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Grapes In The Middle Of Winter-
Treat Yourself Right!
by Elizabeth Pivonka, Ph.D., R.D.,
President, Produce for Better
Health Foundation
(NAPSA)-There's a reason health experts recommend eating at least five servings of fruits
and vegetables every day, come rain or come shine. It's because they taste great, are easy
to eat and most importantly, good for you-even in ways we don't know about yet! When's the
last time a vitamin pill could say all that?
Fresh fruits from Chile, especially grapes, make eating fruit in the winter fun. You may
not realize when you look out the window and it's cold and gloomy, that in Chile it's
sunny and warm-the perfect time of year for growing grapes. Why not bring a few, or quite
a few, of those juicy, delicious, nutritious, sun-drenched fruits home with you from the
supermarket? Arrange bunches of crunchy, sweet red ones, lightly flavored green ones and
tender, mellow-flavored bluish-black ones in a bowl on your counter. You'll be surprised
how much more fruit you eat when it's colorful, tasty and readily at hand. Choose grapes
that are plump, full-colored and firmly attached to their stems. Store unwashed grapes in
a plastic bag in the refrigerator; they will keep for up to a week.
Everyone knows that grapes are a great snack, but they're also a wonderful ingredient in a
wide range of recipes. Tossed Green Salad with Grapes, Nectarines and Spicy Honey Dressing
is a delightful salad to serve with roasted lean meats or fish. The simple, yet flavorful
dressing really allows the grapes and nectarines to shine.
It's important to eat 5 to 9 servings of fruits and vegetables every day. Colorful fruits
and vegetables provide the wide range of vitamins, minerals, fiber and phytochemicals your
body uses to stay healthy and energetic, help maintain a healthy weight, protect against
the effects of aging, and reduce the risk of cancer and heart disease. Fruits from Chile
including grapes, nectarines, peaches, plums, apples, pears and kiwi fit the bill
perfectly. Now, close your eyes, pop a few grapes in your mouth and savor a little taste
of summer. For more information on fresh fruits from Chile, visit www.cffausa.org. For
information about 5 A Day and The Color Way Guide to the Health Benefits of Colorful
Fruits and Vegetables, visit the Web site www.5aday.com and www.about produce.com.
Tossed Green Salad with Grapes, Nectarines and Spicy Honey Dressing
A delicious salad to accompany roasted or grilled fish, meats and poultry.
Serves 6
Number of 5 A Day servings: 11Ú2
Prep. Time: 15 minutes
Eat Your Colors Every Day To Stay Healthy & Fit
This recipe has fruits and vegetables from the following color groups: Blue/Purple, Green,
Yellow/Orange, Red
Dressing:
2 tablespoons honey
1-1/2 tablespoons Balsamic vinegar
1-1/2 tablespoons olive oil
1/2 teaspoon crushed red pepper
Salad:
1 cup each washed, seedless red, green and black
grapes, cut in half if desired
1 nectarine, washed, pitted and coarsely diced
4 cups washed and dried salad greens
Salt, optional
Ground pepper
Combine dressing ingredients and mix until well- blended. Stir into prepared fruit and
allow to marinate until ready to serve. Toss fruit mixture with greens and serve on salad
plates. Sprinkle with salt, if desired, and ground pepper.
Nutritional information per serving: calories: 128, total fat: 4g, saturated fat: 1g, %
calories from fat: 26%, protein: 1g, carbohydrates: 25g, cholesterol: 0mg, dietary fiber:
2g, sodium: 12mg
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