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The Main Ingredient: WATERMELON

Another fruit that is synonymous with summer is no other than the subtly crunchy, thirst quenching watermelon.

Watermelon is at its best during summer months when they are sweet and of the best quality. However, watermelons can now be found in markets throughout the year. Watermelon is always a great and refreshing fruit on a hot summer day.

Watermelon, just like cantaloupe, squash and pumpkin, along with other plants that grow on vines on the ground, is a member of the Cucurbitaceae family. It can be round, oblong or spherical in shape and feature thick green rinds that are often spotted, striped or dark green in colour. They range in size from a few pounds to almost a hundred pounds! It is estimated that there are around 200-300 varieties grown in the U.S. and Mexico, although 50 varieties are well known. Watermelon flesh can have a deep red-pink colour, but don’t be surprised to see other varieties which have an orange, yellow, or white colour. Most watermelons have seeds that are black, brown, white, green or yellow, and a few varieties are actually seedless!

Watermelons are thought to have originated in the Kalahari Desert of Africa and were first cultivated in Egypt. They spread throughout countries along the Mediterranean Sea by way of merchant ships. By the 10th century, watermelon found its way to China, and then shortly thereafter, to the Western Hemisphere.

Currently, forty-four US states grow watermelons which causes the US to rank fourth in worldwide production of watermelon.

Watermelons not only serves as a thirst quencher, but this sweet, juicy fruit is actually packed with some of the most important antioxidants and lycopene found in all cancer fighting fruits. Watermelon is also an excellent source of vitamin C and vitamin A, notably through its concentration of beta-carotene, as well as magnesium and potassium. Watermelons are also believed to help reduce inflammation that contributes to asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Watermelons can boast being rich in the B vitamins necessary for energy production, including both Vitamins B1 and B6. Because watermelons are a dieters friend because they are 92 % water. A whole cup of watermelon approximately contains only 48 calories.

Lastly, and more importantly, a few more reasons to enjoy watermelons before summer ends are the fact that this cooling fruit is exceptionally high in citrulline, which is responsible for removing ammonia from the body, and when further oxidized, makes nitric oxide. Watermelon also contains high amount of arginine that boosts nitric oxide, which relaxes blood vessels, the same basic effect that Viagra has, which may treat erectile dysfunction.

(Sources:buzzle.com;wikipedia;watermelon.org;whfoods.com;sciencedaily. com)

TASTEBUDS:

Sweet Breakfast: Granola/Muffin Crumble Parfait

Ingredients:

1/4 cup honey raisin granola grain mix 2 Fruit and Bran Muffins 1/2 teaspoon ground cinnamon
2 cups fat free watermelon or vanilla flavoured yogurt
2 cups chopped seedless watermelon (well drained)
1/2 cup dried currant
1/2 cup honey
1/2 cup toasted sliced almonds
4 cups small cubes of watermelon

Procedure:
Crumble the muffins and divide among the bottom of four 8-ounce glasses reserving about ¾ cup of the crumble.
Mix the cinnamon and yogurt, and divide half of it over the crumbled muffin in the glass.
Divide the watermelon and dried cranberries over the yogurt in the glasses. Divide the remaining yogurt over the watermelon and currants. Divide the remaining muffin crumble over the glasses and top with honey. Garnish with the toasted sliced almonds and top with watermelon cubes.

Yield: 4 servings

Savoury Appetizer: Creamy Salmon and Watermelon Pinwheel

Ingredients:

3 Tablespoons low fat mayonnaise
1/2 teaspoon honey mustard
1 tablespoon sweet pickle relish
1 extra large tortilla cut into a rectangle
1 1/2 cups sushi rice, cooked, cooled
4 ounces smoked salmon,flaked
3/4 cup minced seedless watermelon, julienne cut

Procedure:

1. Mix the mayonnaise, mustard and relish together and spread evenly over the flatbread or tortilla.

2. Sprinkle the rice evenly over the bread leaving a 1-inch wide strip down the length of a long side of the bread without rice and just the sauce exposed.

3. Press down on the rice to pack. Place the salmon and watermelon in a compact line (on top of the rice) down the edge of the other long side of the bread – on the opposite side from the long side without the rice.
Starting with the side of the bread that has salmon, rice and watermelon, roll over the bread to enclose the salmon and seal the roll with the strip of bread with the sauce and no rice forming a cylinder.
Wrap tightly in plastic wrap and refrigerate for 1 hour. Using a sharp, serrated knife cut the cylinder into 2-inch thick slices simulating the look of sushi. Arrange on a platter and serve.

Yield: 4 servings

Sweet/Savoury Salad: Tropical Watermelon Salad

Ingredients:

1/2 cup almond nuts
1 banana
1 papaya (small)
2 Tablespoons fresh lime juice 2 cups seedless watermelon balls or small squares
1 cups fresh pineapple chucks
1/2 cup freshly grated or unsweetened coconut
2 cups low-fat watermelon yogurt
(Optional Garnish: 2-3 Fresh coconut shells divided or cantaloupe to use as serving dishes.)

Procedure:
Peel and cut the banana and papaya flesh into small chunks and toss them in the lime juice.
Place the banana and the papaya chunks in a large glass bowl with the watermelon, pineapple and coconut.
In another bowl mix together the yogurt. Pour over the fruit and coconut. Toss to combine.
Place in a serving bowl or coconut or cantaloupe shell. Sprinkle the toasted nuts over the top and serve immediately.

Yield: 4-6 Servings

Sweet Savoury Entree/Sandwich: Roasted Turkey and with Watermelon-Mayo/Cranberry Sandwich

Ingredients:

1 piece poppy seed or Kaiser roll, split
2 teaspoons mayonnaise mix with 1 teaspoon cranberry sauce
6 ounces thinly sliced roasted turkey
1 slice 3/4 inch thick watermelon, about the size of the roll
1/2 teaspoon mild chili powder
2 leaves of cup lettuce

Procedure:
Spread mayo/cranberry sauce liberally over the inside of the roll and layer lettuce and turkey over the bottom piece.
Sprinkle the watermelon with chili powder and place over the turkey.
Top the watermelon with the lettuce and top with the mayo/cranberry sauce. Cover with top roll. Serve immediately

Yield: 1

Sweet Beverage: : Sparkling Minty Watermelon

Ingredients:

2 1/2 cups seedless watermelon chunks (frozen) 1/2 cup Ginger Ale
1 tablespoon honey
1 tablespoon fresh mint leaves or to taste
1 dash cinnamon

(Optional garnishes: 2 watermelon wedges, mint leaves)

Procedure:
Puree the watermelon, honey.
Add Ginger Ale and coarsely smashed mint.
Pour over long stemmed glasses and garnish with watermelon wedges and mint leaves

Yield: 1-2 servings

Sweet Dessert: Watermelon and Pina-Colada Cupcakes

Ingredients:

8 aluminum foil cupcake liners
8 cupcake shaped pieces of seedless watermelon
2 cups pineapple cream cheese frosting

Garnishes: 8 watermelon balls, 2 tablespoons of sweetened desiccated coconut

Procedure:
Arrange 8-cup cupcake foil tins.
Cut 3-inch thick slices of seedless watermelon. Cut round cupcake sized pieces from the slices. Put a watermelon cupcake in each liner.
Place a dollop of frosting on each cupcake. Drizzle with desiccated coconut.
Top with watermelon balls. Serve Chilled

Yield: 8 servings

The Main Ingredient: WATERMELON

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