Superfood of the Week [and a recipe!]: Watermelon
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Summer’s not over yet, friends, at least in the food world! This week’s superfood is a staple in summer picnic baskets and on the beach due to it’s light and refreshing taste. However, if you think this fruit is made up of mostly water and no nutrients, you are sadly mistaken! True, the light color and sweet taste give us the impression that it’s lacking nutrients, but lacking it is not! Watermelon contains just as many, if not more, nutrients than some other popular fruits and vegetables!
Skinny Minny
Are you trying to lose weight and want a snack that will not only fill you up but not ruin your daily calorie budget? If so, watermelon should become your new best friend! Containing only 46 calories per cup, watermelon is one snack that won’t set you back. Because of the low calorie count, watermelon delivers more nutrients per calorie than most other fruits! Containing almost 92% water, watermelon will also fill you up and keep you fuller longer, which prevents you from snacking on other summer favorites, like ice cream. Because it contains so much water, watermelon is also a good way to stay hydrated on those hot summer days.
Disease fighter
Keep watermelon warmer for the most lycopene!
Watermelon’s distant cousin, the tomato, is known for containing lots of lycopene, which is a caratonoid that is known to fight off cancer. However, what many people don’t realize is that watermelon contains more lycopene than a tomato! To make sure your piece of the fruit contains the most lycopene, keep the watermelon out in room temperature [it produces more caratonoids this way than if it were put in the fridge]. According to an article by WH Foods, the antioxidant function of lycopene, which is its ability to help protect cells and other structures in the body from oxygen damage, has also been linked in human research to the prevention of heart disease.
Rich in vitamins & minerals
Take a bite to better health!
Ontop of fighting off evil illnesses, watermelon is also chock full of essential vitamins and minerals! Watermelon contains 25% of the recommended vitamin C intake, as well as 10% of Vitamin A and Vitamin B6! These powerful antioxidants travel through our body neutralizing free radicals [the substances that can can lead to artery build up, inflammation of joints and removes the skin of the colon, which can lead to cancer]. Luckily, the vitamins found in watermelon work to prevent and fight off any free radicals that enter our body. Along with fighting off danger, the Vitamin B found in watermelon is necessary for energy production.
Versatility
Biting into a slice isn’t the only way to eat this fruit either, although it may be the most popular! Watermelon is showing up in some unlikely places, like in soups, on the grill and in casseroles! As an added bonus, I’ve included a recipe for Watermelon Gazpacho below [courtesy of Eating Well]! If you’d much prefer to indulge in the sweeter side, watermelon is a popular ice cream flavor and cocktail mixer! Whatever your preference, grab a melon for a health infusion!
Watermelon Gazpacho
Ingredients
- 8 cups finely diced seedless watermelon, (about 6 pounds with the rind) (see Tip)
- 1 medium cucumber, peeled, seeded and finely diced
- 1/2 red bell pepper, finely diced
- 1/4 cup chopped fresh basil
- 1/4 cup chopped flat-leaf parsley
- 3 tablespoons red-wine vinegar
- 2 tablespoons minced shallot
- 2 tablespoons extra-virgin olive oil
- 3/4 teaspoon salt
Preparation
- Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl.
- Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl.
- Puree another 3 cups and add to the bowl.
- Stir in the remaining diced mixture. Serve at room temperature or chilled.
Nutritional Information [per serving]: 116 calories, 5 g.m. fat, 2 g.m. protein
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