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!