RECIPES

DIET

KALE SALAD WITH

GRAPES AND PINE NUTS

INGREDIENTS

 

3 tablespoons pine nuts

1 small bunch kale (any variety) (about 3/4 pound)

2 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 1/2 cups black and/or red seedless California grapes, halved

1/2 cup freshly grated parmesan cheese, divided

NOTES

 

Created by Ellie Krieger for the California Table Grape Commission

 

SERVINGS

4 servings (Serving size: 1 ½ cup)

 

NUTRITIONAL INFORMATION

 

Per serving: Calories 230; Total Fat 15g (Mono Fat 7g, Poly Fat 3.3g, Sat Fat 3.1g); Protein 8g; Carb 21g; Fiber 2g; Cholesterol 10mg; Sodium 340mg

Excellent source of: Vitamin A, Vitamin C, Vitamin K, Calcium, Manganese

Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium, Riboflavin

 

DIRECTIONS

 

Toast the pine nuts in a small dry skillet over a medium-high heat, stirring frequently, until golden brown and fragrant, about 3 minutes.

Remove the center ribs from the kale. Discard the ribs then wash and dry the leaves well and cut them very thinly into ribbons.

Place the kale in a large bowl. Drizzle with the oil and vinegar then sprinkle in the salt and pepper. Using your hands, toss the kale with the dressing, massaging the greens lightly so the kale is well coated and begins to soften, about 30 seconds.

Add the pine nuts, grapes and half of the parmesan and toss to combine. Serve garnished with the remaining cheese sprinkled on top.

DIET

FROZEN GRAPE AND

BANANA SKEWERS

WITH CHOCOLATE DRIZZLE

INGREDIENTS

 

2 firm ripe bananas

2 tablespoons orange juice

1/2 cup red California grapes (about 16)

1/2 cup green California grapes (about 16)

8 (10-inch) wooden skewers

1 1/2 ounces dark chocolate (60-70% cocoa solids), finely chopped

NOTES

 

Recipe created by Chef and Nutritionist, Ellie Krieger, M.S., R.D.

 

SERVINGS

 

Makes 4 servings (Serving size: 2 skewers)

 

NUTRITIONAL INFORMATION

 

Nutritional analysis per serving: Calories 140; Protein 2g; Carbohydrate 27g; Fat 4.5g (29% Calories from Fat); Saturated Fat 2.5g (16% Calories from Saturated Fat); Cholesterol 0mg; Sodium 0mg; Fiber 3g.

 

DIRECTIONS

 

Line a baking sheet with wax paper. Cut the bananas into 1/2-inch thick rounds. Place in a small bowl and toss gently with the orange juice. Skewer the fruit, alternating two grapes for each piece of banana and place the fruit skewers onto the lined tray.

Place the chocolate in a small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt the chocolate. Using a spoon, drizzle the melted chocolate onto the fruit skewers.

Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.

 

 

 

65500 Lincoln Street

Mecca, CA 92254

 

 

Franz De Klotz

 

Nick Bozick

 

Michael Bozick

 

Julie Fargo

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