Fruit of the Month

The grapefruit we know today was developed in the West Indies in the early 1700s and first introduced to Florida in the 1820s. Today, most grapefruit is still grown in Florida. Since the early part of the 20th century, mutant strains of white grapefruit have appeared with pink to slightly reddish color, and have been propagated by citriculturists into several strains of grapefruit that are now best known as the Ruby Red. Grapefruit got its name from the way it grows in clusters (like grapes) on the tree. There is no mistaking a grapefruit tree—they are large with glossy dark green leaves and the fruit hangs in clusters on the tree. Grapefruit trees are beautiful and a member of the citrus family offering about 69% of the RDA for vitamin C. Grapefruit also provides about 250mg of potassium and pectin a soluble fiber effective in lowering cholesterol levels. It seems to be a cross between an orange and a shaddock, combining the sweet and tangy flavor of each fruit.

	Grapefruit Serving Size 1/2 medium grapefruit (154g) Amount Per Serving Calories Per Serving 60 Calories from Fat 0   % Daily Value* Total Fat 0g 0%   Saturated Fat 0g 0%   Cholesterol 0g 0%   Sodium 0g 0% Total Carbohydrate 0g 0%   Dietary Fiber 6g 24%   Sugars 10g     Protein 1g   Vitamin A 15% • Vitamin C 115% • Calcium 2% • Iron 0%

Varieties

There are three major types of grapefruit white, pink/red, and star ruby/rio red varieties. All grapefruit have a similar tangy-sweet flavor and are very juicy. The grapefruits that are used to make juice are those which contain seeds. The pink or red variety contains more vitamins than the white.

Selecting

Choose grapefruit that is glossy, round, smooth and heavy for its size. Avoid any grapefruit with brown and/or soft spots.

Storing

Store grapefruit at room temperature up to a week, or up to 8 weeks in a refrigerator. Leave at room temperature for a couple of hours before eating.

Make grapefruit part of your 5 A Day plan It is easy to include grapefruit in your 5–10 A Day Plan. Eat half of a grapefruit in the morning along with your cereal. Take small cans of grapefruit juice with you for lunch instead of soda. Include peeled segments in your salads, or eat just plain with a dash of cinnamon.

Recipes

Baby-Greens Salad with Grapefruit
Makes 12 servings.
Work Time: 30 minutes
Total Time: 30 minutes

Ingredients

2 medium-size grapefruits
2 medium-size heads Belgian endive
1 Tbsp. balsamic vinegar
1 Tbsp. Dijon mustard
2 tsp. drained capers
1/2 tsp. sugar
1/2 tsp. salt
1/4 cup olive or salad oil
1 pound mixed baby greens or mixed salad greens (about 12 cups loosely packed)

1. With knife, cut peel from grapefruits. Holding grapefruits over small bowl to catch juice, cut sections from grapefruits between membrane. Place grapefruit sections on plate. Cut endives lengthwise into matchstick-thin strips.
   
   
2. In large bowl, combine balsamic vinegar, Dijon mustard, capers, sugar, salt, and 2 tablespoons grapefruit juice (reserve any remaining grapefruit juice for another use). With wire whisk or fork, slowly beat in olive or salad oil until mixture thickens slightly.
   
   
3. Add salad greens, grapefruit sections, and endive to dressing in bowl; toss to coat.

Each serving: About 65 calories, 5 g fat, 0 mg cholesterol, 175 mg sodium.

Chicken and Fruit Salad
Makes 4 servings.
Total Time: 30 minutes

Ingredients

1 lb roasted chicken breast
1 medium-size bunch spinach
2 medium-size pink or white grapefruit
2 medium-size Red Delicious apples
3/4 pound seedless green grapes
1/3 cup fat free Dijon salad dressing

1. Remove and discard skin from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves aside. Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks.
   
