October is a banner month, and the banner is pink. Besides being Vegetarian Awareness Month, it's Breast Cancer Awareness Month, and breast cancer support's signature pink ribbons are everywhere.
Pink is for girls, presumably, but also for health. It's a glow of vibrancy, a bloom. But not so much if the pink comes from artificial coloring. More appropriate is a naturally pink food that's good for you, and we don't mean ham. We mean pink grapefruit.
Happily, grapefruit has been freed from food jail. In 2007, a study in the British Journal of Cancer seemed to indicate a correlation between grapefruit consumption and breast cancer. The news went viral on the Web, and women of all ages stopped eating grapefruit.
What didn't gain as much attention was a 2008 study in which the same journal refuted its initial study. And a study by the European Prospective Investigation into Cancer and Nutrition (EPIC), published in August, put grapefruit in the clear and back on the menu.
EPIC followed 114,504 women, both pre- and post-menopausal, over nine years. Fifty-nine percent ate grapefruit daily, and researchers found no link between its consumption and elevated breast cancer risk.
Diet isn't the only factor in cancer prevention, but it's a vital one. Earlier this month, a paper presented at an American Institute for Cancer Research conference advocated the benefits of a plant-based diet.
That includes grapefruit. It's just coming into season, so take advantage of something fresh, local and rich in vitamin C. Every hue is healthy, but pink grapefruit lets you show your colors for Breast Cancer Awareness month. Naturally.
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IN THE PINK GRAPEFRUIT AND FENNEL SALAD
Both grapefruit and fennel are loaded with vitamin C, antioxidants, potassium and fiber. Walnuts are crazy with omega-3s. Toss together with a lightly sweet vinaigrette and you've got a palate-dazzling salad brimming with health.
1 pink grapefruit
1 fennel bulb
4 tablespoons walnut oil
2 tablespoons Dijon mustard
2 tablespoons mirin (Japanese rice wine)
1 tablespoon honey or agave
1 teaspoon fennel seeds, crushed
1/2 cup walnuts
2 ounces (roughly 4 cups) arugula
Freshly ground pepper
Peel grapefruit and cut sections into bite-sized pieces. Discard seeds and trim away bitter membrane and pith. Place grapefruit pieces in a large bowl.
Halve fennel bulb and slice very thin. Add to grapefruit.
In a small bowl, whisk oil, mustard, mirin, honey and fennel seeds until emulsified. Pour mixture over salad, toss gently and let marinate at room temperature for 30 minutes or refrigerate for up to 4 hours.
Heat oven to 350 degrees. Coarsely chop walnuts and spread on a shallow baking pan. Toast in the oven for about 10 minutes, until golden brown.
Gently toss arugula in with grapefruit and fennel. Top with chopped nuts and a grind or two of pepper. Makes 4 to 6 servings.
Per serving: 223 calories (72 percent from fat), 19 g fat (2 g saturated, 4 g monounsaturated), 0 cholesterol, 3 g protein, 13 g carbohydrates, 3 g fiber, 20 mg sodium.
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(Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com.)
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(c) 2009, The Miami Herald. Distributed by Mclatchy-Tribune News Service.