Health Tips with Karla Heintz (BSc), Nutrition Educator
With watermelon being 92% water, we often don’t recognize it as a nutrition rich food, which is far from the truth. Did you know that the white flesh closest to the rind is packed with nutrients too?
New studies have emerged showing watermelon to be high lycopene fruit. The more red the fruit flesh, the higher the lycopene content and beta-carotene. It is also a very good source of Vitamin C.
Some fun summer ideas:
o Don’t forget the seeds. Toast them for 15 minutes and sprinkle any seasoning you prefer. 24 seeds contain about 1 gram of protein.
o Watermelon with kiwi and use as a sauce over yoghurt, salads or roasted turkey. You could also freeze this in ice cube trays to add some fun to any summer beverage.
o Cut it into cubes, alongside other fruits like strawberries or blueberries, and place in a pitcher of water in the fridge. It is very tasty as an alternative to water and more nutritious.
o Make it into a salsa. Combine chopped watermelon with chopped green onion, bell peppers, cilantro and lime juice.
o Watermelon carving is a new trend that will turn any guests heads. There are many ideas online, as to how you can carve a watermelon as a tray and fill it with other food, or simply sculpt as a table centerpiece. See some ideas here.
Karla Heintz (BSc) Nutrition Educator and Author of
‘Picky! Not Me Mom! A parents’ guide to children’s nutrition.