   
2. In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; toss to coat.
   
   
3. To serve, arrange remaining spinach leaves on platter; spoon chicken salad over spinach leaves.

Each serving: has about 292 KCAL, 4.5g Fat, 36gm Protein, 24gm CHO, 4gm Fiber, 334mg Sodium, 63mg Calcium, 185RE Vit A, 56mg Vit C

Ruby Grapefruit Slush
Makes 4 servings. (about 2 cups)

Ingredients

2 cups Ruby Red grapefruit juice
1/4 cup sugar
2 Tbsp. corn syrup
1/4 cup red raspberry jam (all fruit)

1. In a small saucepan, bring 1/4 cup of grapefruit juice and sugar to a boil, stirring frequently until the sugar is dissolved. Remove from heat and let cool. Stir in remaining grapefruit juice and corn syrup.
   
   
2. Pour mixture into an 8- or 9-inch square pan and freeze 1 hour, or until frozen 1 inch around the edges. Stir well with a fork to break up large pieces of ice. Cover and freeze 3 hours, or until completely frozen.

To Serve:
Once frozen, let stand at room temperature for about 10 minutes to soften, then scrape with a large metal spoon, creating coarse pebbles of ice, and serve in chilled bowls or glasses, microwave raspberry jam until just pourable and drizzle over top of each serving.

Each serving contains about 145 KCAL, .6gm PRO, 35gm CHO, 26gm Sugar, 0gm Fat, 28mg Sodium, 198mg Potassium.

Warm Grapefruit Delight
Makes 4 servings.

Ingredients

2 large grapefruits, halved
1/4 cup dark brown sugar
1/4 cup kirsch (cherry-flavored liqueur), or to taste
1/2 tsp. ground cinnamon
Maraschino cherries and mint leaves, for garnish

1. Using a knife, core each grapefruit and loosen the pulp from the rinds. Sprinkle each half with 1 tablespoon of the brown sugar and 1 tablespoon of the cherry liqueur. Dust each with the cinnamon.
   
   
2. Arrange the grapefruits on a baking pan and place under a preheated broiler about 4 inches from the heat. Broil for 2 to 3 minutes or until the sugar melts and the tops brown.
   
   
3. Transfer the grapefruit to serving plates and garnish with the maraschino cherries and mint leaves. Serve while still warm.

Each serving contains about 135 KCAL, 36gm CHO, 30gm Sugar, 0 Fat, 6gm Sodium 285mg Potassium.

Seared Salmon with Grapefruit Ginger & Couscous
Makes 4 servings.
Preparation time: 30 minutes

Ingredients

Salmon fillet, 8 oz.
2 Tbsp. olive oil
Salt and pepper to taste
1 Tbsp. shallot, chopped
1 Tablespoon fresh ginger root, peeled, & chopped
2 Grapefruit for juice and zest
1 Cup wine (Chardonnay)
2 Tbsp. white wine vinegar
1 tsp. granulated sugar
4 Tbsp. fat free evaporated milk
4 Tbsp. Butter Buds ( 2 for sauce, 2 for couscous)
8 Ounces couscous
1 Gallon water, lightly salted
2 Tbsp. Parsley, chopped

FISH: Rub salmon with olive oil and salt and pepper. In very hot sauté pan place 2 tablespoons of olive oil and seasoned salmon fillets. Sear for one minute on each side. Place in 425° oven for 3–5 minutes depending on thickness of fish. Salmon should be served medium rare.

SAUCE: Place shallots, ginger, grapefruit juice and zest, Chardonnay, vinegar and sugar in saucepan. Reduce by 3/4, add evaporated milk and reduce by half. Turn on low heat and add 1 tablespoon of butter buds, stirring continuously. Season with salt and pepper and set aside.

COUSCOUS: Bring pot of salted water to a boil, add couscous. Cook like pasta till tender. Strain. Toss with 2 tablespoons of butter and 2 Tbsp. chopped parsley.

ASSEMBLY: Place salmon on plate. Mound couscous to one side. Top fish with approximately 2 tablespoons of sauce. Garnish with grapefruit sections, red pepper diced and cilantro leaves

Each serving contains about 255KCAL, 13gm PRO, 17gm CHO, 31gm CHOL, 10gm Fat, 256mg Sodium, 539mg Potassium, 60RE Vit A, 48mg Vit C.

*This document is available in Portable Document Format (PDF). You will need Acrobat Reader (a free application) to view and print this document.

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This page last updated April 05, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity