Let’s talk about ruby red grapefruits.

Grapefruits are in their peak season between the months of April and November. Grapefruits typically get a bad rap. They are known to be nutrient dense and low in kilojoules, but this profile tends to lead towards using this fruit for ‘dieting’ purposes.  As I was researching for recipe inspiration, I was inundated with ways that I could use grapefruits to assist with weight loss. It goes without saying that I did not click on these links. I hope that in this post I inspire you to use grapefruits as part of a varied and nutritious diet. I hope that I give you some inspiration in the kitchen so you can understand how to utilise this delicious, tart citrus fruit in more dishes. Let’s step away from this traditional view of using grapefruits for weight loss and head towards eating grapefruits because they are delicious.

Nutritional Properties:

The average grapefruit you receive in your FarmGate Online order is approximately 200g. Similarly to my previous post on limes, it is a little tricker to quantify the edible portion of this fruit. Some dishes require you to use the zest and pulp whereas others use just the juice of the grapefruit. For ease, I’ve just focused on the average net weight of a grapefruit. You’ll remember that according to the Australian Guide to Healthy Eating, one serve of fruit weighs 150g.  When you account for the inedible grapefruit skin and pith, it’s easiest to say that 1 medium grapefruit is the equivalent of 1 serving of fruit.

So what does consuming one ruby red grapefruit (150g) offer me nutritionally?

•  5% of our potassium and niacin (Vitamin B3) requirements
• 10% of our fibre, pantothenic acid (Vitamin B5) and biotin (Vitamin B7) recommendations
• 130% of our Vitamin C needs

Additional nutritional information:

• Unfortunately for those of you with gastrointestinal problems who follow a low FODMAP diet, one serve of grapefruit is high in oligosaccharides which means that it isn’t appropriate to consume in large amounts.
• Grapefruit is high in polyphenol compounds (a type of antioxidant) called flavonoids. Polyphenols are not essential to our every day functioning, whereas our vitamins and minerals are. Polyphenols however can help protect the Vitamin C content of grapefruit from being destroyed from free radicals (toxins) within our body.
• Studies suggest that flavonoids may prevent the onset of diseases due to their preventative effects on inflammation, allergies, viruses and cancer producing cells within the body. As such, flavonoids have been associated with a decreased risk of certain cancers, inflammation, stroke, heart disease and asthma.

Storage Tips:

Grapefruits can be stored at room temperature for approximately 1 week.

For optimal shelf life, store grapefruits in the crisper section of your fridge.

 Menu ideas:

• Grilled grapefruit with honey, yoghurt and granola is a great way to mix up your breakfast routine. It can also be a light dessert for those nights when you feel like something sweet.
• These coconut and grapefruit pancakes are perfect for a lazy, Sunday morning breakfast.
• Are you someone who likes to meal prep? Why not try these grapefruit and ginger seed puddings this week? You can use a combination of regular milk and yoghurt if you’re not a fan of plant-based alternatives.
• This hot smoked salmon and pink grapefruit salad sounds divine. There’s minimal cooking required which makes it ideal for those busy weeknight dinners.
• Looking for something which takes even less time and less ingredients? This pan-fried barramundi with a citrus and avocado salad should do the trick.
• For those of you who are vegetarian or looking for ‘Meat-free Monday inspiration’, why not try this wasabi, avocado, edamame and pink grapefruit noodle salad?
• Citrus olive oil cake. Do I really need to say any more?

Recipe for the week:

Grapefruit curt tarts + whipped cream.

One of the things I love about my FarmGate Online order is that I eat seasonally and cook with items I might not necessarily be familiar with.

Normally, I wouldn’t purchase grapefruit due to its bitter flavour. However this tart recipe was the perfect mix of sweet, tart and bitter. The perfect way to finish our Sunday dinner with friends.

Don’t be alarmed at the length or complexity of this recipe, I’ve added some shortcuts under the ‘adaptations to the recipe’ section which will save you oodles of time.

I’d love to hear your thoughts on this one!

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.