(Family Features) When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.
Grapes of all colors – red, green and black – can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.
Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.
Grape Goodness for Healthy Aging
In addition to helping maintain heart health, grapes may also play a role in healthy aging. A review of the science linking the consumption of grapes to health highlights grapes’ potential to impact many areas of health, according to research published in “Grapes and Health: A Monograph.” The evidence that grapes support heart health is well-established, and emerging research in other areas of health suggests that grapes’ ability to promote antioxidant and anti-inflammatory activities at the cellular level may also play a protective role in eye, brain and joint health, among others.
Find more recipes to make healthy eating easy at GrapesfromCalifornia.com.
Vegetarian Poke Bowl
Prep time: 20 minutes
- 5 cups cooked brown or white jasmine rice
- 2 packages (6 ounces each) extra-firm tofu, cubed
- 2 cups red California grapes, halved
- 1 avocado, pitted, peeled and thinly sliced
- 1 large golden beet, peeled and shredded
- 1 large carrot, peeled and shredded
- 2 scallions, thinly sliced
- sprinkle of toasted sesame seeds
- 6 ounces light Asian ginger-sesame salad dressing
- Divide rice between four bowls and arrange tofu, grapes, avocado, beets and carrots on top. Sprinkle with scallions and sesame seeds; serve with dressing.
Nutritional information per serving: 620 calories; 19 g protein; 101 g carbohydrates; 17 g fat (25% calories from fat); 2.5 g saturated fat (4% calories from saturated fat); 450 mg sodium; 11 g fiber.
Roasted Cod with Fennel and Grapes
Prep time: 10 minutes
Cook time: 15 minutes
- 1 pound cod loin, cut into four equal pieces
- 2 tablespoons extra-virgin olive oil, divided
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon orange zest
- 1/4 teaspoon sea salt, divided
- fresh ground pepper
- 1 tablespoon white wine vinegar
- 1 tablespoon orange juice
- 1 tablespoon minced shallot
- 1/4 teaspoon ground coriander
- 1 teaspoon honey
- 1 tablespoon fresh chopped oregano
- 1 medium fennel bulb, fronds removed, chopped and reserved
- 1 cup red California grapes, halved
- Heat oven to 400° F. Arrange cod pieces in baking dish.
- In small bowl, combine 1 tablespoon olive oil with lemon juice, orange zest, 1/8 teaspoon salt and pepper. Spoon mixture onto cod in equal amounts. Bake 10-12 minutes, or until desired doneness is reached.
- While cod is baking, in small bowl, combine remaining olive oil, remaining salt, pepper, vinegar, orange juice, shallot, coriander, honey and oregano; set aside. Halve and core fennel bulb then thinly slice and place in separate bowl. Add grapes and dressing; toss to combine.
- Serve cod topped with fennel and grape salad. Garnish each serving with 1 tablespoon chopped fennel fronds.
Nutritional information per serving: 200 calories; 19 g protein; 15 g carbohydrates; 8 g fat (36% calories from fat); 1 g saturated fat (4% calories from saturated fat); 45 mg cholesterol; 240 mg sodium; 2 g fiber.
Spaghetti Squash with Pesto and Grapes
Prep time: 15 minutes
Cook time: 45 minutes
- 1 large spaghetti squash
- 1/3 cup extra-virgin olive oil, divided
- 1/2 cup chopped walnuts, divided
- 2 cloves garlic
- 2 cups packed basil leaves
- 1 cup packed arugula
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1/3 cup freshly grated Parmesan cheese
- 1/4 teaspoon salt
- freshly ground pepper, to taste
- 1 cup cannellini beans, rinsed and drained
- 1 1/2 cups red California grapes, halved
- Heat oven to 400° F. Cut squash in half lengthwise and remove seeds. Using fork, poke shallow holes in skin of squash then brush with 1 tablespoon oil and place it, cut-side down, in rimmed baking dish. Bake 30-40 minutes, or until tender.
