Black grapes are a rich source of anthocyanins, writes Dr Susan Aldridge, HS guest blogger, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.
Of all the superfood colours, purple is perhaps the best known. The deep colour of black grapes, purple cabbage, blackcurrant, blueberries, pomegranate and aubergine is attributable to a group of phytochemicals called anthocyanins. Many studies link a high intake of anthocyanins to improved cardiovascular health and prevention of cancer and dementia.
You may remember a recent BBC documentary that looked at the contribution of large amounts of purple sweet potato to the longevity and low dementia rates among the people of Okinawa. If you’re interested, read more about the work of Professor Craig Wilcox and his brother Dr Bradley Wilcox here. I went looking for purple sweet potato and came back with purple carrots (see below)! Why not also try purple versions potato chips, tortilla chips, and ordinary potatoes, if you can find them?
Purple power juice
In this juice, the sweetness of the grapes is perfectly balanced by the astringency of the pomegranate and cranberries, while the lemon and ginger add a seasonal touch.
200g black grapes
200ml pure pomegranate juice
100g fresh cranberries
One lemon, halved
One inch peeled ginger
Juice all ingredients and top up your glass with the pomegranate juice.
Braised red cabbage
We had our Christmas dinner on 31 December last year and we always use this recipe for the red cabbage to go alongside the nut roast.
Serves four (leftovers heat up well the following day)
One small red cabbage, finely shredded
One large (or two small) Bramley apples, chopped
Two red onions, chopped
Handful of dried cranberries
One tsp cinnamon
Fresh grated nutmeg
1tbsp cider vinegar
1 tbsp cider
Preheat oven to 150℃. Mix everything in a big casserole dish, put on the lid and cook slowly for two to two and a half hours.
Purple carrot salad
I make up a snack mix that currently consists of cranberries, goji berries, almonds, soy-coated sunflower seeds (sometimes it also contains pumpkin seeds and/or wasabi peanuts). The idea is to get a nutritious sweet/savoury mixture with lots of crunchy texture. It works well in a salad with any ingredients and here I try it out with purple carrots.
Two purple carrots, grated
Cranberry, nut and seed mix
Mix the carrots and snack mix and dress with flaxseed oil and cider vinegar. Finish with a squeeze of lemon and some fresh chopped herbs.
I will be giving the ‘alphabet’ a rest in 2018 and carrying out some experiments on ingredients with a ‘healthy’ reputation. Experiment 1 will be on cider vinegar. Watch this space!