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Home Food & Tap

Make Healthy Easy with Grapes

sierrarecmagazine by sierrarecmagazine
October 3, 2022
in Food & Tap, Lifestyle
15 1
0
Salmon Grapes dish
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(Family Features) If you’re like many Americans who put a priority on well-being, choosing simple yet healthy snacks and ingredients is an easy first step. For example, grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track.

The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.

As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color – plus a healthy boost – that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon and skin health.

Crunchy Salad Pizza on Cauliflower Crust is a simple way to get your fruits and veggies in a fun, tasty recipe. When it’s time for a filling yet nutritional dinner, Warm-Spiced Chickpeas and Couscous with Grapes and Arugula makes for an ideal vegetarian meal. Plus, this easy-to-make dish includes 8 grams of fiber to help support colon health.

Grapes and seafood are a classic combination, and this Roasted Salmon and Grapes with Pistachios Over Fresh Greens is no exception. A perfect dish for family dinners or inviting guests for a meal, it offers antioxidants and other polyphenols from grapes along with healthy omega-3 fats from fish.

Whatever your path to health, eating well and encouraging healthy habits can be deliciously easy with the benefits of grapes. Find more health benefits and good-for-you recipe ideas at GrapesFromCalifornia.com.

Grapes and Your Skin

While naturally hydrating and delivering beneficial antioxidants and other polyphenols, grapes also offer more: they may help support healthy skin even when exposed to UV light. In a study conducted by the University of Alabama, subjects consuming 2 1/4 cups of grapes every day for two weeks showed increased resistance to sunburn and reduced markers of UV damage in skin cells.

Caulifower crust salad pizza

Crunchy Salad Pizza on Cauliflower Crust


Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4

1 frozen cauliflower pizza crust (11 ounces)
1 tablespoon, plus 4 teaspoons, extra-virgin olive oil, divided
2 medium carrots, peeled and trimmed
1 medium fennel bulb, quartered and trimmed
1 medium yellow bell pepper, halved and trimmed
1/2 medium red onion
16 black California grapes, halved
1 cup canned or cooked chickpeas, drained and rinsed, divided
2 tablespoons finely chopped fresh parsley
2 tablespoons pesto
salt, to taste
freshly ground black pepper, to taste
1 ounce fresh goat cheese, crumbled

Heat oven to 400 F. Place frozen crust on large, parchment-lined baking sheet and brush top lightly with 2 teaspoons olive oil. Bake until crust is lightly golden, about 10 minutes. Transfer to cutting board and cut into quarters.

Using mandolin, peeler or large, sharp knife and cutting board, thinly slice carrots, fennel, bell pepper and onion. Transfer to mixing bowl and add grapes and 1/2 cup chickpeas. Add parsley, pesto and 1 tablespoon olive oil; toss well. Season with salt and pepper, to taste.

Using fork, coarsely mash remaining chickpeas and remaining oil; spread among pieces of crust. Mound grape-vegetable mixture on top. Dot with goat cheese and serve.

Nutritional information per serving: 490 calories; 9 g protein; 66 g carbohydrates; 22 g fat (40% calories from fat); 4 g saturated fat (7% calories from saturated fat); 30 mg cholesterol; 380 mg sodium; 4 g fiber.

Salmon Grapes dish

Roasted Salmon and Grapes with Pistachios Over Fresh Greens


Prep time: 15 minutes
Cook time: 7-8 minutes
Servings: 4

4 wild sockeye or coho salmon fillets (about 5 ounces each)
3 tablespoons extra-virgin olive oil, divided
salt, to taste
freshly ground black pepper, to taste
1/3 cup dry white wine
1 cup green California grapes
1/4 cup shelled, unsalted pistachios, coarsely chopped
2 tablespoons finely chopped Italian parsley
5 ounces baby spinach
1/4 red onion, thinly sliced
1 tablespoon white wine vinegar

Heat oven to 400 F. Lightly oil shallow, 9-by-13-inch baking dish.

Pat fish dry and place skin side down in pan. Brush fillets lightly with 1 tablespoon olive oil and sprinkle with salt and pepper, to taste. Pour wine in pan, scatter grapes around and sprinkle pistachios and parsley on fish.

Roast salmon 7 minutes for medium-rare; 8 minutes for medium.

In large bowl, toss spinach, onion, remaining oil and vinegar. Season with salt and pepper, to taste; toss again and divide among four plates.

Place fish on top of greens. Spoon roasted grapes around fish.

Nutritional information per serving: 360 calories; 31 g protein; 12 g carbohydrates; 19 g fat (48% calories from fat); 3 g saturated fat (8% calories from saturated fat); 65 mg cholesterol; 105 mg sodium; 2 g fiber.

