What backyard barbecue or beach picnic is complete without the irresistible addition of watermelon? But as it turns out, it’s not just because of tradition that serving up this favorite fruit in the summertime is such a good idea. As its name suggests, watermelon is a great source of good ol’ H2O, which can keep you hydrated and cool when the temperatures usually have you sweating. Additionally, it’s a rich source of the antioxidant lycopene, which research suggests might help protect you from the sun.
Watermelon is at its seasonal peak during the summer because it thrives in hot climates. It is native to Northern Africa, where it was a major part of Egyptian and Libyan culture dating back millennia—the Ancient Egyptians are actually said to have put watermelon in royal tombs so that the dead would have a source of water in the afterlife.
From Northern Africa, it made its way into the Mediterranean region before spreading throughout Europe. It was later brought to North America, and today it is commonly grown in the warmer regions of the United States, including Florida, Georgia, California, and Texas.
For individuals who struggle to drink enough water, snacking on watermelon is a great idea because it’s more than 90 percent water. This means it’s fairly low in calories, at only 50 calories per half-cup serving—though it should be noted that most of these calories come from sugar with very little fiber content.
Don’t assume, however, that this means watermelon isn’t good for losing weight. According to a 2019 study published in the journal Nutrients, subjects who snacked on watermelon enjoyed more satiety and lost more weight compared with those who snacked on low-fat cookies.
Count on watermelon as a great source of vitamin C and vitamin A, as well as the mineral copper. But the most significant compound in watermelon is lycopene. This antioxidant has been shown to reduce reddening of the skin after sun exposure and even provide mild protection against ultraviolent light—but this protection is very minimal, so eating watermelon should never be a replacement for wearing sunscreen.
When you’re picking out a watermelon, seek out one that feel heavy for its size—if it’s lighter than it looks, that means it might have lost water content and could end up being mealy. Its outer rind should be firm with no dents, and the spot where it rests on the ground should be a yellowish cream color rather than pure white.
If you prefer watermelon without seeds, opt to buy a seedless watermelon. Don’t worry, these kinds of watermelon aren’t genetically modified; instead, they’re bred with specific chromosomes so they end up being sterile. But if you end up buying a watermelon with seeds, there’s no harm in swallowing the seeds when you eat it.
Before it is cut, watermelon will keep for up to a week at room temperature. Once you’ve cut it, transfer it to the fridge and consume it within five days. Most people enjoy eating watermelon plain or tossed into a fruit salad, but there’s a wide variety of sweet and savory dishes you can prepare with watermelon as long as you think creatively.
Here are two options that are bound to impress your friends at your next barbecue:
Watermelon Salsa
Ingredients:
- 2 cups watermelon,
- diced into small pieces
- 1 large cucumber, diced
- 1/2 red onion, diced
- 1 tablespoon olive oil
- 1 teaspoon lime juice
- 1 teaspoon honey
- 2 tablespoons fresh mint,
- finely chopped
- 1 teaspoon red chili flakes
- 1 teaspoon salt
- 1 teaspoon pepper
Directions:
In a medium-sized bowl, combine the watermelon, cucumber, and onion. In a separate bowl, whisk together the olive oil, lime juice, honey, chili, salt, and pepper. Pour the dressing over the watermelon and vegetables, then add mint and stir to combine. Allow to chill in the refrigerator for approximately 1 hour for the flavors to combine. Serve with tortilla chips.
Savory Seared Watermelon
Ingredients:
- 1 large watermelon
- 1/2 cup canola oil
- 1/4 cup maple syrup
- 2 tablespoons garlic powder
- 1 tablespoon soy sauce
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 cup crumbled feta cheese
Directions:
Cut watermelon into rectangles approximately 4 x 4 inches and 2 inches thick. Pat the watermelon rectangles dry with a paper towel and set them aside in the fridge for approximately two hours to dry out. In a small bowl, whisk together canola oil, maple syrup, garlic powder, soy sauce, salt, and pepper. Remove the watermelon from the fridge and brush generously with oil mixture. Set a frying pan over low heat and warm an extra 2 tablespoons of oil. Cook the watermelon over low heat for approximately 5 to 7 minutes on each side. Increase the heat to high and continue cooking for 2 minutes on each side. Remove the watermelon from the frying pan and garnish with feta. Serve warm.
