The grape is one of the oldest fruits to be cultivated going back as far as biblical times. Spanish explorers introduced the fruit to America approximately 300 years ago. Some of the most popular ways in which the fruit is used, is eaten fresh, in preserves or canned in jellies, dried into raisins, and crushed for juice or wine. Although, machines have taken the place of much handwork, table grapes are still harvested by hand in many places.

Grapes are about 80 percent water, making them a delectable low-calorie snack or dessert; a cup of Concord or Catawba grapes contains only about 60 calories Grapes also add fiber to the diet and are naturally low in sodium. Raisins, or dried grapes, contain only about 15 percent water. For this reason, nutrients and calories are more concentrated in raisins-one cup contains 464 calories! Like other dried fruit, raisins are a good source of iron. Serving Size 1-1/2 cups (138g/14.9oz)

Varieties

Grapes come in more than 50 varieties in black, blue, blue-black, golden, red, green, purple, and white colors with a juicy pulp inside. The two main types of grapes are the American and European. They both come in seeded and seedless varieties. Common varieties include Thompson, Flame, Ruby, Perlette and Tokay grapes. Most U.S. grapes are grown in California.

Selecting Grapes

Look for firm, plump, well-colored clusters of grapes that are securely attached to their green stems. Fully ripe grapes are soft and tender. Grapes showing signs of decay, shriveling, stickiness, brown spots or dry brittle stems should be avoided. Blue Concord grapes are excellent for table use and for making juice and jelly. The large, purplish-red catawba variety is used primarily for making juice and wine, but can also be served fresh for eating.

Using and Preserving Grapes

Fresh Facts

• Fresh grapes maintain good quality for two to three days in the refrigerator. Store in a covered container or plastic bag.
• Just before use, wash grape clusters under a gentle spray of water, drain and pat dry. 
• Table grapes are at their best served slightly chilled to enhance their crisp texture and refreshing flavor. 
• Seedless grapes are used whole. For seeded grapes, remove seeds by cutting grapes into halves lengthwise and scooping out seeds with the point of a knife. 
• Grapes are easier to peel when they're frozen. Just rinse frozen grapes in lukewarm water until skins split. Skins will then slip right off. 
• When preparing small clusters of grapes for garnishing, cut the clusters with scissors. This helps keep the grapes attached to the stem. 
• For longer storage, grapes can be canned, frozen or made into juice or sweet spreads to enhance meals throughout the year. Grapes can be dried as raisins for use as a snack or in baking. 

Canned Facts

• Seedless grapes can be canned whole for use in fruit salads and molded gelatin desserts. If seeded varieties are used, halve and remove seeds before canning. 
• Grape juice can be canned both sweetened and unsweetened. If juice will be made into jelly later, it's best to can it without sugar-then add the proper amount of sugar at jelly making time.
• To prevent mold growth, seal grape jelly with two-piece canning lids and process for five minutes in a simmering water bath. 

Freezer Facts

• Frozen grape juice is of excellent quality—serve it alone or mixed with other juices. Freeze a few grape "popsicles" for an icy summer treat. 
• Freeze grape puree for use in making grape pie and to flavor yogurt. 
• Tray freeze seedless grapes and store them in freezer containers. When summer temperatures sizzle, chill summer drinks with "grape" ice cubes. 
• For an easy, refreshing summer dessert, serve tray frozen grapes in a chilled glass bowl. 

Dried Facts

• The quality of dried grapes, or raisins, is excellent. 
• For best results, use seedless grapes. If seeded varieties are used, remove seeds as described under Fresh Facts before drying.
• In areas of high humidity, sun drying is not recommended. For best results, dry grapes in a dehydrator or oven.

Recipes

Grape Kabobs
Makes 4 servings.
Prep: 12 min. Cooking: 110 min. Cooling: 25 min.

Ingredients

1 cup purple grapes, seedless
1 cup chopped pineapple
¼ cup apple juice
2 kiwifruits, peeled and cut into ½-inch thick slices
¼ cup nonfat plain yogurt
2 small bananas, cut into ½-inch thick slices
1 Tbsp. orange juice
1 cup small strawberries, melon balls and blackberries

For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or until cool.

