By Betty L. Chesnut
Nothing says summer like fresh, sliced watermelon or sweet, juicy peaches
For a long time watermelon was considered a sweet, tasty summertime fruit, made of sugar and water and nothing more. As it turns out, watermelon is incredibly healthy. It has excellent levels of vitamins A and C and a good level of vitamin B6, with only about 40 calories in one cup.
Red watermelon is a good source of lycopene, a phytonutrient that gives watermelon its color. Lycopene appears to help protect the body against a growing list of cancers which include prostate, breast, endometrial, lung and colorectal cancers. Lycopene helps to protect cells in the body from damage associated with heart disease as well.
Selecting watermelon: It is hard to tell if a watermelon is ripe. Choose one with a smooth surface, dull sheen, and well-rounded ends. Examine the spot where the melon was resting on the ground. A yellow-white spot indicates ripeness, while white or pale green suggests immaturity. Some experts recommend a “hollow” sound when tapped to indicate ripeness; others feel ”thumping” will not necessarily get you a ripe melon.
Storing watermelon: Watermelons can be kept uncut for 2-3 weeks. Once cut, melons will keep several days refrigerated and covered. Wash melons with cool, running water before slicing, scrubbing with a soft bristled brush.
Peaches are good for you: They are a good source of vitamins A and C, with about 35 calories in a 2 1/2 inch peach.
Selecting peaches: Look for a creamy to gold background color that means ripeness. The amount of red is not always a sign of ripeness, but the variety of peach. If it gives a little when you gently squeeze it and smells sweet, it is ready to eat. Generally, peaches need 2-3 days to ripen before eating. Place them loosely in a brown paper bag until ripe. Once ripe, store peaches in the refrigerator 3-5 days. Rinse under cool, running water before eating.
Using peaches: If a recipe calls for peeled peaches, dip them in boiling water for a few seconds until the skin is loose, and then dip them in cold water. The skin will slip off. Peaches can turn brown after peeling or cutting; a sprinkle of lemon or orange juice will prevent browning. Commercial ascorbic acid (vitamin C) products also prevent browning.
Sliced or chopped peaches, fresh, frozen, or canned, can be enjoyed in many ways:
- Add sliced peaches to cereal. Top waffles and pancakes with peaches. Add chopped peaches to pancake batter.
- Make a peach smoothie with bananas, orange or pineapple juice, and ice.
- Layer with low-fat yogurt and crunchy cereal or chopped nuts in a tall glass.
- Mix with low-fat cottage cheese or yogurt. Bake, broil, grill or sauté peach halves.
- Add to fruit salad. Top low-fat frozen yogurt or angel food cake for dessert.
Betty Chesnut is an Eat Smart New York Resource Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at blc4@cornell.edu.