Small food fixes for a healthier winter

Along with snowmen and snowflakes, winter can also bring sneezing and sniffles. However, according to a survey commissioned by the Florida Department of Citrus (FDOC), 70 per cent of respondents do not adapt their diets to prevent illnesses even though simple adjustments can help Canadians stay healthy during the colder months.

“A nutritious diet plays an important role in supporting your physical well-being,” says registered dietitian Lydia Knorr. “By increasing your intake of fresh fruit and fruit juices, you’ll get a natural boost in energy from essential nutrients like vitamin C.”

By incorporating fresh fruit year-round, Canadians can help protect against seasonal illness. For example, one serving of the recipe below, Grilled Beef with Warm Grapefruit Slaw, provides 100 per cent of the recommended daily intake of vitamin C and is a unique and healthy choice for winter get togethers.

“It’s never too early to start making small changes,” Knorr explained. “Keep a fruit-filled diet top-of-mind throughout every season and give yourself a fighting chance against illness.”

Grilled Beef with Warm Grapefruit Slaw

2 Florida grapefruits

1 grilling strip loin beef steak

15 mL (1 tbsp) finely chopped fresh Italian parsley

1 clove garlic, grated

2 mL (1/2 tsp) grated ginger

2 mL (1/2 tsp) ground cumin

Pinch freshly ground black pepper

15 mL (1 tbsp) packed brown sugar

750 mL (3 cups) coleslaw salad mix

Cut skin off grapefruit, cut into segments, place in a bowl. Squeeze grapefruit membrane juices into a bowl. Stir in parsley, garlic, ginger and cumin. Divide mixture in half.

Trim fat from steak. Add the steak to one half of the grapefruit juice mixture. Coat, cover and refrigerate for 30 minutes to 4 hours.

Place steak in greased grill pan over medium high heat and grill turning once, for about 5 minutes or until desired doneness.

Stir brown sugar into reserved marinade. Return pan to medium high heat Add coleslaw and marinade mixtures. Cook, stirring for 2 minutes. Add grapefruit segments and cook for 1 minute.

Slice steak. Add to coleslaw mixture.

Makes 2 servings.

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