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Great Grapes! from the American Institute for Cancer Research
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RECIPES Cabbage Grape
Salad My Mother's
Apple Bread
GRAPE LORE Grapes are a seasonal fruit, but appear nearly year round because of the many varieties with different harvesting times. Seedless Varieties Perlette ~ Season May to July; mild sweet taste; crisp, firm texture Thompson Seedless ~ Available June thrugh November; light green to yellow when ripe; sweet flavor. Flame ~ A California hybrid, available June through October; slightly tart flavor. Ruby ~ Appear in late summer; usually available August through January; oval, dark red and very sweet. Table Grape Varieties Exotic ~ Season June through August; excellent sweet flavor. Ribier ~ Available August through January; very large round, deep black berry for eating. Emporer ~ Season September through February; sweet light red berry, known as the Thanksgiving and Christmas grape. Tokay~ Seasons lasts for just 2 months, September through October; 85% of cropo crushed for brandies and wines. Calmeria ~ Available October through February; long, oval shape; light green color; sweet flavor. Concord ~ An Eastern Grape, available from late August to November; usually found in local farm markets; outer skinn is especially tart but pale green pulp is quite sweet; excellent jelly grape. Grape Equivalents 6 ounces stemmed 1 Cup = 35 to 45 average size grapes, such as Thompson Raisin Varieties Natural Seedless ~ 93% of total raisin crop; produced from Thompson Seedless grapes; sun dried with no chemicals; dark brown color. Golden Seedless ~ A bit tart and treated with sulfur dioxide to preserve the golden color. Muscat ~ A large, dark, extra-sweet raisin; preserved with no chemical teatment. Zante Currants ~ From the Black Corinth grape; sun dried with no chemical treatment; tart tangy flavor. Used primarily for baking. Sultanas ~ Sun dried with no chemicals; somewhat tart in flavor. Often used in British recipes but available in US markets. Raisin Equivalents 5-1/2 ounces = 1 Cup 1 Pound = 3 Cups
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Until recently, grapes were not known for their nutritional
benefits. They were thought to be mostly water with little fiber and minimal amounts of
vitamins and minerals. Recently, however, researchers identified a
phytochemical found primarily in the skin of grapes that provides a host of healthful
properties, including protection against heart disease and cancer. This
phytochemical, called resveratrol, is believed to be a major factor in the "French
paradox" – how the French are able to consume high-fat diets along with their
daily intake of wine and still maintain a low rate of heart disease. Research suggests that you don't have to drink wine to get the benefits of resveratrol, which is a potent antioxidant. Just include more red and purple grapes, grape juice or even raisins in your cooking. Green and white varieties also provide some of the phytochemical's benefits. Make a grape and toasted pecan salad tossed with snipped fresh chives and chopped fresh parsley, dressed with a vinaigrette of olive oil, lemon juice and freshly ground black pepper and served on a bed of lettuce leaves. Try adding grapes to a green salad tossed with a walnut oil-based vinaigrette. Sole Veronique is a classic French dish that uses the sweetness and acidity of white grapes to complement the delicate fish. Be sure to look for a low-fat version of the rich, creamy sauce if you prepare this dish. You can make a colorful poultry stuffing with bulgur, raisins, sautéed celery and scallions, halved red and green grapes, chopped fresh mint, salt and freshly ground pepper. For a super end-of-summer slaw, combine shredded cabbage, thinly sliced red onion, shredded carrot, seedless green grape halves and toasted sesame seeds. Hold the mayo and instead toss with a dressing of olive oil, fresh lemon juice, grated fresh ginger, sugar, black pepper and a bit of water. Editor's Note: Come to the table and sample our autumn presentation of great grape recipes. We figure "eight is enough!"
CABBAGE-GRAPE SALAD 6 cups shredded green cabbage Honey-Ginger Dressing: Combine first three ingredients. Mix dressing ingredients. Pour over salad and chill for 30 minutes. Toss before serving. Makes 8 Servings. Per Serving: 70 Cal; <1g Fat; 16g Carb; 2.2g Fiber; Trace Cholesterol; 76mg Sodium. Exchanges: 1 Veg; 1/2 Fruit.
CHICKEN SALAD 3 cups cooked, diced chicken breasts In a large bowl, combine chicken, apple, water chestnuts, green onion, grapes, and celery. In a small bowl, whisk together the yogurt, lemon juice, mustard, dill, salt and pepper. Combine the cooked wild rice and chicken mixture. Toss with the dressing and refrigerate. Makes 8 large Servings. Per Serving: 222 Cal; 3 g Total Fat (1 g Sat Fat); 30 g Carb; 45 mg Cholesterol; 70 mg Sodium; 21 g Protein; 3 g Fiber. Exchanges: 2 Very Lean Meat; 1/2 Starch; 1/2 Vegetable; 1/2 Fruit. WALDORF PASTA SALAD 8 ounces bow tie pasta Prepare the pasta according to package directions; set aside. In a small bowl, blend the yogurt with the orange juice. In a large bowl, combine the pasta, mandarin orange slices, grapes, apple, and celery. Stir in the yogurt mixture; toss well. Cover and refrigerate until chilled. Makes 6 Servings. Doc's Notes: This is a full meal in one dish. The fruit are great sources of fiber. Red grapes are a source of resveratrol , which is a phytochemical or cancer-protective substance. Per Serving: 235 Cal; 1 g Fat; 50 g Carb; 1 mg Cholesterol; 53 mg Sodium; 8 g Protein; 3 g Fiber. Exchanges: 2 Starch; 1 Fruit; 1/2 Skim Milk.
