These juicy and nutritious recipes feature grapefruit, lemons, and oranges.
Just at the moment you make a resolution to eat more healthy foods, nature hands you a simple, tasty way to do it.
It's citrus season, so supermarkets are stocked with oranges, grapefruits, tangerines, and their many cousins.
Snacking on one medium orange provides more than 100% of an adult's daily value of immune-boosting vitamin C and 12% of the daily value of fiber. That fiber includes pectin, "which seems to bind to cholesterol in the gut and remove it from the body," says Bahram Arjmandi, PhD, RD, director of the Center for Advancing Exercise and Nutrition Research on Aging at Florida State University.
Citrus fruits also contain certain plant chemicals that could help lower blood pressure and cancer risk, early research suggests. Pink and red grapefruit contain the antioxidant lycopene, which may play a role in preventing cancer.
While a glass of your favorite sunshine-hued juice rocks as an occasional treat, "take the time to eat the whole fruit to get the fiber," Arjmandi says. Our recipes offer ways to get the New Year off to a sunny start.
A New Leaf
This salad boasts a host of disease-fighting antioxidants. The recipe calls for pomegranate arils, the juicy, edible part of the pomegranate. The produce aisles of many large grocery stores sell these arils removed from their skin and ready to eat.
Baby Kale, Grapefruit, and Avocado Salad
Makes 6 servings
3 tbsp extra virgin olive oil
2 tbsp freshly squeezed grapefruit juice
2 tbsp freshly squeezed lime juice
1 shallot, finely minced
¼ tsp sea salt
freshly ground pepper to taste
9 cups thinly sliced baby kale, ribs and stems removed
1 pink grapefruit, sectioned
1 avocado, halved, pitted, and sliced
½ cup pomegranate arils
¼ cup toasted sunflower seeds
1. Make the dressing: In a small bowl, whisk olive oil, grapefruit juice, lime juice, shallot, salt, and pepper. Place kale in a large bowl and toss with dressing.
2. Place dressed kale on six salad plates. Top leaves with grapefruit, avocado, pomegranate arils, and sunflower seeds.
Per serving: 215 calories, 5 g protein, 22 g carbohydrate, 14 g fat (2 g saturated fat), 5 g fiber, 5 g sugar, 143 mg sodium. Calories from fat: 56%