This Moroccan grape and grilled chicken with grape vinaigrette combines immune boosting grapes with grilled chicken in a burst of flavors. Photo by: familyfeatures.com
June 10, 2020 10:36:11 AM
Boosting immune function through a healthy diet has become an important new focus for many people these days. One key dietary recommendation is to eat more fruits and vegetables each day to improve immune function and prevent heart disease and diabetes. When looking to guide your family to healthier snacks and meals or simply trying to mix up your at-home menu, success can be as simple as rethinking the ingredients you choose to use, including your favorite produce, such as grapes.
Grapes can be paired with other healthy foods to enhance flavor and nutrition, including dark leafy greens, cauliflower, broccoli, whole grains, legumes and lean proteins.
Fresh California grapes, for example, make for an ideal snack because they are tasty, healthy, hydrating and refreshing, but grapes can also be used to make good-for-you dishes that are also satisfying and delicious. 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 contain virtually no sodium.
Grapes are prized for their taste and crisp, juicy texture, but fresh grapes are also a heart-healthy, hydrating snack choice. Grapes contain more than 1,600 natural plant compounds, including antioxidants and other polyphenols, which help protect the health and function of the body's cells. Grapes can be paired with other healthy foods to enhance flavor and nutrition, including dark leafy greens, cauliflower, broccoli, whole grains, legumes and lean proteins
Try recipes like Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette, Spiced Chickpeas and Grapes with Yogurt, and Cauliflower Steaks with Grapes to pair heart-healthy grapes with other nutritious ingredients and add variety and fresh appeal in the kitchen.
Visit GrapesFromCalifornia.com for more nutritious family recipes.
MOROCCAN GRAPE AND GRILLED CHICKEN BOWLS WITH GRAPE VINAIGRETTE
1 cup Israeli couscous
2 tablespoons extra-virgin olive oil
1/2 cup carrots, thinly sliced
1/2 cup tomatoes, diced
1/2 cup parsley, leaves only
1 1/2 teaspoons ras el hanout (Moroccan spice blend)
1 teaspoon salt
2 chicken breasts (8 ounces each)
1 tablespoon harissa paste
1 tablespoon extra-virgin olive oil
1 teaspoon salt
1/4 cup green California grapes
1 lemon, juice only
1 preserved lemon, rind only
1/4 cup extra-virgin olive oil
2 tablespoons cilantro, chopped
Salt, to taste
Ground black pepper, to taste
1 cup red California grapes, halved
1/2 cup sliced almonds, toasted
Nutritional information per serving: 590 calories; 30 g protein; 44 g carbohydrates; 32 g fat (49% calories from fat); 4.5 g saturated fat (7% calories from saturated fat); 65 mg cholesterol; 720 mg sodium; 3 g fiber.
SPICED CHICKPEAS AND GRAPES WITH YOGURT
Prep time: 15 minutes
Cook time: 5 minutes
1 can (15 ounces) chickpeas, rinsed, drained and patted dry
1 cup California grapes
1 tablespoon peanut oil
1 1/2 teaspoons mustard seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1/4 teaspoon salt, divided
1pinch red pepper flakes
1 cup low-fat Greek yogurt
1 tablespoon lemon juice
1/2 teaspoon finely grated lemon zest
1/2 garlic clove, grated
2 tablespoons chopped cilantro
2 tablespoons thinly sliced scallions
Nutritional information per serving: 220 calories; 11 g protein; 31 g carbohydrates; 6 g fat (25% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 5 mg cholesterol; 280 mg sodium; 1 g fiber.
CAULIFLOWER STEAKS WITH GRAPES
Prep time: 10 minutes
Cook time: 30 minutes
1 large head cauliflower, leaves trimmed off
3 tablespoons extra-virgin olive oil, divided
2 teaspoons finely chopped rosemary
1/2 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper, divided
1 cup halved California grapes
1/4 cup chopped Castelvetrano olives
2 tablespoons chopped Italian parsley
2 tablespoons chopped, toasted pistachios
Nutritional information per serving: 210 calories; 5 g protein; 20 g carbohydrates; 14 g fat (60% calories from fat); 2 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 5 g fiber.