Autumn Solstice has arrived, but it looks like summer weather isn’t quite done with us yet. That means grapes are still around! Grapes, scientifically named Vitis vinifera, are one of the most snackable fruits around. Grapes are considered a berry, but what sets them apart from their berry family members is their skin. Grape skins are tougher than other berries, making them less likely to split open or break when handled. This makes them very low-mess, perfect for virtually any snacking situation at any age. Not only that, but their sweet-and-sour taste is addictingly good – and good for you!

Nutrition

Grapes are a nutrient-dense fruit packed with health benefits. They are rich in vitamins C and K, which support immune function and bone health. Grapes are also a great source of antioxidants, particularly resveratrol, which is linked to heart health and anti-aging properties. Their high water content helps with hydration, while the natural sugars in grapes provide a quick energy boost. Additionally, grapes contain dietary fiber, aiding digestion and promoting gut health. Low in calories yet full of nutrients, they make for a healthy snack or a flavorful addition to various dishes.

Green VS. Red

Red and green grapes are similar in taste and nutrition but have some distinct differences, particularly in their antioxidant content and associated health benefits. Red grapes get their red/purple color from the antioxidant anthocyanin, which is known for its anti-inflammatory and heart-protective properties. Green grapes do not contain this antioxidant, and therefore they are not red or purple. Red grapes also have higher levels of the antioxidant resveratrol, which has been linked to improved heart health, reduced risk of blood clots, and anti-aging effects. While red grapes may be higher in antioxidants, they also have a more bitter taste because of it. So while red grapes might be objectively healthier, green grapes will often taste more delicious.

Recipes

Grapes aren’t just for snacking! There are loads of ways you can use grapes to brighten up a recipe. Try one the recipes below for a fresh twist on eating grapes:

Roasted Grape and Goat Cheese Crostini

Ingredients:

• Baguette slices
• Red or green grapes
• Goat cheese
• Olive oil
• Honey
• Fresh thyme
• Salt and pepper

Instructions:

1. Toss grapes with olive oil, salt, and pepper.
2. Roast at 400°F for 20 minutes.
3. Toast baguette slices, spread goat cheese, and top with roasted grapes.
4. Drizzle with honey and sprinkle fresh thyme.

Chicken Salad with Grapes

Ingredients:

• Cooked chicken (shredded or cubed)
• Red or green grapes (halved)
• Celery (chopped)
• Mayonnaise or Greek yogurt
• Chopped pecans or almonds
• Salt, pepper, and a squeeze of lemon juice

Instructions:

1. Mix chicken, grapes, celery, and nuts in a bowl.
2. Stir in mayonnaise or yogurt and season with salt, pepper, and lemon juice.
3. Serve on lettuce or as a sandwich.

Grape and Arugula Salad with Feta

Ingredients:

• Fresh arugula
• Red or green grapes (halved)
• Crumbled feta cheese
• Sliced almonds
• Olive oil
• Balsamic vinegar
• Salt and pepper

Instructions:

1. Toss arugula with grapes, feta, and almonds.
2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.

Grape Salsa

Ingredients:

• Red or green grapes (chopped)
• Red onion (finely chopped)
• Jalapeño (diced)
• Cilantro (chopped)
• Lime juice
• Salt and pepper

Instructions:

1. Combine chopped grapes, onion, jalapeño, and cilantro in a bowl.
2. Add lime juice and season with salt and pepper.
3. Serve with tortilla chips or grilled chicken.

Frozen Yogurt Covered Grapes

Ingredients:

• Fresh grapes
• Greek yogurt (any flavor)
• Honey (optional)

Instructions:

1. Dip grapes in Greek yogurt, then place on a lined baking sheet.
2. Freeze for a couple of hours until firm.
3. Optionally drizzle with honey before serving.