January's Super Food- Grapefruit
For the month of January, let's focus on Grapefruit:
- Grapefruit is grown from a subtropical citrus tree and is known for it’s sour to semi-sweet flavor. The flesh is segmented and acidic, varying in color to include white, pink and red pulps. Generally the redder the color, the more sweet the fruit will be.
- Grapefruit is an excellent source of Vitamin C, and the pink/red flesh colored fruits contain lycopene. Some studies have shown that grapefruit consumption can help to lower cholesterol. Grapefruit does unfortunately interact with quite a few medications, and it is recommended that you check with your healthcare provider prior to increasing your consumption of grapefruit if you take medications daily.
- Nutritionally, 1 medium grape fruit contains about 82 calories, 3 grams of fiber, 21 grams of carbohydrate, 356 mg of potassium and 88 mg of vitamin C. It is also a great source of Vitamin A.
Recipes
Grapefruit Salad
Ingredients
Vinaigrette
-
Juice of ½ a large grapefruit
- 2 Tbsp. balsamic vinegar
- 1 Tbsp. dijon mustard
- 2 Tbsp. olive oil
Salad
- 2 Tbsp. sliced almonds, toasted
- ½ red onion, sliced thin
- 10 cups mixed baby greens
- 2 ½ grapefruits, segmented
Directions
- Place the vinegar and mustard in your salad bowl, then slowly whisk in the oil.
- Add salad ingredients to the bowl and toss to combine. Serve immediately.
Broiled Grapefruit Crisp
Ingredients
-
1 large grapefruit, cut in half
- ¼ cup old-fashioned oats
- 1 Tbsp. brown sugar
- ¼ tsp. ground cinnamon
- Dash of salt
- 2 tsp. butter
Directions
- Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source.
- Remove all visible seeds from the grapefruit and loosen sections from membrane with a shape knife. Place grapefruit halves cut side up in a baking dish.
- Stir the oats, brown sugar, cinnamon and salt together in a small bow. Add butter and mash with a fork to incorporate oat mixture into the butter. Spread about half of the butter mixture over the top of each grapefruit half.
- Cook under the broiler until the topping is golden brown, about 10 minutes.