(Family Features) Grapes have been enjoyed for their taste and beauty for thousands of years. And today’s scientific research keeps on showing that grapes are more than just a pretty fruit — they’re also very, very good for us.

In fact, over a decade of research suggests that grapes help maintain a healthy heart and may also help defend against a variety of age-related and other illnesses. Studies are ongoing to uncover the links between grapes and heart health, eye health, brain health, joint health, cell health and preventing certain cancers.

Of course, grapes aren’t just healthy, they also taste great: crisp, juicy and sweet. Kids love them. And, they’re convenient, making them truly a Super Snack. Eat them by the bunch, or toss them into recipes like these.

To learn more about the health benefits of grapes from California, and to get more delicious ways to enjoy them every day, visit www.grapesfromcalifornia.com or www.facebook.com/GrapesFromCalifornia. 

Keeping Cells Healthy

Grapes of all colors — red, green and black — are natural sources of polyphenols, which appear to help protect the health and function of our cells. Grape polyphenols:

• Have antioxidant properties, which can help protect against cell-damaging free radicals.
• Can influence the communication between cells that support key biological processes.

My Heart Belongs to Grapes

Numerous studies suggest that consuming grapes and grape products may contribute to heart health in a number of ways. Eating a variety of grapes may help:

• Improve blood flow
• Lower blood pressure
• Reduce oxidative
• Decrease inflammation
• Improve blood lipids

Seeing Is Believing

Research from Fordham University, funded by the California Table Grape Commission, suggests that grapes may reduce the risk of blindness related to age-related macular degeneration (AMD). In laboratory studies, grapes offered significantly more retinal protection than the much-touted lutein, and prevented blindness.

Mediterranean Grilled Chicken and Grape Skewers

These quick-to-fix skewers can also serve as appetizers.
Makes 4 entrée servings

• 1/4 cup extra virgin olive oil
• 2 cloves garlic, fresh minced
• 1/2 teaspoon red chili flakes, crushed
• 1 tablespoon oregano, fresh minced
• 1 tablespoon rosemary, fresh minced
• 1 teaspoon lemon zest
• 1 pound chicken breast, boneless and skinless
• 1 3/4 cups California green seedless grapes, picked from stem and rinsed
• 1/2 teaspoon salt
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice, fresh

1. In small bowl combine olive oil, garlic, chili flakes, oregano, rosemary and lemon zest. Whisk together marinade.
   Cut chicken into 3/4-inch cubes. Alternate chicken and grapes and thread onto 12 skewers.
2. Place skewers into a baking dish or pan large enough to hold them. Pour marinade over skewers, coating each one. Marinate for 4 to 24 hours.
3. Remove skewers from marinade and let excess oil drip off. Season with salt.
4. Grill until chicken is cooked through, about 3 to 5 minutes on each side.
5. Arrange on serving platter and drizzle with additional olive oil and lemon juice.

Breakfast-To-Go Grape Smoothie

Jump-start your day with this easy all-in-one drink.
Makes 2 1/3 cups

• 1 1/2 cups frozen California grapes
• 1 banana, sliced
• 1/2 cup vanilla or honey lowfat Greek yogurt
• 1/2 cup grape juice
• 1/4 cup wheat flake cereal

1. Combine all ingredients in a blender and blend for 1 minute. Serve immediately.

Grape and Salmon Power Salad

Fresh grapes are just one of the “super” foods in this hearty and heart-healthy salad.
Makes 6 servings

• 3/4 cup pearled barley
• 3 cups firmly packed kale leaves, torn and sliced into ribbons
• 1 cup halved, red or black seedless California grapes
• 8 ounces cold, cooked salmon, skin and bones removed
• 1/2 cup walnuts, lightly toasted, coarsely chopped

Dressing

• 1/4 cup fresh squeezed lemon juice
• 1 clove garlic, mashed
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper Pinch cayenne pepper
• 1/2 cup extra virgin olive oil

