Florida Grapefruit Super Salad
Nothing says summer more than a fresh squeeze of citrus. Surprisingly, Florida grapefruit is at its juiciest and most delicious in January and February and the growing season continues until April, so winter is prime time to enjoy it! Itโs natureโs way of giving us a burst of vitamin C when we need it mostโฆ during cold and flu season. Just half of a Florida grapefruit has 100% of the vitamin C most people need in a day!
(Photo credit: Barry Cheong).
As an added bonus, citrus is well-priced compared to other fruit, especially in the winter when we donโt have much (if any) local fruit available.
Grapefruit is low in calories (50 calories per half) and itโs low on the glycemic index. Rumoured to be the accidental but delicious hybrid of an orange and a pomelo, the grapefruit is an excellent source of antioxidants such as vitamin C and A that help strengthen the immune system and fight free radical damage. Grapefruit is also a good source of fibre. Itโs rich in a type of soluble fibre called pectin which helps lower โbadโ LDL cholesterol and triglyceride levels in the blood.
Ruby red and pink grapefruit is rich in lycopene, an antioxidant which gives it itโs brilliant hue. Lycopene may have heart health benefits and enjoying lycopene-rich foods is linked to lower risk of prostate cancer. Grapefruit is also rich in phytochemicals called liminoids that have shown promise in fighting different types of cancer in cell and animal studies.
Curious about whether you can or can’t have grapefruit with your medication? See this table from The Harvard Medical School Family Health Guide to check, and speak to your doctor to be sure.
Grapefruit adds the perfect balance of tartness and sweetness to salads, desserts and more. This recipe for Grapefruit Super Salad was created by Chef Cory Vitiello for The Florida Department of Citrus.
Florida Grapefruit Super Salad
Ingredients
Salad
- 1 butternut squash
- โจ1 cup organic red quinoaโจ
- 2 Florida grapefruitโจ
- 1/2 small Napa Cabbage
- 2 cups baby romaine leaves
- โจ1 cucumberโจ
- 1โ2 cup goji berriesโจ
- 1โ2 cup hemp heartsโจ
- 1โ4 avocado
Dressing
- 1 small carrot
- โจ2 green onions
- โจ2 tablespoons White Misoโจ
- 100 mL fresh Florida grapefruit juice
- 1 inch piece of peeled ginger
- โจ1 tablespoon lemon juice
- โจ1 teaspoon saltโจ
- 75 mL olive oil
Instructions
- Peel and cut the butternut squash into 1 inch pieces. Blanch in boiling water for about 4 minutes or until just tender. Drain, pat dry and set it aside until ready to use.
- In a small pot, bring 2 cups of lightly salted water to boil. Add the quinoa and turn heat down to medium. Cook the quinoa for 20 minutes or until the quinoa triples in size and becomes tender. Drain and set aside to cool.
- Combine all of the dressing ingredients in a blender and puree on the highest speed for several minutes until very smooth. This can be done a day in advance and held in the refrigerator.
- Using a sharp paring knife, cut the ends off of the Florida grapefruit so it sits flat on the cutting board. Carefully run the paring knife under the peel and trim away all of the pith, leaving just the grapefruit flesh. Slice the grapefruit into 8 even segments.
- Cut the Napa Cabbage into quarters and remove the core. Cut the cabbage crosswise into thin shavings. Hold this in a large salad bowl suitable for serving.
- Cut the baby romaine leaves into bite sized pieces and add them to the salad bowl.
- Slice the cucumber lengthwise and remove the seeds. Cut the cucumber on an angle into very thin slices and transfer to the salad bowl.
- Combine the squash, Florida grapefruit slices, hemp hearts, goji berries, avocado and quinoa into the salad bowl and toss liberally with dressing.
Nutrition
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