Thursday, November 2, 2017

FOOD FOR THOUGHT: GRATEFUL FOR GRAPES

A kitchen-counter treat and lunch-box staple, grapes are a common purchase for many of us all throughout the year. Whether you prefer them in their raw form- tart green, sweet red, or complex concord- opt for a schmear of jam or jelly on your toast, or choose to wine-down with a glass at dinner, grapes provide more then just a sweet treat or instant pick-me up. Although available year-round, the true grape “harvest” is coming to an end, and so it is fitting to highlight this wonderful fruit when it is at its prime in the market. Read on below to find out the intriguing history, benefits, uses, and of course, a recipe!  



FRUITY FERMENTS:
The earliest archaeological records show that grapes have been cultivated for nearly 8,000 years, though they have existed for more than 130 million years! The act of fermentation and wine making has been traced back to Georgia and Western Asia, where viticulture (wine-making) may have become  popular due to the lack of potable beverages. On top of a scarce water supply’s, grapes naturally contain yeasts on their skins, which may have lead to the discovery of grapes’ inherent “fermentation factor.” From rich to poor, young and old (babies were even given watered-down wine,) the use of grapes in winemaking spread throughout all of the Middle East and southern Europe. The ancient Greeks promoted grape  consumption as being “good for health,” and “proper digestion,” Egyptians copied Greek-methods and tracked their works in hieroglyphs, and biblical records make the grape an essential proponent to the New Testament, where water is so famously turned into wine.
While Greeks and Romans also utilized some of the fruits bi-products for sugar substitutes, the act of consuming raw grapes didn’t become popular until the 16th century. Inherently sour, the cultivation of a sweet varietal struck a fancy with a  French King, whose fondness spread the act of consuming “table grapes” throughout Europe. In the 1700’s the Spanish brought grapes to California, who currently produces 90% of the total wine crop in America. While most of the grapes grown today come from the European cultivar Vitis Vinifera, several cross-breeding’s have created native varieties, including concords, muscadines, and mustangs.



GRAPE ADDITIONS: 
Despite 71% of the worlds grapes are used for wine production, opting to drink, chew, or spread this delicious fruit will provide you with a slew of health benefits.

REACH for RESVERATROL:  Red grapes are packed with this red-hued pigment, which gives red wine its classic color.

LEAN INTO LONGEVITY: Resveratrol has been studied to regulate the activation of longevity-promoting genes SirT1s, Fox0s, and PBEFs. These genes may help deter the “turning on” of pathways that can cause harmful cells to grow and spread.

AGELESS BEAUTY: This red pigment also promotes the health of our blood and cardiovascular system by enhancing vascular sufficiency and flow via  supporting cell membrane health.

PAIN GAMES: Pro-inflammatory compounds known as cytokines-interleukin-1, interleukin-1 beta, and tumor necrosis factor-alpha- may all be diminished via grape consumption.

BLOCKING THE ROAD: Cycloxgenase 1 & 2 are pro-inflammatory enzymes that aid the production of chemicals that lead to pain, inflammation, and other uncomfortable states. Eating grapes may diminish the activation of them!

SAYONARA with STILEBENES: Potent antioxidants support brain and immune health via regulating inflammatory markers.





THE GRAPE DEBATE:
Whether you enjoy red, green, crimson, or purple, the many options available at the grocery store in the Fall can be puzzling. Here are a few standouts:

BRONX GRAPES: Large, and silky in texture, they have a reddish-green hue and are aromatic just like their cousins: muscat.

CHAMPAGNE: Super sweet and similar to little light green pearls, these “babies,” not used for making champagne, despite the name.

CONCORD: Deep purple, and extremely sweet, these are commonly used for juice and jelly making, although their potent skins contain some of the highest levels of antioxidants!

MUSCAT: Fragrant and pale green, these small table grapes are slightly sweet with a sour undertone.

RED FLAME: Those red’s you love and adore? Yup, red flame it is! Crisp and fruity, the darker the color the more sweet they taste!

THOMPSON SEEDLESS: These are those green seedless varieties you find at every market. Juicy, dependable, and sweet, they are good all year!


SELECTING & STORING:
Fruits should be firm, plump, and heavy for their size. A powdery white coating, known as the “bloom,” is a good sign and naturally protects grapes from moisture loss. Choose bunches that are free of blemishes and mold, and it is best to wash them right before serving (if kept on vine.) Otherwise, rinsing organic grapes under running water and drying thoroughly with clean paper towels or a kitchen cloth will help them keep in the refrigerator for up to one week.



Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

NOVEMBER TRUE KITCHEN COOKING CLASS

SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*

Blood sugar plays a major role in our health: from providing the energy we need to get up in the morning, to boosting our brains to power us through difficult tasks- sugar is, inevitably, essential to health in some degree. With the holiday season upon us, surrendering to your sweet tooth is easily done with the plethora of tempting treats surrounding us. Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides ways that you can conquer your cravings for sweets, once and for all!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!


PHONE: 267-308-0777

Genevieve – “G”
Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist
True Wellness Biological Health


Chickpeas with Caramelized Grapes & Red Onion
A delicious side dish, or perfectly partnered with roasted chicken, seared mushrooms, or scooped on top of griddled flatbread or shredded kale.
Serves 4 to 6
  
2 15 ounce boxes organic chickpeas, rinsed and drained
1 ½ cups red seedless grapes, sliced in half
1 large bulb fennel, halved and sliced  very thin (tops removed)
1 small onions, one red & one yellow, halved and sliced into half moons
2 tbsp. goat cheese
2 tbsp. balsamic vinegar + 2 tbsp. roasted walnuts
1 tsp. fennel seeds

In a skillet, heat 1 tbsp. olive oil. Add onions and fennel seeds and cover with a lid. Cook for 5-7 minutes, stirring occasionally. Add grapes and sprinkle with sea salt. Add 1 cup water or chicken/veggie broth and cook until liquid has evaporated; about 10 minutes. Continue to cook until grapes are beginning to caramelize, about 5 more minutes. Add 1 tbsp. vinegar. In a bowl, toss together raw fennel, chickpeas, and goat cheese. Let grape mixture slightly cool, and toss with chickpeas. Drizzle with more balsamic and top with walnuts and fresh chopped parsley if preferred.



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