Summer is in full swing and so is abundance of all kinds of berries and grapes. I love making a trip to my local Farmers' market every weekend and coming back home with bags full of fresh colorful organic fruits; especially all kinds of berries. Yes! did you you know grape is also a kind of berry. Grapes contain high amount of essential vitamins like K, C and B-6. They contain antioxidants like flavonoids and resveratrol that helps lower high cholesterol and high blood pressure. Grapes do have high amount of fruit sugar but they are low glycemic index fruits (GI ~ 46) thus helping maintain insulin spikes and blood sugar levels. Consuming grapes may help to improve the functioning of cells that produce insulin.
Last weekend, I came home with around 7lbs of grapes. While putting my bags down on the kitchen counter it struck me that I had no idea of what am I going to do with so many grapes. Then it hit me - creamy grape salad for an upcoming picnic with my girl friends. Creamy grape salad is always a party favorite. But traditional grape salad recipes are loaded with sugar and fat. I wanted to make it a healthy side dish that can be enjoyed guilt free. And offers the real nutrition. Check out the recipe below -
Recipe
4 cups of red grapes, mix red and green if you like
1 cup of low fat plain greek yogurt
3-4 Tbsp of honey
1 cup chopped walnuts
4 Tbsp of brown sugar
- Toast the walnuts in a heated pan or preheated oven at 375 deg C.
- When done sprinkle with some water and cover with brown sugar. Heat again for 3-5 mins allowing sugar to stick to the walnuts. Keep aside to let cool at room temperature.
- Whip together greek yogurt and honey. Add grapes and toss well.
- Cover and refrigerate at least 30-40 min before serving.
- Top with candied walnuts right before serving.
Crunchy, creamy and indulgent grape salad is ready to hit the table. Enjoy!
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