Enjoy the goodness of grapes

Establishing a regular pattern of healthy snacks and meals from fresh, whole foods is essential to promoting good health.

Establishing a regular pattern of healthy snacks and meals made from fresh, whole foods is essential to promoting good health. Fresh grapes always make a great snack because they are tasty, healthy and portable. Yet grapes can also be used as an ingredient to make good-for-you dishes that are just as satisfying as they are healthy. According to an IFIC Food and Health survey, consumers are looking more and more to foods for health benefits, with cardiovascular health topping the list as the leading benefit sought. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and low in sodium. Pairing heart-healthy grapes with other healthy ingredients – including fish, legumes, whole grains and vegetables – offers a vast array of options for nutritious make-at-home dishes. In these recipes for Chicken Larb with Grapes, Trout with Grape and Lentil Salad, and Smashed Cucumber and Grape Salad, grapes add a juicy burst of flavor, vibrant color and crunch to deliver wholesome meals with bold flavors and fresh textures. For more meal inspiration for healthy eating, visit Grapesfromcalifornia.com.

Trout with Grape and Lentil Salad Servings: 4

3/4 cup green lentils, uncooked

21/2 cups water

2 tablespoons minced shallot

11/2 cups halved red California grapes

1/4 cup fresh chopped dill 1/4 cup chopped walnuts

2 tablespoons lemon juice

1 teaspoon lemon zest 1

tablespoon white balsamic vinegar

1 tablespoon, plus

2 teaspoons, olive oil, divided

1 cup arugula

1/2 teaspoon sea salt, divided

1/4 teaspoon pepper, plus additional, to taste, divided 4 trout fillets (4-6 ounces each), skin on

1/2 teaspoon lemon zest

In medium saucepan, combine lentils with water. Bring to boil then reduce heat to simmer; cover and cook 15 minutes. Turn off heat and allow lentils to steam 5 minutes; drain and let cool. In medium bowl, combine lentils, shallot, grapes, dill, walnuts, lemon juice, lemon zest, vinegar, 1 tablespoon olive oil, arugula, 1/4 teaspoon salt, and pepper, to taste; set aside. Heat oven to broil. Move rack to highest position. Sprinkle trout fillets with lemon zest, remaining salt and 1/4 teaspoon pepper; brush with remaining olive oil. Broil trout 4-5 minutes. Serve with lentil salad.

Nutritional information per serving:

480 calories; 40 g protein; 36 g carbohydrates; 20 g fat (38% calories from fat); 3 g saturated fat (4% calories from saturated fat); 80 mg cholesterol; 380 mg sodium; 10 g fiber.