As the summer ends and apricots Y cherries we have left the market for the season, we are preparing for apple harvest season. But apples aren’t the only fall fruit we have in our tote bags. If you are lucky enough to find farm fresh grapes in your local farmers market, you will want to get hooked a lot. We chatted with experts to see if grapes are good for you, the health benefits of grapes, and all the details about harvesting and cooking with amazing seasonal produce.
grapes nutrition
Grapes are full of fiber, B vitamins, potassium, vitamin K and antioxidants, says Catherine Perez, MS, RD, registered dietitian and owner of the blog Plant-Based RD. the full breakdown 100 grams (about ¾ cup) red or green seedless grapes includes:
- Calories: 69
- Protein: 1g
- Fat: 0g
- Carbs: 18g
- Fiber: 1g
- Sugars: 15.5g
health benefits of grapes
You may be familiar with the health benefits of wine (such as this new research suggesting that red wine may help prevent type 2 diabetes), but the grapes themselves have much to take to the table too.
More on Prevention
They promote a healthy weight and blood sugar.
Research suggests that grapes had a positive effect on blood sugar levels due to their glycemic index.
They can improve heart health.
“Grapes are particularly rich in anthocyanins and resveratrol, powerful antioxidants associated with reduced risk of heart disease,” says Pérez. “Because of the antioxidants and the presence of potassium, they can help lower blood pressure and cholesterol.”
They have anticancer properties.
Pérez points out that the same antioxidants, anthocyanin and resveratrol, are associated with reduced cancer risk.
They strengthen your immune system.
Again, those antioxidants come into play. Grapes have anti-inflammatory and antioxidant properties that are great for keeping your immune system strong during the first few months of flu season.
They keep your instinct on track.
Fruit is packed with fiber and water, so they are often a common foods to relieve constipation.
They can protect your eyes.
Research suggests that grapes may protect the structure and function of the retina, making them excellent for promoting eye health.
types of grapes
There are hundreds of grape varieties out there, but the ones you’ll typically see in the supermarket are thick-skinned and more robust, he says. alison caynefounder and CEO of Haven’s Kitchen, a former event space for culinary classes that now sells globally inspired sauces. This may be because many varieties are used to make wine and are too acidic to eat as fruit, difficult to grow in many parts of the country, and often too delicate to ship, he says. debra moserco-founder of Central Farm Markets in Washington DC
In stores, you’ll probably find the standard black, red and green grapes, he says. Brian Contrerascook and Miraval Resorts and Spas’ director of culinary experiences Green varieties are more “sticky”, they are eaten raw and have a high acidity. Red and black grapes tend to be higher in sugar when picked ripe and provide a smoother, less acidic flavor. They’re also a bit more versatile than sandwiches, adds Contreras.
At his farmers market, you may see a variety called table grapes or specific types of table grapes, he says. crystal julietcommunications director of FARM FRESH, a nonprofit organization that operates farmers markets exclusively for producers in the Mid-Atlantic region. “I love the farmers market grapes. They are a totally different experience than supermarket grapes. They have more complicated flavors,” she says. Although not every market will offer the same varieties, she suggests some common varieties found in the mid-Atlantic to try, including:
- Niagara Grape: These table grapes are round, sometimes green or pink. They are often seedless and sweet and delicious. You will notice that they are smaller and rounder than supermarket grapes with a floral aroma and a more complex flavor.
- Concord Grapes: Often seedless grapes with a thick skin and a highly acidic exterior that protects a sweet, juicy flesh. These grapes are dark purple in color with green flesh. “It’s quite a journey of flavors,” she says.
- Canadice Grape – These red grapes are similar to those found in many supermarkets, but with a more nuanced flavor. They are often seedless, delicious and very well cooked.
How to select and store grapes
Although you can find grapes at your local grocery store year-round, they actually have an ideal season to harvest them. “It depends on the weather, but generally late summer and early fall,” says Cayne.
If you shop at the grocery store, Cayne suggests looking for harder, crisper grapes that aren’t shriveled. In addition, he generally opts for organic varieties because conventionally grown grapes can be sprayed with many pesticides.
And when the start of fall rolls around, if you have a local farmers market, you should definitely keep an eye out for grapes. These varieties tend to be very different from what you’d see in grocery stores and are a bit more brittle and delicious, Cayne notes.
“They’re not out for very long, but when they are, they’re delicious, sweet, and so much fun to eat,” says Moser.
Glass adds that farmers’ market grapes will likely be labeled seeded or seedless, but encourages kids to try both. “Don’t be discouraged by the seed. Sometimes they have a tastier fruit. Sometimes you make a little sacrifice with the seeds to get a better flavor,” she says. Store grapes in your refrigerator for up to two weeks for the ideal flavor and texture.
How to use the grapes
- Pickle them. Contreras says that red and black grapes are ideal for pickling, which can be used in salads, sandwiches or as a snack.
- freeze them. Kids love a frozen grape when the weather is still warm, says Cayne.
- charles. Give the grapes a good char (either on the stove, in the oven or with a culinary torch) and serve them with heartier dishes in the fall, suggests Contreras. “It lightens the dish while adding body,” he says.
- Make a salad. Cayne slices grapes into a Waldorf salad with chicken, lettuce, walnuts, apples, grapes, and creamy dressing.
- Cut into a sandwich. Dice them into a chickpea salad sandwich for a sweet and savory mix, suggests Perez.
- Put them on a cheese board. A fun evening of charcuterie and cheese can easily be enhanced with some fresh table grapes, suggests Glass.
- Roast them. Cooking the grapes this way helps to concentrate the flavors and brings a whole new dimension to the fruit. Try this Pork Tenderloin with Roasted Red Grapes and Cabbage or Glass suggests grilling them with sausage in an attempt at a one-pan meal.
- Make them into a paste. Turn grapes into a jelly or jam, especially the Concord grape variety, Moser suggests.
Arielle Weg is associate editor of Prevention and loves sharing her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and his work has also appeared on Women’s Health, Men’s Health, Light Cooking, MyRecipes, and more. You can usually find her taking an online exercise class or making a mess in the kitchen, creating something delicious that she found in her cookbook collection or saved to Instagram.
