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Watermelon:
A dream food
May 25, 2006
Suzanne Havala Hobbs
This
time of year, it’s easy to find foods that not only
taste great but are equally good for you. One summer star:
watermelon.
Watermelon is a dietitian’s dream food. Here’s
why you should eat it as often as you can this season.
For starters, watermelon is loaded with nutrients: vitamins
A and C, potassium, and health-supporting phytochemicals such
as lycopene. At the same time, it’s also devoid of saturated
fat and cholesterol, and it’s very low in sodium. So
it’s got what you need and is free of the things most
of us need to cut back on.
Including calories.
As sweet as watermelon is – it makes a great dessert
– it’s also very low in calories. Two cups –
about an inch-thick half moon slice – contains only
80 calories. The natural sugar watermelon contains is diluted
by a large amount of water. Watermelon, true to its name,
is 92 percent water.
That’s partly why it’s so refreshing. In hot weather,
a slice of watermelon is as hydrating as a glass of water.
Kids love it, so it’s a good snack to keep on hand.
Make it convenient to eat by slicing the red fruit off the
rind, cutting it into cubes and storing it in an airtight
container in the refrigerator. That makes it quicker and easier
to pack and take to the school or office, too.
Other ways to serve watermelon:
* Scooped out in balls or cut into chunks and tossed with
cantaloupe, honeydew melon and fresh mint leaves.
* As a beverage. Whirl watermelon chunks and ice cubes –
and a splash of orange juice, lemonade, limeade, or seltzer
water if you’d like – in a blender or food processor.
You can also blend watermelon with nonfat vanilla yogurt and
ice cubes for a creamier drink similar to a smoothie.
* As frozen fruit bars. Puree watermelon in a blender, pour
the liquid into Popsicle molds and freeze.
You can also use watermelon in salads. Add melon balls to
green salads or use them in lieu of tomatoes in tomato and
cucumber salad with vinaigrette dressing. (Watermelon rind
is edible, too. Some people like it pickled.)
More recipes are available online from the N.C. Department
of Agriculture at www.agr.state.nc.us/markets/commodit/horticul/melons/recipe.htm.
Information on pick-your-own and roadside sources of locally
grown watermelons is available at www.ncfarmfresh.com/farms.asp.
Choosing watermelons at the store is easy. Look for melons
that are free of damage such as cuts, bruises, dents and cracks.
The flat, yellowish spot on one side is normal. It’s
the area that was on the ground as the melon was ripening.
Once you bring a watermelon home, it can sit out whole at
room temperature for up to two weeks before beginning to deteriorate.
Rinse it well with running water before cutting it up. If
you don’t, the knife could drag bacteria into the fruit.
After it’s cut open, it needs refrigeration. Cover watermelon
halves with waxed paper or plastic wrap. If space is a problem,
cut the fruit off the rind and store pieces in airtight plastic
bags in the fruit and vegetable drawers in the refrigerator.
Eat it as soon as possible. Watermelon only keeps in the refrigerator
for a few days.
So eat it often – with meals, before and after. There
aren’t many foods that are such a treat and are so good
for you, too.
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