Superfood of the Week: Watermelon

Summer is here!  It’s time to indulge in watermelon, the unofficial fruit of the season!  Not only is watermelon juicy, sweet, and delicious, but it's jam-packed full of nutrients. 

Watermelon is made up of about 91 percent water and will help you stay hydrated on those hot, summer days.

One-cup serving of watermelon contains almost twice the amount of lycopene as one tomato.  Lycopene is an antioxidant that can help reduce your risk of cancer and other diseases. 

One slice provides 33% of the daily recommendation of vitamin A, and 39% of recommended vitamin C.

Good source of fiber, thiamin, vitamin B6, Pantothenic Acid, magnesium, copper, manganese, and potassium.

When purchasing watermelon, shop first at your local farmer’s market or fruit stand.  Watermelon at these locations are picked when they are ripe.  Watermelon at supermarkets are usually picked before they are ripe and ripen while being transported.  Sometimes they arrive before they are ripe, or even after they are ripe.  A pale yellow spot on the belly of the watermelon indicates that it is ripe.

The whole watermelon is edible, even the rind!  In fact, pickled watermelon rind is popular in Russia. Slice up some watermelon as an instant appetizer, side dish, or dessert for any summer meal.  In the mood for a tropical treat? 

Try this recipe for Mediterranean Pita Flatbread with Watermelon!

Ingredients:

• 6 cups raw spinach
• 3 whole pita breads, halved, or 6 whole grain flatbreads
• 3 cups cubed seeded watermelon
• ½ cup sliced onion
• ½ cup sliced cucumber
• ½ cup sliced black or kalamata olives
• 1 Tbsp extra virgin olive oil
• 1/3 cup crumbled feta cheese
• 1 dash cracked black pepper
• Cilantro (optional)

Instructions:

In large bowl, mix all ingredients except oil and pepper.  Just before serving, toss salad mixture with oil.  Garnish with pepper and cilantro, and serve with or on flatbread. Recipe modified from recipe courtesy of the National Watermelon Promotion Board.