Make healthy easy with grapes

(Family Features) If you’re like many Americans who put a priority on well-being, choosing simple yet healthy snacks and ingredients is an easy first step. For example, grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track.
The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.
As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color – plus a healthy boost – that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon and skin health.
Warm-Spiced Chickpeas and Couscous with Grapes and Arugula
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt, plus additional, to taste, divided
• 1/8 teaspoon ground allspice
• 1 cup Israeli pearl couscous
• 3/4 teaspoon ground turmeric
• 1 1/2 cups water
• 1 can (15 ounces) no-salt-added chickpeas, drained
• 1 cup red California grapes, halved
• 2 tablespoons chopped fresh cilantro or parsley
• freshly ground black pepper, to taste
• 4 cups lightly packed baby arugula
• lemon wedges
In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.
Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.
The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.
As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color – plus a healthy boost – that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon and skin health.
Warm-Spiced Chickpeas and Couscous with Grapes and Arugula
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt, plus additional, to taste, divided
• 1/8 teaspoon ground allspice
• 1 cup Israeli pearl couscous
• 3/4 teaspoon ground turmeric
• 1 1/2 cups water
• 1 can (15 ounces) no-salt-added chickpeas, drained
• 1 cup red California grapes, halved
• 2 tablespoons chopped fresh cilantro or parsley
• freshly ground black pepper, to taste
• 4 cups lightly packed baby arugula
• lemon wedges
In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.
Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.