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Go for grapes as a smart choice for health, wellness

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(Family Features) The importance of health and wellness is top of mind for many people. There are many contributing factors to wellness such as diet, physical activity, social engagement and genetics. All are important, but a first step to wellness is choosing healthy foods to fuel the body every day, ideally foods that support health in multiple ways.

Consider grapes from California: they are convenient, healthy, hydrating and provide energy to help support healthy and active lifestyles. Eating grapes is also linked to beneficial impacts on the health of specific body parts and systems, including the heart, brain, skin and colon.

Most of grapes’ health benefits are attributed to the presence of natural plant compounds known as polyphenols, which help promote antioxidant activity and influence biological processes that support overall health. Grapes of all colors – red, green and black – are natural sources of polyphenols.

Fresh California grapes are refreshing by the handful, but they also lend a tasty burst of flavor to a wide range of recipes you can enjoy any time of day. This Heart Smart Smoothie is a deliciously healthy way to start the day; pairing grapes with nuts and seeds in No-Bake Energy Bites delivers a hearty snack to enjoy midday, after school or following a workout; and Quinoa, Cauliflower and Grape Salad is perfect at any mealtime for a powerful combo of both taste and health.

Grapes and a Healthy Brain

Research suggests regularly eating grapes as part of a healthy diet and lifestyle may contribute to improved health outcomes, including brain health.

In a study of people with early memory decline published in “Experimental Gerontology,” subjects were either fed whole grape powder equivalent to just 2 1/4 cups of grapes per day or a placebo powder. The results showed consuming grapes preserved healthy metabolic activity in regions of the brain associated with early Alzheimer’s disease, where metabolic decline takes hold.

Subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in attention and working memory performance.

Find more nutritious recipes at GrapesFromCalifornia.com .

No-Bake Energy Bites

Prep time: 20 minutes
Yield: 8 energy bites

  • 1/3       cup raw almonds
  • 1/3       cup walnuts
  • 1/2       cup pitted dates
  • 1 1/2    teaspoons fresh orange juice or lemon juice
  • 1          pinch sea salt
  • 8          seedless California grapes
  • 1/3       cup chia or hemp seeds
  1. In bowl of food processor, pulse almonds and walnuts 5-6 times to coarsely chop. Add dates and process until mixture is finely chopped. Add juice and process until just combined; transfer mixture to small plate.
  2. Dry grapes. Pack 1 tablespoon date mixture around each grape, completely covering to seal. Repeat with remaining grapes and date mixture.
  3. Roll balls in seeds to coat. Store in covered container in refrigerator up to three days.

Nutritional information per energy bite: 120 calories; 3 g protein; 12 g carbohydrates; 7 g fat (53% calories from fat); 0.5 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 20 mg sodium; 3 g fiber.

Heart Smart Grape and Peanut Butter Smoothie

Prep time: 5 minutes
Servings: 1

  • 1          cup red California grapes, chilled
  • 2/3       cup unsweetened almond milk, chilled
  • 1/2       cup ice cubes
  • 1/2       small banana
  • 1          tablespoon peanut butter
  • 1          tablespoon ground flax seed
  • 2          teaspoons cacao powder
  1. In blender on high speed, blend grapes, almond milk, ice, banana, peanut butter, flax seed and cacao powder until smooth.

Nutritional information per serving: 350 calories; 8 g protein; 53 g carbohydrates; 14 g fat (36% calories from fat); 2.5 g saturated fat (6% calories from saturated fat); 0 mg cholesterol; 220 mg sodium; 7 g fiber.

Quinoa, Cauliflower and Grape Salad

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 8

  • 1          cup white quinoa
  • 1          small head cauliflower, trimmed and cut into small florets
  • 1 1/4    cups red California grapes, halved
  • 3          scallions, trimmed and thinly sliced
  • 2          ripe avocados, diced 1/3 inch

Dressing:

  • 2          tablespoons white wine vinegar
  • 1          tablespoon lime juice
  • 1          tablespoon honey
  • 1/2       teaspoon ground cumin
  • 1/2       teaspoon dried oregano, crumbled
  • 1/2       teaspoon fine sea salt
  • 1/4       cup extra-virgin olive oil
  • freshly ground black pepper, to taste
  1. Cook quinoa according to package directions and drain on two layers of paper towels. Transfer to mixing bowl. Add cauliflower, grapes, scallions and avocado pieces.
  2. To make dressing: In small bowl, whisk vinegar, lime juice, honey, cumin, oregano and salt until blended. Gradually whisk in oil. Drizzle dressing over quinoa mixture and toss gently. Season with pepper, to taste.

Nutritional information per serving: 260 calories; 5 g protein; 27 g carbo hydrates; 16 g fat (55% calories from fat); 2 g saturated fat (7% calories from saturated fat); 0 mg cholesterol; 170 mg sodium; 6 g fiber.


SOURCE:
California Table Grape Commission

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EDIBLES

Enjoy a lighter soup on cool spring days

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(Family Features) Permanent heat may be on the way, but spring still offers plenty of chilly, rainy opportunities for a warmup from the inside-out. Serve a comforting bowl of Lemon Chicken Orzo Soup to keep spring chills away. Discover more seasonal recipes at Culinary.net.

