Make a heart-healthy menu with grapes.
Heart-healthy foods can play a role in healthy ageing. Whether you enjoy them by the handful as a refreshing snack or use them to add colour, crunch and a touch of sweetness to a meal, grapes are a heart-healthy option that makes eating healthily easy.
Grapes of all colours – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. They also contain no fat, no cholesterol and virtually no sodium.
With a juicy burst of flavour, grapes show how simple it can be to make dishes that are good for you and also taste great. Even though Californian grapes are a snacking staple in most kitchens, you may not realise how versatile they can be for cooking. For example, grapes add a sweet touch to a crunchy yogurt salad and complement the bold spice on a skewer of grilled shrimp. Fresh, flavoursome grapes even put a tangy, fresh twist on a soothing glass of iced tea.
Find more delicious recipes to make healthy eating easy at GrapesfromCalifornia.com.
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Zatar Shrimp and Grape Kebabs
- 2 tablespoons zahtar
- 1 clove garlic, minced
- 1 teaspoon chopped fresh thyme
- 2 tablespoons white balsamic vinegar
- 1 teaspoon honey
- 1/8 teaspoon sea salt
- 1/8 teaspoon pepper
- 2 tablespoons extra-virgin olive oil
- 36-40 large shrimp (about 900g), shelled and de-veined
- 1 cup whole green California grapes
- 1 cup whole red California grapes
- In a medium-sized bowl, combine zahtar, garlic, thyme, vinegar, honey, salt, pepper and olive oil. Whisk to combine. Add shrimp and toss to coat. Cover and refrigerate for at least 30 minutes or for up to 4 hours.
- Thread shrimp and grapes onto skewers. Heat grill or grill pan to medium-high.
- Grill skewers, turning once until the shrimp are lightly charred and cooked through and grapes are caramelised but firm; for about 2-3 minutes per side.
Sparkling Hibiscus Tea with Grapes and Mint
- 1 tablespoon honey
- 6 hibiscus tea bags
- 2 cups green California grapes, divided
- 10 mint leaves
- 1 navel orange, sliced
- 454g sparkling water
- Using a kettle or a saucepan, bring 3 cups of water and honey to the boil. Add tea bags, turn off heat and steep for 6-8 minutes. Remove tea bags and allow the remaining liquid to cool for 15 minutes.
- In a Martini shaker or bowl, muddle 1 cup of grapes with mint leaves. Add the muddled grape and mint mixture to a 1.5kg jug along with the remaining water and orange slices. Stir in the hibiscus tea mixture. Refrigerate for at least 30 minutes. Strain before serving.
- To serve, add ice to 225g glass. Top with 3-4 grapes, 2 ounces sparkling water and hibiscus tea mixture.