The Mountain Eagle
Whitesburg KY

Enjoy the Goodness of Grapes for Healthy Snacks and Meals



Establishing a regular pattern of healthy snacks and meals made from fresh, whole foods is essential to promoting good health. Fresh grapes always make a great snack because they are tasty, healthy and portable. Yet grapes can also be used as an ingredient to make good-for-you dishes that are just as satisfying as they are healthy.

According to an IFIC Food and Health survey, consumers are looking more and more to foods for health benefits. Plus, they are naturally fat-free, cholesterol-free and low in sodium. Pairing heart-healthy food options for nutritious make-at-home dishes.

For more meal inspiration for healthy eating, visit

Trout with Grape and Lentil Salad

Servings: 4

3/4 cup green lentils, uncooked
2 1/2 cups water
2 tablespoons minced shallot
1 1/2 cups halved red California grapes
1/4 cup fresh chopped dill
1/4 cup chopped walnuts
2 tablespoons lemon juice
1 teaspoon lemon zest
1 tablespoon white balsamic vinegar
1 tablespoon, plus 2 teaspoons,
olive oil, divided
1 cup arugula
1/2 teaspoon sea salt, divided
1/4 teaspoon pepper, plus additional,
to taste, divided

1/2 teaspoon lemon zest





In medium saucepan, combine lentils with water. Bring to boil then reduce h eat to simmer; cover and cook 15 minutes. Turn off heat and allow to steam 5 minutes; drain and let cool.

In medium bowl, combine lentils, shallot, grapes, dill, walnuts, lemon juice, lemon zest, vinegar, 1 tablespoon olive oil, arugula, 1/4 teaspoon salt, and pepper, to taste; set aside.

Heat oven to broil. Move rack to highest position.

Sprinkle trout fillets with lemon zest, remaining salt and 1/4 teaspoon pepper; brush with remaining olive oil. Broil trout 4-5 minutes. Serve with lentil salad.

Nutritional information per serving:

480 calories; 40 g protein; 36 g carbohydrates;
20 g fat (38% calories from fat); 3 g saturated
fat (4% calories from saturated fat); 80 mg

Chicken Larb with Grapes

Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4

1/2 red onion, thinly sliced
2 cups halved red
California grapes
2 tablespoons rice vinegar
2 tablespoons vegetable oil
1 pound ground chicken
1/4 teaspoon salt
1/4 teaspoon freshly ground
black pepper
1-2 Thai chilies, thinly sliced

3 tablespoons lime juice
1/4 cup coarsely chopped cilantro
3 tablespoons coarsely chopped
mint leaves
4 cups steamed jasmine rice
2 cups shredded green cabbage

2 tablespoons chopped roasted
and salted peanuts

In medium bowl, combine onion, grapes and rice vinegar; set aside. In large skillet, heat oil over medium-high heat. Add chicken and cook, stirring frequently until just cooked through, about 6-7 minutes. Season chicken with salt and pepper. cilantro and mint.

Divide rice between four serving dishes and top with chicken, cabbage, marinated onions and grapes; sprinkle with peanuts.

540 calories; 26 g protein; 65 g
carbohydrates; 19 g fat (32% calories
from fat); 3.5 g saturated fat (6%
calories from saturated fat); 100 mg

Smashed Cucumber and Grape Salad

Prep time: 20 minutes
Servings: 6

1 1/4 pounds English or Persian
cucumbers, ends trimmed
1 teaspoon kosher salt
2 tablespoons rice vinegar
1 tablespoon reduced-sodium
soy sauce
2 teaspoons granulated sugar
1-2 teaspoons chili oil
1 teaspoon toasted sesame oil
1 cup halved California grapes
2 scallions, thinly sliced
2 teaspoons toasted
sesame seeds

Using rolling pin, smash whole cucumbers lightly, just enough to break open. Tear or cut into 1 1/2-inch pieces and season with salt. Transfer to sieve and let drain 10 minutes.

In large bowl, whisk vinegar, soy sauce, sugar, chili oil and sesame oil; stir in grapes and scallions.

Sprinkle with sesame seeds and serve.

Nutritional information per serving:

70 calories; 1 g protein; 11 g carbohydrates; 2.5 g fat (32% calories from
fat); 0 g saturated fat; 0 mg cholesterol;

Go for a Grape Snack

food consumption, thus making smart snack choices a vital part of promoting good health. According to a study conducted by Mintel, 94 percent of adults snack daily, and 55 percent of people said they snack choice without the added fat, salt and sugar found in many processed snacks.

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