Quinoa and Good Gut Grapefruit Salad

Why is grapefruit awesome for your good gut?


*grapefruit can interact with a variety of drugs in a negative way. Make sure to check with your doctor to make sure you are not taking any of these drugs before consuming!*


Grapefruit may be seen by many as the larger cousin of the orange. Though they are both citrus fruits, they are not similar in taste. Grapefruits tend to be a bit bitter because they contain Naringin, a type of flavonoid that may provide antioxidant, antibacterial, antiviral, and antiinflammatory properties. Adding grapefruit to your diet may add an immune boost and some diversity to your fruit selections, which is the name of the game when it comes to #goodgut health.


Grapefruit contains a plethora of antioxidants, which are extremely beneficial for cell maintenance and protection of the gut lining. Antioxidants remove free radicals which are very reactive molecules that are formed when metabolism happens to prevent damage to DNA in the cells. Grapefruit also contains a significant amount of vitamin A and C! Vitamin-C has been shown to possibly help to prevent colon cancer. Not only do grapefruits contain direct vitamins for immune health and other benefits, they also contain fiber to promote healthy bowel movements,motility, and digestion. One cup of grapefruit offers over 3.5 grams of fiber!


Studies also show that grapefruit like many of its relatives contains high levels of compounds called polyphenols which are helpful in the fermentation of dietary fiber and metabolism of polyphenols by the gut microbiota producing short chain fatty acids (high in FODMAP). Polyphenols are compounds found in many plants that have antioxidant and antiinflammatory properties, and these beneficial compounds can also inhibit the growth of “bad bacteria” in the gut, and allow the “good” bacteria to proliferate instead! Remember to grab a grapefruit on your next trip to the farmers market, and if you need some help in how to eat it, see the suggestions below!


Ways to eat it

*if you have sensitivities, try freezing or cooking the grapefruit before using in recipes*

  1. Grapefruit is perfect to peel and eat raw for a midday snack!

  2. If you aren’t as much of a fan of the pure raw fruit, it can be added to the top of a salad, or even blended up and put into a homemade smoothie (just like an orange or a guava).

  3. Try out some homemade oaty immune-boosting pancakes! It can be made with an orange, or a grapefruit in the batter or on top or the pancakes! See the recipe below, or go to the Married to Health Instagram and Website to find out more!

Recipe: Quinoa and Grapefruit Salad













Picture from ahouseinthehills.com

Ingredients (Makes 4 Servings):

  • 1 medium ruby red grapefruit peeled, pith removed and torn into 1/2" pieces

  • 1 cup tri color quinoa

  • 2 cups arugula micro greens

  • 1/3 cup rough chopped roasted, salted almonds

  • 1/4 cup extra virgin olive oil

  • 1 Tbsp honey

  • 1 Tbsp apple cider vinegar

  • 1/4 tsp sea salt

  • maldon salt

  • fresh cracked black pepper


Directions:

  1. Rinse quinoa in a fine mesh strainer for 2-3 minutes. Place in a medium heavy bottomed pan and heat over medium, stirring frequently, until water is gone and quinoa is toasted.

  2. Add two cups of water to the pot and bring to a boil. Reduce heat to lowest possible, cover and cook for 15 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.

  3. Fluff quinoa with a fork (if water remains, cover and cook an additional 5 minutes, or until water is gone).

  4. Let quinoa cool to room temperature.

  5. To make dressing combine olive oil, apple cider vinegar, sea salt and honey. Mix well.

  6. To assemble salad, scoop quinoa onto a larger serving plate (or individual plates). Pile on arugula microgreens, almonds, and grapefruit. Top with dressing, Maldon salt and heaps of fresh cracked pepper.

  7. Enjoy!

Heal with Each Meal!


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References

Ware, M. (7 November 2019). Why is grapefruit good for you? Medical News Today.

https://www.medicalnewstoday.com/articles/280882.

Petre, A. (8 July 2019). What are polyphenols? Types, benefits, and food sources.

Healthline: Nutrition.

https://www.healthline.com/nutrition/polyphenols#what-they-are.

Igumnova, A. (N.D.). 12-Super fruit and best fruit for health, digestion, and gut bacteria.

Atlasbiomed.

https://atlasbiomed.com/blog/best-super-fruit-with-health-properties/#:~:text=Stud

ies%20show%20that%20grapefruit%20has,harmony%20with%20your%20good

%20bacteria.

Grapefruit juice and some drugs don’t mix. (18 July 2018). FDA,

https://www.fda.gov/consumers/consumer-updates/grapefruit-juice-and-some-dru

gs-dont-mix.


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