An American favorite for meals and snacks. People can't seem to get
enough of the sweet treat, and nutritionists have long appreciated the
health benefits watermelon provides. Recently research has shed new light
on its potential health benefits. Watermelon contains high concentrations
of lycopene, an antioxidant that may help reduce the risks of cancer and
other diseases.
Watermelon, the fruit that is really a Vegetable. Watermelon can be
traced back to Africa and is part of the cucumber and squash family. 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. Americans eat over 17 lbs of
watermelon each year. The largest one on world record (Guinness Book of
World Records) weighed 262 pounds.
Watermelons are available all year. The natural sweetness of watermelon
makes it a favorite anytime of the year. It is a perfect addition to a
salad, salsa, or cool drink. Top chunks of sweet watermelon with fruit
flavored sherbets or sorbets.
|
Watermelon |
Serving
Size 1/2 cup, diced (76g)
Amounts
Per Serving |
% Daily
Value |
Calories
25 |
|
Calories
from Fat 0 |
|
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 0mg |
0% |
Total
Carbohydrate 6g |
2% |
Dietary Fiber 0g |
0% |
Sugars 5g |
|
Protein 0g |
|
Vitamin A |
8% |
Vitamin C |
10% |
Calcium |
0% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or
mold. Ripe watermelon will have a healthy sheen, a dull rind, dried stem,
and a buttery yellow underside where it touched the ground. There should
be a melon like smell or fragrance. Thump if you must, sound should be
dull and hollow. 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.
Once picked, watermelon will not ripen
easily. If unripe, try putting
the whole melon in paper bag
un-refrigerated. This sometimes works to ripen them.
Watermelons can be kept for short periods
of time, up to 2 weeks, uncut at room temperature.
Wash watermelon with soap and water before cutting.
Once cut, package what is not eaten in closed plastic containers or bags
and put back in the refrigerator.
There are more than 50 varieties of watermelon. Most have red flesh,
but there are orange and yellow-fleshed varieties. Of the 50 varieties of
watermelon throughout the United States, there are four general
categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.
AllSweet
- 20–25 pounds
- Red Flesh
- Oblong
- Dark green rind, with or without stripes
Serving suggestion: Surprise your guests by serving a large refreshing
wedge of watermelon following a heavy meal. Place the wedge on a plate
with a large knife and encourage the entire table to enjoy a slice.
Ice-Box
- 5–15 pounds
- Red or yellow flesh
- Round
- Dark or light green rind
Serving suggestion: Make your salsa or relish really "cool"
by substituting watermelon for tomatoes in your favorite recipe. Serve
with grilled chicken, fish or pork. Try watermelon salsa with chips, too.
Seedless
- 10–25 pounds
- Red or yellow flesh
- Oval to round
- Light green rind with dark green stripes
Serving suggestion: This variety's perfect for sorbets and beverages.
Blend cubes of seedless watermelon and use the juice in margaritas,
daiquiris or lemonade for a new twist.
Yellow
Flesh
- 10–30 pounds
- Yellow to bright orange flesh
- Oblong to long
- Light green rind with mottled stripes
Serving suggestion: Use for color variety as a garnish or side dish.
Create festive fruit kabobs by skewering yellow flesh watermelon with
other seasonal fruits, such as kiwis and strawberries.
Recipes
South-of-the-Border
Watermelon Walla-Walla Sweet Onion Salsa
Makes 4 servings.
Ingredients
2 cups chopped watermelon (seeds removed)
3/4 cup chopped Walla Walla Sweet Onion
3/4 cup canned black beans, rinsed and drained
1/4 cup chopped seeded jalapenõ chilies
1/4 cup chopped fresh cilantro
1 large clove garlic, finely chopped
1 Tbsp. brown sugar
1/2 tsp. salt
Stir together all ingredients in bowl. Refrigerate, covered at least 1
hour to blend flavors. Stir before serving.
Nutritional analysis per 1/2-cup serving: Calories 52 , 1Carbohydrate
1g , Proteinv2g, Fat 0.3g, Dietary Fiber 2g, Sodium148mg,
Cholesterol 0mg.
Find more in our
recipe database!
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