Healthy dinner recipes featuring grapes

FAMILY FEATURES — If you’re like many Americans who put a priority on well-being, choosing simple yet healthy snacks and ingredients is an easy first step. For example, grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track.

The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.

As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color — plus a healthy boost — that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon and skin health.

Whatever your path to health, eating well and encouraging healthy habits can be deliciously easy with the benefits of grapes. Find more health benefits and good-for-you recipe ideas at GrapesFromCalifornia.com.

Crunchy Salad Pizza

on Cauliflower Crust

Prep time: 20 minutes

Cook time: 10 minutes

Servings: 4

1 frozen cauliflower pizza crust (11 ounces)

1 tablespoon, plus 4 teaspoons, extra-virgin olive oil, divided

2 medium carrots, peeled and trimmed

1 medium fennel bulb, quartered and trimmed

1 medium yellow bell pepper, halved and trimmed

1/2 medium red onion

16 black California grapes, halved

1 cup canned or cooked chickpeas, drained and rinsed, divided

2 tablespoons finely chopped fresh parsley

2 tablespoons pesto

salt, to taste

freshly ground black pepper, to taste

1 ounce fresh goat cheese, crumbled

Heat oven to 400 degrees Fahrenheit. Place frozen crust on large, parchment-lined baking sheet and brush top lightly with 2 teaspoons olive oil. Bake until crust is lightly golden, about 10 minutes. Transfer to cutting board and cut into quarters.

Using mandolin, peeler or large, sharp knife and cutting board, thinly slice carrots, fennel, bell pepper and onion. Transfer to mixing bowl and add grapes and 1/2 cup chickpeas. Add parsley, pesto and 1 tablespoon olive oil; toss well. Season with salt and pepper, to taste.

Using fork, coarsely mash remaining chickpeas and remaining oil; spread among pieces of crust. Mound grape-vegetable mixture on top. Dot with goat cheese and serve.

Nutritional information per serving: 490 calories; 9 g protein; 66 g carbohydrates; 22 g fat (40% calories from fat); 4 g saturated fat (7% calories from saturated fat); 30 mg cholesterol; 380 mg sodium; 4 g fiber.

Roasted Salmon and Grapes with Pistachios Over Fresh Greens

Prep time: 15 minutes

Cook time: 7-8 minutes

Servings: 4

4 wild sockeye or coho salmon fillets (about 5 ounces each)

3 tablespoons extra-virgin olive oil, divided

salt, to taste

freshly ground black pepper, to taste

1/3 cup dry white wine

1 cup green California grapes

1/4 cup shelled, unsalted pistachios, coarsely chopped

2 tablespoons finely chopped Italian parsley

5 ounces baby spinach

1/4 red onion, thinly sliced

1 tablespoon white wine vinegar

Heat oven to 400 degrees Fahrenheit. Lightly oil shallow, 9-by-13-inch baking dish.

Pat fish dry and place skin side down in pan. Brush fillets lightly with 1 tablespoon olive oil and sprinkle with salt and pepper, to taste. Pour wine in pan, scatter grapes around and sprinkle pistachios and parsley on fish.

Roast salmon 7 minutes for medium-rare; 8 minutes for medium.

In large bowl, toss spinach, onion, remaining oil and vinegar. Season with salt and pepper, to taste; toss again and divide among four plates.

Place fish on top of greens. Spoon roasted grapes around fish.

Nutritional information per serving: 360 calories; 31 g protein; 12 g carbohydrates; 19 g fat (48% calories from fat); 3 g saturated fat (8% calories from saturated fat); 65 mg cholesterol; 105 mg sodium; 2 g fiber.


Chickpeas and

Couscous with Grapes and Arugula

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 4

2 tablespoons extra-virgin olive oil

1 small onion, chopped

1 1/2 teaspoons ground cumin

1/2 teaspoon kosher salt, plus additional, to taste, divided

1/8 teaspoon ground allspice

1 cup Israeli pearl couscous

3/4 teaspoon ground turmeric

1 1/2 cups water

1 can (15 ounces) no-salt-added chickpeas, drained

1 cup red California grapes, halved

2 tablespoons chopped fresh cilantro or parsley

freshly ground black pepper, to taste

4 cups lightly packed baby arugula

lemon wedges

In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.

Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.

Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.


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