Dietitian's Top Pick: Watermelon

Tomorrow is the 4th of July and I think most of us would agree that watermelons are probably the unofficial fruit of the fourth! With a NuVal score of  94 it provides great nutrition.
1 cup of watermelon only has 46 calories
Over 90% of watermelon is water - so it's perfect for hydration
Watermelon is an excellent source of Vitamin A and C and a good source of lycopene (an antioxidant important for heart health)
There's still time to pick up a delicious, juicy watermelon at Market Street for the festivities tomorrow but when you bring it home I challenge you to use it in a new way. Take a look at some of the carvings and creative recipes below.
Watermelon Flip Flop Carving
Watermelon Minion

Watermelon Golf Ball

Watermelon Ice Cream Sundaes

Ice Cream Cone Sundaes
  • 8 ice cream cones of choice
  • 8 tablespoons pineapple cream cheese frosting
  • 1/2 cup dried craisins
  • 1/2 cup vanilla yogurt
  • 8 scoops seedless watermelon (use an ice cream scooper)
  • Pipe a tablespoon of the frosting into the bottom of each cone. Divide the craisins over the frosting. Top the craisins with the yogurt. Place an ice cream scoop of watermelon on top of each cone and serve. You can choose to add additional toppings of your choice: sprinkles, pineapple chunks, chocolate chips or coconut flakes!
Serves 8

Source: watermelon.org

Creamy Watermelon Sherbet

Creamy Watermelon Sherbet
  • 5 cups watermelon puree (about 1 large watermelon)
  • 1 ½ tablespoons unflavored gelatin
  • 1 ½ cups sugar
  • ¼ teaspoon ground nutmeg
  • 1 ½ cups milk
  • 1 ½ teaspoons fresh lime juice

  • Soften gelatin in ½ cup of the watermelon puree. Let stand 5 minutes at room temperature and then heat gently to dissolve gelatin. Cool slightly. Add remaining watermelon puree, sugar, nutmeg, lemon juice and milk to gelatin mixture. Freeze in ice cream freezer according to appliance directions.

Source: watermelon.org
Kid's Watermelon Strawberry Shake
and Frozen Smoothie Pops
Strawberry Shake
  • 1 container (8 ounces) lemon nonfat yogurt
  • 2 cups cubed, seedless watermelon
  • 1 pint fresh strawberries, cleaned and hulled
  • 1 banana medium, peeled and sliced
  • Frozen Smoothie Pops
  • Strawberry Shake
  • Small paper cups
  • Popsicle sticks
Strawberry Shake
  • In blender or food processor, process yogurt, watermelon, strawberries and banana until smooth and frothy. Serve immediately.
Frozen Smoothie Pops
  • Pour prepared Watermelon Strawberry Shake into small paper cups. Freeze, inserting popsicle sticks or plastic spoons when mixture is partially frozen. Or, pour Watermelon Strawberry Shake into ice cream machine. Set and enjoy!

Makes 4

Source: watermelon.org

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