A challenge we all face throughout the hot days of summer is keeping our bodies hydrated.
We have to make sure we drink enough water and choose foods with high water content — the ones that are juicy. We need to hydrate from the inside out with food and drink. This will ensure that we are energized, that our bodies are operating smoothly and that our skin is glowing.
When I think of classic summer food that is hydrating, watermelon pops into my mind. It is so refreshing on a warm day, and with a 92 percent water content, this melon is the ultimate thirst quencher. Biting into a slice is a great way to deliver a good dose of potassium along with antioxidants, vitamins A, C, B1, B6 and also the carotenoid lycopene.
Choose whole watermelons that are symmetrical and feel heavy for their size and are free of bruises and cuts.
Check that the spot on the bottom is a creamy yellow colour and avoid those with a white spot because this indicates the melon was picked too early.
Rinse or wipe the watermelon before cutting to make sure you do not spread contaminates from the surface when slicing.
Looking for a fun little gadget for the kitchen? Buy yourself a melon baller to provide little spheres from the watermelon flesh. When my kids were small, they loved to use this.
Whole watermelons can be refrigerated for up to one week. Not only does it taste better cold, but chilling prevents the flesh from becoming dry and squishy.
Refrigerate cut watermelon in plastic wrap or airtight plastic containers for up to two days.
If plain old slices are getting less inviting, why not try juice?
Watermelon juice
Watermelon juice is refreshing and sweet, a great way to use up a watermelon that is past its prime.
- 1 small sweet watermelon (six pounds will do)
- 1 small lime, juiced (optional but good)
A 6 pound watermelon makes about 5 c. /250 mL.
Slice the watermelon in half. Using a big spoon, scoop chunks of watermelon into the blender. Discard the rind.
Blend the watermelon until it is smooth juice. Add the lime juice if you are looking for extra flavour, and blend for a few seconds.
If your watermelon is notably pulpy or seeded, pour the mixture through a fine-mesh strainer into a pitcher. If not, you can pour it directly into glasses filled with ice.
Watermelon juice will keep in the refrigerator, covered, for up to four days. The juice will separate over time, so stir it to recombine.
If needed, add a sprinkle of sugar or a few pieces of fruit such as fresh strawberry to sweeten a melon that has a mild flavour. Maybe a splash of tequila or white rum would take this drink to the next level. Just a thought. Source:
Watermelon lemonade
The citrus twist makes for a great beverage.
- 2 c. lemonade (homemade or store bought) 500 mL
- 4 c. seedless watermelon 1L
- 1 c. ice cubes 250 mL
Put all the ingredients into a blender. Mix until smooth and pour into glasses and serve. Makes four servings. Source: Simple and Delicious magazine.
Watermelon smoothie
I love a smoothie for breakfast, but this mixture hits the spot anytime.
- 3 c. watermelon, diced 750 mL
- 1 c. fresh or frozen strawberries 250 mL
- 3 large ice cubes
- 3/4 c. vanilla Greek yogurt or non- dairy options 175 mL
- 1/2 banana fresh or frozen
- 1/2 lime, squeezed
Combine the watermelon, strawberries, ice cubes, yogurt, banana and lime juice in a blender. Blend on low to break up the strawberries and ice, stopping to scrape the sides of the blender as needed. Increase speed to high and blend until very smooth, about 20 seconds. Serve immediately.
Frozen cherries or raspberries can be substituted for the frozen strawberries. Or add your favourite collagen or protein powder to up the game. Even a sprinkle of hemp or ground flax seed can be a bonus. Makes two servings. Source:
Watermelon blueberry appetizer
- 2 tbsp. balsamic dressing 30 mL
- 1/4 c. blueberries 60 mL
- 1 english cucumber, cut into 24 slices
- 24 pieces of watermelon, cut smaller than a slice of cucumber so they can sit on top
- 2 tbsp. crumbled feta cheese 30 mL
- 1 tbsp. coarsely chopped fresh parsley 15 mL
Blend dressing and blueberries in blender until well combined.
Place the cut cucumber slices in a single layer and top with watermelon chunks.
Drizzle these with the dressing mixture and top with cheese and parsley.
What an interesting little bite.
Watermelon salad
Such a different flavour that is so pleasing. Delicious served with grilled meat of your choice. Add in a baked potato or potato salad and your plate is full.
- 8 c. loosely torn, romaine lettuce (substitute in some spinach for romaine if desired) 2 L
- 3 c. chopped seedless watermelon 750 mL
- 1 c. chopped cucumbers 250 mL
- 1/2 medium red onion, sliced into rings
- 1/2 c. poppy seed dressing (I use Kraft) 125 mL
Combine first four ingredients. Add dressing; toss to coat. Serve immediately. Serves eight.
Variation:
Remove the lettuce out of the above recipe and use a balsamic dressing instead of the poppy seed. This will reduce the serving size to four.
I have used the balsamic dressing in the lettuce version with great results. I choose my flavour based on what I am grilling to accompany this salad. Source:
Watermelon dessert pizza
- 1 watermelon
- 1 c. vanilla or plain Greek yogurt or non-dairy options 250 mL
- 1/2 c. strawberries, sliced in half 125 mL
- 1/2 c. raspberries 125 mL
- 1/2 c. cherries 125 mL
- 1/2 c. blueberries 125 mL
- sprinkle of sugar or a drizzle of honey or maple syrup for extra sweetness (optional)
Be sure to use a sharp knife. Cut a watermelon right down the middle or in half. Then cut a large whole slice about two to three inches thick. Keep this slice whole and gently lay it flat.
Then spread an even layer of yogurt around the watermelon, leaving about an inch from the outer edge clear.
Layer your fresh fruit on top. This is a recipe that you can customize. Choose any fruit that you desire, feel free to substitute.
Use the sugar, honey or maple syrup for extra sweetness if desired.
Makes eight slices. Source:
Jodie Mirosovsky is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: [email protected].
