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Susan M. Morgan, CFCS, M.Ed.
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
WATERMELON--DELICIOUS AND NUTRITIOUS
The beginning of August marks the time when one of my favorite fruits, Watermelon, is abundant. Watermelon is not only delicious, it is also packed with nutrition. Watermelon is high in lycopene, an antioxidant that may help reduce the risks of cancer and other diseases. It's also fat free and low in calories -- 2 cups of diced pieces (1/8 of a medium melon) provides only 80 calories.
Most of us think of fresh cut watermelon as the only way to eat it, but there are other ways to enjoy this wonderful fruit. The National Watermelon Promotion Board’s Web site contains recipes using watermelon as beverages, condiments, children’s foods, desserts, entrees, soups and side dishes. Here are some hints onselecting the watermelon, as well as a couple of recipes from the National Watermelon Board to get you started:
- Look the watermelon over, choose a firm, symmetrical watermelon that is free of bruises, cuts and dents.
- Lift it up - the watermelon should be heavy for its size. Watermelon is 92% water, that accounts for most of its weight.
- Turn it over—on the underside there should be a creamy yellow spot from where it sat on the ground and ripened in the sun.
- If you’re a “thumper” like me, thump the melon lightly. It should have a deep, hollow sound. Another indication of ripeness if you’re picking your own, is the little curl near the stem—when the melon ripens, the curl begins to shrivel and dry.
Safety Hints: Wash the outside of the melon under clean running water before cutting into it, use a clean knife on a clean cutting surface and wash your own hands with soap and water before cutting the melon. Once melon is cut, it should be stored, covered, in the refrigerator. Don't leave a cut melon at room temperature longer than 2 hours TOTAL time.
The following recipes are a sample of those available from the National Watermelon Board. For more recipes contact them at www.watermelon.org
Watermelon Ham Wraps
Makes 1 sandwich
Spread cream cheese on tortilla covering to edges. Place ham across center of tortilla; top with leaf lettuce making sure edges to be rolled are not covered. Place watermelon spear on lettuce just off center. Roll tortilla over watermelon spear; continue rolling, tucking in ham and lettuce. Cream cheese will help tortilla stay rolled. Fasten with wooden pick if needed.
Preparation Time: 5 Minutes
Per serving: 273 calories
33g carbohydrate, 12g protein, 11g fat, 2g dietary fiber, 667mg sodium, 31mg cholesterol
More Watermelon Wrap Combos:
- Strawberry cream cheese with turkey, Bibb lettuce and watermelon
- Garden vegetable cream cheese with chicken, spinach and watermelon
- Ranch cream cheese with roast beef, red leaf lettuce and watermelon
Watermelon Stacked Breakfast
Heat the maple syrup with the butter until the butter melts. Place a hot pancake on a warmed plate and top with 1/3 of the syrup and one third of the watermelon and continue to repeat the process with the syrup and watermelon topping the 3rd pancake. Serves 1.
Watermelon Cranberry Glazed Pork Chops
Simmer above ingredients together in a heavy saucepan, stirring frequently, for 20 minutes or until cranberries are tender and sauce is thick. Makes 4 cups of glaze.
For Glazed Grilled Pork Chops:
Place pork in a large zipper lock bag with rest of the ingredients (except the glaze) and seal tightly. Allow to marinate at least 2 hours or up to 12. Grill until cooked and arrange on a warm platter. Pour the glaze over the chops and serve immediately. Serves 8.
Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.
Please e-mail Susan Morgan
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Date Created 7/15/2005