Benefits of Adding Grapes to Nutritious Smoothies

The Nutritional Benefits of Adding Grapes to Smoothies

Smoothies make for a delicious and nutritious breakfast or snack. While typical smoothie ingredients like bananas, berries and leafy greens pack a healthy punch, don't overlook the addition of grapes. Both red and green grapes can be an excellent ingredient to blend into smoothies. Here's a look at the many benefits fresh grapes offer and some tasty smoothie ideas for putting them to use.

Nutrient Profile

Grapes, especially green grapes, are loaded with essential vitamins, minerals and antioxidants. Just one cup of green grapes contains:

• Vitamin C: 27% RDI
• Vitamin K: 28% RDI
• Thiamin: 6% RDI
• Riboflavin: 6% RDI
• Potassium: 12% RDI
• Copper: 15% RDI
• Manganese: 7% RDI
• Powerful antioxidants like resveratrol

This impressive nutritional makeup makes grapes an excellent addition to smoothies seeking an extra nutrition boost.

Satisfying Fiber and Fluids

What makes grapes so perfect for blending is that they offer more than just vitamins and minerals. A one cup serving provides 1.4 grams of beneficial fiber. And grapes are made up of about 80% water, allowing them to create a thirst-quenching, satisfying smoothie full of hydration.

Sweetness Without Added Sugars

Grapes contain natural sugars that provide a sweetness smoothies often need without driving up the unhealthy added sugar content. Relying on fruit for sweetness instead of adding things like honey, agave or maple syrup prevents overdoing it on empty calories or spiking your blood sugar.

Best Smoothie Ingredient Pairings

When adding grapes to your blender, what ingredients make good partners? Grapes blend seamlessly into all kinds of smoothie recipes, but here are some especially delicious matches.

Leafy Greens

Bitter leafy greens become far more palatable when paired with sweet grapes. The flavors balance each other out for smooth, refreshing results. Spinach and red seedless grapes are a classic combination. Kale and green grapes also work nicely.

Bananas

For a smooth, creamy texture, bananas perfectly complement the small bursts of sweet juice from blended grapes. Bananas lend body while grapes provide hydration for a winning duo. Frozen grapes make this combo even cooler and more shake-like.

Berries

Grapes love pairing up with other fruits too. Mix green grapes with sweet strawberries or tangy raspberries for a delicious contrast of flavors. The moisture in grapes prevents dryness or iciness when blending frozen berries.

Yogurt or Milk

For an ultra-velvety sip, throw some Greek yogurt or milk into your grapes smoothie. The dairy lends protein and creaminess while cutting any tartness from the grapes. Turn it into a perfect post-workout recovery drink.

Chia or Hemp

Take your smoothie up another nutritional notch by adding in a tablespoon of protein/fiber-rich chia or hemp seeds. You'll pump up the protein, healthy fats and omega-3 content. The small seeds blend seamlessly with sweet grapes and bananas.

Grape Smoothie Recipes to Try

Ready to start blending up grape smoothies? Here are some nutritious recipes bursting with fresh green grape flavor:

Grapes, Cucumber and Mint Smoothie

Ingredients: Green grapes, cucumber, fresh mint, spinach or kale, Greek yogurt, lime juice, ice

Green Grape and Banana Protein Smoothie

Ingredients: Green grapes, banana, almond milk, almond butter, chia seeds, cinnamon, vanilla extract, protein powder

Berry Grape Power Smoothie

Ingredients: Green grapes, strawberries, raspberries, banana, baby spinach, almond milk, flaxseed

Tropical Grape Smoothie

Ingredients: Green grapes, banana, mango chunks, pineapple juice, vanilla Greek yogurt

Get creative and come up with your own grape smoothie ideas too. Playing around with textures, flavors and add-ins is part of the fun!

Tips for Preparing and Storing Grapes

To unlock the full benefits of blending grapes, be mindful in how you select, prep and store them:

• Wash grapes just before use to limit moisture and mold growth
• Avoid grapes with mushy, brown spots or a sour white film
• Select plump grapes in tightly packed bunches if possible
• Refrigerate grapes in a breathable container up to 5-7 days
• Freeze excess grapes on a sheet tray to later throw into smoothies
• Leave skins on both red and green grapes to retain antioxidants

One of the great advantages of grapes in smoothies is that unlike leafy greens or bananas, they require very little prep. Simply rinse, toss in whole, and blend up for fresh grape flavor and nutrition in every sip.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.