Watermelon is an American summertime favorite that provides a refreshing way to help us reach the MyPlate recommendation of 1-2 cups from the fruit group each day according to the University of Nebraska – Lincoln Extension. One cup of watermelon is equal to 1 small slice (1 inch thick) or 1 cup diced. Watermelon is naturally low in fat, sodium and has no cholesterol. It provides a source of potassium, vitamin C, Vitamin A and folic acid. Two cups of watermelon contain only 80 calories.
Picking a watermelon: A good watermelon should be symmetrical, heavy for its size, and firm. It should have no cuts, dents, bruises, soft spots, or mold. Also, look for a pale or buttery yellow “belly” where it has touched the ground and a dry stem end near the base of the fruit. The “belly” spot should not be white or green — if it is, then it means that the watermelon is under-ripe. Unless you are a very experienced watermelon picker, it is difficult to tell if a watermelon is ripe solely by evaluating the sound you make when thumping on it.
When selecting a cut watermelon, the more red flesh and less white rind you see, the riper the melon is. White seeds usually indicate that the melon was picked too early. Although so-called “seedless” watermelons have far fewer seeds than the seeded varieties, they generally contain at least a few soft and pale seeds.
Storage: Uncut melons can be stored for up to 2 weeks at room temperature in a cool dry place in your kitchen until you cut it. Once cut, store all melon in a tightly closed container since its aroma easily mingles with other foods. Cut slices or chunks of melon should never be left out or held at room temperature for an extended period of time. Use cut melon within 3-4 days. If selecting a cut melon, be sure that it has been refrigerated during display.
Safety: Bacteria can adhere to the surface of a melon and be passed to the flesh when the fruit is cut or handled. Before slicing up your watermelon, be sure to wash your hands and wash and scrub the melon under cold running water. You may need to use a clean brush to help scrub off excess dirt.
Watermelon rind is edible and can even be delicious. There are a variety of recipes available for items made with watermelon rind. Try using it in everything from slaw to chutney to pickles.
Create a delicious cool treat for summer meals and snacks:
- Thread cubes of watermelon onto skewers along with other fruits to make colorful kabobs.
- Seeded watermelon can be mixed with a little lemonade in a blender for a refreshing drink.
- Blend cubes of seeded watermelon and freeze in freezer pop reusable containers (or put in paper cups with a wooden stick) to make watermelon pops.
Check the National Watermelon Promotion Board website for more tips, recipes, and fun facts.
Article released August 1, 2020.
