Savor Cooks: Grapefruit Substitutes

This month’s “Savor Health Cooks” recipe features citrus related to the grapefruit, for instances when grapefruit is not recommended within your diet.  Find out why this may be in the supplemental article on grapefruit for the month.

Try our recipe (below) for Citrus and Greek Yogurt Tart with Oat Flour Crust, or pair citrus in savory dishes like a citrus and avocado salad, or an oven roasted chicken with orange slices and fennel.

 

Satisfying those Grapefruit Urges, without Grapefruit

If you can’t have grapefruit, seek out a variety of citrus fruits in the orange family. Try the bright pink cara cara navel or the deep purple blood oranges, or go for the easy-to-peel and sweeter, smaller citrus fruits like tangerines, mandarins or satsumas.

While lemons and limes are also in the citrus family, they are mostly used for their zest and juice as flavoring agents.

If you are experiencing mouth sores, citrus may be irritating so avoid it and swap it out for a milder fruit variety.

Don’t forget to check out our Food of the Month post on The Grapefruit to learn all about the benefits and cautions with including grapefruit in your diet.

 

Recipe

This Citrus and Greek Yogurt Tart with Oat Flour Crust is a balanced breakfast tart.  It is composed of a high fiber whole grain oat flour crust, high protein Greek yogurt and vitamin C and potassium rich citrus fruit.  Eating pie for breakfast just became a fairly nutritious decision to make.  

Citrus zest gets stirred into the yogurt mixture for added flavor. Top the tart with sections or slices of orange, or really any kind of fruit that you have on hand (berries, banana slices, pear slices, or even jam and chopped nuts…). Here, we used a mixture of blood orange, cara cara and orange navels.

 

 

Citrus and Greek Yogurt Tart with Oat Flour Crust
Serves 6
Crust
  1. 1 1/2 Cups rolled oats (use gluten-free rolled oats if you want the tart to be gluten-free)
  2. 1/4 Cup canola oil or melted coconut oil
  3. 1/4 Cup maple syrup
  4. 1/4 teaspoon salt (fine sea salt or Kosher salt)
  5. 1/2 teaspoon freshly grated nutmeg or 1/4 teaspoon ground nutmeg
Filling
  1. 1 1/2 Cups plain low fat or full fat Greek yogurt
  2. 1/4 teaspoon citrus zest and/or vanilla extract
  3. 1 Tablespoon maple syrup
  4. 3 medium navel oranges, or a mix of colors (blood, Cara Cara) OR 6 small tangerines or mandarin oranges, peeled and arranged on top
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Preheat the oven to 350 degrees F.
  2. Pulse the oats in a blender or food processor. Keep blending to create a flour, about 15 pulses. Whisk together the oil, maple syrup, salt and nutmeg in a bowl. Add the oat flour and stir until the dough comes together. If the dough is too warm or sticky to handle, cover and refrigerate it for at least 15 minutes or up to one day.
  3. Place the ball of the dough in the center of a 9-inch tart or pie pan. Press the dough out to the edges and up the sides of the pan. If the dough is still sticky, dip fingers into a bowl of water.
  4. Prick holes all over the dough with a fork. Bake the crust for 15 to 25 minutes, until golden and crisp. Remove from the oven and let cool completely.
  5. To make the filling, put the yogurt in a medium bowl. Add the zest, vanilla and maple syrup and fold with a spatula to combine. Pour the yogurt mixture into the cooled tart shell.
  6. With a sharp paring knife, slice off ends of citrus. Following curve of fruit, cut away peel, removing as much white pith as possible. Slice citrus into ¼-inch thick rounds and remove any seeds. Just before serving, arrange fruit slices on top of tart in a circular pattern.
Notes
  1. This tart tastes best the day you make it, but any leftovers can be stored well wrapped in the refrigerator for up to 2 days (the longer the yogurt sits in the crust, the softer and eventually mushier it will become).
  2. The crust calls for freshly grated or ground nutmeg. If that flavor is too strong, leave it out or swap for a milder spice like ground cinnamon.
  3. For extra calories, use full fat yogurt. Coconut oil has a nice flavor but it contains saturated fat. Use a neutral canola oil if you are looking to lower your saturated fat intake.
  4. Crust can be baked off a day before filling it. Just keep it well wrapped on the counter.
  5. Nutrition Facts are representative of recipe if using canola oil and low fat Greek Yogurt.
Print
Savor Health http://savorhealth.com/
Stephanie Forsythe MS, RDN, CDN

Stephanie Forsythe MS, RDN, CDN is a Registered Dietitian Nutritionist who works as a Clinical Dietitian and Nutrition Coordinator at a hospital in Brooklyn. She helps patients meet their nutritional needs during their stay in the intensive care units. Aside from developing recipe and blog content for Savor Health, Stephanie also has worked as pastry cook in California and New York City. Stephanie received her undergraduate degree from the University of California, Berkeley and her Master of Science in Nutrition Education from Teachers College Columbia University. She completed a Dietetic Internship and training through Teachers College.

No Comments Yet

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>