November 22 2008
This mouthwatering hot-weather treat is great for more than just your taste buds
Tagged Under : healthy food
If you could pop in a time machine, transport yourself back several millennia, and tumble out into Africa’s Kalahari desert, this is the tableau you might find spread out before you: a line of sun-baked, weary nomads trudging along with huge watermelons strapped to their backs. Yes indeed, watermelons. Without the 92 percent water content of this delightfully juicy relative of the pumpkin, survival in the relentless desert would have been iffy at best.
Ever since, the watermelon has charmed its way through the centuries and numerous cultures. Ancient Egyptian kings required its inclusion in their funerary stash — watermelon seeds were found even in the tomb of that superstar of pharaohs, King Tutankhamen. Mexican art created for the holiday Di’a de los Muertos has for centuries depicted the dead as savoring watermelon. Russia boasts a popular wine made from the sweet red flesh; and summer fairs and carnivals across the United States even feature water-melon-seed-spitting contests, proving that you really can use every bit of this versatile fruit.
But there is radical nutritional substance beneath the historical flash, with an amazing ratio of health benefits to calories consumed. The water-packed flesh and edible rind are chock-full of numerous antioxidants, resulting in massive benefits throughout the body.
Bursting with Antioxidants
Vitamin C and carotenes from watermelon travel through the body, neutralizing free radicals, improving heart health, fighting cancer, and reducing arthritis inflammation. Watermelon has B vitamins, which stimulate energy production, and the amino acid citrulline, which helps protect against erectile dysfunction. And the combination of all of the above has been shown to protect against age-related macular degeneration — forget the carrots, eat watermelon!
Top billing, though, goes to lycopene. The much-studied carotenoid claims amazing contributions to cardiovascular health and to the prevention of prostate, breast, lung, and colorectal cancers. It has even been shown to protect DNA in white blood cells. And watermelon is second only to tomatoes as a rich source of lycopene.
A study published recently in the Asia Pacific Journal of Clinical Nutrition uncovered an interesting synergy. Research found that consuming a lycopene-rich food, such as watermelon, along with green tea greatly enhanced the protective effects of both, and may greatly reduce the risk of prostate cancer in men. (So guys, we’ve got a recipe below with a combo of the two.)
Choosing the Best
Whatever the weight of your watermelon, it should feel heavy for its size. The skin should be smooth and free of defects, and there should be a creamy yellow spot underneath from where it sat on the ground while ripening in the sun; without that, the fruit could have been harvested before it was ripe, and be sorely lacking in nutrients — not to mention flavor.
Whole melons should always be stored at room temperature, as recent studies have shown that lycopene content actually increases as the melon sits out. Once cut, it should be wrapped tightly in plastic wrap and can be stored in the refrigerator for up to six days with little loss of nutrients.
Want to be frugal and environmentally conscious? Save those rinds and make this classic Chinese dish: Cut off the outer skin, slice the rind into pieces, and stir-fry with peanut oil, chile peppers, scallions, brown sugar, and rum. Serve with grilled chicken and organic brown rice, and you’ll have an amazing and unusual summer dinner!
Red, White & Blue Fourth of July Salad Serves 4
A snap to make, a delight to behold, and a treat to eat!
Dressing
3 Tbs. lime juice
1 tsp. Dijon mustard
Pinch of cayenne pepper 1/4 cup safflower oil
Salad
4 cups torn hearts of romaine lettuce
4 cups cubed watermelon
1 cup peeled jicama, cut into 1-inch batons
1/3 cup thinly sliced sweet Maui onion
1/4 cup blueberries
1. To make Dressing: Whisk together lime juice, mustard, and cayenne pepper; whisk in oil.
2. To make Salad: Divide ingredients among four plates; drizzle each salad with 1 Tbs. dressing.
PER SERVING: 144 CAL; 2 G PROT; 9 G TOTAL FAT (1 G SAT FAT); 21 G CARB; 0 MG CHOL; 29 MG SOD; 4 G FIBER; 15 G SUGARS
Watermelon and Green Tea Soup Serves 8
Unique, refreshing, and perfect for those long hot summer days and nights.
1 cup brewed organic green tea, chilled 6 cups cubed watermelon
1 cup fresh-squeezed orange juice
2 tsp. minced fresh ginger
2 tsp. minced candied ginger
1/4 cup fresh mint leaves, packed, plus more for garnish
1 cup plain organic yogurt
Combine first six ingredients in blender, pure’e until smooth. Transfer to bowl, whisk in yogurt. Ladle into chilled soup bowls, garnish each with one or two mint leaves.
PER SERVING: 67 CAL; 2 G PROT; 1 G TOTAL FAT (1 G SAT FAT); 16 G CARB; 4 MG CHOL; 19 MG SOD; 1 G FIBER; 14 G SUGARS
DID YOU KNOW?
An average watermelon weighs about 6 lb. According to the Guinness Book of World Records, the heaviest watermelon ever grown was 262 lb.
