Central Kansas Rocket - Week of May 10, 2015 - 5
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FAMILY FEATURES
idely recognized as portable and tasty, grapes
are an easy way to enjoy an extra serving of fruit.
But not only are grapes a super snack, they’re a
terrific fresh ingredient to enhance any meal.
Yes, with a burst of juicy flavor, fresh grapes can make
good-for-you foods taste even better. Vibrant color, crunch
and a light touch of sweetness make them an unexpected but
appealing addition to countless dishes.
These recipes show how grapes balance the distinct flavor
of Brussels sprouts; complement smoky mozzarella; provide
a palate-pleasing texture to tofu kabobs and complement the
global flavors of a Thai salad.
In addition to great taste and versatility, grapes are also
healthy. They are a natural source of antioxidants and other
polyphenols, which contribute to a healthy heart.
For more recipes featuring delicious and nutritious grapes,
visit www.grapesfromcalifornia.com.
Sweet Summery Snack
Frozen grapes are the perfect cool down when the weather
gets hot. Just rinse, pat dry and place in the freezer for
about 2 hours.
Shrimp Thai Salad
Tofu Grape Kabobs
Servings: 4
2–3 tablespoons minced jalapeno
2 tablespoons reduced-sodium soy sauce
2 teaspoons brown sugar
1 teaspoon grated ginger
1 pound firm tofu, cut into 12 chunks
2 cups green California grapes
2 cups steamed brown rice
2 tablespoons chopped cilantro
Heat grill to high.
In small bowl, mix jalapeno, soy sauce, sugar and
ginger, and toss. Add tofu and mix.
Thread tofu and grapes onto 4 skewers. Grill 2–4
minutes or until heated through.
Divide rice among 4 bowls, top with skewers and
sprinkle with cilantro.
Nutrition information per serving: 271 calories;
6 g fat (.8 g saturated fat); 20% calories from fat;
14 g protein; 42 g carbohydrate; 3.5 g fiber; 0 mg
cholesterol; 207 mg sodium.
A Handful of Health
One serving of grapes is 3/4 cup and has just
90 calories, no fat, no cholesterol and virtually
no sodium.
Grapes are a natural source of antioxidants
and other polyphenols, which help make grapes
a heart-healthy food.
They are an excellent source of vitamin K,
which is critical for healthy blood clotting, and
may play a role in bone health.
Grapes contribute to heart health by promoting
the relaxation of blood vessels to help maintain
healthy blood flow and function.
Sweet and Savory
Garlic Ginger Brussels Sprouts
and Grapes
Servings: 4 (1/2 cup each)
1 pound Brussels sprouts
2 tablespoons extra-virgin
olive oil
1 cup halved red California
grapes
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 cloves garlic, minced
2 tablespoons fresh ginger,
grated
2 teaspoons Dijon mustard
2 teaspoons honey
1 tablespoon balsamic vinegar
1/4 cup walnuts, coarsely
chopped
Cut off woody stem on each Brussels
sprout and remove any tough or bruised
outer leaves. Slice sprouts very thinly
to make mound of feathery ribbons.
Heat olive oil in large skillet over
medium-high heat. Add sprouts, grapes,
salt and pepper to skillet and saute
3–4 minutes. Reduce heat to medium
and add garlic, ginger, mustard, honey
and vinegar to pan. Continue to saute
approximately 1–2 minutes, until
sprouts are tender and bright green
in color.
Turn off heat and add walnuts to pan.
Gently mix to combine.
Nutrition information per serving:
210 calories; 12 g fat (1.3 g saturated
fat); 48% calories from fat; 6 g protein;
23 g carbohydrate; 5 g fiber; 0 mg
cholesterol; 236 mg sodium.
Servings: 4
3 cups shredded savoy
cabbage
2 cups bean sprouts, rinsed
1 1/2 cups green California grapes,
halved
1 large cucumber
1/4 cup lime juice
3 tablespoons rice wine vinegar
2 tablespoons brown sugar
3 tablespoons minced shallots
1 tablespoon safflower oil
1 red Thai chili, thinly sliced
1 1/2 cups cooked medium shrimp
3 tablespoons coarsely chopped
cilantro
3 tablespoons Thai basil, torn
Combine cabbage, bean sprouts and
grapes in large bowl. With vegetable
peeler, peel cucumber into long thin
strips and put on top.
In small bowl, combine lime juice,
vinegar, sugar, shallots, oil and chili.
Pour over vegetables and mix well.
Divide among 4 serving plates, top
with shrimp and sprinkle with cilantro
and basil.
Nutrition information per serving:
186 calories; 3.5 g fat (.2 g saturated
fat); 16% calories from fat; 14 g protein;
28 g carbohydrate; 4 g fiber; 0 mg
cholesterol; 146 mg sodium.
Grape and Smoked
Mozzarella Flatbread
Servings: 4
2 large wholegrain flatbreads
or naan (about 8 ounces)
1 1/4 cups grated smoked
mozzarella
3 cups arugula
1 cup sliced red, green and
black California grapes
1 tablespoon extra-virgin
olive oil
1 small clove garlic, minced
Salt
Freshly ground black pepper
Heat broiler to high.
Place flatbreads on baking sheet and
broil until crisp and lightly browned,
about 2 minutes. Turn and cover with
mozzarella. Broil until melted, about
2–3 minutes.
While mozzarella is melting, toss
together arugula, grapes, olive oil,
garlic, salt and pepper. Place on top
of flatbreads and cut into wedges.
Nutrition information per serving:
323 calories; 14.5 g fat (6 g saturated
fat); 38% calories from fat; 16 g protein;
37 g carbohydrate; 4 g fiber; 19 mg
cholesterol; 626 mg sodium.