Author photo

By Terri Hahn
Journalist 

Wonderful Watermelon

 


I’m not sure there is a food in the world that says “summer” more than watermelon.

Although it’s early in the season, we eat it at Memorial Day cook-outs. The Fourth of July isn’t a proper celebration without this tasty treat. And we say good-bye to meteorological summer with a cold, crisp melon on Labor Day weekend. And don’t forget all those family reunions and backyard barbecues in between.

For lots of reasons, I didn’t get to know my dad’s parents very well, but I do remember visiting them on their farm north of Valentine and gazing in wonderment at the fields of bright green watermelons in the fields surrounding their house. My Grandpa Hahn was quite the “grower” and watermelons were one of his specialties. I also remember the cherry trees near the house — that was the only place I remember seeing them while growing up.

So while there is nothing quite like juicy, fresh watermelon to cool you off on a hot summer day — not only is it delicious, it is also nutritious.

According to the National Watermelon Promotion Board, at 92% water, watermelon delivers needed fluids and nutrients to the body, including lycopene — which has been studied for its potential role in reducing risk of heart disease, various cancers and protection to skin from harmful UV rays — and citrulline — which can help maintain blood flow within the heart and cardiovascular function. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable (15 to 20 mg per two-cup serving) and is part of a healthy diet. A two-cup serving of watermelon is also an excellent source of vitamins A and C along with being a good source of vitamin B6 and potassium.

What to look for: Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold. Ripe watermelon will have a healthy sheen, dried stem and a buttery yellow underside where it touched the ground and ripened in the sun. There should be a melon like smell or fragrance.

Lift them, weight should be heavy for size. Avoid watermelons that are very hard, white or very pale green in color on the underside, indicating immaturity. An immature watermelon will be slightly acidic.

How to store: Watermelons can be kept for short periods of time, up to two weeks, uncut at room temperature.

Wash the outside of the melon under clean running water before cutting into it, use a clean knife on a clean cutting surface and wash your own hands with soap and water before cutting the melon. Once melon is cut, it should be stored, covered, in the refrigerator.

Don’t leave cut melon at room temperature longer than two hours.

Varieties: There are about 50 varieties of watermelon on the market. They all taste similar, but vary in size, flesh color, and whether they are seeded or seedless. Most have red flesh, but there are orange and yellow-fleshed varieties.

Did you know?

-- We eat watermelon like a fruit but technically it is a vegetable. Watermelon’s official name is citrullus lanatus of the botanical family cucurbitaceae. It is cousin to cucumbers, pumpkins and squash.

-- The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt. Early explorers used watermelons as canteens.

-- Early watermelons were mainly rind and seeds. Today’s varieties are larger, the flesh sweeter, the seeds smaller and the rind thinner. It is perhaps the most refreshing, thirst quenching fruit of all. Watermelon consists of 92% water and 8% sugar, so it is aptly named.

-- On average, each American eats more than 17 pounds of watermelon each year.

-- The first cookbook published in the United States in 1796, “American Cookery” by Amelia Simmons, contains a recipe for watermelon rind pickles.

-- According to Guinness World Records, the world’s heaviest watermelon was grown by Chris Kent of Sevierville, Tenn., in 2013, weighing in at just a bit more than 350 pounds

-- In China and Japan, watermelon is a popular gift to bring a host.

-- More than 1,200 varieties of watermelon are grown across 96 countries worldwide.

-- The United States currently ranks seventh in worldwide production of watermelon. China is holds the top spot.

Source: National Watermelon Promotion Board

Whether you want to give the kids a refreshing, healthy snack or wow guests with a watermelon showpiece at a backyard barbecue, these recipes serve up great taste and good nutrition all summer long.

This lemonade is accompanied by raspberries and of course a refreshing twist of watermelon. Serve this up during summertime or year-round for a refreshing thirst quencher.

Watermelon Raspberry

Lemonade

6 cups watermelon chunks (seeds removed)

1/4 cup raspberries

1 cup water

1/3 cup sugar

1/2 cup lemon juice

Place watermelon, raspberries and water in container of electric blender, cover and blend until smooth. Strain through fine mesh strainer into pitcher. Stir in sugar and lemon juice until sugar dissolves. Refrigerate until chilled, about 1 hour.

Makes 4 servings.

Recipe from: National Watermelon Promotion Board

Enjoy this super-quick and refreshing salad featuring melon and feta cheese. You can substitute any of your favorite fresh-cut fruit items, such as grapes, mangoes, etc.

Fruit and Feta Salad

Preparation time: 15 minutes

For the vinaigrette:

2 tablespoons balsamic vinegar

1-1/2 tablespoons olive oil

1 dash black pepper

For the salad:

2 cups watermelon chunks

2 cups cantaloupe chunks

1/4 cup medium red onion, thinly sliced

6 cups fresh spinach or arugula

1/2 cup reduced-fat feta cheese crumbles

1/4 cup pine nuts

Whisk together vinaigrette ingredients.

Toss with remaining ingredients and serve.

Makes 4 servings.

Nutrition information per serving: 221 calories, 15 g fat, 223 mg sodium, 18 g carbohydrate, 2 g dietary fiber, 6 g protein.

Recipe from: Product for Better Health and USDA’s Mixing Bowl

 

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