Mini Three-Cheese Balls
Yields 24 to 30 balls
- 1 4-ounce log fresh goat cheese
- 6 ounces crumbled blue cheese
- 2 cups coarsely grated Jarlsberg cheese
- 2 tablespoons grated onion
- 1/4 cup non fat plain yogurt
- 1/4 cup finely diced fresh chives, plus extra for garnish
- Dash hot sauce (optional)
- 1 cup slivered almonds or chopped pecans
- In a food processor, process cheeses with onion, yogurt and chives until well blended. If you'd like, add a dash of hot sauce.
- Shape into mini balls and roll in slivered almonds or chopped pecans and chives, or spread in serving dish and top with nuts/chives.
- Chill several hours or until ready to serve. Serve with flat breads, fresh vegetables, etc.
Tip: You can also mix nuts into cheese mixture and use to stuff cherry tomatoes and peppadews, sweet peppers or top cucumber rounds, mini party breads, etc. Chill several hours or until ready to serve.
(Family Features) Grapes have been enjoyed for their taste and beauty for thousands of years. And today’s scientific research keeps on showing that grapes are more than just a pretty fruit — they’re also very, very good for us.
In fact, over a decade of research suggests that grapes help maintain a healthy heart and may also help defend against a variety of age-related and other illnesses. Studies are ongoing to uncover the links between grapes and heart health, eye health, brain health, joint health, cell health and preventing certain cancers.
Of course, grapes aren’t just healthy, they also taste great: crisp, juicy and sweet. Kids love them. And, they’re convenient, making them truly a Super Snack. Eat them by the bunch, or toss them into recipes like these.
Keeping Cells Healthy
Grapes of all colors — red, green and black — are natural sources of polyphenols, which appear to help protect the health and function of our cells. Grape polyphenols:
- Have antioxidant properties, which can help protect against cell-damaging free radicals.
- Can influence the communication between cells that support key biological processes.
My Heart Belongs to Grapes
Numerous studies suggest that consuming grapes and grape products may contribute to heart health in a number of ways. Eating a variety of grapes may help:
- Improve blood flow
- Lower blood pressure
- Reduce oxidative
- Decrease inflammation
- Improve blood lipids
Seeing Is Believing
Research from Fordham University, funded by the California Table Grape Commission, suggests that grapes may reduce the risk of blindness related to age-related macular degeneration (AMD). In laboratory studies, grapes offered significantly more retinal protection than the much-touted lutein, and prevented blindness.
Mediterranean Grilled Chicken and Grape Skewers
These quick-to-fix skewers can also serve as appetizers.
Makes 4 entrée servings
- 1/4 cup extra virgin olive oil
- 2 cloves garlic, fresh minced
- 1/2 teaspoon red chili flakes, crushed
- 1 tablespoon oregano, fresh minced
- 1 tablespoon rosemary, fresh minced
- 1 teaspoon lemon zest
- 1 pound chicken breast, boneless and skinless
- 1 3/4 cups California green seedless grapes, picked from stem and rinsed
- 1/2 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice, fresh
- In small bowl combine olive oil, garlic, chili flakes, oregano, rosemary and lemon zest. Whisk together marinade.
Cut chicken into 3/4-inch cubes. Alternate chicken and grapes and thread onto 12 skewers.
- Place skewers into a baking dish or pan large enough to hold them. Pour marinade over skewers, coating each one. Marinate for 4 to 24 hours.
- Remove skewers from marinade and let excess oil drip off. Season with salt.
- Grill until chicken is cooked through, about 3 to 5 minutes on each side.
- Arrange on serving platter and drizzle with additional olive oil and lemon juice.
Breakfast-To-Go Grape Smoothie
Jump-start your day with this easy all-in-one drink.
Makes 2 1/3 cups
- 1 1/2 cups frozen California grapes
- 1 banana, sliced
- 1/2 cup vanilla or honey lowfat Greek yogurt
- 1/2 cup grape juice
- 1/4 cup wheat flake cereal
- Combine all ingredients in a blender and blend for 1 minute. Serve immediately.
