Cool and soothing. That's what light green foods say. And in summer's heat, that's a welcome message.
Light green foods such as green grapes, kiwi and honeydew also offer phytochemicals such as lutein and indoles. In green foods, you will find nutrients that might lower the risk of some cancers, help keep your eyes healthy and build strength in your bones and teeth.
You also create a yummy side salad of grapes, sour cream, brown sugar and cognac, as recommended in a recipe from Honey Flow Farm, a vineyard and honey farm in Dryden, Mich. (honeyflowfarm.com). You will find oodles of other grape recipes at this site, too.
Grapes, kiwi and honeydew are all low in saturated fat, sodium and cholesterol and high in vitamin C and moisture content.
People with diabetes will need to watch their intake of these sweet fruits, which have a high carbohydrate content, but they should not eliminate such healthful options from their diets, said Susan Frost, a registered dietitian and fruit and vegetable nutrition coordinator for the South Carolina Department of Health and Environmental Control. Instead, Frost said, people with diabetes should eat a fruit such as honeydew with a meal rather than as a snack on its own.
CREAMY GRAPE CUP
Makes 6 servings
3 cups seedless grapes
1/2 cup sour cream
1 tablespoon cognac
brown sugar, to taste
Wash, dry and chill grapes. Stir in sour cream and cognac. Add brown sugar to taste and chill before serving.
Per serving: 91 calories, 1 gram protein, 14 grams carbohydrate, 4 grams fat, 7 milligrams cholesterol, 2 grams saturated fat, 1 gram fiber, 16 milligrams sodium. Recipe analysis provided by The (Columbia, S.C.) State.