Chickpea and grapes salad

Warm-Spiced Chickpeas and Couscous with Grapes and Arugula


Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

2 tablespoons extra-virgin olive oil
1 small onion, chopped
1 1/2 teaspoons ground cumin
1/2 teaspoon kosher salt, plus additional, to taste, divided
1/8 teaspoon ground allspice
1 cup Israeli pearl couscous
3/4 teaspoon ground turmeric
1 1/2 cups water
1 can (15 ounces) no-salt-added chickpeas, drained
1 cup red California grapes, halved
2 tablespoons chopped fresh cilantro or parsley
freshly ground black pepper, to taste
4 cups lightly packed baby arugula
lemon wedges

In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.

Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.

Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.

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Source: California Table Grape Commission

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sierrarecmagazine

Publisher of Sierra Rec Magazine. An avid hiker and explorer of mountain lifestyle and adventure. I love to discover new trails, hike along rivers and hang a hammock along the shores of a mountain lake. I often great people on the trail and have found some of my favorite places from the advice of people I meet in the Wilderness. I love the sierra and just like sharing what I know.

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      • Yosemite Lodging
      • 25 Best Yosemite Hikes
      • Yosemite Routes / Travel
      • Mountain Passes in Yosemite
      • Yosemite High Sierra Camps Open Again in 2023
    • Explore Lassen Volcanic National Park
      • Lassen Volcanic National Park – 1 Day Itenerary
      • Kings Creek Falls – Lassen Volcanic National Park
      • Hiking Lassen Volcanic National Park
      • Snowshoeing Lassen Volcanic National Park
    • Explore Kings Canyon National Park
    • Explore Sequoia National Park
      • Sequoia National Forest Trails and Camping Sites
      • Plan your 2023 Sequoia and Kings Canyon National Park Backpacking Trips
      • Exploring Mineral King Valley – Sequoia National Park
      • Mineral King Day Hikes Sequoia National Park
      • Day Hiking grant grove trails in Sequoia National Park
      • Day hiking Giant Forest & Lodgepole in Sequoia National Park
      • Day Hiking Cedar Grove trails Sequoia National Park
    • Explore Death Valley National Park
      • Day Hiking Death Valley National Park
      • Discover Darwin Falls in Death Valley National Park
  • Wilderness Adventure
    • Explore Carson Iceberg Wilderness
      • Wolf Creek – Carson Iceberg Wilderness
      • Deep in the Canyons of the Carson Iceberg Wilderness
      • WOLF CREEK TRAIL | CARSON ICEBERG WILDERNESS
      • NOBEL LAKE HIKE VIA NOBEL CANYON
      • Highland Lakes – Stanislaus National Forest
    • Explore Mokelumne Wilderness
      • Backpacking Trails Mokelumne Wilderness
    • Explore Desolation Wilderness
      • Backpacking Desolation Wilderness
      • Lakes of Desolation
      • Trails of Desolation
      • Desolation Wilderness Trailhead and Mileage
    • Exploring Hoover Wilderness
      • Top 6 Bridgeport Day Hiking Trails & Destinations
      • Discover Green Creek Canyon
      • 20 Lakes Basin – Hoover Wilderness
      • Explore Gardisky Lake
    • Explore Ansel Adams Wilderness
      • The Best Backpacking Destinations in Ansel Adams Wilderness
      • Explore Parker Lake
    • Explore John Muir Wilderness
      • Top 10 Backpacking Trails John Muir Wilderness
    • Emigrant Wilderness
    • Explore Granite Chief Wilderness
    • Explore Golden Trout Wilderness
    • Jennie Lakes Wilderness
  • Destinations
    • Explore Lake Tahoe Reno
      • Explore & Visit South Lake Tahoe
      • Explore North Lake Tahoe
      • Explore Reno
      • Visit and Explore Virginia City
      • Explore Desolation Wilderness
      • Lake Tahoe Ski Resorts Guide
      • Guide to Hiking Meiss Country in Lake Tahoe
      • Chickadee Ridge
      • Echo Summit Recreation
    • Explore The Carson Valley
    • Explore Bridgeport
    • Explore Alpine County
      • Lodging and Accommodations Alpine County California
    • Explore Mammoth Lakes California
      • Hiking/ Backpacking From Reds Meadow
    • Explore Calaveras County
      • Kid-Friendly Summer Adventure in Calaveras County
    • Explore Plumas and Lassen Counties
      • FEATHER FALLS NATIONAL RECREATIONAL TRAIL – PLUMAS NATIONAL FOREST
    • Explore Tuolumne County
      • 15 Great Outdoor Destinations and Trails in Toulumne County
    • Explore Bass Lake
      • Bass Lake Hiking Trails
      • Bass Lake Bike Trails
    • Yuba River Outdoor Recreation
    • Donner Summit Recreation
  • Sierra REC Now
    • Adventure Guides
    • Sierra Scenic Routes
      • California Sno-Parks
      • Drives & Drivers
    • Lifestyle Features
    • Active Aging Lifestlye
    • Health & Wellness
    • Food and Recipes
    • West Region Climate News

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