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Watch: Health Benefits of Grapefruit

Grapefruit is a hybrid of sweet orange and pummelo, first discovered in the 18th century. Grapefruit is a great source of vitamin C, with 1/2 of a medium grapefruit providing over 50% of your daily needs. The pectin, a form of soluble fiber, found in grapefruit helps to lower bad cholesterol levels. Grapefruit is full of antioxidants and anti-inflammatories, which help prevent tumor growth for certain types of cancer. Some studies suggest grapefruit plays an important role in the fat burning process, helping with weight loss. A healthy way to start your morning, a sprinkle of salt will bring out the natural sweetness of grapefruit without the need for added sugar.

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Chicken Salad with Avocado with grapefruit and curry dressing./ Get recipe here! 

Ingredients for 2 servings

2 chicken breasts 

sea salt, pepper 

2 tablespoon olive oil 

1 minor frise lettuce 

1 pink grapefruit 

1 red onion, 1 avocado,1 lime   

4 ounces yogurt

1 teaspoon madras curry powder 

Preparation Steps 

1. Wash chicken breast fillets, pat dry and season with salt and pepper. 

2. Heat 1 tablespoon oil in a pan and sear chicken fillets on each side for 3 minutes. Add water to pan and cover. Cook an additional 4 minutes over medium heat. 

3. Take Chicken fillets from the pan, let rest for a few minutes and cut into slices. 

4. Rinse frisée, pat dry and cut into bite-sized pieces. 

5. Peel the grapefruit removing both peel and pith (the white inner lining).

6. Cut grapefruit into slices. 

7. Peel onion and cut into very thin slices. 

8. Halve avocado, and remove pit. Cut into slices. 

9. Gently mis frisée, chicken, onions, grapefruit and avocado slices in a bowl and season with salt pepper. 

10. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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Grapefruit Cream Cakes with Ladyfingers./ Get recipe here!

Ingredients for 8 servings 

4 ounces ladyfinger

2 pink grapefruits 

4 tablespoons agave syrup 

8 sheets gelatin 

3 eggs 

4 ounces cane sugar

1 pound yogurt (low-fat)

Preparation Steps 

1. Line a square baking dish (about 25x25 cm) (approximately 10X10 inches) with plastic wrap. Arrange ladyfingers side by side in baking dish. 

2. Squeeze 200 ml (approximately 6 ounces) juice from 1 grapefruit. Mix together 100 ml (approximately 3 ounces) of the juice with agave syrup and drizzle over the ladyfingers. 

3. Soak gelatin in cold water until softened, about 5 minutes. 

4. Separate the eggs. In a metal bowl set over a pot of simmering water, whisk together yolks, remaining grapefruit juice and 80 grams (approximately 1/2 cup) sugar until thickened. 

5. Squeeze out gelatin and add to yolk mixture, stirring until gelatin dissolves. 

6. Remove metal bowl from heat and stir in the yogurt. Allow to cool to room temperature. 

7. In another bow, beat the egg whites and remaining sugar with a hand mixture until stiff peaks. Mix into yogurt mixture. Pour over the ladyfingers and refrigerate until set, at least 4 hours. 

8. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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Grapefruit and Avocado Salad with Spicy Dressing./ Get recipe here! 

Ingredients for 4 servings 

4 grapefruits (each about 300 grams)

2 ripe avocados (each about 200 grams)

2 scallions 

2 teaspoons cardamom pods 

1/2 lemon 

3 tablespoons olive oil 

2 tablespoons honey 

1 pinch allspice

salt, pepper

1 handful watercress( about 40 grams)

Preparation Steps 

1. Peel grapefruit with a knife and remove white inner skin. 

2. Cut grapefruit segments between separating membranes and collect dripping juice in a bowl. 

3. Cut avocados in half, remove pits, peel away skin and cut flesh into 1 cm (approximately 1/2 inch) wide strips. 

4. Rinse scallions and cut diagonally into thin rings. 

5. Grind whole cardamom pods or the seeds from split pods in a mortar. Squeeze half a lemon. 

6. Mix grapefruit juice, 2 teaspoons lemon juice, cardamom, oil, homey and allspice together in a bowl and stir. Season with salt and pepper. 

7. Cut off bottom thick stems of watercress. Rinse watercress, spin dry and chop coarsely. 

8. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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Spiced Bundt Cake with Cream Cheese Glaze./ Get recipe here! 

Ingredients for 1 bundt cake mold 

4 1/2 cups all purpose flour 

1 cup butter 

1/2 teaspoon salt 

1 1/3 cups sugar

5 eggs

1 packet baking powder 

7/8 cup milk 

1 teaspoon gingerbread spice

3 tablespoons cocoa powder 

2 tablespoons cream cheese

5 tablespoons light whipping cream 

5 tablespoons light whipping cream, powdered sugar

Preparation Steps 

1. Cream the butter and sugar until light and fluffy. Add the eggs and beat until pale and creamy. Add the salt. Mix the flour, baking powder, apple pie spice and cocoa powder and add to the mixture. Gradually stir in enough milk to produce a soft batter. 

2. Grease a bundt cake mold and turn the batter into it. Bake in a preheated oven for about 60 minutes (cover with aluminum foil if it browns too quickly. Test to see if it is done by inserting a wooden cocktail stick.) when done take out the oven, turn out of the mold and cook on a cake rack. 

3. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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Flank Steak with Shredded Red Cabbage Salad./ Get recipe here! 

Ingredients for 4 servings 

For steak 

16 ounces flank steak 

kosher salt (to taste) 

freshly ground peppers 

For Slaw 

1/2 cup mayonnaise 

1 tablespoon apple cider vinegar

1 teaspoon white sugar 

1 red cabbage (thinly sliced and chopped)

1/4 cup fresh parsley (chopped)

1/2 cup pecan (chopped)

Preparation Steps 

1.For steak: Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle flank steak with salt and pepper. Add steak to hot pan; cook 8 minutes on each sider or until desired degree of doneness. Let steak rest 10 minutes; cut steak diagonally across the grain into thin slices. 

2. For Slaw: Combine mayonnaise, vinegar and sugar in a bowl and whisk incorporated. Add cabbage, parsley and pecans; toss well to coat. 

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Rustic Country Stew./ Get recipe here!

Ingredients for 4 servings 

1/4 cup olive oil 

1 leek 

2 fennel bulb (sliced) 

2 cloves garlic (minced)

4 carrots (peeled and diced) 

2 red peppers 

2 floury potatoes 

5 cups vegetable stock 

chili flake 

2 tablespoons flat-leaf parsley, dill 

salt, freshly ground peppers

Preparation Steps 

1. Heat the olive oil in a casserole dish set over a medium heat until hot. 

2. Add the leak, fennel, garlic, and carrot. Sweat with a pinch of salt for 5 minutes, stirring frequently. 

3. Add the peppers, potatoes, stock, and crushed red pepper flakes. Stir well and pour everything into a slow cooker. 

4. Cover with a lid and cook on a low setting for 5 hours until the vegetables are tender. Season to taste with salt and pepper. 

5. Serve with a garnish of chopped herbs. 

Find more healthy recipes and articles please go to Eat Smarter! 

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Hot chocolate with sea salt and nutmeg/ Get recipe here! 

Ingredients for 4 servings 

4 cups milk 

3 tablespoons unsweetened, pure cocoa powder

1 teaspoon cinnamon 

3 tablespoons chocolate chip, honey

1/4 teaspoon sea salt

freshly grated nutmeg (for garnish)

Preparation Steps 

1. In a small saucepan, bring milk to a simmer over medium heat for 5-6 minutes. 

2. Add the cocoa powder, cinnamon, chocolate chips, homey and salt to the hot milk. Whisk well until mixture is thoroughly combined and slightly frothy, about one minute. 

3. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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The Health Benefits of Matcha

You can easily find it on the shelves of your local grocery store. Your favorite health blogger and your yoga teacher swear by it. But what exactly is matcha?

Matcha has hit the mainstream. You can easily find it on the shelves of your local grocery store. Your favorite health blogger and your yoga teacher swear by it. But what exactly is matcha? And do health benefits of matcha live up to the hype? 

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Pan-roasted brussels sprouts with almonds./ Get recipe here! 

Ingredients for 4 servings 

1 kilgram brussels sprouts 

1 onion 

1 garlic clove 

2 tablespoons olive oil 

100 milliliters dry white wine 

salt, freshly ground pepper

80 grams almonds 

2 tablespoons freshly chopped basil, parsley, sherry vinegar

1/2 teaspoon honey 

Preparation steps 

1. Rinse the brussels sprouts, trim and halve. Peel onion and garlic and chop finely. Heat the oil in a large frying pan and sauté the onion with the garlic until soft. Add the brussels sprouts and cook 2-3 minutes. 

2. Pour in the wine, cover and cook 6-8 minutes over medium heat. Then season with salt and pepper, stir in the almonds and cook until the liquid is almost evaporate and brussels sprouts are al dente, 2-3 minutes more. 

3. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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The Power of Kelp

Most of our vegetables come from our gardens, but what if one super vegetable has been hiding just under our nose, below the surface of the ocean?

Most of our vegetables come from our gardens, but what if one super vegetable has been hiding just under our nose, below the surface of the ocean? Kelp has recently emerged as a superfood that can no longer be overlooked. Most of us know kelp as the green slimy stuff that washes up on the shore, impeding our morning beach walk during our vacation. Or some of you may know kelp as the stuff that your older brother used to throw on you during family beach vacations. But this vegetable of the sea, full of essential vitamins and minerals our bodies need, deserves a closer look and perhaps a place on your plate.

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Indian-spiced vegetable bowl./ Get recipe here! 

Ingredients for 4 servings 

1/2 teaspoon chili powder 

2 teaspoons ground cilantro 

1 teaspoon ground cumin, garam masala, salt 

1/2 teaspoon ground turmeric 

2 tablespoons oil 

2 teaspoons mustard seed 

2 cloves, 1 onion,fresh ginger root  

2 large potatoes 

2 cloves finely chopped garlic 

1 head cauliflower 

14 ounces canned chopped tomatoes, coconut milk

slat, 1 lemon 

To garnish 

4 tablespoons plain yogurt 

cilantro

Preparation Steps 

1. Mix all the ground spices together  and set aside. 

2. Heat the oil in a large frying pan. Add the mustard seeds and as soon as they begin to ‘pop’ add the onion and potatoes and cook, stirring occasionally, for 5-7 minutes, until light golden. Add the cloves, ginger, garlic and the spice mixture and cook, stirring, for 1 minute. 

3. Add the cauliflower, tomatoes and coconut milk and stir to combine. Bring to a simmer, cover and cook for 20-30 minutes, until the potatoes and cauliflower are tender. Season to taste with salt. 

4. Remove from the heat and stir in the lemon juice. Cover and leave to stand for 2 minutes. 

5. SEE FULL RECIPE PLEASE GO TO EAT SMARTER! 

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Kale with Beans and onion. / Get recipe here! 

Ingredients for 1 serving 

150 grams dried butter bean 

700 grams baby kale 

salt, sugar, freshly ground pepper

1 garlic clove, large onion 

2 tablespoons butter, orange juice 

1/4 teaspoon orange zest 

1/2 teaspoon caraway

Preparation Steps 

1. Place the butter bean in a large bowl. Cover with water and soak overnight. 

2. Drain the beans and add to a saucepan. Cover with fresh water, and bring to a boil. Cook for 50 minutes, until al dente, but not mushy. Remove from the heat and drain well. 

3. Separate the leaves of the kale, and remove the tough stems. Tear into bite-sized pieces and dry. Blanch for 4-5 minutes in boiling water. Rinse under cold eater, then drain well. 

4. Peel, halve, and julienne the onion. Peel the garlic and pass through a press. Sauté the garlic and onion in the butter. SEE FULL RECIPE PLEASE GO TO EAT SMARTER!

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Mushroom Frittata/ Get recipe here! 

Ingredients for 1 serving

15 grams fried morels, horn of plenty mushroom, porcino mushroom 

50 milliliters sherry, vegetable broth 

12 eggs 

100 milliliters milk 

slat, fresh ground pepper

1 tablespoon butter

 chopped leek stalks 

Preparation Steps 

1. Soak dried mushrooms in sherry and vegetable stock for about 30 minutes. Meanwhile, preheat the oven 180°C (approximately 350°F) convection. Whisk the eggs with the milk. Season with salt and pepper. 

2. Drain mushrooms in a colander. Melt the butter in a oven-proof, non-stick skillet. Add egg mixture to the skillet and pour in the mushrooms. Bake in a preheated oven for 25-30 minutes. Garnish with chives before serving.

Find more recipe and healthy articles please go to Eat Smarter! 

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French Cabbage and Bean Soup with Ham and Potatoes./ Get recipe here!

Ingredients for 4 servings 

5 ounces dried white beans

1 large onion, bay leaf, garlic clove, ham bone

2 cloves 

4 sprigs marjoram 

1 1/2 pounds green cabbage 

14 ounces waxy potatoes 

salt, pepper

4 slices crusty bread

Preparation steps

1. Soak beans in cold water overnight (at least 12 hours). 

2. The next day, drain the beans through a colander, rinse and put into a pot. 

3. Peel the onion, pierce with bay leaf and cloves and add to the pot with the beans. 

4. Peel the garlic and add to the pot. Rinse marjoram and shake dry. Add marjoram, ham bone and 3 liters of water to the pot. 

5. Bring to a boil and skim off rising foam with a skimmer. Turn down heat to medium and cook soup for 60 minutes. 

6. Meanwhile, rinse the cabbage, remove the core and cut into quarters crosswise. Cut quarters into strips 1 cm (approximately 1/2 inch) wide. 

7. Rinse potatoes, peel with a vegetable peeler and cut into 2 cm(approximately 3/4 inch) cubes. 

8. After 60 minutes, remove ham bone. Add cabbage and potatoes to the soup and cook for another 20 minutes. 

9. See full recipe please go to Eat Smarter!   

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Riesling Panna Cotta./ Get recipe here! 

Ingredients for 4 servings

1 lemon 

7/8 cup white wine, cream  

1/4 cup sugar

1/2 teaspoon vanilla extract

5 leaves white gelatin 

1 cup white chocolate

For the apricot compote 

1/2 cup sugar 

3/8 cup white wine (riesling)

2 2/3 cups apricot 

1/3 cup orange juice 

Garnish 

1/3 cup raspberries 

fresh mint leaves

4 spun sugar baskets

Preparation Steps

1. Grate a little zest from the lemon, squeeze and reserve the juice for the compote. 

2. In a saucepan, simmer the white wine, sugar and vanilla extract for around 5 minutes, add the cream, bring to a boil again and remove from the heat. 

3. Squeeze the gelatin to remove excess liquid and dissolve in the hot cream. Add the chocolate and stir until dissolved. 

4. Stand the mixing bowl in a larger bowl of cold water and stir the mixture until cooled. Spoon into moulds and chill for at least 3 hours. 

5. To make the compote, heat the sugar in a saucepan, stirring until melted and caramelised a light brown. Deglaze with Riesling, stirring to dissolve the caramel. 

6. Add the apricots, orange juice and lemon juice, simmer for 8-10 minutes and let cool. 

7. Turn the creams out of their moulds and arrange on plates with the compote. 

8. See Full Recipe Please Go To Eat Smarter! 

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Healthy Grain Bowl. / Get recipe here! 

Ingredients for 4 servings 

1 tablespoon olive oil 

2 red bell pepper (seeds removed and sliced)

1 red onion 

6 baby parsnips, carrots

5 ounces quinoa 

2 tablespoons walnut oil 

1 tablespoon balsamic vinegar 

salt, peppers

To garish 

cilantro

Preparation Steps 

1. Heat the olive oil in a frying pan and cook the peppers and onion for 508 minutes until tender. Remove from the pan and set aside. 

2. Put the parsnips and carrots in a pan and cover with about 2.5cm|1" water. Bring to a boil, cover and cook for 5-8 minutes until tender. Drain well. 

3. Cook the quinoa according to the packet instructions (usually simmering in twice its volume of water for 10 minutes, then leaving to stand for 5 minutes.)

4. Tip the quinoa and all the vegetables into a large bowl. 

5. Mix together the walnut oil and vinegar and pour into the bowl. Toss well to combine and season to taste with salt and pepper. 

6. See Full Recipe Please Go To Eat Smarter!