Grapefruit Breakfast Salad with Fresh Mint, Ginger Coconut Cream

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It’s citrus season and the organic grapefruits I’ve been picking up have been ridiculously delicious! In the past, I used to hate grapefruit. We’d sell them every winter as part of a marching band fundraiser and we’d always order a box to have at home. Each year, I’d declare I was going on the grapefruit diet. I’d take one bite, recoil in disgust, and contemplate dousing it with teaspoons of sugar which, clearly, defeats the purpose of going on a diet. Perhaps they weren’t organic. Perhaps my palate has matured. Who knows, but I love them now. Especially eaten plain or done very, very simply in a seasonal dish like this.

Further Food Nutritionist Commentary:

Megan's grapefruit salad combines this refreshing, easy to digest fruit with the freshness of mint and light crunch of hemp seeds. The coconut-ginger dressing adds a little heat and tropical flair, and pulls all the flavors together. Grapefruit* offers potassium, vitamins A and C, as well as a variety of phenolic compounds and antioxidants that support heart, skin, eye and immune health, and fight free-radical damage in the body. One of particular note is lycopene, known for its anti-inflammatory properties and potential link to reduced risk of certain cancers.

The small but mighty hemp seeds are one of the few plant-based sources of "complete protein," delivering 4 grams per 1 tablespoon. They're also a potent source of phosphorous, magnesium, antioxidant vitamin E and healthy fats.

Note: Grapefruit interacts with a variety of medications. Check for potential interactions with yours or inquire with your physician prior to incorporating grapefruit into your diet.


By Heather Goesch, MPH, RDN, LDN

Grapefruit Breakfast Salad with Fresh Mint, Ginger Coconut Cream

  • Prep Time: 15 minutes
  • Cook Time: 0
  • Servings: 1

Ingredients

1 can full-fat coconut milk
1 grapefruit (supremed and juice from the membrane reserved)
1/2 lemon (zest and juiced)
1/2 teaspoon hemp seeds
2-3 leaves fresh mint (cut chiffonade)
2 teaspoons fresh ginger juice
Pinch or two of sea salt
Drizzle of raw honey

Optional: Add pomegranate seeds to garnish.

Instructions

1. Place the can of coconut milk in the refrigerator and let chill for at least one hour.
2. While the coconut milk chills, toss the grapefruit segments with the lemon juice and zest.
3. Sprinkle with the hemp seeds and mint.
4. Remove the can of coconut milk from the refrigerator. Scoop out the solid cream that has risen to the top, reserving the liquid at the bottom for another use.
5. In a small bowl, whisk together the coconut cream, ginger juice, a pinch or two of sea salt, and honey.
6. Plop a dollop of the ginger creme on top of the grapefruit and reserve remaining cream for another use (I like to put this in soups or on top of braised lentils in place of sour cream, yogurt, or creme fraiche).

1. Place the can of coconut milk in the refrigerator and let chill for at least one hour. 2. While the coconut milk chills, toss the grapefruit segments with the lemon juice and zest. 3. Sprinkle with the hemp seeds and mint. 4. Remove the can of coconut milk from the refrigerator. Scoop out the solid cream that has risen to the top, reserving the liquid at the bottom for another use. 5. In a small bowl, whisk together the coconut cream, ginger juice, a pinch or two of sea salt, and honey. 6. Plop a dollop of the ginger creme on top of the grapefruit and reserve remaining cream for another use (I like to put this in soups or on top of braised lentils in place of sour cream, yogurt, or creme fraiche).

Nutrition Information

Per Serving:  Calories: 392; Total Fat: 32g; Saturated Fat: 32g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 314mg; Potassium: 211mg; Carbohydrate: 23g; Fiber: 2g; Sugar: 17g; Protein: 8g

Nutrition Bonus:  Vit C: 73%; Vit A: 29%

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