Grapes are loaded with disease-fighting phytonutrients and glucose

Grapes are loaded with disease-fighting phytonutrients and glucose

Grapes are loaded with disease-fighting phytonutrients and glucose, which makes them easy to digest. A handful (100 mg) of grapes has 60 - 70 calories. They are also rich in soluble fiber, insoluble fiber and cholesterol-lowering pectin, which make them an acceptable fruit for diabetics. Grapes are a good source of potassium, which helps to regulate blood pressure. Grapes, however, have very few vitamins and minerals. Compared to 212 mg of Vitamin C found in 100 gm of guavas, grapes have only 3 mg of the vitamin. Grapes are a fair source of calcium, phosphorous and iron and contain small amounts of B-vitamins, mainly in the form of folic acid. What makes grapes nutritionally significant is their high antioxidant content in the form of phytochemicals. These phytochemicals -- ellagic acid and quercetin -are present in the skin of red and black grapes and protect people against cancer and heart disease. As grapes are sprayed with pesticides, wash them thoroughly with water, soak in a solution of potassium permanganate for 10 minutes before rinsing again and eating. Fresh fruit and honey jelly terrine: Ingredients: Zest of orange, cut in strips; Strawberries, 250 gms; Gooseberries, one handful; Black seedless grapes, one handful; Candied orange peel, chopped; 45 gms (Or marmalade, 2 tablespoons). For the honey jelly: Honey, 1 tablespoon; Water, 650 ml; Sugar, 150 gms; Orange and lemon zest, one each; Mint leaves, 8; Gelatin, soaked in water, 3 tablespoons. To make the honey jelly, put the honey, water, sugar, zest and mint in a saucepan and bring almost to a boil, stirring constantly. Remove from heat and set aside for 10 minutes. Strain the liquid into a pan. Add gelatin and leave to cool. Blanch the orange julienne in boiling water for one minute. Drain and cool. Layer the fruits (keeping some for the garnish), the orange julienne, and candied orange peel or marmalade in a terrine mould or glass dish measuring roughly 25 x 7.5 x 8.5cm (10 x 3 x 3 ½ inches). Fill the mould with the jelly. Place a piece of wood covered with foil on top of the terrine; this weight will compress the terrine, making it easier to slice. Refrigerate until firm. Remove the weight. Turn out and slice using a sharp knife. Serve with a fruit sauce, custard or ice-cream and garnish with mint leaves and the reserved fruits. HT Media Ltd
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