3 Healthy Salad Recipes with Grapes - Step To Health
 

3 Healthy Salad Recipes with Grapes

It's very easy to prepare these healthy salads with grapes, and this fruit is very beneficial for our bodies. Find out more here.
3 Healthy Salad Recipes with Grapes

Last update: 04 November, 2021

Salads are recommended in the context of almost any diet. They mainly contain vegetables, but it’s always advisable to ensure some protein in the dish or as an accompaniment. To give you ideas, we’re going to show you how to prepare several healthy salad recipes with grapes.

Before you start, it’s important to bear in mind that a higher consumption of vegetables is associated with a reduction in mortality from any cause. This is due to the micronutrients and flavonoids contained in these foods, which are 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 grapes. We’re talking about a fruit that has a high concentration of tannins.

These compounds can help improve cardiovascular health, according to a study published in The Journal of Nutrition. They’re able to decrease the incidence of platelet aggregation and, with it, atherosclerosis.

Ingredients

To prepare this dish you’ll need the following ingredients:

  • 50 grams (2 oz) of pine nuts
  • 50 grams (2 oz) of walnuts
  • The juice of half a lemon
  • 200 grams (8 oz) of white grapes
  • 400 grams (16 oz) of fennel
  • 200 grams (8 oz) of sliced Iberian ham

In addition, it’s usually prepared with a sauce that has the following:

Step by step

You have to start by washing the fennel well to cut it into slices. It’s important to squeeze the lemon juice over it and cook it for 10 minutes. Then drain and leave to cool.

At the same time, cut the grapes in half to clean them and remove the pips. The nuts should be sautéed in a frying pan until golden brown, but don’t use oil for this.

All that remains is to prepare the sauce before starting to assemble. You’ll need to add the oil and the egg yolk into a bowl, beating well until both elements are integrated. Then add the vinegar and salt to taste.

Keep in mind that it should be put in the fridge for a few minutes to serve well chilled.

Finally, start to make the salad. Place the fennel and grapes in a bowl. The slices of ham are placed between the vegetables. Decorate the top with the pine nuts and walnuts and pour the cold sauce over it.

Nueces para una ensalada de uvas.
The walnuts add a crunchy touch to the salad, improving its texture.

Another great recipe for you to check out: A Quick and Easy Endive Pomegranate Salad Recipe

2. Healthy salad recipes: Goat cheese salad with grapes and sesame seeds

Cheese should never be missing in our diets. Unless you have lactose intolerance or allergy to cow’s milk proteins, it’s a product that provides a lot of nutrients and is considered healthy.

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

Ingredients

The ingredients you’ll need to successfully prepare this salad are as follows:

  • 100 grams (4 oz) of grapes
  • Apple vinegar
  • Mixed lettuce leaves
  • Extra virgin olive oil
  • 200 grams (8 0z) of fresh goat cheese
  • 2 tablespoons of sesame seeds
  • Salt to taste

Method

The preparation of the dish is much simpler than the previous one. This makes it perfect for days when you don’t have much time to spend in the kitchen.

Start by washing the lettuce leaves and cutting them into pieces. Place them in a bowl and add the chopped goat’s cheese.

Then add the grapes, although it’s first necessary to cut them in half first to remove the pips. You can buy them directly peeled and seeded, but the taste may not be as good.

Finally, pour over the sesame seeds and season to taste with oil, vinegar and salt. Mix well before serving.

3. Warm cauliflower salad with red grapes, parsley, and pepper

If you’re looking for an option with a high anti-inflammatory capacity, this should be your main choice. Out of all the healthy salads recipes with grapes, this one has some of the strongest benefits.

Cruciferous vegetables have been shown to contain many phytonutrients that control inflammatory processes and help prevent the development of many complex conditions. Its inclusion in your diet is highly recommended.

Ingredients

  • 1 cauliflower
  • Fresh parsley
  • 1 clove of garlic
  • 250 grams (10 oz) of red grapes.
  • 1 teaspoon of pepper
  • 1 teaspoon of sweet paprika
  • Extra virgin olive oil, salt, and white wine vinegar
Cauliflower.
Cruciferous vegetables have several properties. Among them, it’s worth highlighting their anti-inflammatory power.

Method

The first thing is to cut the cauliflower in half, and then into medium-sized slices. You then steam it for about 20 minutes until it’s tender. Dry it well, draining any liquid that may still remain on its surface.

From this point on, chop the garlic clove and sauté it with olive oil until it turns a nice color. Add the paprika and stir to prevent it from burning or sticking. Also add the cauliflower at this point, along with a splash of white wine vinegar.

Finally, wash the grapes, cut them in half and remove the pips. Serve the cauliflower, add the fruit on top and a little freshly ground pepper. Just finish off with some fresh parsley leaves.

Why not try this recipe? Fresh Citrus, Date, and Almond Salad

Prepare healthy salad recipes with grapes

It’s very easy to prepare tasty, healthy salad recipes with grapes, taking advantage of all the benefits of this fruit. Keep in mind that it’s always better to consume the whole vegetable rather than its juice, as this way you can take advantage of the fiber. This substance will be decisive in reducing the impact of sugars on blood sugar levels.

Good dietary habits should be combined with other healthy routines, such as practicing physical exercise frequently, and ensuring at least 7 hours of sleep every night.

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  • Dohadwala, M. M., & Vita, J. A. (2009). Grapes and cardiovascular disease. The Journal of nutrition139(9), 1788S–93S. https://doi.org/10.3945/jn.109.107474
  • Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. (2018). Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters. Nutrients10(12), 1930. https://doi.org/10.3390/nu10121930
  • Abbaoui, B., Lucas, C. R., Riedl, K. M., Clinton, S. K., & Mortazavi, A. (2018). Cruciferous Vegetables, Isothiocyanates, and Bladder Cancer Prevention. Molecular nutrition & food research62(18), e1800079. https://doi.org/10.1002/mnfr.201800079