Grape Goods
From its very first beat, the heart plays a crucial role in each voluntary and involuntary action. Antioxidants in grapes called resveratrol and proanthocyanidin serve as heart protectors, and, since it’s never too early to start strengthening that vital muscle, grapes make great anytime ingredients.
Three Bean Salad with Grapes
Serves 12
Ingredients:
3 tablespoons red wine vinegar
3 tablespoons canola oil
3 tablespoons honey
2 tablespoons honey mustard
6 cups thinly sliced green onion
1 16-ounce can reduced-sodium garbanzo beans
1 16-ounce can reduced-sodium red kidney beans
1 16-ounce can reduced-sodium cannellini beans
2 cups peeled, diced cucumber
1.5 cups halved green grapes
Directions:
Drain and rinse cans of beans. Whisk the vinegar, oil, honey and honey mustard in a large bowl until thoroughly combined. Stir in fruits and veggies until the dressing is evenly spread throughout. Store in refrigerator and serve chilled.
Nutritional Information per Serving:
Calories: 190
Fat: 4.5g
Cholesterol: 0mg
Protein: 7g
Fiber: 7g
Sodium: 235mg
Source: fruitsandveggiesmorematters.org
Crisp Carrots
You’ve heard that carrots strengthen your vision, and legitimate science gives this rumor credence. Carrots hold concentrated portions of vitamin A, which the body uses to strengthen eyes and prevent corneal ulcers and blindness. Besides, who doesn’t love a good crunch with each bite?
Carrot Raisin Salad
Serves 6
Ingredients:
1/2 cup raisins
2 cups coarsely grated carrots
1/4 cup low-fat mayonnaise
1/2 cup diced apples
Directions:
Soak raisins in hot water for 15 minutes, then drain and mix in other ingredients. Chill in the refrigerator and serve.
Nutrition Information per Serving:
Calories: 90
Fat: 3.5g
Cholesterol: 5mg
Protein: 1g
Fiber: 2g
Sodium: 90mg
Source: fruitsandveggiesmorematters.org
Click here for other oven-free, nutritious recipes your little ones—and not-so-little ones—will love.
This article was reviewed by Karen Terrell, school wellness coordinator, Peyton Manning Children’s Hospital at St.Vincent.