- To make pesto: In food processor, process 1/4 cup walnuts, garlic, basil, arugula, lemon juice and lemon zest until well chopped. Add remaining olive oil, Parmesan, salt and pepper; process until well blended.
- Once squash is done baking, remove from oven. Cool squash 5-10 minutes then, using fork, scrape inside flesh of squash, removing “spaghetti,” and place it in large bowl. Add pesto and beans to cooked squash and toss gently with tongs to combine. Divide equally into six bowls and top each with 1/4 cup grapes and 2 teaspoons chopped walnuts.
Nutritional information per serving: 290 calories; 7 g protein; 24 g carbohydrates; 20 g fat (62% calories from fat); 3 g saturated fat (9% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 6 g fiber.
(Family Features) Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.
The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.
“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.
After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.
Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at wildalaskaseafood.com.
Cedar Plank Grilled Salmon with Sweet Potatoes
Prep time: 10 minutes
Cook time: 15 minutes
Cedar planks with enough surface area for salmon
- 4 Alaska salmon fillets (4-6 ounces each), fresh, thawed or frozen
- olive oil spray
- 1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary
- salt and freshly cracked pepper, to taste
- 4 large sweet potatoes, sliced lengthwise into wedges
- 1/2 tablespoon ground cumin
- Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.
- Heat grill to medium heat (400° F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.
- Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.
Nutritional information per serving: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g fiber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.
Pan-Seared Cod over Minted Pea Puree
Prep time: 15 minutes
Cook time: 10 minutes
- 1/2 cup water
- 2 pounds frozen or fresh peas, blanched
- 1 package (0.6-0.7 ounces) fresh mint, leaves only
- salt, to taste
- 4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed
- olive oil
- 1 teaspoon lemon pepper seasoning
- Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.
- If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.
- In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.
- To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.
Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.
Miso Halibut with Soba Noodle Stir-Fry
Prep time: 15 minutes
Cook time: 15 minutes
- 1 package (12 ounces) prepared soba noodles (or noodle of choice)
- 4 Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen
- 3 tablespoons sesame oil, divided
- 2 cups roughly chopped bok choy
- 1 1/2 cups sugar snap peas
- 1 cup sliced mushrooms
- 1/2 cup chopped green onion
- 1/4 cup miso
- 1 cup water
- 1/4 cup teriyaki sauce
- Prepare noodles according to package directions; set aside.
- If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.
- In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.
- Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout. Transfer fillets to plate; cover to keep warm.
- Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.
- In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.
Nutrition information per serving: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g fiber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.
The warmer temperatures call for a menu that's light and healthy, but with a uniquely tropical flavor. For an easy, casual entrée with a beachy feel, Baja Fish Tacos and Mango Salsa are sure to please.
- 2 large ripe mangos, peeled, pitted and chopped
- 1/4 cup minced red bell pepper
- 1 tablespoon lime juice
- 1 tablespoon chopped fresh cilantro
- 2 green onions, sliced (green tops only)
- 1 small jalapeño pepper (stem, seeds and membranes removed)
- 1 pound cod fillets, rinsed and patted dry
- 1 teaspoon chili powder
- 1/2 teaspoon each: ground cumin, Mexican oregano and garlic salt
- 8 corn tortillas, warmed
- 2 cups shredded green or red cabbage
- 1/2 cup crumbled Cotija cheese (may substitute shredded Monterey Jack)
- Preheat oven to 425° F.
- Stir together all salsa ingredients in medium bowl; set aside.
- Place cod on 2 large sheets of parchment paper.
- Stir together dry seasonings in small bowl and sprinkle over cod. Bring edges of parchment paper together and fold twice. Fold ends under to enclose fish. Place packets on baking sheet and bake 15 to 18 minutes. Open packets carefully to let steam escape.
- Place equal amounts cod in each tortilla and top with cabbage, cheese and mango salsa.
15 to 20 minutes
Makes 4 to 6 servings
Notes, Tips & Suggestions
Pair with Mirassou Monterey County Riesling