Grape and Salmon Power Salad
Fresh grapes are just one of the “super” foods in this hearty and heart-healthy salad.
Makes 6 servings
- 3/4 cup pearled barley
- 3 cups firmly packed kale leaves, torn and sliced into ribbons
- 1 cup halved, red or black seedless California grapes
- 8 ounces cold, cooked salmon, skin and bones removed
- 1/2 cup walnuts, lightly toasted, coarsely chopped
- 1/4 cup fresh squeezed lemon juice
- 1 clove garlic, mashed
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper Pinch cayenne pepper
- 1/2 cup extra virgin olive oil
- Cook barley according to package directions, or in plenty of lightly salted boiling water for about 35 to 45 minutes until it is plump and tender, and still slightly chewy. Drain and cool.
- Tenderize kale by blanching it in boiling water for 2 to 3 seconds or cooking in the microwave for 1 minute. Rinse in cold water to stop cooking, and squeeze dry. Fluff and uncrimp dry kale pieces with your fingers.
- In a medium bowl, mix together barley, kale, grapes, salmon and walnuts.
- To prepare dressing: In small bowl, whisk together lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil.
- Pour onto salad and fold gently to combine. Serve immediately or refrigerate.
Frozen Grape and Banana Skewers with Chocolate Drizzle
These delightful frozen treats are healthy, too.
Makes 4 servings
- 2 firm ripe bananas
- 2 tablespoons orange juice
- 1/2 cup red grapes (about 16)
- 1/2 cup green grapes (about 16)
- 8 10-inch wooden skewers
- 1 1/2 ounces dark chocolate (60 to 70 percent cocoa solids), finely chopped
- Line a baking sheet with wax paper. Cut the banana into 1/2-inch-thick rounds. Place in small bowl and toss gently with the orange juice.
- Skewer fruit, alternating two grapes for each piece of banana, and place fruit skewers onto lined tray.
- Place chocolate in small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt chocolate.
- Using a spoon, drizzle melted chocolate onto fruit skewers.
- Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.
- 2 cups all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 cup 2% Plain Chobani
- 1 cup sugar
- 1 egg
- 3/4 cup orange juice
- 1 tablespoon grated orange zest
- 1 1/2 cups fresh cranberries
- 1/2 cup walnuts, lightly toasted and chopped coarsely
- Preheat oven to 350°F. Spray 9 x 5-inch loaf pan with nonstick spray. In medium bowl, combine dry ingredients. Set aside.
- In large bowl, mix together Chobani and sugar. Add egg and combine. Stir in orange juice. Add dry mixture to wet mixture. Mix only until just combined. Carefully, fold in orange zest, cranberries and walnuts. Pour into prepared pan.
- Bake for 1 hour or until a toothpick inserted comes out clean. Cool in pan on wire rack for 10 minutes. Carefully invert pan to remove, and finish cooling on rack.
- Wrap in plastic and foil. This bread is extra delicious on the second day.
Total Fat: 3.5g
Yield: 10 (3/4-inch) slices
- 4 (9-inch) whole wheat tortillas
- 6 tablespoons smooth peanut butter or reduced-fat cream cheese
- 1 cup fresh spinach or torn romaine leaves
- 1 large stalk celery, cut into thin 3- to 4-inch sticks (12 sticks total)
- 1/2 cup carrots, shredded or matchstick
- 1/2 cup fat-free plain yogurt or low-fat ranch dressing (optional)
- Spread 1 1/2 tablespoons peanut butter or reduced-fat cream cheese on each tortilla, leaving 1 inch of clean space at the top edge of each tortilla. Layer spinach leaves on top of peanut butter. Place three celery sticks across the middle on top of the spinach; sprinkle with shredded carrot.
- Keeping the clean edge at the top, roll tortillas up tightly from the bottom, folding in the sides after the first roll. Wrap each burrito tightly in plastic wrap and refrigerate for at least 30 minutes. Remove plastic wrap. Cut each roll into 1/2-inch slices, inserting a toothpick into the burrito before each cut is made.
- Serve with yogurt or ranch dressing.
Yields 4 servings - Serving size 1 tortilla roll-up
Source Wheat Foods Council