Transfer the pineapple mixture to a blender or food processor. Add the yogurt and blend or process until smooth. If desired, cover and chill in the refrigerator before serving. Place the bananas in a small bowl. Drizzle with the orange juice, then gently toss until coated. Cut the kiwi slices into quarters.

For the kabobs, thread the grapes, bananas, kiwi, strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip.

Nutrition facts per serving: Calories 123, Fat 0.8 g (8% of calories), Cholesterol 1 mg, Fiber 3.7 g, Sodium 15 mg

Chicken and Grape Pasta Pockets
Makes 4 servings.
Prep: No cooking

Ingredients

1½ cup Seedless grapes, halved
1 cup Diced cooked chicken
¼ cup Lowfat yogurt
1 Tbsp. Green onion, minced
1 tsp. Dijon-style mustard
Salt and pepper to taste
6–8 oz (16 to 18) jumbo shell macaroni cooked and drained
Lettuce leaves
Bottled low-calorie dressing

Combine grapes, chicken, yogurt, celery, green onion, mustard, salt and pepper; mix well. Stuff mixture into cooked shells. Serve on lettuce leaves with dressing.

Nutrition facts per serving: Calories 344, Fat 5 g (percent of calories from fat: 12%), Cholesterol 31 mg, Fiber 1 g, Sodium 185 mg.
Source: PBH/California Table Grape Commission

Pistachios, Fruits and Fun
Makes 8 (1 cup) servings.
Prep: No cooking

Ingredients

3 cups (1 basket) Fresh strawberries, hulled, halved
3½ cups Cantaloupe (medium), pared, seeded, and cut up
2½ cups Seedless green grapes
1/3 cup Shelled natural pistachios (raw)
1/3 cup Frozen lemonade concentrate
2 Tbsp. Sugar

Combine fruit and pistachios in bowl. Stir lemonade concentrate with sugar vigorously, pour over fruit; toss gently to coat well. Refrigerate until ready to serve, tossing now and then.

Nutrition analysis per serving: Calories 157, Fat 3 g (percent of calories from fat 20%), Cholesterol 0 mg, Fiber 3 g, Sodium 14 mg. Source PBH

Grape and Napa Cabbage Stir-Fry
Makes 4 servings.
Prep: Quick <20 min.

Ingredients

1 cup Onion, sliced vertically
1 Tbsp. Olive oil
4 cup Napa cabbage, cut into 1/2" slices
2 cup Halved seedless grapes
4 Dried shitake mushrooms, rehydrated and cut into ½" slices
2 Tbsp. Basil (fresh), chopped (2 tsp. dried basil may be substituted)
Salt and pepper to taste
¼ cup Water
1 tsp. Cornstarch

Sauté onion in oil until tender. Add cabbage, grapes, mushrooms, basil, salt and pepper and stir-fry until cabbage is crisp-tender. Combine water and cornstarch; mix well and add to grape mixture. Stir-fry about 1 minute or until sauce thickens.

Nutrition facts per serving: Calories 127, Fat 4 g (percent of calories from fat: 27%), Cholesterol 0 mg, Fiber 2 g, Sodium 49 mg. Source: PBH/California Table Grape Commission

Grape Volcano Smoothie
Makes 1 servings. (1 1/2 cups)
Prep: Quick

Ingredients

1/2 cup seedless green grapes
1/2 cup 1% Milk, (or skim)
1/2 cup Plain, low-fat yogurt
1 Tbsp. Brown sugar
1/8 tsp. Vanilla
2 Ice cubes, cracked

Put all ingredients in a blender. Blend at high speed for 15 seconds.

Nutrition facts per serving: Calories 237, Protein 11 g, Carbohydrates 42 g, Fat: 4 g (percent of calories from fat 14%), Cholesterol 12 mg, Fiber 1 g, Sodium 153 mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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