The Ranger's Daughter

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Roasted Black Grapes with Oat Bran

I had the rare opportunity to go for an early-morning run on my own recently (no double stroller!). This time of year is so beautiful. The morning had that early fall crispness that slowly warms with the sunshine. Every person on the trail looked happy, like were all sharing something special and fleeting.

The trail I run winds past the famous Chateau St. Michelle, where rows of grapes can be seen stretching out across the park-like property. Seeing those old and venerated vines reminded me of why I wanted to cook with grapes in the first place, and inspired this post.

Grapes are wondrous little fruits. Juicy and sweet, each one is a perfect mouthful bursting between your teeth. They’re luxurious, growing in generous clusters. They’re perfect on their own, on a cheese platter, or in a green salad. And of course, grapes give us wine, so you have to respect that. But one thing I never think to do is to cook with grapes. Heat does wonderful things to fruit. Roasting grapes intensifies the sweetness and flavor, softens the flesh wonderfully, and caramelizes those dark juices in the bottom of the pan. When added to a simple and wholesome bowl of oats, the flavor and color really shine. I stirred in thick, creamy Greek yogurt and sprinkled on deeply toasted walnuts for nutty contrast. All together, they make an early-fall breakfast that will warm your bones.

Why is it good for you?

You know all those healthy antioxidants you get from red wine? Grapes are full of them too. Resveratrol is not only a powerful antioxidant itself; it’s been shown to bolster the strength of other antioxidants in the body. It is known to reduce risk of cardiovascular disease as well. The polyphenols in grapes are also heart-protective in several ways, including prevention of blood clots and improvement of blood vessel function.

Oat bran is incredibly high in protein and fiber, stabilizing blood sugar and keeping you full longer. Oats also lower bad cholesterol, which helps prevent clogged arteries. Overall, this breakfast is powerfully heart-healthy.

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Roasted Black Grapes with Oat Bran

Yield: 2 bowls

Serving Size: 1 bowl

Calories per serving: 551

Fat per serving: 32

Saturated fat per serving: 6

Carbs per serving: 60

Protein per serving: 13

Fiber per serving: 9

Sugar per serving: 28

Ingredients

  • 2 cups black grapes, washed
  • 2 Tbsp. olive oil
  • 1 Tbsp. balsamic vinegar
  • coarse salt
  • 2/3 cup oat bran
  • 1/3 cup chopped walnuts
  • 1/2 cup plain whole-milk Greek yogurt

Instructions

  1. Preheat oven to 400 F.
  2. On a baking sheet lined with parchment paper, toss grapes with oil, vinegar and a generous pinch of salt.
  3. Roast for 25 minutes, then set aside to cool slightly.
  4. While grapes roast, prepare oat bran according to package instructions.
  5. When the grapes are finished, spread chopped nuts in a small baking pan and roast in preheated oven for 5-10 minutes, or until golden brown and fragrant.
  6. Divide oat bran between two bowls. Divide the yogurt between the two bowls and swirl in. Top each bowl with a generous topping of grapes (along with pan juices), and sprinkle with nuts.
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The roasted grapes in this recipe are adapted from Food and Wine’s Ricotta and Roasted Grape Crostini.

breakfastfall recipesgluten freegrapeshealthyhealthy breakfastheartOatsolive oilrecipevegetarianvegetarian recipeswhole grain

Allison • September 26, 2016


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Comments

  1. Diane Green October 3, 2016 - 7:50 pm

    What a colorful, yummy, and “good for you” recipe. Thank you for sharing it, Allison!

    • Allison October 3, 2016 - 9:08 pm

      Hi Diane! Thank you for your comment – I love the colors in this dish too. Black grapes are so pretty! Nice hearing from you, as always 🙂

      -Allison

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