Everyone loves watermelon! That is why it’s appropriate to have a National Food Holiday for this delicious summertime fruit. I have so many wonderful memories growing up (in the South) and eating watermelon – usually at a family picnic or gathering. It’s one of the most satisfying fruits out there. It’s sweet, crunchy, and full of water! So refreshing. I can honestly say, it’s the fruit I go to for that reason. But when it’s hot out and I’m at a picnic or BBQ, have gone for a long walk/run or I’m just plan dehydrated, it’s the first thing I want and go for!!!
Watermelon is about 92% water (hence the name), packed with nutrients, and it’s good for you. Watermelon has gotten a bad wrap for so many years and it’s time to change it today, on its National Holiday! Eaten at the right times, in moderation and combined with other ingredients it’s the most perfect food!
In a 2-cup serving you get:
- Only 80 calories and ZERO fat
- Potassium – 270mg
- 30% of your daily vitamin A
- 25% of your daily vitamin C
- Antioxidants and Amino Acid
Studies have shown that there are many health benefits including:
- Heart Health: The high levels of lycopene are good for protecting cells from damage and may help lower heart disease.
- Anti-flammatory Properties: Again, the lycopene levels in this fruit is an inhibitor for varies inflammatory processes and is an antioxidant that neutralizes free radicals.
- Hydration: 92% water, this super fruit will keep you hydrated and the juice is a good source for electrolytes.
- Digestion: Although on 1% fiber, this small amount can help support the body in the digestion process.
- Skin and Hair: The Vitamin A is great for your skin and only a cup of watermelon has 1/4 of your daily-recommended intake. Vitamin A helps keep the skin and hair moisturized and encourages new growth.
- Muscle Soreness: Due to the high levels of amino acids and arginine, which helps with circulations, if you drink watermelon juice before your work out, it has been known to reduce next-day muscle soreness.
- Cancer Prevention: Antioxidants and Lycopene aid in the prevention of certain cancers. Watermelon is high in both and studies have shown this fruit, like others, aids in the avoidance of prostate cancer (for one).
I’m sold! I knew I loved this fruit! And now I have even more reasons to love it other than the taste and how refreshing it is.
Watermelon is VERY versatile. It can be blended into a drink, grilled, served plain, and put into salads. I remember when I was a kid my Father would sprinkle salt on it, and I just didn’t understand. Blah. Salt and Watermelon. Why mess with a perfect thing I would think to myself! And now, I love mixing it up with different fruits, veggies, dressings and cheeses.
Here’s a simple summer salad I’m sure you’ll serve up tonight or at your next neighborhood BBQ.
Watermelon and Basil Salad with Balsamic Vinaigrette
6 cups cubed Watermelon
4 ounces crumbled or chunked feta
1/4 cup basil leaves, cut into thin strips
1 tbsp balsamic vinegar
1 tbsp fresh squeezed lemon juice
1 tsp Dijon mustard
In large bowl, place watermelon in and sprinkle feta and basil on top. In small container, place remaining ingredients and shake well until combined. Drizzle dressing on top of watermelon. Add a touch of salt and pepper and toss to combine.
It’s that simple. You can really play around with this recipe too. If you don’t like basil, add mint. If you don’t like feta, add mozzarella. Use your imagination. I’ve even served this same recipe over a bed of arugula and it was amazing. Add protein of choice and dinner is served!