Good Eats with Grapes

Make heart-healthy menu with fla­vor­ful fruit

Escalon Times - - LIVING -

Heart-healthy foods can play a role in healthy aging. Whether you en­joy them by the hand­ful as a re­fresh­ing snack or use them to add color, crunch and a touch of sweet­ness to a meal, grapes are a heart-healthy op­tion that make eat­ing bet­ter easy.

Grapes of all col­ors – red, green and black – are a nat­u­ral source of ben­e­fi­cial an­tiox­i­dants and other polyphe­nols. At just 90 calo­ries per serv­ing, they also con­tain no fat, no choles­terol and vir­tu­ally no sodium.

With a juicy burst of fla­vor, grapes show how sim­ple it can be to make good-for-you-dishes that also taste great. Even though Cal­i­for­nia grapes are a snack­ing sta­ple in most kitchens, you may not re­al­ize how ver­sa­tile they can be for cook­ing. For ex­am­ple, grapes add a sweet touch to a crunchy yo­gurt salad and com­ple­ment the bold spice on a skewer of grilled shrimp. Fresh, fla­vor­ful grapes even put a tangy, fresh twist on a sooth­ing glass of iced tea.

Find more de­li­cious recipes to make healthy eat­ing easy at Grapes­fromCal­i­for­nia.com.

Zahtar Shrimp and Grape Kabobs

Serv­ings: 6 2 ta­ble­spoons zahtar 1 clove gar­lic, minced 1 tea­spoon chopped fresh thyme 2 ta­ble­spoons white bal­samic vine­gar 1 tea­spoon honey 1/8 tea­spoon sea salt 1/8 tea­spoon pep­per 2 ta­ble­spoons ex­tra-vir­gin olive oil 36-40 large shrimp (about 2 pounds), shelled

and de­veined 1 cup whole green Cal­i­for­nia grapes 1 cup whole red Cal­i­for­nia grapes In medium bowl, com­bine zahtar, gar­lic, thyme, vine­gar, honey, salt, pep­per and olive oil. Whisk to com­bine. Add shrimp and toss to coat. Cover and re­frig­er­ate at least 30 min­utes or up to 4 hours.

Thread shrimp and grapes onto skew­ers. Heat grill or grill pan to medium-high.

Grill skew­ers, turn­ing once, un­til shrimp are lightly charred and cooked through and grapes are caramelized but firm, about 2-3 min­utes per side.

Nu­tri­tional in­for­ma­tion per serv­ing: 190 calo­ries; 20 g pro­tein; 12 g car­bo­hy­drate; 6 g fat (28% calo­ries from fat); 1 g sat­u­rated fat (5% calo­ries from sat­u­rated fat); 180 mg choles­terol; 870 mg sodium; 1 g fiber.

Sa­vory Yo­gurt with Grape and Cu­cum­ber Salad

Serv­ings: 4 Dukkah: 1/3 cup raw cashews 1/3 cup hazel­nuts 1/4 cup sesame seeds 2 ta­ble­spoons cumin seeds 2 ta­ble­spoons co­rian­der

seeds 2 ta­ble­spoons dried

thyme 1/2 tea­spoon salt Yo­gurt: 3 cups plain, non­fat Greek

yo­gurt 1/2 cup green Cal­i­for­nia

grapes, halved 1/2 cup red Cal­i­for­nia grapes,

halved 1 cup English cu­cum­ber,

diced 1 ta­ble­spoon minced shal­lot 1 ta­ble­spoon ex­tra-vir­gin

olive oil 1 ta­ble­spoon white bal­samic

vine­gar salt, to taste pep­per, to taste 4 ta­ble­spoons dukkah 1 tea­spoon lemon zest To make dukkah: Heat oven to 350 F. Spread cashews and hazel­nuts on bak­ing sheet and toast 6-8 min­utes. Trans­fer to food pro­ces­sor and set aside. In skil­let over medium heat, toast sesame seeds, cumin seeds and co­rian­der seeds un­til fra­grant, 1-2 min­utes, then trans­fer to food pro­ces­sor. Add dried thyme and salt. Pulse mix­ture un­til coarsely ground. Makes about 1 cup that can be stored in an air­tight con­tainer.

Di­vide yo­gurt into four 3/4-cup por­tions. In small bowl, com­bine grapes, cu­cum­ber, shal­lots, olive oil, vine­gar, salt and pep­per. Toss to com­bine. Top each bowl of yo­gurt with 1/2 cup grape mix­ture, 1 ta­ble­spoon dukkah and sprin­kle of lemon zest.

Nu­tri­tional in­for­ma­tion per

serv­ing: 220 calo­ries; 19 g pro­tein; 18 g car­bo­hy­drate; 8 g fat (33% calo­ries from fat); 1.5 g sat­u­rated fat (6% calo­ries from sat­u­rated fat); 10 mg choles­terol; 140 mg sodium; 2 g fiber.

Sparkling Hi­bis­cus Tea with Grapes and Mint

Serv­ings: 8 6 cups wa­ter, di­vided 1 ta­ble­spoon honey 6 hi­bis­cus tea bags 2 cups green Cal­i­for­nia grapes,

di­vided 10 mint leaves 1 navel or­ange, sliced ice 16 ounces sparkling wa­ter Us­ing tea ket­tle or saucepan, bring 3 cups wa­ter and honey to boil. Add tea bags, turn off heat and steep 6-8 min­utes. Re­move tea bags and al­low re­main­ing liq­uid to cool 15 min­utes.

In mar­tini shaker or bowl, mud­dle 1 cup grapes with mint leaves. Add mud­dled grape and mint mix­ture to 48-60 ounce pitcher along with re­main­ing wa­ter and or­ange slices. Stir in hi­bis­cus tea mix­ture. Re­frig­er­ate at least 30 min­utes. Strain be­fore serv­ing.

To serve, add ice to 8-ounce glass. Top with 3-4 grapes, 2 ounces sparkling wa­ter and hi­bis­cus tea mix­ture. Nu­tri­tional in­for­ma­tion per serv­ing: 70 calo­ries; 1 g pro­tein; 16 g car­bo­hy­drate; 10 mg sodium; 1 g fiber.

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