FILET OF SOLE VERONIQUE 1-1/2 pounds filet of sole * Use your favorite white wine here, but please, do not use anything labeled "cooking wine." Poach sole gently in enough white wine to cover, until color is white throughout. Place poached filets in a baking dish which has been coated with a vegetable spray. Prepare cream sauce by melting the butter in a saucepa. Blend in flour, making a roux. Slowly pour in heated milk, stirring constantly; continue to stir until sauce is thick. Stir in lemon juice, white wine and seasonings; cook until smoothly blended. Arrange grapes over the sole and pour cream sauce over the. Bake at 350°F for 5 to 10 minutes, or until sauce is bubbly. Serve immediately. Makes 6 Servings. Per Serving: 237 Cal; 9 g Total Fat (5 g Sat Fat); 20 g Carb; 64 mg Cholesterol; 265 mg Sodium; 19 g Protein; 17 g Sugars; 1 g Fiber. Exchanges: 3 Medium Fat Meat; 3 Fruit; 1-1/2 Fat.
GRAPE CREAM 4 cups (about 1 pound) seedless white or
green grapes, washed and drained Wash and drain grapes;
transfer to a large bowl after thoroughly Combine sour cream and brown sugar in a small bowl. Add this mixture to the washed and drained grapes, being careful not to crush the grapes. Refrigerate at least 2 hours or overnight before serving. Spoon into sherbet glasses and serve with light sugar cookies, if desired. Makes 5 (3 ounce) Servings. Per Serving: 180 Cal; 6 g Total Fat (3 g Sat Fat); 31 Carb; 18 mg Cholesterol; 33 mg Sodium; 13 g Sugars; 2 g Protein; 1 g Fiber. Exchanges: 2 Fruit; 1 Fat.
RAISIN SCONES 1/3 cup seedless raisins Preheat oven to 400°F. Spray a baking sheet with nonstick cooking spray. In a small bowl, combine the raisins, brown sugar, and cinnamon and stir to blend. Set aside. In a medium bowl, whisk together the flour, granulated sugar, baking powder, baking soda, salt and nutmeg. Cut in the margarine with a pastry blender or 2 knives until the mixture resembles coarse crumbs. Set aside. In another small bowl, whisk the egg until frothy. Add the vanilla and yogurt and whisk together until smooth and creamy, about 1 minute. Add the egg and yogurt mixture to the flour mixture and stir with a wooden spoon until the mixture leaves the sides of the bowl. Continue stirring 1 more minute; the dough will be sticky. Add the raisin mixture and stir until the raisins are spread throughout the dough; about 1 minute. Coat your hands with nonstick cooking spray and place the dough onto the prepared baking sheet. Form the dough into an 8-inch circle, about 3/4-inch to 1-inch thick. Using a sharp knife, cut the dough into 12 equal wedges; separate the wedges slightly, about 1/4-inch apart. To make the topping, combine the sugar and cinnamon; sprinkle evenly over the dough. Bake until browned, 15 to 20 minutes. Serve warm. Makes 12 Scones. Per Scone: 156 Cal; 4 g Total Fat (1 g Sat Fat); 26 g Carb; 18 mg Cholesterol; 271 mg Sodium; 4 g Protein; 1 g Fiber; 9 g Sugars. Exchanges: 2 Carb; 1 Fat.
MY MOTHER'S APPLE
BREAD PUDDING BREAD PUDDING: 4 cups French bread cubes (cut 1”) *I used Bickford Caramel Flavoring here, but you can substitute butterscotch, maple, rum, etc., according to your taste. For outstanding vanilla extracts and flavorings, go to the KCJ Vanilla Company @ http://www.icdc.com They also carry sugar-free vanilla extracts. Heat oven to 350ºF. Spray-coat an 8-inch square baking dish or 2 quart casserole. Place 2 cups of the bread cubes in the bottom of the dish. In a small bowl, combine the applesauce, raisins, caramel flavoring and nutmeg. Blend well and spoon evenly over the bread cubes. Top with remaining 2 cups of bread cubes. Beat eggs in a medium bowl. Whisk in the sugar, vanilla, and cinnamon; gradually whisk in the milk and pour over the bread cubes; let stand for 10 minutes while you prepare the topping. TOPPING: 1/4 cup all-purpose flour Combine flour in sugar in small bowl. Cut butter in with a fork or pastry blender until mixture is crumbly. Sprinkle over top of bread mixture and bake @ 350ºF for 1 hour, or until knife inserted in center comes out clean. Let stand 10 minutes before serving. Serve warm or cold. Store in refrigerator. Yield: 8 Servings. Per Serving: 240 Cal; 6g Total Fat; 42g Carb; 58mg Cholesterol; 210mg Sodium. Exchanges: 2 Bread/Starch; 1/2 Fruit; 1 Fat.
MEATLESS
MINCEMEAT 8 ounces dark raisins Mix all the ingredients together in a large bowl. Cover and refrigerate 2 days, stirring occasionally. Use as desired or pack into clean, sterilized jars and refrigerate up to 1 week; freeze up to 3 months. Makes about 2 pounds. Editor's Note: Dried fruits are high in carbohydrates, so take this into account when planning your daily menu which will include a serving of this recipe. A 3-oz serving would be about 1/2 cup, so you may wish to cut your serving size down to 1/4 cup. If you only take a 1/4 cup serving size, cut the following (1/2 cup) serving size analysis in half. Per (3 oz or 1/2 cup) Serving: 239 Cal; 3 g Total Fat; 55 g Carb; 0 mg Cholesterol; 10 mg Sodium; 3 g Protein; 3 g Fiber. Exchanges: 3 Fruit; 1/2 Fat.
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