Watermelon is the epitome of summer – vibrant, crisp, sweet, and refreshing. Not only is this fruit absolutely delicious, but it also has key nutrition benefits like offering hydration due to its high-water content, providing immune boosting antioxidants like vitamins A and C, and the mineral potassium which is key for heart health and protects against muscle cramps. In addition to consuming sliced or cubed watermelon on its own, here are three tasty and creative ways to enjoy it this summer season.
Watermelon and Feta Salad
Tossing watermelon into a salad is a great way to use extra watermelon. It adds a unique and refreshing flair to this savory salad. If you want to add more veggies, serve it atop a bed of arugula.
Ingredients:
- 4 cups of watermelon cut into small cubes
- 2 tablespoons fresh chopped basil
- 4 tablespoons white balsamic vinegar
- 2 tablespoons water
- 2 teaspoons honey
- a squeeze of fresh lemon
- a dash or two of pepper
- ¼ cup feta cheese
Directions: Put the watermelon into a medium size bowl. In a smaller bowl, whisk together the basil, vinegar, water, honey, lemon and pepper and pour over the watermelon. Mix well to evenly coat. Sprinkle with cheese, mix a few times, and serve. If not serving immediately, chill and wait to add the cheese until right before consuming.
Makes 4 cups, 8 servings
Serving size: 1/2 cup Calories 40 Protein 1 g Carb 9 g Fiber 1 g Sugars 9 g Fat 1 g
Saturated fat 0.5 g Sodium 55 mg
Simple Non-Dairy Watermelon Smoothie
A quick and easy summer smoothie recipe, non-dairy and low in fat too! Pump up the protein by adding a scoop of your favorite vanilla or unflavored protein powder.
Ingredients:
- 1 ½ cups frozen watermelon cubes
- 1 cup unsweetened almond milk
- 1 ½ teaspoons honey
Directions: Put 1 cup of the watermelon cubes and 1 cup of the almond milk in a blender and blend on high speed until a smooth slush forms. Add the rest of the watermelon and the honey, blend for another 30 seconds, pour and serve.
Makes 1 serving
Serving size: 1 smoothie (whole recipe) Calories 130 Protein 2 g Carb 25 g Fiber 2 g
Sugars 20 g Fat 3.5 g Saturated fat 0 g Sodium 180 mg
Watermelon Strawberry Pops
Try this healthy popsicle recipe to celebrate the start of summer- it’s clean, easy to make, delicious and super low calorie!
Ingredients:
- 1 generous cup of cubed seedless watermelon
- 1 heaping cup of sliced strawberries
- 1 tablespoon of lemon juice
- 1 tablespoon of honey
- 6 (4 ounce) popsicle holders
Directions: Add the watermelon, honey and lemon juice to a blender and blend for 30-60 seconds. Add strawberries and blend another minute or so until a smooth mixture is formed. Add about 1/3 cup to each popsicle holder for a total of 6 popsicles and freeze for 6-8 hours.
Makes 6 popsicles, six servings
Serving size: 1 popsicle Calories 30 Protein 0 g Carb 8 g Fiber 1 g Sugars 7g Fat 0 g Saturated fat 0 g Sodium 0 mg
Bonus Watermelon Tips:
- How to choose and store: Whole watermelons are best if they have smooth waxy skin, free of dents, a pale-yellow underbelly and sound hollow when tapped. A whole uncut watermelon can be stored in a cool place or the fridge for up to 10 days and once cut it should be wrapped tightly in plastic (or smaller pieces placed in an airtight container) and placed in the refrigerator for up to 4 days.
- Portion sizes and serving suggestions: 1 ¼ cup cubed watermelon is considered one carbohydrate serving (15 grams). Aside from enjoying some fresh cut watermelon after a BBQ meal, other fun ways to serve it include: in salsa recipes, mixed fruit salad, in smoothies and popsicles.