Nothing evokes summer like the bright, refreshing flavor of freshly squeezed citrus. In Florida, grapefruit reaches peak juiciness and flavor from January through April, making winter the best season to enjoy this vitamin-packed fruit. It’s a natural boost of vitamin C right when we need it most during cold and flu season. Just half a Florida grapefruit provides about 100% of the daily vitamin C requirement for many people.
(Photo credit: Barry Cheong).
Beyond its health benefits, grapefruit is also an affordable choice compared with many other fruits, especially in winter when local fruit options are limited.
Grapefruit is low in calories—about 50 calories per half—and scores low on the glycemic index. Believed to be an accidental but delightful hybrid of an orange and a pomelo, grapefruit delivers antioxidants such as vitamins C and A that support immune function and help neutralize free radicals. It’s also a good source of fiber, including pectin, a soluble fiber known to help lower LDL (“bad”) cholesterol and triglyceride levels in the blood.
Ruby red and pink grapefruit varieties are rich in lycopene, an antioxidant responsible for their vivid color. Lycopene is associated with potential heart-health benefits and has been linked to lower prostate cancer risk in some studies. Grapefruit also contains phytochemicals called limonoids, which have shown promising anti-cancer activity in cell and animal research.
If you take prescription medications, check whether grapefruit interacts with them—there can be important interactions for some drugs. Consult your doctor or pharmacist to confirm whether grapefruit is safe for you.
Grapefruit balances tartness and sweetness beautifully and works well in salads, desserts and many other dishes. Below is a refreshing salad recipe created by Chef Cory Vitiello for the Florida Department of Citrus.
Florida Grapefruit Super Salad
Ingredients
Salad
- 1 butternut squash
- 1 cup organic red quinoa
- 2 Florida grapefruit
- 1/2 small Napa cabbage
- 2 cups baby romaine leaves
- 1 cucumber
- 1/2 cup goji berries
- 1/2 cup hemp hearts
- 1/4 avocado
Dressing
- 1 small carrot
- 2 green onions
- 2 tablespoons white miso
- 100 mL fresh Florida grapefruit juice
- 1 inch piece of peeled ginger
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 75 mL olive oil
Instructions
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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 aside.
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In a small pot, bring 2 cups of lightly salted water to a boil. Add the quinoa, reduce heat to medium, and cook for about 20 minutes or until the quinoa has tripled in size and is tender. Drain and let cool.
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Combine all dressing ingredients in a blender and puree on high until very smooth. The dressing can be prepared a day ahead and refrigerated.
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Using a sharp paring knife, trim the ends off each grapefruit so it sits flat. Slice under the peel to remove all pith, leaving only the flesh, then cut each grapefruit into 8 even segments.
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Quarter the Napa cabbage and remove the core. Slice crosswise into thin shavings and place in a large salad bowl.
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Cut the baby romaine leaves into bite-sized pieces and add them to the bowl.
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Slice the cucumber lengthwise, remove the seeds, then slice on an angle into very thin pieces. Add to the salad bowl.
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Combine the squash, grapefruit segments, hemp hearts, goji berries, avocado and quinoa in the salad bowl. Toss generously with the dressing and serve.