Discover Grape Goodness
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1 Discover Grape Goodness recipes & more
2 With a 15-year commitment to research on the benefits of grape juice, Welch s is passionate about the role of food in promoting heart health. In this booklet you ll find expert tips and heart-healthy recipes that your whole family will enjoy many of which were created by registered dietitians!
3 Welch s 100% Grape Juice is made with real fruit and no added sugar! Every 4-ounce glass of Welch s 100% Grape Juice is made with more than 20 whole Concord grapes and counts as 1 serving (1/2 cup) of fruit. From appetizers to desserts, cooking with 100% grape juice made with Concord grapes not only enhances the flavor of your family s favorite dishes, it adds a boost of nutrition to their day. Robin Plotkin, RD, LD Welch s Health & Nutrition Advisory Panel Member
4 GRAPE-BANANA SMOOTHIES GRAPE-BANANA SMOOTHIES Contributed by Cabot Creamery Cooperative INGREDIENTS 1 small banana, peeled and sliced 1 cup seedless red grapes 1 cup Cabot Vanilla Bean Lowfat Greek-Style Yogurt 1 cup Welch s 100% Grape Juice made with Concord grapes Small pinch ground cinnamon PREPARATION 1. Place banana and grapes in freezer until firmly frozen (in plastic bag if not using soon). 2. Combine frozen fruits, yogurt, grape juice and cinnamon in blender and blend until combined and smooth. Divide between 2 large glasses. Makes 2 servings NUTRITION PER SERVING: 227 calories, 1.5g fat, 1g saturated fat, 6g protein, 50g carbohydrate, 3mg cholesterol, 22mg sodium, 2g fiber welchs.com/health
5 ROASTED CHICKEN WITH HARVEST FRUIT AND VEGGIE CHUTNEY ROASTED CHICKEN WITH HARVEST FRUIT AND VEGGIE CHUTNEY Contributed by Diane Henderiks, RD INGREDIENTS Chicken: 4 3-oz. boneless, skinless chicken breasts; rinsed, patted dry and lightly pounded Salt and freshly ground black pepper 1/4 cup low-sodium chicken broth Chutney: 11/2 cups Welch s 100% Grape Juice made with Concord grapes 1 tbsp rice wine vinegar 2 dried apricots, finely chopped 3 chestnuts; roasted, shelled and diced 1 small apple, diced 1/2 cup red onion, diced 1/4 cup celery, diced 1 tsp ground ginger 1 tbsp finely chopped fresh thyme leaves or 1 tsp dried 1 tsp finely chopped fresh rosemary leaves or 1/3 tsp dried PREPARATION 1. Preheat oven to 350 F. 2. Season chicken lightly with salt and generously with pepper. 3. Arrange chicken smooth-side up in a small roasting pan. Add chicken broth to pan. 4. Bake for 15 minutes, then brown under broiler for a few minutes. 5. While chicken is cooking, make the chutney. In a medium saucepan, combine the first 8 ingredients (grape juice through ginger). Bring to a boil, then reduce heat to medium and cook for 15 minutes. Stir in herbs and keep warm until ready to serve. 6. To serve, place 1 chicken breast on each plate and using slotted spoon, top with 1/4 of the chutney. Makes 4 servings NUTRITION PER SERVING: 220 calories, 3.5g fat, 1g saturated fat, 27g protein, 20g carbohydrate, 72mg cholesterol, 74mg sodium, 1g fiber
6 ROASTED FENNEL, PEAR & ARUGULA SALAD WITH BALSAMIC-GRAPE VINAIGRETTE ROASTED FENNEL, PEAR & ARUGULA SALAD WITH BALSAMIC-GRAPE VINAIGRETTE Contributed by Diane Henderiks, RD INGREDIENTS Dressing: 1/2 cup Welch s 100% Grape Juice made with Concord grapes 1/2 cup plain non-fat yogurt 1 tbsp balsamic vinegar 1 tsp lime ponzu sauce 1 tsp minced garlic Dash of cayenne pepper Salt and pepper to taste Salad: 1 tsp olive oil 1 fennel bulb, cored and quartered 1 pear, cored and quartered 5 cups baby arugula, washed and dried 1 small red onion, halved and sliced 1 tbsp Chia seeds PREPARATION 1. Preheat oven to 400 F. 2. Make the dressing: Whisk all ingredients for dressing in a bowl. Set aside. 3. In a small, rimmed baking sheet, drizzle olive oil over fennel and season with salt and pepper. Cover with foil and bake for 15 minutes. 4. Uncover, turn fennel over, add pears (cut side up) and bake for another 15 minutes or until fennel is tender. Transfer to a plate. 5. Thinly slice fennel and dice pears. 6. Combine arugula and onion in a large bowl. Add fennel and pears and toss gently. 7. Toss salad with half of the dressing. 8. Sprinkle with Chia seeds and serve with additional dressing on the side. Note: Refrigerate remaining dressing for up to 5 days. Makes 4 servings (1/4 of salad with 2 tablespoons vinaigrette) NUTRITION PER SERVING (1/4 of salad with 2 tablespoons vinaigrette): 66 calories, 1.5g fat, 0g saturated fat, 6g protein, 26g carbohydrate, 0.5mg cholesterol, 9mg sodium, 6g fiber
7 Welch s 100% Grape Juice is made with Concord grapes picked at their peak and grown in North America by Welch s family-farmers. Welch s Concord grapes are pressed into juice within 8 hours of harvesting to capture their perfectly ripe flavor.
