Grape Nutrition and Salad recipe

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Grape Nutrition

One cup of grapes, with about 100 calories, provides more than a quarter of the daily recommended values of vitamins K and C. Grape seeds, which are edible, are chock-full of antioxidants. Choose organically grown! Grapes are often grown with a lot of harmful chemicals.

Grapes also:

1) Prevent heart disease. A study from the Journal of Nutrition showed that eating fresh grapes could prevent the accumulation of harmful oxidized cholesterol and atherosclerotic lesions. This means less coronary heart disease from plaque build up on the walls of your arteries. The polyphenol called “resveratrol” in the grape skin breaks down bad cholesterol. It can also be found in grape juice, grape jelly, and wine.

2) Fight illness. Grapes are high in another polyphenol called “tannin.” Canadian scientists discovered that tannin eliminated disease-forming viruses in test tubes; tannins move into the intestinal tract and protect from viruses and tumors alike. Fight cancer. Grapes have a high level of caffeic acid. Caffeic acid helps fight cancer. Read more about this in Johanna Brandt’s book, The Grape Cure.

3) Prevent brain damage from strokes. Studies from the University of Missouri-Columbia show that grapes prevent brain damage in the event of a stroke.

4) Boost brain activity. Grapes have a significant amount of potassium and increase brain activity.

5) Boost metabolism. Grapes have a light laxative effect that boosts metabolism. A handful of grapes can do wonders for dieting.

6) Increase calorie burning. As grapes clean out your cholesterol and intestines and strengthen your heart, they increase your blood flow and help with calorie burning. They compliment workouts very well.

7) Enhance endurance. Grapes flush the system out and make it more active for longer; don’t worry about exhausting yourself as quickly with your workout when you have grapes on your side!

8) Helps stave off tuberculosis. Patients in the first stage of tuberculosis are told to include a higher amount of grapes in their diet.

9) Grapes are mostly water. Grapes are anywhere from 65-85% water, which means low calories and high hydration. *Of course, it’s fair to mention one cautionary factor about grapes: they’re no good for a mouth with cavities. Make sure to rinse your mouth out with mouth wash after consumption, especially if you have cavities for the grape juice to eat away at.

Healthy Recipe: Grilled Shrimp and Grape Salad

Makes 4 servings

Dressing

2 tbsp Champagne or white balsamic vinegar

2 tsp olive oil

¾ tsp Dijon mustard

¼ tsp salt

½ tsp ground pepper

Salad

cooking spray

1 pound large shrimp, peeled and deveined

2 tbsp chopped walnuts

1 cup shelled edamame

4 cups washed arugula, baby spinach, or mixed greens

1 cup seedless green grapes, halved

1 cup seedless red or black grapes, halved

1 large yellow bell pepper, thinly sliced

¼ cup fresh tarragon, chopped (or 1 tsp dried)

2 tbsp crumbled goat cheese

¼ cup sliced green onions

Directions

To prepare dressing, combine first five ingredients in a jar or blender; process until smooth.
Preheat grill or griddle to medium high. Spray with cooking spray. Grill shrimp 2–3 minutes per side with grill cover closed.
Preheat toaster oven to 350°F. Spread walnut pieces on a rimmed baking sheet. Bake walnuts for 5 to 8 minutes, stirring every 2 minutes, until just toasted.
Combine edamame and 3 tbsp water in a bowl; cover with plastic wrap. Steam edamame in microwave on high 3 minutes. Let stand 2 minutes; drain.
Place shrimp, greens, grapes, edamame, yellow pepper, and tarragon in a large bowl. Drizzle with dressing; toss gently to coat. Garnish salad with goat cheese, walnuts, and green onions.
Per serving: 335 calories, 31 g protein, 25 g carbohydrate, 13 g fat (3 g saturated fat), 176 mg cholesterol, 4 g fiber, 14 g sugar, 372 mg sodium. Calories from fat: 35%

Find more articles, browse back issues, and read the current issue of “WebMD the Magazine.”Adapted from WebMD the Magazine - Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD