Leafy greens are extremely healthy in general. But you can do more with them than simple (or more complex) salads and still keep losing weight. Grape leaves, for example, are very nutritious, and you can use them for a Greek-inspired menu that’s a crowd-pleaser and still suitable for your diet.
The leaves of the grapevine plant are delicious and much appreciated in Greek, Vietnamese, Turkish and Romanian cuisines. So let’s check what benefits they bring and how you can cook them.
Nutritional Information
First, let’s see how they do in the calorie sector since I mentioned they are a good option when you want to lose weight.
With only 13 calories per cup, these tasty leaves keep your intake under control. They are also low in sodium and sugar.
But along with the few calories also come a lot of essential nutrients:
- Vitamins: C, A, E, K, B6
- Minerals: calcium, magnesium, copper, manganese
- Iron, niacin, riboflavin, folate
‘Pinot noir’ leaves, for example, have been proven o be a good source of fatty acids. That’s right! Pinot may be awesome in a glass but also on your plate.
Grape Leaves Benefits
Now let’s see what all those vitamins and minerals do for your body. Below, we’ll go over all the grape leaves health benefits. And get ready, because it’s a long list!
- They lower inflammation. This deserves the first spot on the list, as inflammation can do serious damage to your organism in various ways. From heart problems to arthritis and Alzheimer’s disease, they are all inflammatory-related.
- They help you keep your glucose level under control – that’s what makes grape leaves good for diabetics
- They sustain digestive function. How? On the one hand, they are rich in fiber, which prevents constipation. On the other hand, they contain zinc, which protects and even repairs the intestinal mucosa
- They prevent anemia as they are rich in iron
- They act as an overall booster for your immunity
- They help you fight the effects of free radicals on your body – due to vitamin C
- Their nutritive elements help with cancer prevention
- They sustain the health of your heart
- Stronger bones, teeth, and joints
- There are even grape leaves benefits for your skin. They contain copper, which helps form collagen, so your skin will look healthier
- You get better cognitive function due to vitamin B6
- They have antimicrobial effects
- They can help with chronic venous insufficiency
How to Cook Them
Stuffed grape leaves are the most popular dish. They are rolled leaves that you can fill with whatever you prefer.
Some people prefer stuffed grape leaves with meat, while others enjoy the vegetarian version and just fill the grape leaves with rice.
As I mentioned, this type of dish is present in various cuisines. But dolmades are probably the most famous grape leaves recipe.
Dolmades (or Dolmathes) are a Greek dish – rolls made with either grape leaves or cabbage and stuffed with a mixture of rice, meat, herbs, and spices. You can use both fresh and canned grape leaves, and then you boil or steam the rolls.
These Greek stuffed grape leaves are representative of Mediterranean cuisine and quite a delicious treat. Similar versions are found in other countries, maybe with different spices. In some regions, you can also enjoy delicious veggie-stuffed grape leaves.
If you plan on cooking such a dish in the future and can get your hands on fresh leaves straight from the grapevine, take as many as you can. They can easily be conserved for later; just put them in a jar and add brine.
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Other Uses
The grape leaf can be a great addition to your pickles, as it helps them stay crispier. Not to mention you are basically infusing them with a bit of those nutritious elements that make these leaves so healthy.
And there is one more thing you can do with these leaves – tea!
Grape leaves tea tastes sweet and can soothe your stomach. And it’s also a great way of absorbing all the great vitamins and antioxidants.
Grape Leaves vs. Cabbage – Which is Better?
Of course, both are great choices and full of all sorts of vitamins and minerals, so you cannot go wrong either way. But just to get an idea of which is more appropriate depending on your nutritional needs, take a look at the graphic below.
FAQs
Can grape leaves be frozen?
They can be frozen, but keeping them in the freezer for more than six months is not advisable. The better way to store them is in brine; that way, they are better preserved and have a better taste and texture.
What grape leaves are best for dolmades?
You can use any grape leaves for dolmades; just make sure they are fresh. The best time to get them is during the summer when they are still tender.
Do grape leaves cause gas?
They don’t usually cause gas. But they may upset your stomach if you have a sensible one and eat too many leaves. That’s because they contain fructose and tannins.
Which grape leaves are edible?
They are all edible. What matters is to choose the right time to pick them – the first part of summer. Don’t pick extra large leaves; the medium ones are the best. And if you want to stuff them, check them for tears or holes.
So Are Grape Leaves Good for You?
I think it’s clear at this point that grape leaves are very good for you. The list of nutrients alone is proof enough. Not to mention the long list of health benefits. Basically, your entire body will be healthier if you eat these awesome leaves once in a while.
Sure, if you stuff them with fatty meat and eat them regularly, you won’t exactly be on a healthy diet. But don’t blame the leaves for that.
The fact is, dolmades aside, tossing a couple of these crisp and tasty leaves in a salad once in a while or adding them to your pickles will add vitamins and minerals for which your body will be grateful.
Written by Mia Davis