Watermelon (Citrullis lanatus)
DON’T SWALLOW THAT
Did you know … swallowing whole watermelon seeds won’t cause a watermelon to grow in your stomach? Sure you did! In fact, many cultures consider watermelon seeds a delicacy.
What’s the Story?
Watermelon is related to the cantaloupe, squash, pumpkin and other plants that grow on vines on the ground. There are over 1,200 varieties of watermelon and about 200 to 300 varieties are grown in the United States and Mexico alone. There are about fifty varieties that are the most popular that fall into four general categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.
A Serving of Food Lore …
Watermelon is thought to have originated in the Kalahari Desert of Africa. The first reference to watermelons was discovered in ancient hieroglyphics on the walls of Egyptian buildings, occurring some 5,000 years ago. Watermelons were often placed in burial tombs of kings to nourish them in the afterlife. They made their way into countries along the Mediterranean Sea by way of merchant ships. By the tenth century, watermelon found its way to China, which is now the world’s number-one producer of watermelons. The thirteenth century found watermelon spread through the rest of Europe via the Moors. Watermelons made their way to the United States via slave ships.
Where Are Watermelons Grown?
Watermelons are grown commercially in over ninety-six countries. The top watermelon-producing countries are China, Turkey, Iran and the United States. According to the National Agricultural Statistics Service, the top producing states for watermelons are Texas, Florida, California and Georgia.
Why Should I Eat Watermelon?
The lycopene content of watermelon is comparable to what is found in raw tomatoes. A 175g/6oz serving of watermelon contains about the same amount of lycopene as two medium-size tomatoes. Studies also suggest that the body’s ability to absorb lycopene in fresh watermelon may be comparable to that in tomato juice, which has long been considered the optimal source of lycopene. Watermelon rind offers a natural source of citrulline, an amino acid that promotes nitric oxide production, improving blood flow through arteries. Watermelons are a good source of beta-carotene.
Home Remedies
Watermelon seed tea has been used as a diuretic and to lower blood pressure. Watermelon rind applied to the skin provides relief from itching caused by poison ivy and poison oak.
Throw Me a Lifesaver!
COLORECTAL CANCER: A human case-control study conducted in Korea found that men with a high intake of watermelon, along with other fruit, had a lower risk of colorectal cancer.
PROSTATE CANCER: Another human case-control study involving 130 patients with prostate cancer found that those who consumed watermelon, along with other foods high in carotenoids, had a lower risk of prostate cancer.
Tips on Using Watermelon
SELECTION AND STORAGE:
• Choose a firm watermelon that is free of bruises, cuts and dents.
• Cover the cut surface of a melon with cling film, and refrigerate.
• Whole melons will keep for seven to ten days at room temperature.
PREPARATION AND SERVING SUGGESTIONS:
• Try freezing watermelon juice in ice cube trays to add to lemonades and fruit punches for a flavourful addition to your drink.
• Wash the watermelon before cutting.
• The watermelon flesh can be cubed, sliced or scooped into balls.
• Every part of a watermelon is edible, even the seeds and rinds.
• Salt can bring out the sweet taste in watermelon, though salt is not necessary to enjoy it.
• In Israel and Egypt, the sweet taste of watermelon is often paired with the salty taste of feta cheese.
• Make a cold soup by combining puréed cantaloupe, kiwi and watermelon, and swirl in some plain yogurt.
Adapted from Homegrown Pure and Simple: Great Healthy Food from Garden to Table by Michel Nischan and Mary Goodbody
Servings: 6 • Preparation and cooking time: 30 minutes
This recipe contains four powerhouse foods.
INGREDIENTS:
1 small watermelon sliced in 2″ slices with rind removed
Salt to taste
4floz/125ml extra-virgin olive oil
2floz/60ml balsamic vinegar
Fresh ground pepper to taste
10oz/275g rocket or romaine leaves, loosely packed
1½ oz/40g slivered almonds, lightly toasted
1oz/25g sliced spring onions
12 red radishes
DIRECTIONS:
Wash watermelon and slice into 2″ slices. Remove rind from all slices. Trim slices into triangular pieces that will fit nicely on a salad plate. Season each slice with salt. Brush one side of each slice with olive oil. Heat a large frying pan over medium-high heat. When hot, place watermelon slices, oiled side down, on the hot pan and grill until browned. With a large spatula or tongs, remove the slices and place heated side up on a chilled plate. Put the reserved watermelon in a sieve over a bowl and squeeze watermelon pieces with your hands, collecting juice in the bowl below. Measure out 8floz/250ml of juice. In a saucepan, combine vinegar and watermelon juice and bring to a boil over medium heat. Reduce heat and simmer uncovered for about fifteen minutes or until reduced to about 2floz/60ml. Pour the reduced juice into a serving bowl and whisk in the remaining olive oil. Season to taste with salt and pepper. Add the rocket, almonds, spring onions and radishes and toss well. Gently mound the salad over melon slices and serve.
BREAK IT DOWN …
Calories: 270; Total fat: 24g; Saturated fat: 3g; Cholesterol: 0mg; Sodium: 210mg; Total carbs: 14g; Fibre: 3g; Sugar: 11g; Protein: 3g.