Watch video to see how to make this recipe!

https://youtube.com/watch?v=RM3jqbY0nfs%3Fsi%3DwiYYdMtn9WPm4k8a%26controls%3D0

Lemon Chicken Orzo Soup
Recipe courtesy of “Cookin’ Savvy
Servings: 4-6

  • 2          carrots
  • 2          celery stalks
  • 3          tablespoons butter
  • 2          cups cooked, chopped chicken
  • 1/3       cup lemon juice
  • 2          teaspoons lemon pepper
  • 6          cups broth
  • 1          cup orzo
  • 1          tablespoon garlic powder
  • 1          tablespoon onion powder
  • 1          tablespoon thyme
  • 1          tablespoon sugar
  • 1          cup heavy cream
  • salt, to taste
  • pepper, to taste
  • cucumber sandwiches, for serving
  1. Chop carrots and celery. In pot, saute with butter.
  2. In bowl, mix chicken with lemon juice and lemon pepper then set aside.
  3. After carrots and celery are tender, add broth and orzo to pot. Then add garlic powder, onion powder, thyme and sugar. Simmer 10 minutes then add chicken and cream; simmer about 5 minutes.
  4. Add salt and pepper, to taste. Serve with cucumber sandwiches.

SOURCE:

Culinary.net

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EDIBLES

Green onions welcome the spring season

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By Suzanne Storey

Do you have an abundance of green onions this time of year? If you’re fortunate enough to experience this, consider yourself lucky! First, let’s clarify a few terms.
Essentially, green onions and scallions refer to the same vegetable; however, the terminology often depends on cultural context. I often call them spring onions, and my parents referred to them the same way. On the other hand, fancy chefs and culinary experts typically use the term “scallions.”
I wasn’t even aware of what a scallion was until about 10 years ago, so don’t be too hard on yourself if you’re in the same boat.

Read the full story on spring onions, along with definitions of onions and the efforts to grow a community garden in Nocona in your Thursday Bowie News.

Onions from the Nocona Community Garden. (Photos by Suzanne Storey)
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EDIBLES

Celebrate Easter with creative cakes

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(Family Features) Sweet, delicious treats make Easter celebrations magical, putting the final touch on brunch, lunch or dinner gatherings. Whether your crowd enjoys the sweet-tart combination of fruit-infused cakes, mini bundts with personalized decorations or rich, creamy cheesecake, the dessert table is sure to be popular.

Blueberry Lemon Bundt Cake and Carrot Cheesecake from “Cookin’ Savvy” are perfect desserts for sharing with loved ones, made with little effort and a lot of love. You can even let little ones help in the kitchen with Fun Mini Easter Bundts by allowing their creativity to run wild – just hand over the icing and chocolate toppers then watch the artistry unfold.

To ensure your feast goes off without a hitch, create these tempting cakes the day before for a no-hassle Easter.

Find more ways to elevate Easter celebrations with food by visiting Culinary.net.

Blueberry Lemon Bundt Cake

Recipe courtesy of “Cookin’ Savvy
Yield: 1 cake

  • 1 pint fresh blueberries, rinsed
  • 1 box lemon cake mix
  • 1 stick butter, melted
  • 4 eggs
  • 1 cup milk

Glaze:

  • 3 tablespoons melted butter
  • 1 cup powdered sugar
  • 3 tablespoons milk
  1. Heat oven to 350 F.
  2. Grease bundt pan and place rinsed blueberries in bottom. Mix cake mix, butter, eggs and milk; pour on top of blueberries. Bake 35 minutes. Let cool and remove from pan.
  3. To make glaze: Mix butter, sugar and milk then pour over cake.

Fun Mini Easter Bundts

Recipe courtesy of “Cookin’ Savvy
Yield: 24 mini bundts

  • 1 box confetti cake mix
  • 1 stick butter, melted
  • 4 eggs
  • 1 cup milk

Chocolate Toppers:

  • 1 cup each color melting chips of desired colors
  • silicone Easter candy molds of desired shapes
  • 1 pouch ready-made green icing
  1. Heat oven to 350 F.
  2. Mix cake mix, butter, eggs and milk. Pour into greased mini bundt pan and bake 20-25 minutes. Let cool and remove from pan.
  3. To make chocolate toppers: In bowl for each color, melt melting chips in 1-minute intervals in microwave until thoroughly melted. Pour into baggies and snip corner. Pipe melted chips into molds and freeze 15-20 minutes. Pipe green icing onto mini bundt cakes for “grass” then place chocolate mold pieces on top.

Substitution: Save time on toppers by replacing with store-bought chocolate bunnies, eggs, crosses or marshmallow bunnies.

Carrot Cheesecake

Recipe courtesy of “Cookin’ Savvy
Yield: 1 cake

Cake:

  • 1 box spice cake mix
  • 1 cup grated carrot
  • 1 cup coconut
  • 4 eggs
  • 1 stick butter, melted
  • 2/3 cup vanilla Greek yogurt

Cheesecake:

  • 1 cup heavy whipping cream
  • 3 tablespoons sugar
  • 8 ounces cream cheese, softened
  • 1 teaspoon vanilla
  • 1/2 cup powdered sugar

Topping:

  • 1/2 cup chopped walnuts
  • 1/2 cup chopped white chocolate chips
  1. Heat oven to 350 F.
  2. To make cake: Mix cake mix with carrot and coconut. Using hand mixer, blend in eggs, butter and yogurt. Pour mixture into greased springform pan and bake 30 minutes. Let completely cool in pan.
  3. To make cheesecake: Using hand mixer, whip whipping cream and sugar to form whipped cream and set aside.
  4. Using hand mixer, whip cream cheese, vanilla and powdered sugar. Add in whipped cream and mix. Pour onto completely cooled carrot cake in springform pan. Let set in refrigerator at least 4 hours or overnight before unspringing pan.
  5. For topping: Sprinkle chopped nuts and chocolate chips on cake before serving.

Tip: For extra festive appearance, add desired Easter candy on top.


SOURCE:
Culinary.net

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