1. Cook barley according to package directions, or in plenty of lightly salted boiling water for about 35 to 45 minutes until it is plump and tender, and still slightly chewy. Drain and cool.
2. Tenderize kale by blanching it in boiling water for 2 to 3 seconds or cooking in the microwave for 1 minute. Rinse in cold water to stop cooking, and squeeze dry. Fluff and uncrimp dry kale pieces with your fingers.
3. In a medium bowl, mix together barley, kale, grapes, salmon and walnuts.
4. To prepare dressing: In small bowl, whisk together lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil.
5. Pour onto salad and fold gently to combine. Serve immediately or refrigerate.

Frozen Grape and Banana Skewers with Chocolate Drizzle

These delightful frozen treats are healthy, too.
Makes 4 servings

• 2 firm ripe bananas
• 2 tablespoons orange juice
• 1/2 cup red grapes (about 16)
• 1/2 cup green grapes (about 16)
• 8 10-inch wooden skewers
• 1 1/2 ounces dark chocolate (60 to 70 percent cocoa solids), finely chopped

1. Line a baking sheet with wax paper. Cut the banana into 1/2-inch-thick rounds. Place in small bowl and toss gently with the orange juice.
2. Skewer fruit, alternating two grapes for each piece of banana, and place fruit skewers onto lined tray.
3. Place chocolate in small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt chocolate.
4. Using a spoon, drizzle melted chocolate onto fruit skewers.
5. Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.

(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.

“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”

Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

Apple Pie Smoothie Bowl

Recipe courtesy of Anna Luther of My Life and Kids

Smoothie

• 1/2 cup Greek yogurt
• 1 frozen banana
• 1/2 cup unsweetened applesauce
• 1/4 cup raw oats
• 1/2 cup milk (or unsweetened almond or coconut milk)
• 1 tablespoon cinnamon
• 1 tablespoon vanilla
• honey, to taste (optional)

Toppings

• Diced apples
• Shaved almonds
• Cinnamon
• goodnessknows apple almond & peanut dark chocolate snack squares

1. In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.

Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

• 2/3 cup rolled oats
• 1/2 cup full fat coconut milk
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• sea salt
• 1/2 cup almond milk, 2 percent milk or soy milk
• 1 small banana (or 1/2 cup unsweetened applesauce)
• goodnessknows snack squares (any flavor)
• grated coconut, to taste

1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Source: goodnessknows

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Ingredients

• 2 Mission Small / Fajita Flour Tortillas
• 4 tablespoons Jif Creamy Peanut Butter
• 2 tablespoons Smucker's Strawberry Jam, Jelly, or Preserves
• 2 bananas, peeled

Preparation

1. Place tortillas on a paper towel and microwave for 10 seconds.
2. Spread 2 tablespoons peanut butter on each tortilla. Add 1 tablespoon jelly to each tortilla.
3. Place the banana near the edge of the tortilla and fold up the ends of the tortilla. Roll-up and enjoy!

Serves

2

SOURCE: Mission Foods

Ingredients

• 3 tablespoons cornstarch
• 1 1/3 cups water
• 1 (14-ounce) can Eagle Brand Sweetened Condensed Milk (NOT evaporated milk)
• 3 egg yolks, beaten
• 2 tablespoons butter or margarine
• 1 teaspoon vanilla extract
• 3 medium bananas, sliced and dipped in lemon juice from concentrate and drained
• 1 (9-inch) baked pastry shell or 1 (9-inch) graham cracker crust
• Whipping cream, whipped

Preparation

1. In heavy saucepan, dissolve cornstarch in water; stir in sweetened condensed milk and egg yolks. Cook and stir until thickened and bubbly.
2. Remove from heat; add margarine and vanilla. Cool slightly. Arrange 2 sliced bananas on bottom of prepared pastry shell.
3. Pour filling over bananas; cover.
4. Chill 4 hours or until set. Spread top with whipped cream; garnish with remaining banana slices. Refrigerate leftovers.

