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Watermelon 101
Season: The peak season for US-grown watermelon spans May through August.
How to buy: To spot a watermelon that's succulent and sweet, look for a pale-yellow patch on one side. It's not a blemish but a sign that the fruit was left on the vine to ripen under the summer sun (sweetness doesn't improve after harvest). Heft is another hint: Watermelon is 92% water, so those that are heavy for their size are probably juicier, too.
How to store: Keep whole melons at room temperature for up to a week; cut fruit can be refrigerated for a few days (wrap in plastic or put in an airtight container to prevent mushiness).
Prep tips: Wash watermelons before slicing to get rid of any microbes found on the skin.
Nutritional benefits: Watermelon is rich in lycopene, which studies have found prevents heart disease, cancer and stroke. In fact, watermelon packs more of the cancer-fighting antioxidant lycopene than any other fresh fruit or vegetable.
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Watermelon-Ginger Granita
SERVES 4
4 c watermelon, cubed
6 Tbsp honey
1 Tbsp fresh lime juice
2 tsp fresh ginger,finely grated
1. COMBINEwatermelon with honey, lime juice, and fresh ginger in blender. Puree until smooth.
2. TRANSFERto shallow 1½ qt dish, cover, and freeze overnight.
3. BREAKup clumps with a fork until texture is grainy.
4. REFREEZE20 minutes or until firm. Keep frozen until ready to serve.
NUTRITION(per serving) 144 cal, 1 g pro, 38 g carb, 1 g fiber, 0 g fat, 0 g sat fat, 3 mg sodium
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Watermelon and Feta With Honey and Mint
SERVES 4
3 c watermelon, sliced
3 oz feta, sliced
1½ Tbsp honey
1½ leaves fresh mint
1. LAYERwatermelon with cheese on serving plate.
2. TOPwith honey and fresh mint.
NUTRITION(per serving) 115 cal, 4 g pro, 16 g carb, 1 g fiber, 4.5 g fat, 3 g sat fat, 239 mg sodium
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4
Watermelon Gazpacho
SERVES 4
3 c watermelon, diced
2 c tomatoes, chopped
½ c cucumber, diced
2 Tbsp cilantro, chopped
1 Tbsp olive oil
1 Tbsp sherry or red wine vinegar
1. COMBINEwatermelon, tomatoes, cucumber, cilantro, olive oil, and sherry or red wine vinegar in bowl.
2. PULSEhalf of mixture in a food processor until finely chopped. Return to bowl and season to taste.
3. LADLEinto 4 serving bowls.
NUTRITION(per serving) 83 cal, 2 g pro, 13 g carb, 2 g fiber, 4 g fat, 0.5 g sat fat, 7 mg sodium
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5
Watermelon, Spinach, and Bacon Salad
SERVES 4
2 Tbsp sweet Asian chili sauce
2 Tbsp fresh lime juice
1 Tbsp olive oil
1 pkg (5 oz) baby spinach
2 c watermelon, cubed
3 slices bacon, cooked andcrumbled
⅛ cup red onion, sliced
1. WHISKchili sauce, lime juice, and olive oil in large bowl.
2. ADDspinach, watermelon, bacon, and onion and toss to combine.
NUTRITION(per serving) 111 cal, 3 g pro, 14 g carb, 2 g fiber, 5.5 g fat, 1 g sat fat, 227 mg sodium
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6
Watermelon, Basil, and Ham Skewers
SERVES 4
4 slices prosciutto
14 watermelon cubes (¾" each)
14 leaves fresh basil
4 lime wedges
1. HALVEprosciutto slices lengthwise.
2. PIERCEone end of a piece of prosciutto, threading it onto a skewer. Alternately thread watermelon and 2 basil onto skewer, weaving prosciutto around watermelon.
3. REPEATprocess 7 times to create 8 skewers.
4. SQUEEZElime wedges to top with juice.
NUTRITION(per serving) 40 cal, 3 g pro, 5 g carb, 0 g fiber, 1.5 g fat, 0.5 g sat fat, 171 mg sodium
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7
Minted Watermelon Salad with Avocado
SERVES 4
2 Tbsp lime juice
1 Tbsp olive oil
¼ tsp salt
1 sm seedless watermelon (about 4 lb), cut into 11⁄2" chunks
1 Hass avocado, peeled, pitted, and chopped (11 more ways to eat an avocado)
½ small red onion, thinly sliced
3 Tbsp chopped fresh mint
1. WHISKlime juice, oil, and salt in a large bowl.
2. ADDwatermelon, avocado, onion, and mint, and toss gently to mix.
3. SERVE chilled for the best flavor.
NUTRITION(per serving) 204 cal, 3 g pro, 32 g carb, 9 g fat, 1 g sat fat,4 g fiber, 154 mg sodium
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8
Watermelon Smoothie
SERVES 3
2 c chopped watermelon
¼ c fat-free milk
1. COMBINEwatermelon and milk in blender, and puree 15 seconds, or until smooth. (Try adding one of these super-healthy smoothies to your diet.)
2. ADD 2 cups ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend 10 seconds more.
NUTRITION(per serving) 56 cal, 2 g pro, 13 g carb, 0.3 g fat, 0 g sat fat, 0.6 g fiber, 19.5 mg sodium
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9
Sunrise Smoothie
SERVES 1
2 c seedless watermelon chunks
1 c mango chunks
½ banana, chopped
2 tsp honey
1 tsp fresh lime juice
¼ tsp finely grated fresh ginger
Blend all ingredients with ice until smooth.
NUTRITION(per serving) 158.2 cal, 1.7 g pro, 41.2 g carb, 0.6 g fat, 0.1 g sat fat, 2.9 g fiber, 4.3 mg sodium
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10
Spicy Watermelon Salad
SERVES 4
1c white vinegar
1 jalapeño, seeded and sliced
½sm red onion, sliced
3lb watermelon, peeled and cut into 2" cubes (about 1 1/2 lb)
8sm heirloom tomatoes (like campari), halved or quartered
½tsp ground cumin
½tsp kosher salt
½tsp black pepper
2oz cotija cheese, crumbled
2Tbsp cilantro
2Tbsp pepitas
Limewedges, for garnish (optional)
1. COMBINEvinegar, jalapeño, and onion and let stand 15 to 20 minutes.
2.ARRANGEwatermelon and tomatoes on platter. Drain jalapeño and onion, reserving 1 Tbsp vinegar, and arrange over watermelon and tomatoes. Drizzle with reserved vinegar. Sprinkle with cumin, salt, and pepper. Top with cheese, cilantro, and pepitas. Serve with limewedges, if desired.
NUTRITION (per serving) 165 cal, 9.4 g pro, 21.2 g carb, 2.9 g fiber, 15.4 g sugars, 6.8 g fat, 3.3 g sat fat, 504.9 mg sodium
