3 healthy salad recipes with grapes

We are going to teach you how to prepare a series of healthy salads with grapes so that you get the most out of these fruits loaded with antioxidants.

Last update: October 26, 2021

Salads are recommended preparations in the context of almost any diet. They are characterized by combining a high amount of vegetables. However, it is always advisable to ensure a portion of protein on the plate or as a side dish. To give you ideas, we are going to teach you how to prepare several recipes for healthy salads with grapes.

Before starting it is important that you bear in mind that a higher consumption of vegetables is associated with a reduction in mortality from all causes. This is due to the micronutrients and flavonoids that these foods contain, capable of modulating inflammatory and oxidative mechanisms.

1. Fennel and white grape salad

With this salad you can take advantage of all the benefits of the grape. We are talking about a fruit that concentrates tannins.

These compounds can help improve cardiovascular health, according to a study published in the journal The Journal of Nutrition. They are capable of reducing the incidence of platelet aggregation and, with it, atherosclerosis.

Ingredients

To prepare this dish you will need the following ingredients:

  • 50 grams of pine nuts.
  • 50 grams of walnuts.
  • The juice of half a lemon.
  • 200 grams of white grape.
  • 400 grams of fennel bulb.
  • 200 grams of sliced ​​Iberian ham.

In addition, it is usually presented with a sauce that has the following:

  • 1 egg yolk.
  • Salt and pepper to taste.
  • 3 tablespoons of apple cider vinegar.
  • 2 tablespoons of extra virgin olive oil.

Step by Step

You have to start by washing the fennel well to cut it into slices. It is important to squeeze the lemon juice on top and cook it for 10 minutes. From here, it is drained and allowed to cool.

In parallel, the grapes will have to be cut in half to clean them and remove the seeds. The nuts will be sautéed in a pan until golden brown, but no oil has to be used for this.

It only remains to prepare the sauce before starting with the assembly. It is necessary to add the oil and the egg yolk in a bowl, beating well until both elements are integrated. From here the vinegar is incorporated, along with the salt and oil to taste.

Keep in mind that it should be kept in the refrigerator for a few minutes to serve very cold.

To finish, we must proceed to the assembly of the salad. The fennel and grapes are placed in a bowl. The ham slices will be inserted interspersed between the vegetables. Garnish on top with pine nuts and walnuts and pour in the cold sauce.

The walnuts add a crunchy touch to the salad, improving its texture.


2. Goat cheese salad with grapes and sesame

Cheese is a food that should not be missing in the diet. Unless there is a lactose intolerance or an allergy to cow’s milk proteins, it is a product that provides a large amount of nutrients and is considered healthy.

Among the minerals it contains, special mention must be made of calcium. According to research published in the journal Nutrients, is key to preventing bone problems.

Ingredients

The ingredients that you will need to successfully prepare this salad are the following:

  • 100 grams of grapes.
  • Apple vinager.
  • Mixed lettuce leaves.
  • Extra virgin olive oil.
  • 200 grams of fresh goat cheese.
  • 2 tablespoons of sesame seeds.
  • Salt to taste.

Step by Step

The preparation of the dish is much simpler than in the previous case. Thus it is perfect for those days when there is not much time to dedicate to the kitchen.

You have to start by washing the lettuce leaves and cutting them into pieces. They are placed in a bowl and the chopped goat cheese is added.

From here the grapes are incorporated, although it is necessary to first cut them in half to remove the seeds. They can be purchased directly peeled and seeded, but the taste may not be that great.

To end, top with sesame and season to taste with oil, vinegar and salt. It will be necessary to stir everything well before serving

3. Warm Cauliflower Salad with Red Grapes, Parsley and Pepper

If what you are looking for is an option with a high anti-inflammatory capacity, this should be the main choice. Among the healthy salads with grapes, the one that we bring you below contains overwhelming benefits.

Cruciferous vegetables have been shown to contain a series of phytonutrients that control inflammatory processes and help prevent the development of many complex diseases. Its inclusion in the diet is more than indicated.

Ingredients

Write down the ingredients you will need to make this salad:

  • 1 cauliflower
  • Fresh parsley.
  • 1 clove garlic.
  • 250 grams of red grapes.
  • 1 teaspoon of pepper.
  • A teaspoon of sweet pepper.
  • Extra virgin olive oil, salt and white wine vinegar.
Crucifers have several properties. Among them, it is worth highlighting the anti-inflammatory power.

Step by Step

The first thing is to cut the cauliflower in half, then fillet it in medium slices. It cooks for about 20 minutes in steam until tender. Right after it dries well, draining any liquid that may remain on the surface.

From here you will have to mince the garlic clove, sautéing it in a saucepan with olive oil so that it takes color. The paprika is added and stirred to avoid burning or sticking. The cauliflower is also incorporated at this time, along with a splash of white wine vinegar.

To end, the grapes will have to be washed, cut in half and their seeds removed. The cauliflower is served, the fruits are added on top and a little freshly ground pepper. It only remains to finish with some fresh parsley leaves.



Make healthy salads with grapes

It is very easy to make healthy and tasty salads with grapes, taking advantage of all the benefits of this fruit. Keep in mind that it is always better to consume the whole vegetable than its juice, since in this way the fiber is used. This substance will be decisive when it comes to reducing the impact of sugars on blood glucose.

Good dietary habits must be combined with other routines considered healthy. It is ideal to practice physical exercise frequently, in addition to ensuring at least 7 hours of rest each night.

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