8 Polyphenols are plant nutrients that give Concord grapes and grape juice their vibrant purple color. Many of the polyphenols in Concord grapes are the same as those found in red wine. More than a decade s worth of research suggests that thanks to the Concord grape, Welch s 100% Grape Juice can help support a healthy heart.
9 ROASTED ACORN SQUASH AND GRAPES WITH WALNUTS ROASTED ACORN SQUASH AND GRAPES WITH WALNUTS Contributed by Mary Kimbrough, RD, LD; and Robin Plotkin, RD, LD INGREDIENTS 1 acorn squash, cut in quarters, seeds and stem removed 1/4 tsp ground cumin 1/2 tsp ground cinnamon Ground red pepper, to taste 1/2 tsp Kosher salt 1/4 tsp black pepper 1 cup red seedless grapes 2 tbsp raw chopped walnuts 11/2 cups Welch s 100% Grape Juice made with Concord grapes PREPARATION 1. Preheat oven to 350 F. Place squash quarters in a baking dish with the skin side down. 2. Place spices, grapes and nuts in a bowl or zip lock bag and toss until spices cover the nuts and grapes. 3. Place grape mixture into the wells of the squash quarters, allowing the additional grape mixture to run over the sides into the bottom of the baking dish. 4. Pour grape juice slowly over the top of the squash, filling the bottom of the baking dish. 5. Place uncovered baking dish in the hot oven and roast until squash is soft and the grapes are roasted, about minutes. 6. Remove from oven. To serve, spoon warm grape juice over the top of the squash quarters. Makes 4 servings NUTRITION PER SERVING: 130 calories, 2g fat, 0g saturated fat, 2g protein, 28g carbohydrate, 0mg cholesterol, 250mg sodium, 2g fiber
10 FRESH GRAPE AND CHEDDAR SALAD WITH GRAPE-YOGURT DRESSING FRESH GRAPE AND CHEDDAR SALAD WITH GRAPE-YOGURT DRESSING Contributed by Cabot Creamery Cooperative INGREDIENTS Dressing: 1/2 cup Welch s 100% Grape Juice made with Concord grapes 1/4 cup Cabot Plain Lowfat Greek-Style Yogurt 1/2 tsp balsamic vinegar 1/2 tsp Dijon mustard Ground black pepper to taste Salad: 3 cups fresh baby greens, such as arugula, romaine or spinach 1 cup halved red or green seedless fresh grapes 1 oz. Cabot 75% Reduced Fat Sharp Cheddar, grated (about 1/3 cup) PREPARATION To make dressing: 1. In saucepan over high heat, bring grape juice to boil; let cook until bubbling thickly and reduced to a couple of tablespoons, about 4 minutes. Scrape into small bowl and place in freezer for about 10 minutes to chill. 2. Remove from freezer and whisk in yogurt, vinegar and mustard until smooth. Season with pepper. Use immediately or cover and refrigerate until needed. To finish salads: 1. Divide greens and grapes between 2 plates. Drizzle some of the dressing over each salad and top with cheese. Makes 2 servings NUTRITION PER SERVING: 140 calories, 2g fat, 1g saturated fat, 9g protein, 25g carbohydrate, 5mg cholesterol, 140mg sodium, 1g fiber
