The 200 SuperFoods That Will Save Your Life by Deborah Klein Read Free Book Online Page B
Authors: Deborah Klein
the center.
⢠NOTE For a balanced breakfast, add a half cup of low-fat cottage cheese or a soft-boiled egg on the side.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 68.6 calories, 15.2 g carbohydrate, 0.7 g protein, 1.3 g fat, 2.1 g dietary fiber
18 Grapes
Benefits
Grapes and their juice are a source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimerâs disease. It also shows potential in treating bronchial asthma and helping to prevent type 2 diabetes. Resveratrol is most highly concentrated in the skin of grapes.
Grapes also contain antioxidant anthocyanins and catechins, and some varieties also provide ellagic acid, myricetin, quercetin, kaempferol, and other phyto-chemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.
NUTRITIONAL COMPOSITION One cup of raw grapes provides 58 calories, 15.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 0.9 g dietary fiber, 92 IU vitamin A, 4 mg vitamin C, 4 mcg folic acid, 2 mg sodium, 176 mg potassium, 13 mg calcium, 9 mg phosphorus, and 5 mg magnesium.
Bringing It Home
Grapes should be plump, slightly firm, and unwrinkled. Donât buy grapes that are leaking juice or that fall off the stem. Choose organic grapes.
Grapes should always be kept in the refrigerator. Grapes, like other berries, should not be washed until youâre ready to use them. Instead, wrap them in a paper towel and put them in a plastic bag. If you wash more grapes than you can eat, dry them thoroughly and store the leftovers in a plastic zipper bag.
Freeze some grapes for a great snack that will satisfy your sweet tooth and refresh your palate!
Livit Recipe
Grape Chicken Salad
2 cups diced or shredded cooked chicken
½ cup organic seedless grapes, sliced in half
2 stalks celery, sliced or chopped
¼ cup chopped walnuts
¼ cup reduced-fat mayonnaise
Salt
⢠In a large bowl, combine the chicken, grapes, celery, and walnuts. Toss gently to distribute the ingredients. Stir in the mayonnaise, and add salt to taste.
YIELD 4 servings
NUTRITION ANALYSIS PER SERVING 270.5 calories, 6.3 g carbohydrate, 24.6 g protein, 17 g fat, 1 g dietary fiber
19 Grape Juice
Benefits
Grape juice is a significant source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimerâs disease. It also shows potential in treating bronchial asthma and helping prevent type 2 diabetes. Resveratrol is most highly concentrated in grape skins, which is why red wine has greater potential health benefits than white wine, for which the grape skins are less a part of the wine-making process.
Grapes and their juice also contain antioxidant anthocyanins and catechins, and some types also provide ellagic acid, myricetin, quercetin, kaempferol, and other phytochemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.
NUTRITIONAL COMPOSITION One-half cup of grape juice provides 77 calories, 19 g carbohydrate, 0 g protein, 0 g fat, 0.3 g dietary fiber, 4 mg sodium, and 10 mg calcium.
DARK PURPLE GRAPE JUICE
Dark purple grape juice may inhibit the absorption of iron, according to a study published in 2002. It appears that some of the same phenolics that help improve health also bind to iron, preventing it from being absorbed. If further research bears out this finding, people at risk for iron-deficiency anemia may wish to avoid the purple varieties, and stick to white grape juice.
Bringing
⢠NOTE For a balanced breakfast, add a half cup of low-fat cottage cheese or a soft-boiled egg on the side.
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 68.6 calories, 15.2 g carbohydrate, 0.7 g protein, 1.3 g fat, 2.1 g dietary fiber
18 Grapes
Benefits
Grapes and their juice are a source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimerâs disease. It also shows potential in treating bronchial asthma and helping to prevent type 2 diabetes. Resveratrol is most highly concentrated in the skin of grapes.
Grapes also contain antioxidant anthocyanins and catechins, and some varieties also provide ellagic acid, myricetin, quercetin, kaempferol, and other phyto-chemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.
NUTRITIONAL COMPOSITION One cup of raw grapes provides 58 calories, 15.8 g carbohydrate, 0.6 g protein, 0.3 g fat, 0.9 g dietary fiber, 92 IU vitamin A, 4 mg vitamin C, 4 mcg folic acid, 2 mg sodium, 176 mg potassium, 13 mg calcium, 9 mg phosphorus, and 5 mg magnesium.
Bringing It Home
Grapes should be plump, slightly firm, and unwrinkled. Donât buy grapes that are leaking juice or that fall off the stem. Choose organic grapes.
Grapes should always be kept in the refrigerator. Grapes, like other berries, should not be washed until youâre ready to use them. Instead, wrap them in a paper towel and put them in a plastic bag. If you wash more grapes than you can eat, dry them thoroughly and store the leftovers in a plastic zipper bag.
Freeze some grapes for a great snack that will satisfy your sweet tooth and refresh your palate!
Livit Recipe
Grape Chicken Salad
2 cups diced or shredded cooked chicken
½ cup organic seedless grapes, sliced in half
2 stalks celery, sliced or chopped
¼ cup chopped walnuts
¼ cup reduced-fat mayonnaise
Salt
⢠In a large bowl, combine the chicken, grapes, celery, and walnuts. Toss gently to distribute the ingredients. Stir in the mayonnaise, and add salt to taste.
YIELD 4 servings
NUTRITION ANALYSIS PER SERVING 270.5 calories, 6.3 g carbohydrate, 24.6 g protein, 17 g fat, 1 g dietary fiber
19 Grape Juice
Benefits
Grape juice is a significant source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimerâs disease. It also shows potential in treating bronchial asthma and helping prevent type 2 diabetes. Resveratrol is most highly concentrated in grape skins, which is why red wine has greater potential health benefits than white wine, for which the grape skins are less a part of the wine-making process.
Grapes and their juice also contain antioxidant anthocyanins and catechins, and some types also provide ellagic acid, myricetin, quercetin, kaempferol, and other phytochemicals and phenolics. They are a moderately good source of vitamin C and potassium, and they contain small amounts of a wide variety of minerals.
NUTRITIONAL COMPOSITION One-half cup of grape juice provides 77 calories, 19 g carbohydrate, 0 g protein, 0 g fat, 0.3 g dietary fiber, 4 mg sodium, and 10 mg calcium.
DARK PURPLE GRAPE JUICE
Dark purple grape juice may inhibit the absorption of iron, according to a study published in 2002. It appears that some of the same phenolics that help improve health also bind to iron, preventing it from being absorbed. If further research bears out this finding, people at risk for iron-deficiency anemia may wish to avoid the purple varieties, and stick to white grape juice.
Bringing
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