National Watermelon Day

National Watermelon Day

As summer is coming to a close and the kids are going back to school, National Watermelon Day is upon us! We have celebrated all of July as National Watermelon Month, but there is an extra day just for this sweet, juicy treat. This August 3rd, enjoy a slice, cube, ball, or spear of watermelon to celebrate National Watermelon Day!

With the name watermelon, you could assume that the fruit is made up of mostly water. “How much water?” you may ask. 92 percent of the fruit is water! This is a great source of water for individuals who do not like drinking water, like myself. Another benefit is that since the water content is high, it helps individuals feel full. The combination of water and small amounts of fiber in this fruit helps you feel full without all of the calories. Watermelon is also beneficial in terms of digestion. Water helps the digestive tract to continue moving while fiber provides substance for your stool. This combination promotes normal, healthy bowel movements.

Not only is watermelon a great source of water for hydration, but it also has a lot of nutritional benefits. Fewer calories and no fat mean less guilt when eating the delicious fruit. There are approximately 47 calories per cup of watermelon. Watermelon also provides vitamins such as A, B1, B5, B6, and C. It also offers magnesium and potassium, both important factors in your daily intake. Vitamins A and C are critical components of healthy skin, as they assist with the production and repair of skin cells. Skin tends to look dry and flaky when you do not have enough intake of these vitamins. Vitamin C helps create collagen. Collagen keeps hair strong and skin elastic.

Now that you know why watermelon is an excellent fruit to consume, how should you celebrate it on its national day? Eating the watermelon by itself, as is, is a great place to start! If you are feeling adventurous, try making a fruit salad, adding salt or sugar, or throwing it on the grill. Check out one of my favorite recipes below for watermelon ice pops!

Tools needed:

  • Blender
  • Ice pop molds

Ingredients (Yields 6):

  • 1 ½ cups watermelon, seeded and diced
  • ½ cup water
  • 1 Tablespoon honey
  • 1 Tablespoon fresh lemon juice
  • 1 Tablespoon white sugar

Directions:

  • Step 1: Blend all ingredients together in a blender until smooth.
  • Step 2: Pour mixture into ice pop molds.
  • Step 3: Place into freezer and freeze until solid. This takes about 2 hours.
  • Step 4: Run water over the ice pop mold for a few seconds to help release the popsicle and enjoy!
Cucumber / Watermelon Salad

Cucumber / Watermelon Salad

July in National Watermelon Month. Watermelon is a sweet, low-calorie summer treat. The taste and fragrance of a cool, juicy slice of watermelon can’t be beat. Celebrate by trying this different recipe using nutritious, delicious watermelon.

Celebrate Watermelons!

Celebrate Watermelons!

Watermelon slices in bowls

Credit: Photo by JÉSHOOTS from Canva Free Images

Watermelon is a tasty treat so celebrating watermelons in August sounds like a great reason to break out all the delicious and healthy watermelon recipes I’ve been saving—like this one for Watermelon Limeade.

Did you know that eating watermelon provides your body with Vitamins A, B6, C and potassium? Red watermelons are also a good source of lycopene. A two-cup serving of watermelon only has 80 calories but can provide 6% of your daily value of potassium, 8% of Vitamin A, 25% of Vitamin C and more!

Watermelons are also completely edible, from the fleshy center part all the way out to the green rind. The rind is typically cooked or pickled before being eaten and Watermelon Rind Pickles are popular here in the Southeast. Ninety percent of watermelons sold in stores are seedless, but if you do get a seeded watermelon, the seeds can be cooked and eaten too! They are usually sprouted and roasted or dried first.

Watermelon slices

Photo Credit: UF/IFAS File Photo

Buying a whole watermelon versus one that’s pre-cut can be a better value, but you’ll want to make sure you select a ripe melon. There’s an old wives’ tale about thumping the watermelon but the best way to choose is by picking it up and looking at it. Here’s what you’re checking for:

  • Look for a watermelon that doesn’t have any bruises, cuts, or dents. Some scratches are normal.
  • Check for a buttery or creamy yellow spot. This is an indicator of where the watermelon rested on the ground while it ripened.
  • The watermelon should be heavy considering the size. It is 92% water!

When you are preparing your watermelon, make sure to wash it before cutting into it. Use cool running water, scrub it with a produce brush, then dry it with a clean paper towel or cloth towel. Many people skip this step since it’s heavy and can be bulky but it’s an important part of maintaining your food’s safety. If you don’t wash your watermelon before cutting into it, you could be transferring bacteria from the outside of the melon to the inner flesh. Be sure your hands and any knives, utensils and cutting boards you will be using are clean as well.

An uncut watermelon can be stored outside of the refrigerator for a week if it wasn’t previously chilled. Once it has been cut open, it will need to be stored in an airtight container and refrigerated—you’ll want to enjoy it within a week.

When you think about eating watermelon, I bet the first image that comes to mind is eating a plain slice right from the fruit. And that’s great! Just keep in mind that watermelon can be made into drinks, added to salads, frozen into popsicles, incorporated in a stir-fry or slaw or even grilled!

Now, back to those recipes… here’s one for Watermelon Rind Pickles if you want to enjoy them right away (these will only keep for 2 weeks in the refrigerator) and this is one for canning Watermelon Rind Pickles so you have them year-round! And if you want more, try the recipe section at the Produce for Better Health Foundation or the National Watermelon Promotion Board. Celebrate watermelons this August by trying a new recipe or two with this amazing fruit!