11 ROASTED TURKEY TENDERLOIN WITH ONION-APPLE COMPOTE ROASTED TURKEY TENDERLOIN WITH ONION-APPLE COMPOTE Contributed by Mary Kimbrough, RD, LD; and Robin Plotkin, RD, LD INGREDIENTS Turkey: 2 turkey tenderloins (1¾-2 lb. total weight) 1/2 tsp Kosher salt 1/4 tsp freshly ground black pepper 1/4 tsp garlic powder 1/4 tsp dried, ground rosemary 1/4 tsp dried thyme 1 tbsp olive oil Compote: 2 red onions, skin removed, cut in half and sliced thin 1/2 tsp Kosher salt 1/4 tsp freshly ground black pepper 1/2 cup chicken broth, 99% fat free 1 tbsp balsamic vinegar 2 tart apples, cored, cut into quarters and thinly sliced 1 cup Welch s 100% Grape Juice made with Concord grapes PREPARATION 1. Preheat oven to 350 F. 2. Sprinkle 1/2 teaspoon of Kosher salt, 1/4 teaspoon of pepper, garlic powder, rosemary and thyme on all sides of the turkey tenderloins. 3. Heat an oven-safe, non-stick sauté pan over medium-high heat. Once heated, add olive oil and swirl to lightly cover the bottom of the pan. 4. Place turkey tenderloins into hot pan and sear about 4-5 minutes until browned. Turn and sear the second side for an additional 4-5 minutes. Once seared, remove tenderloins from the pan and place in a container. Set aside. Continued
12 ROASTED TURKEY TENDERLOIN WITH ONION-APPLE COMPOTE ROASTED TURKEY TENDERLOIN WITH ONION-APPLE COMPOTE PREPARATION (Cont d. from previous page) 5. Add onions to the same hot pan and sauté for 4-5 minutes or until soft and they begin to brown. Add remaining salt and pepper and stir. 6. Add chicken broth, vinegar and apples to the pan. Stir and continue to sweat the onion-apple compote for about 3-5 minutes on medium heat until the liquid begins to reduce and apple begins to soften. 7. Add grape juice to the onion-apple compote. Allow to come to a boil and remove from heat. Place reserved turkey tenderloins on the top of the compote. Place pan in the oven and continue to roast tenderloin uncovered for about minutes until the turkey is no longer pink in the middle and reaches an internal temperature of 160 F. The onion-apple compote will be soft and the liquid reduced by at least half. 8. Remove from the oven. Place the tenderloins on a cutting board and allow meat to rest for about 5 minutes before slicing. Slice tenderloin diagonally and serve with onion-apple compote. Makes 6 servings NUTRITION PER SERVING: 220 calories, 3g fat, 0g saturated fat, 29g protein, 21g carbohydrate, 70mg cholesterol, 460mg sodium, 3g fiber
13 POACHED PEARS IN PURPLE GRAPE JUICE POACHED PEARS IN PURPLE GRAPE JUICE INGREDIENTS 11/2 cups Welch s 100% Grape Juice made with Concord grapes 2 cinnamon sticks Rind of orange, 2 strips 4 pears (Bosc or Bartlett) peeled PREPARATION 1. In a medium saucepan bring grape juice, cinnamon and orange rind to a boil. 2. Peel the pears, leaving the stem. 3. Place pears standing in saucepan and simmer for minutes. 4. Turn or spoon juice over pears as they simmer. 5. Remove pears and let cool. 6. Reduce sauce by boiling down to about 1/3 cup. 7. Spoon sauce over pears and keep chilled. 8. Serve pears by themselves or with whipped cream or vanilla pudding. Makes 4 servings NUTRITION PER SERVING: 150 calories, 0g fat, 0g saturated fat, 1g protein, 39g carbohydrate, 0mg cholesterol, 0mg sodium, 6g fiber
14 A good trick for busy moms is to keep 100% juice handy as a simple way to squeeze more fruit into your family s diet. Just four ounces counts as one serving of fruit with no added sugar. Christine Palumbo, MBA, RD Welch s Health & Nutrition Advisory Panel Member Fresh, frozen and canned fruits and vegetables, as well as 100% juice, all count toward meeting daily fruit needs.
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