It's peak season for grapefruit, so I thought I'd make it the center of attention for today's post and share a few of my favorite grapefruit recipes! Tart in flavor, these beauties are packed with vitamins, minerals and other helpful enzymes that aid your body's metabolism. Grapefruit come pre-packaged in their own rind, so they're an easy grab when you're on the run! Sweet and juicy, they make for a very filling and healthy snack, or are a great compliment to salads, salsas, marinades, smoothies and more. I find that they pair best with healthy fats (avocado, nuts) and seafood (salmon, shrimp and scallops).
Nutrition Facts: 1/2 grapefruit
13g carbohydrate (2g fiber)
Grapefruit is a great source of immune-boosting Vitamin C (64% daily value), Vitamin A (28%), Potassium, Vitamins E, A, many B Vitamins, folate, phosphorus and calcium. Vitamins E and A are fat-soluable vitamins, so pairing grapefruit with a source of healthy fat will aid in absorption.
There are several different varieties of grapefruit, including: Oro Blanco, Red, Pink, Pomelo and White. For more information on the difference between these varieties, check out this great blogpost on BonAppetit.com.
When it comes to weight management, some people have suggested that grapefruit may aid in fat-burning for weight loss due to the enzymes contained within the fruit. First and foremost, I think it's important to note that grapefruit is NOT a magic bullet for weight loss. No grapefruit diet, please! However, research does suggest that grapefruit may be helpful in stabilizing blood sugar (insulin) levels which, when paired with a healthy diet and exercise regime, may have weight loss benefits. If anything, I personally think the sweet-tart flavor of grapefruit and it's fluid content aids in curbing your appetite and satisfying your sweet tooth in a healthy manner!
Grapefruit is delicious when sectioned and eaten alone, but in case you were wondering, here are a few delicious recipe suggestions to try!
Honey or Agave Nectar
Cinnamon, Ginger, SaltI
Take 1/2 grapefruit and drizzle (not pour) with honey or agave nectar. Add a sprinkle of cinnamon, ginger and salt. Broil in the oven for 7-10 minutes. Be sure to watch it closely so it doesn't burn!
8oz vanilla soy or almond milk
1/4 grapefruit, peeled and diced
1 clementine, peeled
1/2 frozen banana
Blend until smooth and that's it!! For a more frozen variety, add a few ice cubes.
1-2 handfuls of spinach
1/4 cup walnuts, broken into pieces
1/8 avocado, diced
1/2 grapefruit, skin removed
Lemon poppyseed dressing
Combine all ingredients on a plate. Add dressing to taste (keep it light!) and enjoy. This salad is very flavorful and the grapefruit-healthy fat combination really fills you up.
Hope you enjoyed learning a little more about grapefruit and will incorporate more of this tangy fruit into your menu this next week. For additional recipe ideas, check out the links below:
Roasted Salmon with Avocado-Grapefruit Salad
Honey Grapefruit & Banana
Broiled Grapefruit w/ Honey Yogurt & Granola
from Cookie & Kate
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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