The Wonders of Watermelon

Recipes

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.