Grapes are not only delicious but highly nutritious, too—they contain powerful antioxidants that can reduce the damage caused by free radicals, helping to prevent cancer and slow the aging process. When choosing grapes, opt for the red or purple varieties for the best nutritional value—they contain higher amounts of the antioxidant resveratrol than green grapes. In addition to these benefits, grapes help to keep arteries clean, reduce inflammation, and promote eye and kidney health.
Roasted Grapes and Rice
2 cups red seedless grapes
1 shallot, thinly sliced
1 cup cooked rice (wholegrain Basmati or wild rice)
1/2 cup toasted walnuts or pecans
2 tablespoons chopped fresh sage leaves
1 tablespoon olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste
Preheat oven to 400°. Toss the grapes and shallot with 2 teaspoons of olive oil. Transfer to a baking sheet that's been lined with parchment paper and roast for about 20 minutes, or until the grapes are softened. Transfer the grapes and shallot to a large bowl. Add rice, walnuts, remaining oil, vinegar, and sage and gently toss, careful not to smash the grapes. Season with salt and pepper to taste.
Great Grape Spread
1 Tablespoon chia seeds
1 cup purple seedless grapes
1/2-1 Tablespoon honey or 1/8 teaspoon stevia
1/2 Tbsp water* if required
Blend chia seeds in Vitamix or small food processor until they become a powder. Pour the chia powder into a separate container and then blend the grapes and sweetener until smooth. If the mixture is too thick, add 1/2 tablespoon of water. Then pour in the chia powder and pulse until mixed. Spoon the mixture into a Mason jar and refrigerate for at least 30 minutes before eating. This spread is delicious in place of jam or as a condiment for main dishes.