There are many wonderful reasons to pick up a pleasantly-thumpable, sustainable watermelon this summer; the sweet pink juice dribbling down your chin, the seed-spitting contests, the abundance of lycopene….
Never heard of the anti-oxidant lycopene? It's a great way to prevent cancer and promote healthy kidneys, and it's coming to a watermelon stand near you.  A 1995 study at Harvard University observed 47,894 men; those who ate lycopene-rich foods had a 34% lower risk of developing certain cancers, particularly prostate cancer.
Based on these findings, lycopene has started appearing in dietary supplements, though a study at the University of Illinois at Champagne-Urbana showed that isolated lycopene does not have the same health benefits of lycopene when found in natural form. Look for lycopene in other pink and red fruits such as tomatoes and pink grapefruit. The redder the better (it means more lycopene!). i
Watermelon is an ideal health food because it is 92% water, doesn't contain any fat or cholesterol, and is a great source of vitamins A, B 6 and beta-carotene. Vitamin A plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become. Vitamin A also helps maintain the integrity of the skin and mucous membranes that function as a barrier to bacteria and viruses and helps regulate the immune system.
Vitamin B 6 is needed for more than 100 enzymes involved in protein metabolism. It is also essential for red blood cell metabolism. The nervous and immune systems need vitamin B 6 to function efficiently, and it helps increase the amount of oxygen carried to our tissues. A vitamin B 6 deficiency can result in a form of anemia that is similar to iron deficiency anemia. Beta-carotene, like other antioxidants, protects the body against free radicals which cause cancer. It can strengthen the immune system, increase lung capacity and reduce cholesterol levels. ii
So, watermelon is a vitamin-packed snack filled with juice to cool you off….but where did this amazing fruit come from?
Watermelon is thought to have originated in the Kalahari Desert of Africa. The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on the walls of their ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife.
From Egypt, watermelons spread throughout countries along the Mediterranean Sea by way of merchant ships. By the 10th century, watermelon found its way to China, which is now the world's number one producer of watermelons, and by the 13th century, watermelon had spread through the rest of Europe via the Moors. Southern food historian, John Egerton, believes watermelon made its way to the United States with African slaves, stated in his book, "Southern Food." iii
How do I pick a good watermelon?
Because watermelons have typically lower levels of pesticide residues than most fruits, there is less need to find an organic one.iv However, the benefits of buying a locally-grown watermelon are many. Less time between the vine and your table means more nutrients and fresher taste. The social, economic and environmental benefits of supporting local farmers are also important, so learn how to buy local to help your community.
- Choose a firm, well-rounded locally-grown watermelon free of bruises, cuts or dents.
- It should feel heavy for its size – it's 92% water.
- The underside should have a yellow spot where it sat ripening in the sun.
How do I store my watermelon?
Ideal storage temperature is 55 degrees. Whole melons will keep for 7-10 days at room temperature. After too long, the watermelon will lose flavor and texture.
After 2 days at 32 degrees, the watermelon will develop an off-flavor. Freezing will cause the rind to become mushy.
How do I cut my watermelon?
Watermelons can be tricky. Remember to always wash the entire melon in cold water to avoid contaminating the inside with bacteria when cut. Use a sharp knife and a sturdy cutting board.
To make chunks:
- Slice both ends off the watermelon and stand the fruit on one of its ends.
- Slice the rind off, going from top to bottom and working your way around.
- Make 4-6 vertical cuts across the top until you've cut about ½ way down.
- Make 4-6 similar cuts which intersect the first set perpendicularly (from above, the cuts on top of the watermelon should resemble a grid)
- Slice horizontally through the vertical cuts, starting about 2” from the top
- Repeat for bottom half of the watermelon
What is a seedless watermelon?
A seedless watermelon is a hybrid, created by crossing a diploid plant (bearing the standard two sets of chromosomes) with a tetraploid plant (having four sets of chromosomes), which results in a fruit that produces a triploid seed. This seed grows fruit that rarely develops seeds, although you may find some empty white seed coats. The melon's flesh is firmer because the usual softening of the fruit around the seeds does not occur.v Triploid melons don't produce viable pollen, so up to one-third of a field has to be planted with normal watermelons to have pollen available for the triploids to grow.vi A seedless watermelon that is the result of hybridization is not a genetically engineered fruit.
Can I eat the rind?
There is a considerably smaller amount of sugar in the rind compared with the pink flesh. Fiber and potassium levels are two to three times higher in the rind (there are 2 grams of fiber and 559 milligrams of Potassium in the watermelon flesh vii). So you can eat the rind, but it probably won't taste very good!
