Grapes are packed with super nutrients and when blended with other super foods, they deliver a powerful combination to give the energy and stamina needed for a super fun fitness routine. Here is the recipe for a grape smoothie and the benefits that come along with sipping it everyday:

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• 2 cups seedless red grapes, frozen at least 2 hours
• 1 banana (room temperature)
• ½ cup milk (or almond milk or oat milk)
• ½ cup Greek yogurt (or ¼ cup non-dairy milk for vegan, see below)
• 1/2 cup of almonds
• Slices of cucumber if desired

1. Before starting the recipe, remember to freeze the grapes!
2. Place all ingredients in the blender starting with the milk and yogurt, almonds, breaking the banana into pieces. Blend until smooth, adding a splash more liquid as necessary to come to the desired consistency. 
3. Ready for picnic and serve.

Fitness Benefits of Grapes

Packed with nutrients. Grapes are high in several important nutrients.

One cup (151 grams) of red or green grapes contains the following nutrients (1):

• Calories: 104
• Carbs: 27.3 grams
• Protein: 1.1 grams
• Fat: 0.2 grams
• Fiber: 1.4 grams
• Vitamin C: 27% of the Reference Daily Intake (RDI)
• Vitamin K: 28% of the RDI
• Thiamine: 7% of the RDI
• Riboflavin: 6% of the RDI
• Vitamin B6: 6% of the RDI
• Potassium: 8% of the RDI
• Copper: 10% of the RDI
• Manganese: 5% of the RDI

RDI stands for the recommended daily intake for that particular vitamin or nutrient.

High in Antioxidants

Grapes are high in antioxidants, beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease. They also contain many beneficial plant compounds, such as resveratrol, that may protect against various types of cancer, including colon cancer and breast cancer.

Regulates Blood Sugar

Though grapes are high in sugar, they have a low glycemic index. Additionally, compounds in grapes may protect against high blood sugar.

Eye Health

Grapes contain several compounds, such as resveratrol, lutein and zeaxanthin, that may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

Bone Strength

Grapes contain many nutrients important for bone health, including calcium, magnesium, phosphorus and vitamin K. Studies in rats have shown that grapes may have protective effects on bones, but human studies are needed to confirm these benefits.

Vitality

Resveratrol in grapes has been shown to activate genes associated with slower aging and longer lifespan.

I love grapes and super yummy smoothies!