chopped red onion and dry roasted cashews.

Refreshing Dessert

For a refreshing dessert that’s both lovely to look at and delicious, too is to use stemmed glasses by alternately adding layers of lemon or orange sorbet with colorful grapes into the glasses. Repeat the layers once or twice. Top off with a dollop of cool whip or whipped cream if desired.

Recipe: Mango – Grape Salsa with Cilantro and Lime

Grapes & Mangos - HopeNutriServices.com

Ingredients:

  • 2 ripe mangoes, peeled and diced
  • 2 cups halved seedless grapes (rinsed before slicing)
  • ¼ cup minced red onion
  • 2 tablespoons fresh lime juice
  • 1 jalapeno pepper, (or Scotch bonnet) seeded and minced
  • ¼ teaspoon salt (optional)

How to Make Salsa:

Combine all ingredients in a large bowl and mix well. Cover withPlastic wrap and refrigerate until ready to serve.

Makes 4 cups or 8- ½ cups servings

Note: This recipe can be served with grilled chicken, pork tenderloin, or fish such as salmon, sword or your own favorite fish.

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