Gluten Free Nutrition Unplugged

July 22, 2011

Getting the most out of your WATERMELON

Getting the most out of your WATERMELON
 Red, delicious, crunchy chunks of watermelon scream “SUMMER” to me.  Not only is the watermelon one of the best thirst quenchers on a hot summer day, it one of the most fun foods to eat.  You can chop it, carve it, triangle it , Smiley face it, smoothie it , puree it , salad it …. possibilities are endless. In  my nest of four, a whole watermelon is usually demolished in two days.
 Be Creative!! Watermelon smiley – click link below

 

Nutrition wise, apart from hydrating and being low fat, it is packed with Vitamin A which helps eye, skin health ;Vitamin C, which helps heal wounds, strengthen the immune system, promote healthy gums and teeth,  and Vitamin B6, which gives ” brain power”. Watermelon also has the highest concentration of Lycopene of any fresh fruit or vegetable.  Lycopene is a powerful antioxidant that helps several types of cancer – prostrate cancer” in particular, so make sure the man in your house gets  a lot of it. At only 46 calories/ cup it is a weight watcher’s dream  …. filling , healthy and ” not really hard to eat”.
Watermelon Basket – click on link below

 

This said, I must mention that while the red colorful fruit is so appetizing, most of the nutrients are in the white section between the rind and the red part. Not to say you should skip the red part which is valuable in it’s nutrients, but eating the white part as well will give you the maximum nutritional benefits. I am going to share with you some tips on making the ” white part” edible and using it well.
You should use a sharp knife ( not the pretty ones pictured above) and  cut as close to the rind as is possible. Store the white parts  separate in a big Ziploc and use as suggested below.
  • One of my favorites-   I use the white part while juicing. Combined with celery and apples, you get  a delicious, nutritious thirst quencher. For kids use more apple or skip the celery altogether.
  • Puree it with other fruits to make a delicious smoothie.
  • Puree and add to veggie soups.
  • Puree and use in recipes. Check link below.
  • Chop small and use in salads- will taste like cucumber with a flavor of it’s own.
  • Freeze and puree when needed in your smoothies or fruit sorbets.
  • Puree with other fruit and make delicious ” fruit pops”  A favorite with my kids. 
 Just a note, watermelon seeds are highly nutritious , packed with Zinc and Iron. You can roast them, remove the outer skin and eat them. Unless you chew them, however the seeds are likely to pass through your digestive system rather than being absorbed. These are a delicacy in China  and Nigeria
Enjoy the whole watermelon – Red and white to get the most out of it.  Have shared a couple of links below with great watermelon recipes and some fun things to do with the watermelon. Have included my favorite “Watermelon  Frosty” recipe card. Please click on it to see the card in action.  Have some good water melon fun.
Click to play this Smilebox recipe
Create your own recipe - Powered by Smilebox
Customize your own free recipe card
FUN watermelony LINKS *click*
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Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!

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