The mere mention of grapefruit has many of us instantly experiencing flashbacks of the grapefruit fad diet that had women all over the world eating grapefruit before every meal claiming the enzymes would burn fat faster and lead to miraculous weight loss in as little as 12 days.
Since then we have all moved on but that doesn't mean we should neglect this amazingly versatile and nutritious citrus!
Let's start by sharing some of the many benefits the grapefruit has to offer.
1. Low in calories high in vitamin C (64% of your RDI) and plenty of powerful antioxidants.
2. Immune boosting!
Grapefruit also contains other vitamins and minerals known to benefit immunity, including vitamin A. Vitamin A has been shown to help protect against inflammation and several infectious diseases.
3. High in water (92%) and weight loss friendly with its fiber and water content can promote fullness and reduce calorie intake.
4. Help reduce bad LDL Cholesterol
5. Grapefruit may help prevent insulin resistance and diabetes
Now for some fun ways to incorporate grapefruit into your daily meals.
Breakfast -
Oven grilled Grapefruit with honey and banana
Ingredients
- grapefruit
- honey
- ground ginger
- ground cinnamon
- optional: banana slices and/or strawberries
Method
- Prepare oven for grilling. Position oven rack on top.
- Cut grapefruit(s) in half. Using a small, serrated knife or grapefruit knife, loosen the grapefruit sections from the membrane. Place the grapefruit halves on a baking sheet or shallow baking pan.
- Drizzle grapefruit halves with honey. Place banana slices on top and flip once to coat both sides with honey. Dust with ground ginger and cinnamon.
- Place under grill until bubbling and slightly browned in spots, about 4 to 6 minutes. Keep an eye on during grilling to avoid burning.
- Serve warm with a dollop of coconut yoghurt.
Lunch -
Beetroot, Grapefruit and Blue Cheese Salad
- 4 Beets, medium
- 1 Grapefruit, large red
- 2 Green onions
-
2 Oranges
- 2 Shallots
- 1/2 tsp Pepper
- 1/2 tsp Salt
- 1/2 tsp Salt, coarse
- 2 tbsp Apple cider vinegar
- 2 tbsp Olive oil, extra virgin
- 1/2 cup Walnuts, toasted
- 1/4 cup Blue cheese
Method
1. Preheat oven to 220° then wrap beets in foil, and place on a baking tray, along with sliced shallots.
2. Roast until are fork-tender, about 30 minutes. Remove from oven, open foil, and allow to cool. When beets have cooled, rub the skins off with paper towel. Cut them into cubes.
3. In a bowl, combine beets, grapefruit and orange segments. Whisk together olive oil, cider vinegar, and salt. Pour over salad and toss to coat. Finally, add the walnuts and blue cheese and gently combine.
4. Refrigerate beet and grapefruit salad for about an hour, then top with green onions for serving.
Dinner
Thai-style prawn & grapefruit noodle salad
Ingredients
2 tsp vegetable oil
1 echalion shallot, sliced
200g extra large raw king prawns, deveined
2 Grapefruit
1 red chilli
1 lemongrass, white part finely chopped
2 limes, zest and juice
2-3 tsp light brown soft sugar
10-20g desiccated coconut
200g cooked rice noodles
25g peanuts, lightly crushed
Coriander leaves, roughly torn, to garnish
Method
1. Gently heat the oil in a frying pan and fry the shallot with
a pinch of salt for 3-4 minutes, or until starting to caramelise. Add the prawns and cook until pink, opaque and cooked through. Transfer to a plate.
2. Segment the grapefruit, saving any juice. Add this juice to a food processor with the chilli, lemongrass, lime zest and juice, sugar and a generous pinch of salt. Blitz to make a dressing, then season.
3. Return the pan to the heat and toast the coconut for 30 seconds. Meanwhile, tear the grapefruit segments into smaller pieces.
4. Mix the cooked rice noodles in a bowl with some of the dressing, prawns and shallot. Serve topped with the grapefruit pieces, toasted coconut, peanuts and coriander, with any extra dressing on the side.
