ucker up! You're about to be
kissed by a grapefruit. It might not melt your fat away or burn extra calories,
but it can certainly add some nutrition to your diet.
As you would guess, grapefruit is rich in vitamin C, but it also contains
phytonutrients like quercetin, beta-carotene, and lycopene. We know from the
color rule that the pink and red varieties are more nutritious than the white.
The antioxidant quercetin may help prevent prostate, lung, and colon cancers,
and lower the risk of heart disease. High amounts of dietary quercetin have
also been linked with improved respiratory function. Other quercetin-rich foods
include apples, red wine, onions, and tea. Lycopene and beta-carotene are both
in the carotenoid family, and are powerful cancer fighters. Both are believed to
have immune-boosting properties. Like quercetin, lycopene helps fight heart
disease, and is also found in large quantities in tomato products.
One whole grapefruit is about 2 servings, and has only 75 calories, 130% daily
value of vitamin C, 12% daily value of potassium, and 3 grams of fiber. Most of
the fiber is in the form of soluble fiber, which helps to lower LDL cholesterol
levels. If you take certain medications, however, grapefruit might not be for
you, so check with your doctor or pharmacist.
You can buy grapefruits any time of the year, but their peak season is right
now until June. Select fruits with a smooth glossy skin and slightly flat ends.
Juicy ones will be heavy for their size. You can store them on the counter if
you plan to eat them within a week. Otherwise, store them in the crisper
drawer of the refrigerator. They're juiciest and most flavorful when they're
at room temperature. To serve grapefruit halves raw or broiled, simply wash
the fruit, cut it in half crosswise, and use a grapefruit spoon (with a serrated tip)
or grapefruit knife (a double-edged blade with a curved tip) to scoop out the
segments. To cut segments for salads or other uses, first peel the fruit like
you would an orange. Use a knife to remove the outer white pith and membrane.
Work over a bowl to catch the juice and cut between the membranes to release
the segments. You can substitute grapefruit juice for lemon juice in most recipes,
and the fruit compliments fish, chicken, salad greens and avocado especially well.
This month, try my recipes for
Grilled Tofu with Grapefruit and Avocado Salsa, and
Sweet and Sour Broiled Grapefruit.
his Encino customer's favorite
dessert is now technically a crumble, since I substituted oats for much of the
white flour. I also cut a stick of butter and replaced it with fat-free milk. This
recipe is reduced by 125 calories, 10g fat, 7g saturated fat, and 210mg sodium
per serving. Serve it warm with light vanilla ice cream or frozen yogurt.