The Pit Activity Book April Edition 2014 | Page 10

IS IT A BIRD, IS IT A PLANE, NO ITʼS

SUPER F

Ds

Our next SUPER FOOD is RED GRAPES! They are
small, round or oval berries that have a semi-sweet
translucent flesh in a smooth thin skin. There are
several varieties: those you eat, called table grapes
are traditionally larger and seedless; those used to
make wine are smaller, contain seeds and have a
thicker skin; and, those used to make raisins. Sweet
grapes are used to make raisins. When grapes are
left in the sunlight to dry, raisins occur naturally!
Red grapes make a low calorie, fat-free snack and
can be used in desserts, salads and main courses.
Red grapes contain vitamin K, C, B6, E and A, as
well as thiamine, folate, beta and alpha carotenes.
Minerals include potassium, magnesium, zinc, iron,
calcium, copper, selenium and phosphorous. These
vitamins help the body function properly and may
also protect against cancer and lower the risk of
heart disease. Studies are on-going to verify these
claims!

Grapes have grown wild since
pre-historic times and evidence proves
grapes were cultivated in Asia as far
back as 5,000 BC. Grapes were
pictured in hieroglyphics in the ancient
Egyptian burial tombs, and were
revered in the Greek and Roman civilizations for their use in wine making.
Grapes were planted in the Rhine
Valley in Germany in the 2nd century
AD. Around that time over 90 varieties
were already known. Grapes were
planted in the US as early as the 17th
century. Today, grapes are cultivated
on every continent except Antarctica.
To obtain the maximum amount of
nutrients and taste, grapes should be
enjoyed fresh. Temperatures of 350
degrees or more can damage some of
the unique and delicate phytonutrients
in grapes. To avoid the use of pesticides, buy organically grown grapes.

meets DELICIOUS

NUTRITIOUS
CHICKEN SALAD
Ingredients:

2 bone-in Chicken Breasts or Rotisserie Chicken Breast
1T Olive Oil
Salt & Pepper to taste
½ cup pecans toasted and chopped
½ cup walnuts toasted and chopped
Dressing:
½ cup light mayo
½ cup sour cream
1T parsley or your favorite fresh herb i.e. basil, tarragon, etc
1 cup red or green grapes cut in half

Directions:

Pre heat oven to 375 degrees
Put chicken breasts, if using, on foil lined baking dish—rub
with olive oil and salt and pepper, if using.
Roast 40 minutes until chicken is cooked through. Let cool
until able to handle. Shred or cut into cubes removing
bones and skin.
If using Rotisserie Chicken Breast, either shred or cut into
cubes.
In a bowl combine mayo, sour cream and herbs – Stir to
combine. Add salt & pepper to taste.
Add the chicken and toasted nuts to the mayo mixture.
Stir to combine.
Once combined, add the grape halves and toss.
Serve on lettuce leaves of your choice or place between
two slices of multi-grain bread or toast!

FROZEN GRAPES
Ingredients:
1 cup green grapes
1 cup red grapes
1T sugar

Directions:
Wash grapes thoroughly! Make sure they are dry!
Pour the sugar followed by the grapes in a zip lock
bag.
Gently shake the bag to coat the grapes evenly.
Put the grapes in a single layer on a cookie tray
and freeze for three hours or overnight.
ANDY SMITH
2013 PGC Athlete
2013 World Championship Competitor
Fourth on Floor at the World Cup in 2012

Here are some great
recipes to get you
started!