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Watermelon 101: Benefits, Cutting Tips & Simple Recipes

Summer is the perfect time to enjoy refreshing, hydrating foods, and watermelon is a seasonal favorite. Naturally sweet and easy to prepare, watermelon is a simple way to stay cool while adding important nutrients to your day. 


Why Watermelon is Good for You

  • Hydrating: About 92% water, helping you stay refreshed in the summer heat

  • Nutrient rich: Contains vitamin A (skin & eye health), vitamin C (immune support), and potassium (helps regulate blood pressure)

  • Rich in antioxidants: Lycopene may help reduce the risk of heart disease and other chronic conditions


How to Cut into a Watermelon

  1. Cubed: Slice the watermelon, lay each section flat, and remove the rinds. Once removed, cut horizontal slices at one inch intervals across the flesh. Next make perpendicular cuts downward with the same spacing creating a checkerboard pattern. 

  2. Wedges: Slice the watermelon in half, then cut each half into quarters. From there, slice into triangle shaped wedges.  

  3. Long sticks: Slice the watermelon in half, then place it cut-side down. Slice vertically in one direction, then cut across in the opposite direction to create long stick shaped pieces. 


Quick and Easy Recipes

Watermelon Smoothie: 

  • 3 cups frozen cubed watermelon

  • 1 cup frozen strawberries

  • ½ cup vanilla Greek yogurt

  • ½ cup of water or almond milk


Directions: Blend until smooth and creamy.


Watermelon Agua Fresca

  • 2 cups cubed watermelon

  • ¼ cup water

  • ¼ cup sugar, optional

  • Juice of 1 lime

  • Mint, garnish, optional


Directions: Blend and serve over ice.


Easy Ways to Add Watermelon to Your Routine

  • Breakfast: Add watermelon on the side of eggs, oatmeal, or yogurt for a refreshing start to your day

  • Snacks: Pair with nuts, cheese, or Greek yogurt for a balanced snack

  • Salads: Toss into a green salad with feta cheese, cucumber, and a light vinaigrette

  • Hydration boost: Enjoy it after a workout or on hot days to help stay hydrated

  • Simple dessert: Serve chilled with a squeeze of lime or a sprinkle of tajín for extra flavor


How to Store Watermelon

  • Whole watermelon: Can be kept at room temperature for a few days, but will last longer when stored in the refrigerator

  • Before cutting: Wash the outside of the watermelon to reduce bacteria transfer when slicing

  • Cut watermelon: Store in an airtight container in the fridge for up to 3-5 days 

  • Tip: Keep watermelon chilled for the best flavor and texture


Watermelon is a simple, refreshing way to stay hydrated and enjoy seasonal produce. Try adding it to your meals or snacks this week for an easy nutrition boost. Your body (and taste buds) will thank you!


Written by Carlos Diaz, Western Kentucky University Dietetic Intern

 
 
 
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