Featured Food of the Month: Grapes

Grapes are near the top of everyone’s favorite list of snacking fruits. They’re sweet, portable, and they’re also surprisingly nutritious.

FEATURED FOOD of the MONTH – GRAPES

(This feature was formerly known as Food of the Week)

No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they’re also surprisingly nutritious. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds!

Check out the nutrition benefits from this little fruit, which is part of the berry family:

Grapes contain several powerful antioxidants, are anti-inflammatory and anti-aging, and have anti-cancer properties.
They are good for your heart as they appear to help lower blood pressure and may assist with keeping your cholesterol and blood sugar in check.
PLUS … they are good for your eyes, brain, bones AND promote healthy immune function.

Add grapes to salads, snack on them whole, or if you are in a gourmet mood, saute them with a little honey and balsamic vinegar to make an agrodolce to serve with fish, steak, or chicken.

NOTE: Consuming a 1-cup serving of grapes is not likely to cause a large increase in blood sugar, but like all fruits, grapes DO contain carbohydrates and can raise blood sugar if not eaten in moderation.

Recipe of the Week:

CHICKEN WALDORF SALAD
(Makes 2 lunch-sized servings)

⅓ cup (35 grams) raw walnut halves
⅓ cup (50 grams) plain Greek yogurt (add a little extra mayo to make this non-dairy)
2 tbsp mayonnaise (avocado oil preferred)
2 tsp Dijon mustard
1 tsp honey
¼ tsp salt
¼ tsp ground pepper
4 oz. (115 grams) shredded cooked chicken (or substitute protein of choice)
1 tart apple, such as Granny Smith, chopped
1 cup seedless red grapes, halved
6-8 large leaves lettuce

Preheat the oven to 350ºF/175ºC. Spread the nuts on a baking sheet and toast in the oven for 5-8 minutes, until they are lightly toasted. Cool and then crumble the nuts into smaller pieces.

In a medium bowl, combine the Greek yogurt (if using), mayonnaise, mustard, honey, salt, and pepper.

Toss in the chicken, apple chunks, and grapes and make sure they are well coated with the dressing.

Line two plates with 3-4 lettuce leaves each. Divide the salad mixture among the plates. Enjoy!

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Good news!

Because planning ahead is so essential, yet often difficult to adopt and maintain, I created an eBook called Fast & Easy Meal Prep Recipes to help you get over those first hurdles.

Inside you’ll find mouthwatering make-ahead recipes for:
- Breakfast
- Lunch
- Dinner
- Snacks (this section might be my favorite!)

Download it here!

For all my Featured Food Posts in one place, head here (scroll down after reaching the page).

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REFERENCE:

www.healthline.com/nutrition/benefits-of-grapes

Categories: Food of the Week