Winter’s Treasure
by Fran Werner
Texas growers produce the reddest, sweetest grapefruit in the world, and the Ruby-Sweet and Rio-Star varieties being shipped to supermarkets right now are proof of success.
Grapefruit is notoriously good for you. Besides containing high levels of Vitamins C and A, grapefruit contains a phytochemical called lycopene, which has been shown to reduce the risk of certain cancers. Also, grapefruit are an excellent source of dietary fiber and contain no fat, sodium or cholesterol. One grapefruit contains about 100 calories, 77 mg. vitamin C and 3.5 mg. lycopene. And Texas red grapefruit, which are tree-ripened, are so naturally sweet that adding sugar would be gilding the lily.
A grapefruit a day — particularly the red variety — can help keep heart disease at bay, according to a new study. In a study of patients with heart disease, the scientists found that feeding some patients the equivalent of one grapefruit daily significantly reduced levels of cholesterol in comparison to patients that did not eat grapefruit. The patients who received either red or white grapefruit showed significant decreases in blood lipid levels. Red grapefruit was more effective than white in lowering lipids, particularly blood triglycerides. It is likely that antioxidants in the grapefruit are responsible for their health benefits, and the red variety generally has higher antioxidant levels than the white. But it’s also possible that red grapefruit may contain unknown chemicals that are responsible for the observed triglyceride-lowering effect.
Grapefruit is known to interact with certain medications — sometimes adversely — so consult with your doctor or pharmacist to determine whether your prescription medicine will interact with consuming grapefruit products.
Ensalada de Noche Buena
(from Cooking Light magazine)
1 large ruby red grapefruit
4 large navel oranges
3 Cups cubed (1″ cubes) peeled jicama (about 1 pound)
1/4 cup slivered red radishes (about 6 medium)
1 1/2 teaspoon grated lime rind
2 Tablespoons fresh lime juice
3 Tablespoons plain fat-free yogurt
2 Tablespoons light mayonnaise 4 Cups chopped romaine lettuce
1 1/2 Tablespoons honey 1 Cup pomegranate seeds
1/4 teaspoon freshly ground black pepper 3 Tablespoon unsalted pumpkin seeds, toasted
Dash salt 2 Tablespoons chopped cilantro
Peel and section grapefruit and oranges, reserving juice; add sections to the juice. Add jicama and radished to mixture; toss gently. Cover and chill 30 minutes. Combine rind and next 6 ingredients (through salt) in a small bowl, stirring until smooth. Arrange lettuce in a large bowl. Using a slotted spoon, place citrus mixture over lettuce and drizzle with dressing. Sprinkle with pomegranate seeds, pumpkin seeds, and cilantro. Yields 8 servings.
Nutrition information: 133 calories, 3 grams fat, 2 grams protein, 26 grams carbs., 6 grams fiber, 3 mg. cholesterol, 1 mg. iron, 58 mg. sodium, 65 mg. calcium.
Fran Werner is a certified lifestyle and weight management consultant as well as a certified personal trainer specializing in weight management. She is the owner/director of Lifestyle Consulting. You can contact her at (512) 794-3848 or by E-mail at fran@lifestyleconsulting.com. Visit her interactive Web site at www.lifestyleconsulting.com.
