Nutrition
Watermelon: Fun Ways To Have This Summer Favourite
Make one of these yummy watermelon recipes your summer favourite. Here are five ways to enjoy watermelon this season!
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Summer is around the corner! And what defines summer better than a crisp, juicy, delicious slice of watermelon. Watermelon, which can be classified as a fruit or a vegetable is super nutritious.
Watermelon is low in calories and sugar and has a punch of vitamins, minerals, and antioxidants, making it a great addition to a healthy diet. Plus, it’s fun to eat! According to the Department of Agriculture (USA), 1 cup of watermelon (152 g) contains:
- Calories: 45.6
- Fat: 0.2g
- Cholesterol: 0mg
- Sodium: 1.52mg
- Carbohydrate: 11.5g
- Fiber: 0.6g
- Vitamin C: 12.3mg
- Potassium: 170mg
- Calcium: 10mg
- Vitamin A: 865 IU
- Lycopene: 6,890 micrograms
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Why is watermelon good for your health?
It’s loaded with nutrients
Watermelon packs a nutritional punch. It provides roughly 15 per cent of your daily vitamin C requirements, as well as a plethora of other vitamins and minerals such as potassium, vitamins A and B6.
It keeps you hydrated
Watermelon is composed of more than 90 per cent water. As the name implies, watermelon can keep you hydrated.
Vitamin booster for your skin
Watermelon contains vitamins A, B6, and C that keep your skin healthy. Vitamin C stimulates collagen formation, which enhances skin suppleness and promotes blood flow.
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Cancer-fighting properties
Antioxidants have cancer-fighting properties, and the lycopene found in watermelon is a good antioxidant. According to a 2014 study titled ‘Watermelon lycopene and allied health claims’ published in the National Library of Medicine, there is about 20 mg of lycopene in a 100g of watermelon. It has shown that lycopene is chemo preventive and especially helps in fighting prostate cancer.
Five watermelon recipes for summertime bucket list:
1. Spicy Watermelon Pops
80
16 g
1 g
Ingredients list
- ⅓ cup sugar
- ⅓ cup fresh lime juice
- 1 seedless watermelon, chopped (about 4 1/2 cups)
- ¼ cup tequila (optional)
- Pinch of cayenne pepper
Preparation
Step 1 :
Blend the sugar and lime juice in a blender until the sugar dissolves.
Step 2 :
Add the watermelon, tequila, and cayenne. Puree until smooth.
Step 3 :
Pour the mixture into 10 3-ounce or 8 4-ounce ice pop molds, dividing evenly.
Step 4 :
Insert ice-pop sticks and freeze until firm, at least 8 hours or overnight.
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2. Watermelon Sorbet
0.1 g
1.9 mg
10.3 g
0.7 g
6.5 g
0.6 g
Ingredients list
- 3 1/2 cups fresh seedless watermelon chunks (about 1/2 medium watermelon)
- 2 tsp freshly squeezed lime juice
- 1/4 cup warm water, as needed
- raw honey (optional), to taste (if watermelon isn't very sweet)
Preparation
Step 1 :
Freeze watermelon chunks overnight lined with parchment paper.
Step 2 :
Place the frozen watermelon chunks in food processor or blender.
Step 3 :
Mix lime juice, and allow it to sit for 5 minutes to slightly defrost.
Step 4 :
Blend until smooth. You may need to add some of the warm water and press down with a spatula to help the process along.
Step 5 :
Eat immediately for a softer texture, or transfer into a freezer-safe container. Freeze for 3-4 hours until firm.
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3. Watermelon Mint Fresca Juice
60
15 g
0 g
0 g
Ingredients list
For the Mint Syrup:
- 2 cups granulated sugar
- 1 cup water
- ½ cup packed fresh mint leaves, plus more for serving
For the Fresca:
- 8 cups chopped seedless watermelon (about 2½ lb.)
- 2 cups water
- ¼ cup fresh lime juice (from 3 limes)
Preparation
Step 1 :
Combine sugar and water in a saucepan. Cook over high, whisking occasionally, until sugar dissolves, 4 to 5 minutes.
Step 2 :
Remove from heat, and add mint. Let stand, uncovered, for 15 minutes.
Step 3 :
Strain into a bowl and discard mint. Chill syrup until ready to use.
Step 4 :
Process watermelon in a blender until smooth. Strain into a large pitcher (you should have about 4 cups).
Step 5 :
Stir together water, lime juice, 4 cups watermelon juice, and ½ cup syrup in a pitcher.
Step 6 :
Serve over ice, and garnish with mint.
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4. Berry Watermelon Fruit Salad
70
17 g
1 g
0 g
20 mg
Ingredients list
- 4 cups watermelon, cubed
- 1 cup strawberries
- 1 cup blueberries
- 1 cup raspberries
- 1 cup cherries, halved
- 1/2 cup blackberries
- Fresh lime juice (optional)
Preparation
Step 1 :
Cut all of the fruit into similar bite-sized pieces. Add to a large mixing bowl, and gently toss together.
Step 2 :
Stir together water, squeeze fresh lime juice for taste. Serve fresh.
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5. Watermelon Pie
93
9.8 g
8.5 g
1 g
8.1 g
2.7 g
0.3 g
3.7 mg
Ingredients list
- 1/4 cup Black grapes, deseeded & cut into halves
- 1/4 cup Walnuts, cut into half
- 4 Whole Almonds, slivered
- Mint Leaves, to garnish
Preparation
Step 1 :
To begin making the healthy fruit & nut topped watermelon recipe, cut the watermelon into slices and completely remove the skin.
Step 2 :
Now cut the watermelon into bite sized triangles.
Step 3 :
To make the yogurt topping.
Step 4 :
In a mixing bowl, combine the greek yogurt along with the cream, sugar and vanilla extract and whisk well.
Step 5 :
Place the watermelon wedges on a serving platter, spoon some of the vanilla yogurt topping on each of the watermelon wedges.
Step 6 :
Place walnuts, almonds and grapes on each of the watermelon wedges.
Step 7 :
Garnish with mint leaves and serve.
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