GRAPES
Guiding Stars rating: 3 stars
by Mary Snell, Director of Nutrition and Wellness, Marsh Supermarkets
Did you know that grapes of all colors—
red, black and green—are a natural
source of beneficial antioxidants, known
as polyphenols? Every part of the grape
including the skin, flesh and seeds,
contains these polyphenols which can
reduce the risk for certain cancers and
may help maintain a healthy heart.
And the benefits of grapes don’t stop there. Grapes are a quick,
convenient, economical and crowd pleasing snack. They add color, crunch
and a light touch of sweetness to meals. A ¾ cup serving of grapes
contains just 90 calories, no sodium or cholesterol and virtually no fat.
Helpful tips:
• Grapes are fully ripe when they arrive at the supermarket
• Look for plump, unwrinkled grapes firmly attached to stems
• Keep grapes unwashed and refrigerated in a plastic bag until ready to
use, then rinse with cold water and serve or add to recipes
• Freeze grapes for a tasty, low calorie snack
Healthy
Weight
Challenge
Tips
Ways to add more steps:
•Refill your coffee cup at the machine farthest from your workstation
•Designate 10 minutes of your lunch break for a quick walk
•Park in the far reaches of the parking lot
•Create a step competition with your co-workers; see who can get
the most steps in a day
Maple Roasted
Brussels Sprouts with
Chilean Grapes & Pecans
Recipe provided by the Chilean Fresh Fruit Association
1 pound Brussels sprouts, halved
2 cups fresh Chilean red seedless
grapes
1 tablespoon olive oil
1-2 tablespoons maple syrup
(depending on preferred
sweetness)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup pecans
2 ounces soft goat cheese,
crumbled
Preheat oven to 400°F. Place
Brussels sprouts and grapes in a
large bowl. In a small bowl, whisk
together olive oil, maple syrup,
salt and black pepper. Toss oil
mixture with sprouts and grapes.
Place mixture on a rimmed baking
sheet and roast for 20-30 minutes,
or until Brussels sprouts are
tender and grapes have begun to
shrivel. Let cool.
Meanwhile, heat a heavy duty
skillet over medium heat. Add
pecans and heat for 4 minutes,
or until browned and fragrant,
shaking the pan often to prevent
burning. Let cool. In a serving
bowl, toss together sprout-grape
mixture, toasted pecans and top
with goat cheese.
Yield: 4 servings.