Monday, February 23, 2015

Grape Glazed Carrots

February is Heart Health Month and I am celebrating with foods that promote heart health! Concord grape juice is one of 'em!

I think that it is common knowledge that wine may promote heart health. Did you know that concord grapes have many of the same effects?

4 ounces of 100% juice = 1 serving. 

One common question I get as a dietitian is whether it is better to eat raw or cooked foods. The answer actually depends on the food and the specific nutrients you're referring to. The polyphenols in the concord grape juice and the beta-carotene in carrots are actually more bio-available cooked! This is why variety is so important - eat a good mixture of foods each day, in a variety of preparations, both fresh and cooked.

Know your farmer, know your food! Meet Tim Grow, a concord grape farmer!

Grape Glazed Carrots
  • 3/4 cup Welch's 100% grape juice
  • 2 teaspoons cornstarch
  • 8 medium carrots, peeled, sliced into 1/4 inch slices
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1/4 cup chopped walnuts, toasted
  • salt and pepper
  1. Bring  1 quart of water to boil in a medium saucepan. Add carrots, bring to a boil and simmer for 5 minutes or until tender. Drain.
  2. Meanwhile, in a small saucepan, thoroughly.whisk the grape juice, cornstarch, vinegar and olive oil together. When no lumps of cornstarch remain, turn heat to high and bring mixture to a boil. Simmer for 4-5 minutes or until mixture is thick. 
  3. Toss glaze with carrots, top with walnuts and serve immediately.
Note: the heart healthy fats in the walnuts and olive oil  promote absoprtion of fat-soluble nutrients, such as beta-carotene.

Recipe adapted from Welch's

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