Preparation Time

15 minutes

Cook Time

10 minutes

Serves

Makes one 9-inch pie

Source

Eagle® Brand Sweetened Condensed Milk

Ingredients

• 2 firm ripe bananas
• 2 tablespoons orange juice
• 1/2 cup red grapes (about 16)
• 1/2 cup green grapes (about 16)
• 8 10-inch wooden skewers
• 1 1/2 ounces dark chocolate (60 to 70 percent cocoa solids), finely chopped

Preparation

1. Line a baking sheet with wax paper. Cut the banana into 1/2-inch-thick rounds. Place in small bowl and toss gently with the orange juice.
2. Skewer fruit, alternating two grapes for each piece of banana, and place fruit skewers onto lined tray.
3. Place chocolate in small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt chocolate.
4. Using a spoon, drizzle melted chocolate onto fruit skewers.
5. Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.

Description

These delightful frozen treats are healthy, too.

Serves

Makes 4 servings

Source

California Table Grape Commission

Ingredients

Strawberry Shake

• 1 container (8 ounces) lemon nonfat yogurt
• 2 cups cubed, seeded watermelon
• 1 pint fresh strawberries, cleaned and hulled
• 1 medium banana, peeled and sliced

Frozen Smoothie Pops

• Strawberry Shake
• Small paper cups
• Popsicle sticks

Preparation

Strawberry Shake

1. In blender or food processor, process yogurt, watermelon, strawberries and banana until smooth and frothy. Serve immediately.

Frozen Smoothie Pop

1. Pour prepared Watermelon Strawberry Shake into small paper cups.
2. Freeze, inserting popsicle sticks or plastic spoons when mixture is partially frozen. Or, pour Watermelon Strawberry Shake into ice cream machine.
3. Set and enjoy.

Source

National Watermelon Promotion Board

Ingredients

• 1 (14-ounce) can Eagle Brand Sweetened Condensed Milk (NOT evaporated milk)
• 1/2 cup sour cream
• 6 tablespoons lemon juice, divided
• 1 teaspoon vanilla extract
• 1/2 cup (1 stick) plus 1 tablespoon butter or margarine, softened and divided
• 1/4 cup firmly packed brown sugar
• 1 cup all-purpose flour
• 3/4 cup chopped nuts
• 3 medium bananas, sliced and divided
• 1 (8-ounce) can sliced pineapple, drained and cut in half
• 10 to 12 maraschino cherries, drained and patted dry
• Additional chopped nuts for garnish
• 1 (1-ounce) square semi-sweet chocolate

Preparation

1. Preheat oven to 375°F. In medium bowl, combine sweetened condensed milk, sour cream, 4 tablespoons lemon juice and vanilla; mix well. Chill.
2. In large bowl, beat 1/2 cup butter and brown sugar until fluffy. Add flour and nuts; mix well.
3. On lightly greased pizza pan or baking sheet, press dough into 12-inch circle, forming rim around edge. Prick with fork. Bake 10 to 12 minutes or until golden brown. Cool.
4. Arrange 2 sliced bananas on cooled crust. Spoon filling evenly over bananas. Dip remaining banana slices in remaining 2 tablespoons lemon juice; arrange on top along with pineapple, cherries and additional nuts.
5. In small saucepan, over low heat, melt chocolate with remaining 1 tablespoon butter; drizzle over pie. Chill thoroughly. Store leftovers covered in refrigerator.

Preparation Time

10 minutes

Serves

Makes one (12-inch) pizza

Notes, Tips & Suggestions

Tip: Crust and filling can be made in advance and held until ready to assemble. Cover crust and store at room temperature; store filling in refrigerator. Best if eaten same day as assembled.

Source

Eagle® Brand Sweetened Condensed Milk
National Sweet Cherry Foundation