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June 24, 2004
Prairie Fare: How about Some Watermelon?
Is there any nutritional value in watermelon? After all, water is a prominent part of its name. A thirst-quenching treat, watermelon is 92 percent water. Watermelon lovers will be pleased to learn that a generous helping, two cups of watermelon, has only about 90 calories, no fat and 1 gram fiber. It also has 25 percent of the daily recommendation for vitamin C and 10 percent of the daily recommendation for vitamin A. Even better, watermelon is one of the best sources of a powerful cancer-fighting compound, lycopene. Lycopene is responsible for the red color of the flesh of watermelon. Also found in tomatoes and pink grapefruit, lycopene is a powerful antioxidant that appears to help prevent heart disease, too. Watermelon has about 40 percent more lycopene than raw tomatoes. Research has shown that lycopene from cooked tomatoes is absorbed by the body better than lycopene from raw tomatoes. Lycopene from watermelon, on the other hand, is well absorbed without heating. When selecting watermelon, choose one that is symmetrical and has no cuts or bruises. It should be heavy for its size. If you have the gift of detecting ripeness by “thumping” melons, listen for a hollow sound. Contaminated watermelon and cantaloupe have been linked with foodborne illness cases. Wash melons thoroughly under running water before cutting, and avoid cross contamination with juices from raw meat. Cut watermelon is perishable, so keep it refrigerated until serving. Follow the two-hour rule: perishable food should be at room temperature for no more than two hours. Cover cut surface of melon with plastic wrap and refrigerate. Be adventuresome by trying new watermelon recipes and ideas from the Watermelon Promotion Board. Even watermelon seeds are edible. To toast seeds, place 1/4 cup water, 1/8 teaspoon salt and watermelon seeds in a skillet. Cook over medium heat, stirring constantly, until the water has evaporated and the seeds are toasted. Try making melonsicles by processing equal parts of yogurt and seeded watermelon chunks in a blender or food processor. Place in paper cups or popsicle forms and freeze. Make watermelon juice by cutting seeded watermelon in chunks and processing until liquefied. Store in a refrigerator or pour into ice cube trays to give your favorite beverage extra flavor. Make slush by combining equal parts of seeded watermelon chunks with lemon-lime soda, frozen strawberries and thawed orange or limeade concentrate. Here’s another recipe from the Watermelon Promotion Board ideal for upcoming Fourth of July celebrations.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
