June 8, 2006

“I love watermelon!” my 8-year-old daughter exclaimed. She was enjoying a large slice of the juicy treat at a picnic. She was having a lot of fun spitting out seeds, too.

Pink juice was dripping from her chin and an interesting pink pattern was forming on her T-shirt. I don’t mind doing laundry.

Watermelon is a refreshing, hydrating and nutritious food for people of all ages.

About 3.8 billion pounds of watermelon are grown in the U.S. We each eat about 13 pounds a year, with women eating more watermelon than men.

As its name suggests, watermelon is about 92 percent water by weight, so it’s low in calories. One cup of diced watermelon has 40 calories, 14 grams of carbohydrate and 1 gram of fiber. Watermelon also provides some fiber and vitamins A and C.

Watermelon gets its rosy red color from a natural chemical called “lycopene,” which acts as a cancer-fighting antioxidant nutrient. While tomatoes often are cited as being high in lycopene, watermelon is the lycopene leader.

More than 200 varieties of watermelon are grown in the U.S. Of those, 50 varieties are quite popular. Watermelons vary in size and color.

Choosing a “good” watermelon isn’t all that difficult if you use your senses.

• Inspect it; it should have shiny skin and no cracks or soft spots. The bottom area probably will have a creamy area where the watermelon laid as it ripened in the sun.
• Lift it; it should be heavy compared with its size.
• Smell it; it should have a distinctive melon aroma.
• “Thump it” if you’d like. If you have discriminating ears, your watermelon should have a dull, hollow sound.

Handle watermelon carefully so you don’t bruise it. If you purchase precut watermelon, be sure the flesh is firm and it has been kept refrigerated.

Like other types of produce, watermelon has been linked with foodborne illness outbreaks as a result of cross-contamination and/or temperature abuse. Handle watermelon and other produce carefully.

Wash the watermelon with running water and pat dry. Use a clean knife and cutting board, and store cut-up watermelon in the refrigerator. Fresh-cut produce should spend less than two hours on a serving table.

Here’s a recipe from the National Watermelon Promotion Board. Try Caribbean salsa as a side dish for grilled chicken or pork. For more watermelon information and recipes, visit www.watermelon.org.

Caribbean Salsa

2 c. chopped seeded watermelon
1 c. chopped fresh pineapple
1 c. chopped onion
1/4 c. chopped fresh cilantro
1/4 c. orange juice
1 tbs. chopped jalapeno pepper or jerk seasoning (or to taste)

In a large bowl, combine ingredients and mix well. Refrigerate, covered, at least an hour to blend flavors. Stir before serving.

Makes eight servings. Each serving has 34 calories and no fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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