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In this month’s issue of Martha Stewart Living, “Fit to Eat” features recipes that are rich in lycopene. In the article, we are reminded that much of the colorful produce of Summer’s end contains lycopene. Tomatoes, grapefruit, watermelon, and red papaya are among those vibrant food sources. Lycopene is the naturally occurring pigmentation and is a powerful antioxidant found within foods having deep, reddish flesh. Numerous research studies have determined that this brightly colored antioxidant provides protection against both cancer and heart disease. However, since there is not an officially established daily recommended allowance, it is best to incorporate the leading food sources for lycopene into recipes and menus, as much as possible.

Several recipes are provided for inspiration:

Scallops with Red Grapefruit
(recipe courtesy Martha Stewart Living, August 2006)

Ingredients:
2 red grapefruits
1/2 teaspoon honey
1/4 teaspoon fresh lemon juice
1 piece (1/2 inch) peeled fresh ginger
3 tablespoons extra-virgin olive oil
1 pound sea scallops, tough muscles removed, scallops halved horizontally
1/4 teaspoon coarse salt
1 cup arugula sprouts
freshly ground pepper

Remove peel and pith from each grapefruit. Holding over a bowl, carve out flesh between the membranes, letting segments drop into the bowl (you should have about 2 cups segments). Squeeze membranes over bowl. Strain juice into a measuring cup. Transfer 1/2 cup juice to a saucepan; discard remaining juice.

Make the dressing: Add honey, lemon juice, and ginger to pan with juice. Bring mixture to a simmer, stirring occasionally. Remove from heat; let cool completely. Discard ginger. Gradually whisk in 1 tablespoon oil until emulsified.

Lay scallops, cut side up, on a rimmed baking sheet; season tops with 1/8 teaspoon salt. Heat remaining 2 tablespoons oil in a medium skillet over medium-high heat. Add scallops, seasoned side down; cook until edges are browned, about 4 minutes. Flip, and cook 30 seconds more. Set aside.

Toss arugula sprouts with 1 tablespoon dressing in a small bowl; set aside.

To serve, divide grapefruit segments among 4 serving plates. Top each with sprouts and seared scallops, dividing evenly. Drizzle each plate with 1 tablespoon dressing, and season with remaining 1/8 teaspoon salt and the pepper.

Serves 4.

Per serving: 249 calories, 2 g saturated fat, 9 g unsalted fat, 37 mg cholesterol, 16 g carbohydrate, 218 mg sodium, 20 g protein, 2 g fiber.

Arugula Salad with Tomatoes
(recipe courtesy Martha Stewart Living, August 2006)

Ingredients:
2 tablespoons red wine vinegar
1/4 cup extra-virgin olive oil
2 cups baby arugula
1 pound plum tomatoes, cut into wedges
1/4 cup drained baby green pepperoncini
1/2 cup Kalamata olives, pitted
1/2 red onion, thinly sliced
1/8 teaspoon coarse salt
freshly ground pepper

Whisk vinegar and oil in a bowl until emulsified. Put arugula, tomatoes, peperoncini, olives, and onion into another bowl. Drizzle with dressing; toss to combine. Season with the salt and pepper.

Serves 4.

Per serving: 209 calories, 3 g saturated fat, 17 g unsaturated fat, 0 mg cholesterol, 8 g carbohydrate, 469 mg sodium, 2 g protein, 2 g fiber.

Guava Pudding
(recipe courtesy Martha Stewart Living, August 2006)

Ingredients:
1/4 cup cornstarch
4 1/4 cups guava juice
1/4 cup sugar
2 teaspoons fresh lemon juice
6 tablespoons plain low-fat yogurt
6 tablespoons sliced almonds, toasted

Whisk cornstarch and 1/4 cup guava juice in a bowl until smooth; set aside.

Bring the remaining 4 cups guava juice and the sugar to a boil in a medium saucepan, stirring until sugar has dissolved. Reduce heat. Stir in cornstarch mixture; simmer, stirring occasionally, until mixture is thick enough to coat the back of a wooden spoon, 4 to 5 minutes. Stir in lemon juice.

Pour mixture through a fine sieve into a bowl; discard solids. Divide among six 6-ounce ramekins or bowls. Refrigerate puddings, uncovered, 30 minutes. Cover loosely with plastic wrap, and refrigerate until set, at least 3 hours (up to 3 days).

To serve, top each pudding with 1 tablespoon each yogurt and almonds.

Serves 6.

Per serving: 195 calories, 0 g saturated fat, 3 g unsaturated fat, 1 mg cholesterol, 40 g carbohydrate, 16 mg sodium, 2 g protein, 2 g fiber.

Papaya Sorbet
(recipe courtesy Martha Stewart Living, August 2006)

Ingredients:
1/3 cup sugar
3 pounds fresh red papayas (about 1 1/2 medium), peeled, halved, seeded, and chopped
1/2 cup fresh lime juice, plus thinly sliced rounds for garnish (3 to 4 limes total)
1 tablespoon honey

Bring sugar and 1 cup water to a boil in a medium saucepan. Reduce heat, and simmer, stirring occasionally, until sugar has dissolved and mixture is syrupy, about 4 minutes. Let cool completely.

Purée papayas, lime juice, and honey in a food processor. Transfer to a medium bowl. Stir in sugar syrup.

Freeze in an ice cream maker according to manufacturer’s instructions. Transfer to an airtight container; freeze at least 2 1/2 hours (up to 1 week). Serve garnished with lime slices.

Makes about 4 cups; Serves 4.

Per serving: 221 calories, 0 g saturated fat, 0 g unsaturated fat, 0 mg cholesterol, 57 g carbohydrate, 11 mg sodium, 2 g protein, 6 g fiber.

Martha Stewart Living, August 2006