FUN FACTS
- Watermelon's official name is Citrullus lanatus of the botanical family Curcurbitacae and is related to cucumbers, pumpkins and squash.viii
- By weight, watermelon is the most-consumed melon in the U.S., followed by cantaloupe and honeydew.ix
- Early explorers used watermelons as canteens.x
- The first cookbook published in the United States in 1796 contained a recipe for watermelon rind pickles.xi
- Food Historian John Martin Taylor says that Greek settlers brought the method of pickling watermelon with them to Charleston, South Carolina.xii
- During the Civil War, the Confederate Army boiled down watermelons as a source of sugar and molasses.xiii
- There are 500-1000 seeds in a 15-18 lb. watermelon.xiv
Recipes courtesy of www.watermelon.org
Watermelon Strawberry Mint Salsa
1 cup diced watermelon (seeds removed)
3/4 cup diced strawberries
1/4 cup diced red onion
2 tablespoons diced seeded jalapeño chili
2 tablespoons finely chopped fresh mint leaves
2 tablespoons olive oil
1 tablespoon lime juice
1 teaspoon sugar
Gently stir together all ingredients in bowl. Let stand to blend flavors, about 1 hour.
For a dynamite combination, serve salsa with grilled sustainable chicken breasts seasoned with jerk marinade or jerk seasoning before cooking.
Makes 4 servings
Preparation Time: 25 min. Standing time: 1 hr.
Watermelon Soup With Ginger and Mint
4 cups seeded watermelon chunks and juice
2 tablespoons lemon juice
2 tablespoons chopped fresh spearmint
1 tablespoon sugar
1/3 cup white wine
1 (1 1/2 inch piece) fresh ginger root, sliced 1/8-inch thick
Spearmint sprigs for garnish
In blender, blend all ingredients except the ginger. Add the ginger slices and chill the soup several hours. Remove the ginger slices. Serve the soup garnished with mint sprigs. Makes 4 servings.
Flash Grilled Watermelon Cheddar Burgers
4 sustainable hamburger patties-ready to grill
4 slices hormone-free white cheddar cheese
4 slices watermelon about the same size as the burgers, seeded
1 tablespoon ground pepper
4 toasted buns
Grill the sustainable hamburgers almost to desired doneness but 30 seconds before they are done, place a cheese slice atop each burger. Place the watermelon slices on the grill and dust with the pepper to taste. Assemble the burgers on the buns with a slice of warmed watermelon on each on top of the cheese. Makes 4 burgers.
Watermelon Grapefruit Fiesta
2 tablespoons frozen pink grapefruit juice concentrate (1 ounce)
2 cups cubed watermelon (about 1-inch cubes, seeds removed)
Dash of hot pepper sauce
Place grapefruit juice concentrate, watermelon and pepper sauce in container of electric blender. Cover and blend until pureed. Pour into glass and serve.
For a slushy drink: Freeze 1 cup of the cubed watermelon. Blend grapefruit juice concentrate and remaining 1 cup cubed watermelon until pureed. Add frozen cubed watermelon; pulse until mixture is slushy. Serve immediately.
Prosciutto Wrapped Watermelon & Brie Fingers
24 pinky finger-sized watermelon rectangles
24 thin slices brie (about the same dimensions as the watermelon fingers)
24 slices prosciutto ham
Place a piece of brie on top of each watermelon finger and wrap each with a slice of ham. Secure with a toothpick. Makes 24 appetizers.
Watermelon Granita-Filled Lime Cups
12 limes (reserve 2 tablespoons juice)
1 cup sugar
2 cups water
4 cups watermelon cubes
1/2 cup currants or raisins
Crushed ice (optional)
To make lime cups: Cut limes in half lengthwise; cut around pulp of each half with sharp knife, leaving peel intact. Scoop out pulp, using spoon to loosen pulp from peel, and reserve 2 tablespoons lime juice for granita. Set lime cups aside. Stir together sugar and water in small saucepan; heat to boiling. Cool slightly. Place watermelon in container of food processor; pulse to puree watermelon. Place colander over bowl; pour pureed watermelon into colander to strain out seeds, forcing watermelon through with back of spoon, if needed. Stir reserved lime juice and cooled sugar mixture into pureed watermelon. Pour into 13x9x2-inch pan; freeze until firm, about 4 hours. To serve, scrape frozen watermelon mixture with spoon to make granita. Stir in currants for seeds. Mound granita in lime cups; serve on bed of crushed ice.
Makes 12 servings.
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