On a hot summer day, there is nothing I like more than a refreshing slice of watermelon. This sweet, tasty fruit has become a summertime favourite for many, providing us with essential nutrients like vitamin C, vitamin A, and potassium. It is also 92% water, which is why watermelon can be a hydrating snack option!
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Rebecca Robar
To choose the best watermelon, look for one that is firm and without bruises or dents. It should be heavy for its size and have a yellow spot on its underside. When this spot is a creamy yellow, it is ripe and ready to be enjoyed.
Watermelon on its own can be a delicious choice, but this summer I challenge you to think outside the slice! Here are some other popular uses for watermelon:
Grill watermelon. Grilling fruit caramelizes the sugar and adds a smoky flavor. Grilling will take your sliced watermelon to the next level! Create a fruit platter for your next barbeque and wow your guests with grilled watermelon, peaches and nectarines.
Flavour your water. Fruit-infused water keeps you hydrated without all the added sugar. Some diced watermelon and mint is a great option!
Enjoy a chilled soup. Gazpacho is a cold soup made of raw, blended vegetables that’s perfect for the summer months! Create a watermelon gazpacho in combination with fresh tomatoes, cucumber and fresh dill.
Add to salads. Watermelon, like other summer fruits, is a great addition to a refreshing salad. I love to combine watermelon with cucumber, strawberries, fresh mint, and feta cheese.
Bursting with flavour, this fresh tomato-watermelon salad can also be served over a bed of mixed greens. Big juicy chunks of tomato and watermelon deliver lots of gusto, but to prevent large bits of red onion from taking over, cut a whole red onion in quarters before thinly slicing:
Tomato and watermelon salad
Ingredients:
1 tbsp (15 mL) PC Red Wine Vinegar
1 tbsp (15 mL) fresh lemon juice
1 tsp (5 mL) PC Black Label Tarragon Prepared Mustard
2 tbsp (25 mL) PC New World EVOO Extra Virgin Olive Oil
2 tbsp (25 mL) chopped fresh Italian parsley
2 cups (500 mL) cubed watermelon
2 PC Flavour Burst Tomato of Yore Beefsteak Tomatoes, cored and cut in 3/4-inch (2 cm) chunks
1/3 cup (75 mL) thinly sliced red onion
1/3 cup (75 mL) crumbled drained PC Feta Cheese in Brine
3 tbsp (45 mL) chopped toasted almonds
Directions:
Whisk together vinegar, lemon juice, mustard, oil and parsley in bowl; set aside
Combine watermelon, tomatoes, onion, feta and almonds in large bowl; add vinaigrette and gently toss to combine.
Chef’s Tips:
Vinaigrette and salad can be prepared up to four hours in advance; keep separate and chilled and toss just before serving. To make this salad for a picnic, prepare vinaigrette in step 1 and pour into a 4 cup (1 L) jar. Layer with remaining ingredients in same order as step 2 and screw lid tightly on jar. Just before serving, pour into a bowl and toss gently.
Serves 4
Per serving: 180 calories, fat 13 g, sodium 180 mg, carbohydrate 11 g, fibre 2 g, protein 5 g
Recipe source: pc.ca
Rebecca Robar is a Registered Dietitian with Atlantic Superstore in Lower Sackville, Windsor and Elmsdale, Nova Scotia.
Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! Set up a personalized appointment at bookadietitian.ca or email us for more information at [email protected]. Dietitian services are also available for schools, business and community groups!
