With the approach of summer and apricot And the cherry I left the market for this season, we are preparing for it apple picking season. But apples aren’t the only fruit we’re dropping into our carrying bags. If you are lucky enough to find fresh grapes from the farm in your home local farmers market, you want to disrupt yourself. We chatted with experts to find out if grapes are good for you, the health benefits of grapes, and all the details about picking and cooking with amazing seasonal produce.
Grapes are full of fiber, B vitamins, potassium, vitamin K, and antioxidants, he says Catherine Perez, MS, RD, registered dietitian and owner of the Plant-Based RD blog. The complete breakdown 100 grams (about ½ cup) of seedless red or green grapes includes:
- Calories: 69
- Protein: 1g
- Fat: 0 g
- Carbs: 18 grams
- Fiber: 1 g
- Sugars: 15.5 g
Health benefits of grapes
You may already be aware of the health benefits of wine (like this new Research Which suggests that red wine can help prevent type 2 diabetes, but the grapes themselves have Much To bring it to the table, too.
They promote healthy weight and blood sugar.
Search It indicates that grapes had a positive effect on blood sugar levels due to the glycemic index.
They can promote heart health.
“Grapes are especially high in anthocyanins and resveratrol, two powerful antioxidants linked to a reduced risk of heart disease,” Perez says. “Because of the antioxidants and the presence of potassium, they may help lower blood pressure and cholesterol.”
They have anti-cancer properties.
Perez notes that the same antioxidants, anthocyanins and resveratrol, are linked to a reduced risk of cancer.
They boost your immune system.
Once again, these antioxidants play a role. Grapes contain anti-inflammatory and antioxidant properties which are ideal for keeping your immune system strong during the early months of flu season.
They keep your gut on track.
Fruit is full of fiber and water, so it is often Common food to relieve constipation.
They can protect your eyes.
Search It is suggested that grapes can protect the structure and function of the retina, making them great at promoting eye health.
There are hundreds of grape varieties, but the ones you usually see in the supermarket have thick, vibrant skin, she says. Alison Cainfounder and CEO of Haven’s Kitchen, a former cooking class event space that is now selling out Sauces from around the world. This may be because many cultivars are used in winemaking that are too pungent to eat as fruit, difficult to grow in many parts of the country, and often too sensitive to shipping, he says. Debra MoserCo-founder of Central Farm Markets in Washington, DC
In stores, you are likely to find standard black, red and green grapes Brian Contrerasand the chef and Maraval Resorts and Spas Culinary Experience Manager. Green varieties are “thicker” and are consumed raw and have high acidity. Red and black grapes tend to have more sugar when picked while they are ripe and provide a softer, less acidic bite. Contreras adds that they are somewhat more versatile than snacking.
At the farmers market you might see a variety called table grapes or some specific variety of these, he says Juliet GlassDirector of Communications at Freshpharm, a non-profit organization that operates producer-only markets for farmers in the Mid-Atlantic region. “I love growing farmers’ grapes. It’s a very different experience than the supermarket grapes. They have more complex flavors,” she says. Although not all markets will offer the same cultivars, she does suggest some popular mid-Atlantic cultivars to try and include :
- Niagara grapes: These table grapes are round, sometimes green or pink. They are often seedless and are sweet and savory. You’ll notice that they are smaller and more rounded than supermarket grapes with a floral aroma and a more complex flavour.
- Concord grapes: Often an unclassified grape with a thick, very sour skin that protects the sweet, juicy flesh. These grapes are dark purple with green flesh. “It’s a complete taste journey,” she says.
- Canadice Grape: This red grape is similar to those found in many supermarkets, but with a more subtle flavor. They are often seedless, tasty and wonderfully cooked.
How to select and store grapes
Although you can find grapes at your local grocery store year-round, they actually have the perfect season to harvest them. “It depends on the climate, but in general, it’s late summer and early fall,” Cain says.
If you’re buying from the supermarket, Cayenne suggests looking for harder, crunchier grapes that haven’t wilted. Plus, you usually choose organic ones because conventionally grown grapes can get a lot of pesticides sprayed on them.
And when it’s early fall, if you have a local farmers market, you should definitely keep an eye on the grapes. These varieties tend to be very different from what you see in grocery stores and are crispier and more flavorful, Cain notes.
“They don’t stay outside for long, but when they are, boy, are they so tasty and delicious and fun to eat,” Moser says.
Glass adds that farmers’ market grapes will likely be labeled seeded or seedless, but she encourages trying both children. “Don’t deter the seed. Sometimes they have tastier fruit. Sometimes you sacrifice a little bit of the seed for better flavor,” she says. Store any grapes in the refrigerator for up to two weeks for optimal flavor and texture.
How to use grapes
- pickled them. Contreras says red and black grapes are perfect for pickling, which can be used in salads, sandwiches, or snacks.
- Freeze them. Cain says kids love frozen grapes when the weather is warm.
- share them. Give the grapes a good charcoal (either on the stove, in the oven, or with a cooking torch) and serve them with hearty dishes in the fall, Contreras suggests. “It lights up the dish while also contributing to the body,” he says.
- Make a salad. Cayenne slices grapes into a Waldorf salad with chicken, lettuce, walnuts, apples, grapes and creamy sauce.
- Cut it into a sandwich. Perez suggests dicing them in a hummus salad sandwich for a sweet and savory combination.
- Put them on the cheese board. Glass suggests that a fun evening of charcuterie and cheese can easily be topped off with some fresh table grapes.
- roast them Cooking the grapes this way helps focus the flavors and add a whole new dimension to the fruit. try this Pork Tenderloin with Roasted Red Grapes and Cabbage Or Glass suggests roasting them with sausage in an effort to have a plate meal.
- Turn them into a spread. Moser suggests turning the grapes into jam or jelly, especially the Concord grape variety.
Arielle Weg is Associate Editor at protection She loves to share her favorite wellness and nutrition interests. She has previously managed content at The Vitamin Shoppe, and her work has also appeared in Women’s health, men’s health, cooking light, my recipes, and more. You can usually find her taking an online exercise class or making a mess in the kitchen, creating something delicious that she found in her cookbook collection or saved on Instagram.