Grapefruit not just for breakfast

Mother Nature is very wise. Just as cold and flu season hits hard, she blesses us with immune-boosting citrus fruits. Although available year round, citrus fruit season officially starts in January, with flavor and prices at their best. Grapefruit, for example, is a powerhouse immune booster. Whether seeded or seedless, yellow-white or pink or ruby red, they offer Vitamins C and A, plus potassium and fiber. The pink and red varieties are also high in beta carotene and lycopene, beneficial antioxidants. Just one caveat: some medications are not compatible with grapefruit, so check with your pharmacist before combining.

Choose grapefruit that are heavy for their size, to get the most juice. You can keep them at room temperature for a day or two, but they are best stored in plastic bags in the refrigerator vegetable bins. When I was “learning” to like grapefruit (their sweet-sour tang can be challenging if not perfectly ripe) I would put a little brown sugar on top of a cut half, and broil it for a minute. This is a good way to start kids on trying them. Now I like them plain, eating the fruit with a grapefruit spoon (serrated) then squeezing the remaining juice onto the spoon. It’s a healthy way to start the day. But grapefruit are a fantastic flavor addition to much more than breakfast. Here are a few lunch-dinner options that feature grapefruit.

Grapefruit vinaigrette

This refreshing salad dressing can be prepared several days in advance. If you don’t have walnut oil, substitute olive or vegetable oil. Recipe adapted from “Still Life with Menu” cookbook by Molly Katzen; makes enough for about 6 servings.

1 or 2 grapefruits, preferably red

1 heaping teaspoon grated fresh ginger

2 tablespoons walnut oil

1/4 cup vegetable oil

3/4 to 1 teaspoon salt (to taste)

1 tablespoon fresh lemon juice

3 tablespoons red wine vinegar

1/2 teaspoon grated grapefruit rind

1 tablespoon sweetening (maple syrup or sugar)

Grate enough rind from one of the grapefruits (wash first) to make 1/2 teaspoon; set aside. Squeeze juice from grapefruits and strain to remove pulp. When you have 1/2 cup strained juice, place in bowl and combine with remaining ingredients; mix well. Cover and chill until ready to use.

Hearts of palm salad with grapefruit and dungeness crab

Simple, clean flavors meld beautifully and provide healthy servings of vitamins A, C, folate and potassium, plus zinc from the hearts of palm. If you can get locally-grown Big Island hearts of palm, all the better. Recipe from SELF magazine; makes 2 servings.

1 cup hearts of palm, cut into 1/4-inch slices

1 bunch watercress, cleaned and rinsed

6 ounces precooked Dungeness crabmeat

1 tablespoon coarsely chopped cilantro

1 tablespoon julienned basil

1 tablespoon julienned mint

1 teaspoon kosher salt

Pinch fresh ground white pepper

2 ruby red grapefruit, peel and pith removed, segmented

Dressing:

3/4 cup extra-virgin olive oil

1/4 cup fresh lemon juice

1 tablespoon honey

2 teaspoons kosher salt

Pinch fresh ground white pepper

Whisk together all dressing ingredients in a bowl. Marinate hearts of palm in 3/4 cup of the dressing in a separate bowl for at least one hour. Divide watercress between two plates; top each with hearts of palm. In another bowl, mix crabmeat, herbs and 1 teaspoon dressing; season with salt and pepper; toss until thoroughly mixed. Divide seasoned crab between two plates. Cut grapefruit segments into 4 pieces each; add to salads. Serve.

Chicken saute with citrus sauce

The slightly sweet sauce in this low fat entrée makes it a good pairing with wild rice. Recipe from Eating Well magazine; makes 4 servings.

1 orange

1 small pink grapefruit

1/4 cup all-purpose flour

Salt and fresh ground black pepper

4 boneless, skinless chicken breasts, trimmed

1 tablespoon vegetable oil

1 leek, trimmed, cleaned and sliced

1/4 cup dry vermouth

2 tablespoons orange marmalade

2 tablespoons chopped fresh mint (or 1/2 teaspoon dried)

Using a sharp knife, remove skin and white pith from the orange and grapefruit; discard pith. Cut segments away from membranes into a bowl, discarding seeds. Squeeze any remaining juice into the bowl. Drain segments; measure juice. Add enough water to make 1/2 cup juice; set aside. In a shallow dish, combine flour, 1/2 teaspoon salt and 1/2 teaspoon pepper. Dredge chicken lightly in flour mixture. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add chicken; cook three to four minutes per side, or until golden on outside and no longer pink inside. Remove and keep warm. Add remaining teaspoon oil to skillet. Add leeks; cook, stirring, for about three minutes or until softened. Add reserved fruit juices and vermouth; bring to a boil. Boil about three minutes or until reduced by half. Reduce heat to low; add marmalade, fruit, mint, salt and pepper to taste. Return chicken to skillet and reheat gently. Serve hot.

Scallops with pink grapefruit beurre blanc

This elegant entrée is fairly easy to make and uses the grapefruit’s juice, zest and fruit. Serve with roasted potato slices and steamed snow peas for a beautiful presentation. Recipe from Gourmet magazine; makes 2 servings.

3/4 pound sea scallops, patted dry and cut into 1/2-inch-thick slices

1 tablespoon flour

2 tablespoons olive oil

1/4 cup dry white wine

2 tablespoons bottled clam juice

1 tablespoon minced shallot

1/3 cup fresh pink grapefruit juice

1/2 teaspoon grated pink grapefruit zest

1/2 teaspoon sugar

3 tablespoons cold unsalted butter, cut into bits

1 tablespoon thinly sliced scallion

Fresh pink grapefruit sections for garnish

In a bowl, toss together the scallops, flour, and a little salt and pepper. In a skillet large enough to hold the scallops in one layer, heat oil over medium-high heat until hot but not smoking; sauté scallops, stirring two to three minutes or until just firm and lightly golden. Transfer scallops to a plate. Add wine to skillet, deglaze pan, scraping up brown bits, then stir in the clam juice, shallot, grapefruit juice, zest and sugar. Boil until liquid is reduced to about 1/3 cup; strain mixture through a fine sieve set over a saucepan. Set the saucepan over low heat and whisk in the butter, a bit at a time, adding each new bit before the previous one has melted completely. (Sauce should not get hot enough to liquefy; lift pan from heat as needed to keep mixture consistency of thin hollandaise.) Add scallion and scallops with any juices on the plate; heat mixture until scallops are heated through. Divide mixture between two plates and garnish with grapefruit sections; serve hot.