Grape Smoothie Recipes and Nutrition

GrapesGrapes add a delicious complementary flavor to a green smoothie. They blend well with most other fruits.

Grapes are a popular fruit that grow on vines. They are generally sweet with a slight tartness. There are many varieties of grapes, but the ones used most in green smoothies are red or green table grapes.

Certain varieties of grapes can be made into jam, juices, raisins and vinegar, among other products. Grapes have also been used to make wine dating back to 4000 BC.

They are usually harvested in the late summer to the early fall and do not ripen after they are picked unlike a lot of other fruits.

Grape Nutrition and Health Benefits

Grapes are an excellent source of vitamins C and K as well as antioxidants. Phytonutrients found in grapes such as resveratrol are linked to inhibiting cancer, heart disease, degenerative nerve disease, viral infections and Alzheimer’s disease.

Consuming grapes may help slow aging of muscles and bones, and help prevent age-related heart failure.

Grape Smoothie Recipes

Grape Green Smoothie
2 cups red grapes
1 whole banana
1 small handful of fresh Italian parsley
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 351 | Fat: 1g (gram) | Protein: 5.9g | Carbs: 92.1g | Calcium: 13% | Vitamin A: 86% | Vitamin C: 118%

Grape-Berry Smoothie
2 cups red grapes
1 large pear
1/2 cup blueberries
1 vine tomato
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 cup water if needed

Calories: 425 | Fat: 1.4g (grams) | Protein: 7.7g | Carbs: 110.4g | Calcium: 17% | Vitamin A: 275% | Vitamin C: 176%

Red Grape-Orange Smoothie
1 cup red grapes
1 orange
1 pear
2 stalks of celery
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 290 | Fat: 0.9g (grams) | Protein: 5.6g | Carbs: 75.5g | Calcium: 20% | Vitamin A: 97% | Vitamin C: 201%

Grape-Banana Smoothie
2 cups red grapes
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water if needed

Calories: 351 | Fat: 1g (gram) | Protein: 5.9g | Carbs: 92.1g | Calcium: 13% | Vitamin A: 86% | Vitamin C: 118%

Grape-Mango Smoothie
2 cups red grapes
1 large mango
2 cups fresh baby spinach (or other leafy green)
½ vine tomato
1/2 cup water if needed

Calories: 379 | Fat: 1.3g (grams) | Protein: 6.2g | Carbs: 99.3g | Calcium: 15% | Vitamin A: 124% | Vitamin C: 218%

How To Select Grapes

Purchase grapes that are firm and watch for wrinkled or soft grapes. Red grapes are higher in antioxidants than white (green) grapes due to nutrients in the pigments of darker grapes. Grapes from North America will be harvested in the late summer to the early fall.

Domestic grapes have been found to have lower pesticide residue (44 out of 100) than imported grapes (66 out of 100) according to research conducted by the Environmental Working Group. Organic grapes are a better choice, but if you cannot purchase organic grapes, stick with domestic (grown in the USA) whenever possible.

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