News and Notes from The Johnson Center
Grapefruit: Add Variety to Your Diet
JCCHD | Wed, April 17, 2013 |
When talking to people around the office we found almost everyone loves grapefruit, but many said they did not like it when they were kids. This could be because many people prefer the tangy variety, leading them to assume that all grapefruits are tart. In fact, some varieties are quite sweet. For example, pummelo grapefruit is deliciously mild and have a slightly floral, sweet taste.
Varieties
Grapefruit is a cross between the Jamaican Sweet Orange and the Indonesian Pomelo. In 1823, it was brought to Florida and other varieties were produced, such as the Oro Blanco, Ruby Red, Pink, Thompson, Marsh and Duncan. [2]
The chart below describes the primary varieties. [1]
| Name | Peak Season | Description |
| Duncan | November to May | White flesh. Very juicy and sweet |
| Flame | November to May | Dark pink peel with very dark red flesh. Very juicy and deliciously sweet. |
| Marsh | November to May | White flesh. Yellow to orange peel. Juicy and tart. |
| Pink (AKA Thompson or Pink Marsh) | November to May | White to pink colored flesh. Yellow to orange peel. Mild sweet flavor and slightly tart. |
| Ruby Red | November to May | A pale pink peel and pale red to pink flesh. Very juice. Sweet and tart flavor. |
| Star Ruby | November to May | Dark pink blush peel. Dark red flesh. Very juicy and sweet. |
| Pummelo (AKA Hirado Buntan) | November to February | Green to yellow peel with a thick, yellow rind. Pink colored flesh. Low acidity. Mild sweet flavor. |
| Oro Blanco | November to March | Yellow to green rind. Green to Yellow peel. White flesh. Sweet to sweetly tart flavor. |
Tips on Picking and Eating
The secret to picking a good grapefruit is the smell. A ripe grapefruit will give off a sweet aroma. It will also be heavy in relation to its size. Imperfections such as scratches, discoloration, and scales on the skin will not affect the flavor. However a soft spot at the stem end or the appearance of water saturation are indications of decay. [3]
There are several ways to eat a grapefruit. The more sophisticated way is to slice it in half and scoop the sections out with a serrated grapefruit spoon. The simplest way is to eat it in sections that you split with your fingers, like an orange. Or you can carefully remove the peel with a sharp knife then cut it into sections. Once it is sliced, you can pack it in a container or a sandwich bag for snacking later. (Children are more likely to eat grapefruit if it is sliced.)
Grapefruit’s unique flavor adds a tangy touch to green salads. For a tropical flair, serve cooked shrimp, chopped grapefruit, and avocados on a bed of your favorite fresh greens. You can also make grapefruit salsa by mixing diced grapefruit, cilantro, and your favorite chili pepper. Additionally, you can have broiled or sautéed grapefruit for dessert. Most of the tart flavor is cooked out, so it is delicious alone or as a dessert topping.
Some Concerns
Grapefruit can decrease or increase the rate of absorption for some medications. Slowing down the absorption will minimize the effectiveness or even render the drug unless. Depending on the medication, this can be life threatening. Likewise, increasing the rate of absorption can also be fatal because it is comparable to taking a higher dose than prescribed. Drugs that are known to interact with grapefruit include: those that lower cholesterol and blood pressure, block transplant rejection, address anxiety or arrhythmia, and some antihistamines. [4] For more information, visit http://www.fda.gov or consult your doctor.
Health Benefits
Grapefruit is a good weight-loss aid because the smell of grapefruit is known to curb your appetite and the fiber content reduces the feeling of hunger. [5] Fiber also helps relieve symptoms of constipation, flatulence, and indigestion. The potassium in grapefruit also alleviates indigestion by inducing an alkaline reaction in the body that reduces acid formation and prevents diseases caused by the increase of acidity in the body. [5]
Below is a list of other health benefits:
• Grapefruit is a good source of Vitamin A. Vitamin A promotes good vision as well as healthy skin, teeth, and bones.[6]
• It is high in Vitamin C, which is known to fight against immune system deficiency, cardiovascular disease, and eye diseases. [7]
• Grapefruit can boast your energy due to the high levels of both Vitamin B1 and B5. [3]
Below are a couple of grapefruit recipes that your family will enjoy.
Broiled Grapefruit Recipe
Taken from http://www.marthastewart.com
Ingredients
• 1 grapefruit halved
• ½ tablespoon light-brown sugar or honey
• ¼ teaspoon group cinnamon
• ½ cup of coconut or almond milk yogurt
Directions
1. Heat broiler with rack set 4 inches from heat. With a knife, loosen segments from membrane. (You can separate the bottom segments from the membrane by gently poking the knife through the center hole at an angle. When you feel the resistance, apply a little pressure.)
2. Sprinkle grapefruit with sugar (or honey) and cinnamon.
3. Broil on a baking sheet until tops are slightly browned (4 to 10 minutes dependent on your oven temperature).
4. Top with a dollop of yogurt, and garnish with more cinnamon.
Gelatin Fruit Puree Recipe
taken from The Kid-Friendly ADHD & Autism Cookbook
Ingredients
• 1 envelope (equals 1 tablespoon) gelatin
• ⅓ cup of hot juice (apple, pear, white grape, or grape)
• 1 cup of grapefruit pureed
Directions
1. In a medium bowl, dissolve gelatin in hot juice, stirring continuously.
2. Add puree and stir in with a rubber spatula.
3. Pour mixture into an 8 inch square or round shallow glass dish.
4. Chill in the refrigerator until firm (about 2 hours).
Article References
1 http://www.mycitrustree.com/grapefruit-varieties.html
2 http://en.wikipedia.org/wiki/Grapefruit
3 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25
4 http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm292276.htm
5 http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-grapefruit.html
6 http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm
7 http://www.webmd.com/diet/features/the-benefits-of-vitamin-c