 

Resources:

National Watermelon Promotion Board. Frequently Asked Questions: https://www.watermelon.org/watermelon-101/facts-faqs/

National Watermelon Promotion Board, Nutrition: https://www.watermelon.org/nutrition/nutrient-profile/

Produce for Better Health Foundation, Top 10 Ways to Enjoy Watermelon: https://fruitsandveggies.org/stories/top-10-ways-enjoy-watermelon/

In Season: Watermelon

In Season: Watermelon

Group of Watermelons

Photo source: UF/IFAS Northwest District

Have you noticed recently that there have been many sales on watermelon at your local grocery store and farmers’ markets and roadside stands have an abundant supply?  That is because watermelon and July go together like peanut butter and jelly or bacon and eggs. This cool and refreshing fruit is now in season locally.  Whether you like to spit seeds or prefer the seedless variety, this fruit is a healthy addition to your plate.  Naturally low in sodium and calories, watermelon is an excellent source of vitamin A and can help keep you hydrated.  It also is an excellent source of the antioxidant, lycopene (which gives the melon meat that pretty reddish-pink color).  To select the best watermelon, look for one that is heavy for its size, has a uniform shape, and a dark, dull green color.  A yellow spot on one side means that the fruit has been given time to ripen in the field and develop flavor.

Do not forget to give your watermelon a good rinse under cool water before slicing.  Putting a knife through that melon can carry all of the bacteria from the rind and spread it onto the fruit.  Since watermelon is not usually cooked, that means that bacteria will not be killed and you have a chance of getting a foodborne illness.  Remember to do this with your cantaloupe and other melons too. Too much watermelon? Try serving watermelon in different ways like in a melon salad, or even in, or alongside, chicken salad.  Watermelon should be refrigerated after being cut and can be frozen too.  Use chunks of frozen watermelon in smoothies and other drinks too.

Here is a recipe for a bubbly, refreshing watermelon drink from Fresh From Florida to serve at your July picnic:

FLORIDA WATERMELON FIZZ

INGREDIENTS: 5 cups Florida watermelon (seeded and cubed); Florida honey, to taste; 2 cups sparkling water; one lemon, juiced; Fresh mint sprigs for garnish

PREPARATION: Add watermelon, honey, and lemon juice to a blender and process until smooth. Strain puree through a fine sieve or strainer. Fill four glasses with ice. Evenly distribute the strained juice into each glass. Top each glass with sparkling water and stir once. Garnish with fresh mint sprigs.
https://www.followfreshfromflorida.com/recipes/florida-watermelon-fizz/#

Watermelon – A Taste of Summer

Watermelon – A Taste of Summer

WatermelonRarely do I hear the phrase “school’s out” and not think of my own summers of fun and, of course, Alice Cooper’s 1972 major hit single “School’s Out for Summer” – does that age me?

In fact, “word” has it that Alice Cooper said he was inspired to write the song when answering the question, “What are the greatest three minutes of your life?” Cooper said: “There are two times …The second one being “the last three minutes of the last day of school!”

Summer break is here and that may mean time for a big change to your daily routine. Even though summertime is fun, there still can be challenges for families who have to juggle and adjust!

The key is to plan ahead. Being prepared helps you enjoy the long days of summer. This is especially true when it comes to summer food. Kids associate summer with FUN. Much more fun can be had if you don’t have to spend time in the kitchen – cooking! (But that, too, can be enjoyable!)

Summer is an amazing time! There is an abundance of fresh, delicious, and healthy choices bursting with health benefits. Best yet, many of these foods do not even have to be cooked! With a general washing and perhaps a bit of slicing and dicing, many summer foods can be eaten without further preparation.

One of my favorites is watermelon!  It’s like drinking your water and eating it, too! Watermelon helps keep you hydrated (watermelon is 92 percent water). Plus, one cup of diced watermelon contains 43 calories, 0 grams of fat, 2 grams of sodium, 11 grams of carbohydrate, and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron, and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. And, according to the National Watermelon Promotion Board, watermelon contains more skin- protecting lycopene than any other fruit or vegetable (lycopene also gives watermelon its bright pink color).  Research shows that eating foods that are full of water helps keep you satisfied on fewer calories.

Watermelon actually is considered a nutrient-dense food – it provides a high amount of vitamins, minerals, and antioxidants for a low number of calories.

But don’t stop at watermelon. The Florida Department of Agriculture and Consumer Services has a fantastic website promoting buying “Fresh From Florida.”  In fact, their website devotes an entire section to “Fresh from Florida Foods.” This month, June, we have quite a bounty to be thankful for. Not only are the foods on this list nutritious, they are delicious and, for the most part, many require little preparation to be consumed (plus, food in season generally is less expensive and tastes better).

Print yourself a copy of What’s in Season Now and go have some summer fun!

Just in case you don’t have time to print the list, here is what is in season now….avocado, cantaloupe, eggplant, guava, lychee, mango, mushroom, orange, papaya, passion fruit, peanut, potato, sweet corn, tomato, and watermelon.  Look for these foods at local farmers’ markets or in your supermarket’s produce section.

Enjoy the tastes of summer from the Sunshine State!