Healthy Ingredient of the Week – Red Grapes

Grapes come in many different colors, each having a different set of nutritional characteristics.  I love black grapes, but they can be hard to find, so I’m going to focus on a much more readily-available variety:  the red grape.  Red grapes are antioxidant powerhouses; they contain powerful polyphenols like flavonoids and resveratrol, the latter of which has been linked to heart health.  Red grapes are also high in Vitamin C (a known antioxidant) and Vitamin K (which is thought to have antioxidant properties, although more research needs to be done in this area), making them a tasty choice for all-around health!

Farro Salad with Oven-Roasted Grapes

3 cups seedless red grapes (about 1 pound), halved crosswise
Freshly ground black pepper, to taste
¼ cup 100% Concord grape juice
8 ounces uncooked farro (about 1 ½ cups)
2 tablespoons coarsely chopped fresh rosemary
¼ cup extra-virgin olive oil
2 small red onions, sliced into ½ inch-thick rounds
1 tablespoon sherry vinegar or red-wine vinegar
4 cups mixed small greens such as baby kale, baby Swiss chard, and baby spinach


1.  Preheat oven to 250 degrees.
2.  Arrange red grapes in a single layer on a rimmed baking sheet. Bake until grapes have shrunk to about half their size but are still juicy, about 1 hour 30 minutes. Let cool.
3.  Meanwhile, combine farro and 1 tablespoon rosemary in a medium saucepan; cover with water by 1 inch. Bring to a simmer, and cook until tender, about 25 minutes. Drain, and transfer to a bowl.
4.  Heat 1 tablespoon oil in a medium skillet over medium-high heat. Cook onions and remaining tablespoon rosemary for 2 minutes.
5.  Reduce heat to medium, and cook until onions are golden brown, about 2 minutes more.
6.  Add 1 tablespoon oil. Cook, flipping onions, flipping until they are tender and browned on both sides, 8 to 10 minutes more.
7.  Remove from heat. Stir in vinegar and remaining 2 tablespoons oil. Pour mixture over farro; toss. Season with some pepper. Stir in red grapes. Let stand for 20 minutes.
8.  Gently stir in greens and drizzle with Concord grape juice just before serving.


Recipe adapted from Martha Stewart 


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: