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# Grapefruit and arugula salad Prevention is the best cure
- URL: https://www.smdp.com/grapefruit-and-arugula-salad-prevention-is-the-best-cure/
- Published: 2008-05-24T15:00:00.000Z
- Updated: 2026-10-25T00:05:15.000Z
- Author: Guest Author
- Tags: Opinion, Santa Monica, #archive-import

*By Elizabeth Brown Kitchen Vixen*

AS I RECOVER FROM MY EARLY SUMMER cold, I am reminded to consume many vitamin C rich foods. Vitamin C is one of the most heavily researched of all of the vitamins and minerals, and research has shown that large doses of vitamin C may help bolster the immune system. The recommended doses of vitamin C range from 60-400mg and even up 3,000mg depending on the research you read. For the upper limit doses, supplements will take you there. Yet, there’s no getting around the fact that food sources will always prevail.

We don’t need research to tell us to eat an orange when we are sick. Instinctually we do it. Luckily citrus fruits are available year round everywhere in the US. Living in one of the citrus producing states only helps to ensure that we get the freshest food sources available. This is good to know since vitamin C is a very delicate vitamin. It breaks down as the fruit is exposed to more and more air. One reason why juice is not the best source, once opened, it is just asking for insults from oxygen. Over time, the vitamin C levels will diminish.

The richest food source of vitamin C, the kiwi fruit, might lose up to 25 percent of its vitamin C within a three week period. As long as the fruit is still intact, the vitamin C is still in there. The season for kiwi is November through May.

Oranges are the next richest fruit source and you can get them all year long. To get the freshest oranges, visit the farmer’s market and get your organic oranges, lemons, and grapefruits from Garcia’s organic citrus farmers.

As an anti-oxidant, it is the job of vitamin C to protect the plant; to act as a defense system. Foods grown organically or without pesticides, essentially, without any outside help, develop the strongest defenses. Just like people who persevere under extreme conditions, plants too will figure out a way to survive by taping into their available resources.

I was buying my usual supply of citrus and was speaking with the owner who has the cutest baby in the world. In my new husky voice that either makes me sound old, according to one friend, or sexy, according to most men, I told Mr. Garcia that I did not want to give my germs to his little one. With that, he grabbed a bag and filled it with Persian limes, which look more like lemons and taste milder than any citrus fruit I have ever eaten. But I love the idea of eating a lemon/lime without the puckering puss. I have been eating 2-3 per day and wanted to create a recipe to pay homage to my new love. 1 grapefruit, any variety 4 cups arugula 2 Tbsp fresh herbs which compliment flavors: Optional (mint, rosemary or tarragon) 2 Tbsp lemon juice and zest of one lemon 1 Tbsp honey 2 tsp Dijon mustard 1 Tbsp extra virgin olive oil Sea salt and fresh ground black pepper to taste 1 Tbsp walnuts, chopped Peel and section grapefruit and cut crosswise into small triangles Wash and dry arugula and herbs using a salad spinner or colander to drain In a mixing bowl, whisk together dressing ingredients: honey, Dijon, salt and ample black pepper Divide arugula between two bowls Toss with dressing to coat Top with grapefruit sections and walnuts. Eat and enjoy!

To make this a more complete meal, top with your favorite protein source such as steamed tilapia or poached free-range chicken Sweet Citrus Savior 2 oranges, any variety 2 Persian Limes 1 lemon, juice and zest 2 Tbsp dried cherries 2 Tbsp ground walnuts 1/2 - 1 cup lowfat yogurt In a serving bowl, whisk together the lemon juice, zest and yogurt Peel and separate the orange and Persian lemon pieces Cut crosswise into small triangles Divide the citrus into two small bowls and top with yogurt lemon sauce Sprinkle with dried cherries and walnuts and enjoy.

ELIZABETH BROWN is a registered dietitian and certified holistic chef specializing in weight management, sports nutrition, disease prevention and optimal health through whole foods. See her “Eat 2 Liv Pilot” on her YouTube channel: The Kitchen Vixen. She

*Originally published in the Santa Monica Daily Press print edition on May 24, 2008.* [Read the original PDF.](https://s3.us-east-1.amazonaws.com/smdp%5Fbackissues/052408.pdf?ref=smdp.com)