The Wonders of Watermelon and Tasty Recipes for Summer

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The Wonders of Watermelon and Tasty Recipes for Summer

WATERMELON NUTRITION SCREENSHOT:

Watermelon is one of the most hydrating fruits because it is made of 92% water. This high water content not only gives your summer days a dose of water to hydrate, but also, fills you up thanks to the water and fiber content.

• Filled with Vitamins C, A, B1, B5, and B6
• Potassium and Magnesium
• Watermelon is also high in carotenoids, including beta-carotene and lycopene.
• As well as lesser known compounds like: citrulline, and cucurbitacin E

SECRET FACT:

Despite the sweetness,. Watermelon is one of the lowest sugar fruits. Even lower in sugar than berries. With 46 calories per cup, it is also a low-calorie sweet treat.

HEALTH BENEFIT SHOUT-OUTS

• Lycopene and Cucurbitacin have been studied as anti-cancer compounds
• Lycopene has been reported to aid with heart health by lowering cholesterol and blood pressure
• Along with lycopene, the amino acid citrulline aids in heart health by increasing levels of nitric oxide in the blood vessels, which help them expand and reduce blood pressure.
• Other supportive heart health contributors: magnesium, Vitamins A, B6, and C, and potassium
• As a team, Vitamin C and lycopene are extremely helpful with lowering inflammation throughout the body that can lead to chronic diseases.
• Beta-Carotene is supportive for overall eye health.

GRILLED WATERMELON + FETA SALAD

PREP TIME: 10 minutes | COOK TIME: 10-14 minutes  | TOTAL TIME: 20-24 minutes

makes 4 servings

INGREDIENTS:

To Grill:

• 2-cups-worth of watermelon slices-roughly 8 slices depending in the size. Chop into cubes after grilling.
• 1/2 of a red onion, grilled in 4-inch thick rings, then chopped after cooking
• 1 cup (8 oz.) Halloumi (whole feta cheese “brick,) then slice into strips after grilling

Mix With:

• 2 TB mint, chopped (grown by me!)
• 1/2 English cucumber, sliced + quartered
• 1/2 pint Heirloom cherry tomatoes, halved

DRIZZLE WITH:

• Extra virgin olive oil,
• 1/2 of a lemon, and
• Balsamic cream

TO MAKE:

• Heat the grill or an indoor griddle to a medium heat.
• Have a tray to sort all of the items and bring to the grill.
• Place the watermelon slices on the tray.
• Brush the cheese with olive oil and place on the tray.
• Thickly slice the red onion, brush with oil, and place on the tray.

On the Grill:

• Start with the onions. The onions will take about 5-7 minutes/side until desired char is achieved.
• When flipping the onions, toss the cheese and watermelon slices on direct heat.
• Cheese takes 2 minutes/side
• Watermelon takes 2-3 minutes/side

Put Together:

• Chop the watermelon and red onion, slice the cheese, + then mix with the remaining fresh ingredients, top with oil, lemon, + balsamic cream and enjoy!

RECOMMENDED TOOLS | PRODUCTS

• I love my set of basting brushes to brush oil lightly onto produce or sauces onto foods while cooking- there are so many uses for them!
• What is balsamic cream or glaze? This thick, rich, syrupy condiment is also called cream or balsamic reductions and is essentially is made by cooking/reducing down balsamic vinegar by one half its volume and some brands or chefs add flavors to it the creams as well. My favorite is Isola Imports.

NUTRITION:

1 serving = 1 cup of salad

132 Calories | 4g Fat | 16g Carbs | 1g Fiber | 5g Protein

WATERMELON + CORN SIMPLE SUMMER SALAD

PREP TIME: 10 minutes | TOTAL TIME: 10 minutes

makes 6 servings

INGREDIENTS:

For the Salad:

• 1 red bell pepper, seeded and chopped
• 1 yellow bell pepper, seeded and chopped
• 1 orange bell pepper, seeded and chopped
• 1 1/2 cups heirloom cherry tomatoes, halved
• 1 cup corn, sweet preferred + cooked or raw
• 2 cups watermelon, cubed
• 1/2 cup fresh cilantro, chopped
• 3 green onions, chopped

For the Dressing:

• 1 TB extra virgin olive oil
• 2 TB rice vinegar
• 1 1/2 limes, juiced
• Dash of sea salt

TO MAKE:

1. In a small bowl, whisk together all the ingredients for the dressing. Set aside.
   Chop and prepare ingredients for the salad and transfer to a large mixing bowl.
2. Gently toss to mix together.
3. Drizzle with dressing and lightly toss again.

NUTRITION:

1 serving = 1 cup of salad

98 Calories | 3g Fat | 18g Carbs | 3g Fiber | 2g Protein

WATERMELON SALSA

INGREDIENTS:

• 1/4 small watermelon, seeded + chopped
• ½ green bell pepper, diced small
• ½ orange bell pepper, diced small
• ½ cup red onion, chopped
• 1/4 cup cilantro, coarsely chopped
• 1 Jalapeno, seeds removed + minced
• 1 lime, juiced
• 1 TB cumin, ground
• Dash of coarse-grained sea salt, to taste

TO MAKE:

1. Simply chop, mix, + enjoy!

STACKED NO-COOKING NEEDED WATERMELON SKEWERS

Get some skewers + layer 2 rounds of this on each:

• Watermelon, cubed
• Fresh mozzarella, thick chunk or “balls”
• Cucumber slice, cut thick
• Prosciutto

Serve with:

• Basil, coarsely chopped
• Extra virgin olive oil
• Balsamic cream

WATERMELON SORBET

No-Sugar-Added or needed!

Makes 4 servings

INGREDIENTS

• 4 Cups Watermelon, cubes
• 1 tsp lime juice and 1 tsp lime zest
• Optional: if this isn’t sweet enough for you, add in 2 TB or raw honey

TO MAKE:

1. Blend together the watermelon + lime juice- pulse to achieve smooth consistency.  Stir in the zest.
2. Pour mix into a freezer-friendly container and  freeze for 1 hour.
3. Using a fork or butter knife, mix it up, then put it back in the freezer for another 3-4 hours before serving.