Plant-based foods can naturally support your immune system and overall health. Foods like fruits, vegetables, nuts, seeds, legumes and whole grains are recommended by experts as essential foods for building healthy cells, which is the foundation for good health.
For instance, the antioxidants and other polyphenols naturally found in grapes help protect the health and function of cells. Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health.
You can add grapes to recipes like this Lemony California Grape and Beet Salad. This plant-based recipe contains a vibrant and fresh melody of color and flavor. Roasted red and yellow beets meet sweet and juicy grapes, peppery arugula and pumpkin seeds all brought together with a zesty lemon vinaigrette.
Lemony California Grape and Beet Salad
Servings: 6
Ingredients:
- 1/4 cup, plus 1 tablespoon, extra-virgin olive oil, divided
- 3 tablespoons lemon juice
- 1 tablespoon honey
- 2 cups peeled and sliced (1/8-inch thick) raw red and yellow beets, cut into small half-moons or triangles
- 1/2 teaspoon sea salt
- 3 cups halved red Grapes from California
- 1/2 cup roasted salted pumpkin seeds
- 2 green onions, thinly sliced
- 4 cups (3 ounces) baby arugula
- freshly ground pepper, to taste
Cooking Directions:
Heat oven to 400 F and line baking sheet with parchment paper. In large bowl, whisk 1/4 cup olive oil, lemon juice and honey; set aside.
Place sliced beets on prepared baking sheet and drizzle with remaining oil. Add salt and toss well to coat. Spread in single layer and bake 25 minutes, or until tender; let cool.
Add grapes and pumpkin seeds to bowl with dressing and toss well to coat. Add cooled beets, green onions and arugula. Toss lightly; season with pepper, to taste.
Nutritional information per serving: 250 calories; 5 g protein; 25 g carbohydrates; 16 g fat (58% calories from fat); 2.5 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 320 mg sodium; 3 g fiber.
Recipe and photo courtesy of GrapesFromCalifornia.com
Top photograph by Mecoh Bain
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