fruit Archives

Grapes are wonderful fruits either on their own, with wine and cheese, incorporated into a fruit salad dessert, or tossed in a chicken salad. Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

Method

Set the chicken cubes in a large bowl. In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard. Gradually pour in a thin stream of olive oil while whisking. Once the dressing is mixed, pour 1/3 of the dressing into a small glass container. With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered. Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour. When you are ready to serve, use six large plates and arrange lettuce leaves as a base on your plates. Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming an inner ring. Use a spoon to place a mound of chicken cubes in the center. Use a separate medium sized bowl for the strawberries, green grapes and blueberries. Pour the dressing in the glass container over the fruit and toss gently. Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each. There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving. This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread. For dessert serve a light pumpkin custard and your food groups will be covered!

Arugula is a pungent leafy green that is a zesty addition to any salad. While it can be used alone, it is best suited to being part of a selection of mixed greens including watercress and radicchio. Try this salad as a side dish to grilled chicken or your favorite barbecued sirloin steak recipe.

Ingredients

4 cups mixed greens including arugula

1/2 cup thinly sliced red onion

1/2 cup alfalfa sprouts

Salad Dressing Recipe

1/4 cup organic orange juice

1 tbsp freshly squeezed lemon juice

1 tbsp chopped fresh mint

1 tsp granulated sugar

1/2 tsp grated orange zest

1/4 tsp grated lemon zest

1 cup sliced fresh strawberries

Method

Combine the arugula greens mix, red onions and alfalfa sprouts in your salad serving bowl. Cover with saran wrap and chill in the refrigerator. To make the salad dressing, use a separate small bowl and pour in the orange and lemon juices. Add the chopped mint, sugar and the orange and lemon zest. In (yet another) bowl, place sliced strawberries. Pour the citrus juice mixture over the strawberries, cover and refrigerate until ready to serve. Just prior to serving, pour the strawberry mixture over the arugula mix and toss gently. This recipe makes 6 servings of side salad with just 23 calories per serving. There is 1 gram of fiber, 5 grams of carbs and 1 gram of protein. Strawberries and dark leafy green (or purple) vegetables such as arugula combine to be an excellent source of folic acid and vitamin C.

Substitutions: This recipe is a great opportunity to try new things. Try mandarin oranges (drain them first) or pears for some or all of the strawberries. If you aren’t a fan of alfalfa sprouts, check out the produce section of your favorite supermarket for new varieties of sprouts. Radish and mustard sprouts are becoming increasingly available and provide a unique and punchy flavor to your salads. Add crumbled feta or blue cheese to make this salad a little more robust, and garnish with pine nuts or toasted pumpkin seeds. Be sure to rinse all vegetables including sprouts carefully before using them in your salads.