September 17, 2022 Issue, Page 12 of 16

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12 - The Elk City News September 17, 2022 Make Healthy Easy with Grapes FAMILY FEATURES, f you're like many Americans who put a priority on well- being, choosing simple yet healthy snacks and ingredients is an easy first step. For example, grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track. The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you're on the go. As an casy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color — plus a healthy boost that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon and skin health, Crunchy Salad Pizza on Cauliflower Crust is a simple way to get your fruits and veggies in a fun, tasty recipe. When it’s time for a filling yet nutritional dinner, Warm-Spiced Chickpeas and Couscous with Grapes and Arugula makes for an ideal vegetarian meal. Plus, this easy-to-make dish includes 8 grams offiber to help support colon health. Grapes and seafood are a classic combination, and this Roasted Salmon and Grapes with Pistachios Over Fresh Greens is no exception. A perfect dish for family dinners or inviting guests for a meal, it offers antioxidants and other polyphenols from grapes along with healthy omega-3 fats from fish. Whatever your path to health, eating well and encouraging healthy habits can be deliciously easy with the benefits of grapes. Find more health benefits and good-for-you recipe ideas at GrapesFromCalifornia.com. Crunchy Salad Pizza on Cauliflower Crust Prep time: 20 minutes Cook time: 10 minutes Servings: 4 frozen cauliflower pizza crust (11 ounces) tablespoon, plus 4 teaspoons, extra-virgin olive oil, divided medium carrots, peeled and trimmed medium fennel bulb, quartered and trimmed medium yellow bell pepper, halved and trimmed 1/2 medium red onion 16 black California grapes, halved cup canned or cooked chickpeas, drained and rinsed, divided tablespoons finely chopped fresh parsley tablespoons pesto salt, to taste freshly ground black pepper, to taste ounce fresh goat cheese, crumbled Heat oven to 400 F. Place frozen crust on large, parchment- lined baking sheet and brush top lightly with 2 teaspoons olive oil. Bake until crust is lightly golden, about 10 minutes. Transfer to cutting board and cut into quarters, Using mandolin, peeler or large, sharp knife and cutting board, thinly slice carrots, fennel, bell pepper and onion. Transfer to mixing bowl and add grapes and 1/2 cup chickpeas. ‘Add parsley, pesto and 1 tablespoon olive oil; toss well. Season with salt and pepper, to taste. Using fork, coarsely mash remaining chickpeas and remaining oil; spread among pieces of crust. Mound grape- vegetable mixture on top. Dot with goat cheese and serve. Nutritional information per serving: 490 calories; 9 g protein; 66 g carbohydrates; 22 g fat (40% calories from fat); 4 g saturated fat (7% calories from saturated fat); 30 mg cholesterol; 380 mg sodium; 4 g fiber. Crunchy Salad Pizza on Cauliflower Crust Warm-Spiced Chickpeas and Couscous freshly ground black pepper, to taste with Grapes and Arugula 4 cups lightly packed baby arugula Prep time: 10 minutes Iemon wedges Cook time: 20 minutes In large saucepan over medium heat, heat oil. Add Servings: 4 onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. tablespoons extra-virgin olive oil ‘Add couscous and stir | minute to toast lightly. Add small onion, chopped turmeric and water; bring to boil. Reduce heat, cover 11/2 teaspoons ground cumin and simmer until couscous is tender, about 15 minutes. 1/2. teaspoon Kosher salt, plus additional, to Stir chickpeas, grapes and cilantro into couscous taste, divided 1/8 teaspoon ground allspice then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula cup Israeli pearl couscous and toss well. Serve warm or at room temperature 3/4. teaspoon ground turmeric with lemon wedges. 11/2 cups water can (15 ounces) no-salt-added Nutritional information per serving: 370 calories; chickpeas, drained 12 g protein; 61 g carbohydrates; 9 g fat (17% cal- ne cup red California grapes, halved ries from fat); 1 g saturated fat (2% calories from tablespoons chopped fresh cilantro saturated fat); 0:mg cholesterol; 160 mg sodium; or parsley 8 g fiber. Roasted Salmon and Grapes with Pistachios Over Fresh Greens. Roasted Salmon and Grapes with Heat oven to 400 F. Lightly oil shallow, 9-by-13-inch Pistachios Over Fresh Greens baking dish. Prep time: 15 minutes Pat fish dry and place skin side down in pan. Cook time: 7-8 minutes Brush fillets lightly with | tablespoon olive oil and Servings: 4 sprinkle with salt and pepper, to taste. Pour wine in pan, scatter grapes around and sprinkle pistachios 4 wild sockeye or coho salmon fillets (about and parsley on fish. 5 ounces each) Roast salmon 7 minutes for medium-rare; 8 minutes 3. tablespoons extra-virgin olive oil, divided for medium, salt, to taste In large bowl, toss spinach, onion, remaining oil freshly ground black pepper, to taste and vinegar. Season with salt and pepper, to taste; 1/3 cup dry white wine toss again and divide among four plates. cup green California grapes Place fish on top of greens. Spoon roasted grapes 1/4. cup shelled, unsalted pistachios, around fish. coarsely chopped 2. tablespoons finely chopped Italian parsley Nutritional information per serving: 360 calories; 5 ounces baby spinach 31 gprotein; 12 g carbohydrates; 19 g fat (48% calories 4 red onion, thinly sliced from fat); 3 g saturated fat (8% calories from saturated 1 tablespoon white wine vinegar fat); 65 mg cholesterol; 105 mg sodium; 2 g fiber. Grapes and Your Skin While naturally hydrating and delivering beneficial antioxidants and other polyphenols, grapes also offer more: they may help support healthy skin even when exposed to UV light. In a study conducted by the University of Alabama, subjects consuming 2 1/4 cups of grapes every day for two weeks showed increased resistance to sunburn and reduced markers of UV damage in skin cells. \Warm-Spiced Chickpeas and Couscous with Grapes andArugula,