All the Colors of the Rainbow – White Grapes

This post is part of a new series for Bekah’s Bites. We will be sharing nutrition tips about colorful fruits and vegetables. Think about rainbow colors when you choose your produce because those bright shades not only mean better flavor, it means they contain healthy nutrients.

7336418324_55c13a21d0_oWhite Grapes

Perfectly stored and rinsed white grapes are the basis for lots of jellies, juices, and wines, and whole grapes make a great paring with fish, chicken and other proteins. White – sometimes-called green – grapes are often seedless which makes them an easy choice for snacking as well as for inclusion in a variety of dishes. White grapes have been enjoyed as dried fruit called sultanas and are most often used in breakfast bread recipes.

There are three main types of white grapes: European and North American, and a hybrid of both, though the fruit is native to Mediterranean region. Grapes need a hot, dry climate with mild winters to flourish. California has grown 90% of this crop for the United States since 1839 and began transporting it nationwide in 1869, after the construction of the transcontinental railroad.

gruner_veltliner_grapes_being_hand_harvested_at_hahndorf_hill_vineyard_in_the_adelaide_hillsAs with most grapes, they have few calories and are considered a super food based on their nutritional value. This white fruit contains vitamins A, C, and K and is a good source of potassium and iron. Other health benefits include:

  • Boosting immunity
  • Replenishing electrolytes
  • Promoting bone health
  • Improving blood flow and aiding in heart function
  • Increasing energy

Who knew that such a small, easily accessible fruit could pack in so many nutrients? Now that you know, you can put that knowledge to work and add white grapes to your diet. We can help you do that with this week’s Easy Friday lunch, which includes a healthy turkey salad wrap and your new favorite fruit.

7336418324_55c13a21d0_oCooking tip

After purchasing your white grapes, store them unwashed until ready to eat. It is recommended that your wash them in a colander and under cold water. Sometimes white grapes have a dusty covering, this is called a bloom and can be easily removed with baking soda or salt. The bloom is to prevent moisture loss and is safe to eat.