Fareway Dietitian: Grapefruit - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway Dietitian: Grapefruit

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WATERLOO (KWWL) -

Grapefruit

Tart and tangy grapefruits are often overlooked, but with peak season extending from winter to early spring, now is the perfect time to dig in to Texas Ruby Red grapefruit.

Four Reasons You Should Be Eating Grapefruit

Weight Loss - grapefruit is full of water and fiber. That means you feel full for few calories - in fact, half of a grapefruit only has about 60 calories.

Heart Health - Hesperidin, the predominate flavonoid in grapefruit, has been shown to boost HDL ("good") cholesterol while lowering LDL ("bad") cholesterol and triglycerides.

Anti-Aging Benefits - Vitamins A and C serve as antioxidants, protecting your body from free radical damage.

Cancer Protection - Lycopene found in pink varieties can help ward off lung, prostate and colon cancer.

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Broiled Grapefruit Makes 4 servings, ½ grapefruit each

Total time: 25 minutes

Ingredients

2 red or pink grapefruit

2 Tbsp. packed light brown sugar

½ tsp. ground cinnamon

2 tsp. melted butter

Directions

PREHEAT boiler and POSITION oven rack about 3 inches from the heat source. LINE a rimmed baking sheet with foil. CUT each grapefruit in half, then trim a thin slice off the bottom so it sits level. With a knife, CUT around each segment and REMOVE and seeds. PLACE grapefruit halves on baking sheet. BRUSH each half with butter and TOP with sugar and cinnamon. BROIL the grapefruit until the tops are bubbly and golden brown, about 7 to 12 minutes.

Nutrition information per serving: 70 calories; 2 g fat; 1 g saturated fat; 5 mg cholesterol; 19 mg sodium; 13 g carbohydrate; 2 g fiber; 1 g protein

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Mixed Green Salad with Grapefruit and Almonds

Makes 12 servings, 1 cup each

Total time: 25 minutes

Ingredients

For vinaigrette:

¼ cup fresh grapefruit juice

¼ cup olive oil

1 Tbsp. grated onion

1 Tbsp. white-wine vinegar

¼ tsp. salt

¼ tsp. black pepper

For salad

2 red grapefruit

10-12 cups salad greens

1/3 cup raw almonds

½ red onion, sliced

Directions

REMOVE the skin and white pith from the grapefruit. Working over a bowl, CUT the segments away from their membranes. CUT the segments in half and transfer to a salad bowl. SQUEEZE any remaining juice from the grapefruit peel until you have extracted ¼ cup juice. WHISK juice, onion, vinegar, salt and pepper together. TOP lettuce with grapefruit segments, almonds, red onions and vinaigrette.

Nutrition information per serving: 160 calories; 11 g fat; 1 g saturated fat; 0 mg cholesterol; 196 mg sodium; 15 g carbohydrate; 3 g fiber; 3 g protein

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