| Watermelon Recipes |
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How much fruit is right for you?
The American Institute of Cancer Research recommends a plant-based diet. That means making vegetables and fruits—including watermelon—the focus of your meals. Many plant-based foods contain key nutrients and phytonutrients that may reduce the risks of some cancers. (www.aicr.org)
The U.S. Dept. of Agriculture recommends eating about 2 cups of fruit a day. A 1” thick small wedge of watermelon is about a 1-cup portion of fruit—which gets you half way there!
(www.mypyramid.gov)
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| Watermelon Berry Smoothie |
A power-packed, easy-to-make mini meal.
Ingredients:
1 cup cut-up watermelon
1 cup sliced strawberries
¼ to ½ teaspoon sugar, if desired
1 (6-oz.) carton custard-style vanilla or lemon yogurt
Directions:
Place watermelon pieces along with remaining ingredients into blender container. Blend until mixture is pureed. Pour into glass; serve immediately.
Servings: 1 (½-cup) serving
Each serving provides 2 cups of fruit.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day. |
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| Melon-Mango Salsa |
Enjoy the contrasting flavors in this festive salsa with fresh vegetable dippers, tortilla chips or as an accompaniment with grilled fish or seafood.
Ingredients:
1 cup cut-up watermelon; ½” x ½” pieces
1 medium mango, cut into ½” x ½” pieces
1 to 2 tablespoons seeded and finely chopped jalapeño pepper
1 green onion, thinly sliced
2 tablespoons lime juice
1 teaspoon sugar
1 tablespoon chopped fresh cilantro, if desired
Directions:
Combine ingredients in medium bowl. Cover and refrigerate for 30 minutes to blend flavors. Refrigerate leftovers.
Tip: Clean ¼ of watermelon shell and use as a serving dish for the salsa.
Servings: 2 cups salsa; 4 (½-cup) servings
Each serving provides ½ cup of fruits or vegetables.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day. |
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| Bambino & Orange Juice Medley |
Delicious and nutritious.
Ingredients:
4 cups cup-up watermelon
1 cup fresh orange juice
¼ to ½ teaspoon sugar, if desired
Directions:
Place half of watermelon pieces (2 cups) into blender or food processor container and puree until smooth. Strain juice into pitcher. Repeat with remaining half of watermelon pieces. Stir orange juice and sugar into strained watermelon juice; serve immediately. Refrigerate leftovers.
Servings: 3 (1-cup) servings
Each serving provides 1 cup of fruit.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day.
Nutrition information per serving:
Calories 85 (4% calories from fat)
Fat <1g
Saturated fat <1g
Cholesterol 0mg
Total Carbohydrate 21g
Dietary Fiber 1g
Protein 1g
Sodium 3mg
% Daily Value: Vitamin A 9%, Vitamin C 70%, Calcium 2%, Iron 4%
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| Watermelon–Citrus Cooler |
A new-age beverage with a surprisingly refreshing flavor.
Ingredients:
2 cups cut-up watermelon
¼ cup lemon juice
2 tablespoons lime juice
¼ cup sugar
¼ to ½ teaspoon ground ginger, if desired
Crushed ice
Directions:
Place watermelon in blender container; blend on high speed until pureed. Add lemon and lime juices, sugar and ground ginger. Continue blending until mixed. Pour over crushed ice. Serve immediately.
Tip: Substitute ½ cup gingerale for lemon and lime juices, sugar and ginger for a carbonated variation.
Servings: 2 (1-cup) servings
Each serving provides 1 cup of fruit.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day.
Nutrition information per serving:
Calories 152 (2% calories from fat)
Fat <1 g
Saturated fat <1g
Trans fat 0
Cholesterol 0mg
Total Carbohydrate 39g
Dietary Fiber <1g
Protein 1g
Sodium 11mg
% Daily Value: Vitamin A 17%, Vitamin C 39%, Calcium 2%, Iron 2%
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| Tropical Gazpacho |
A refreshing and flavorful twist on a popular classic.
Ingredients:
4 cups cut-up watermelon
1 (6-oz.) can pineapple chunks, drained
½ cup peeled, seeded and chopped cucumber
1 green onion including top, finely chopped
½ cup finely chopped green pepper
1 to 2 teaspoons fresh, chopped cilantro
¼ teaspoon salt
⅛ teaspoon white pepper
Directions:
Place watermelon in bowl of food processor; process until smooth. Add pineapple and continue to process until combined. Place mixture in large bowl. Stir in remaining ingredients. Chill before serving. Refrigerate leftovers.
Servings: 3 (¾-cup) servings
Each serving provides 1¾ cups of fruits or vegetables.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day.
Nutrition information per serving:
Calories 97 (4% calories from fat)
Fat <1g
Saturated fat <1g
Trans fat 0
Cholesterol 0mg
Total Carbohydrate 24g
Dietary Fiber 2g
Protein 2g
Sodium 201mg
% Daily Value: Vitamin A 27%, Vitamin C 70%, Calcium 3%, Iron 5%
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| Watermelon Fruit Salad with Raspberry Sauce |
An easy way to “wow” your family and friends. Try the sauce variations for new flavor combinations.
Ingredients:
2 cups watermelon scooped into balls
½ cantaloupe scooped into balls
Reserved melon shells
1 cup fresh blueberries
½ cup prepared raspberry sauce
1 (10-oz.) pkg. frozen raspberries in syrup, thawed
Directions:
Place melon balls in a large bowl. Add blueberries and toss until fruit is combined. Rinse out the watermelon and cantaloupe shells; pat dry. Place fruit mixture into cleaned shells. Place shells on large lettuce-lined plate. To make raspberry sauce, place thawed raspberries and syrup in blender. Blend until smooth. Strain seeds. Drizzle ¼ cup raspberry sauce over fruit in each filled melon shell. Cover remaining sauce and refrigerate for another use. Garnish fruit-filled melons with fresh mint and pansies if desired. Refrigerate leftovers.
Variations:
- Lemon-Ginger syrup - combine 2 tablespoons lemon juice, 1 tablespoon sugar and ⅛ teaspoon ground ginger. Drizzle evenly over fruit.
- Balsamic Splash – Sprinkle 2 tablespoons white balsamic vinegar evenly over fruit in melon shells.
Servings: 6 (¾-cup) servings
Each serving provides ¾ cup of fruit.
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The USDA Dietary Guidelines recommend Americans eat 5 to 6 cups of fruits & vegetables each day.
Nutrition information per serving:
Calories 70 (4% calories from fat)
Fat <1g
Saturated fat <1g
Trans fat 0
Cholesterol 0mg
Total Carbohydrate 18g
Dietary Fiber 2g
Protein 1g
Sodium 8mg
% Daily Value: Vitamin A 37%, Vitamin C 46%, Calcium 1%, Iron 3%
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