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“Cool” Healthy Foods – Watermelon

This past weekend was a disaster. My daughter and her children came from California to visit me in Arizona. The frig was out when they arrived. A repairman FINALLY came and fixed that problem and one day later, my air conditioner went out – big problem in Arizona in August when the temperatures are 110+. It was miserable! My family had to stay with other family members – all very frustrating and disappointing.

The good news is there was a silver lining. I realized that recipes for “cool” healthy foods that can be served when it is really hot would be a fun thing to share with all of you.

Eating healthy should be the goal regardless of the weather.

As summer draws to a close, outside temperatures are still high, and you are overwhelmed with everything that must be done to get the kids back in school, the temptation to eat out or order in can be overwhelming. BUT . . . there are healthy options that require no cooking at all.

The next few posts will offer some nice suggestions to help you through the end of summer heat.

Watermelon – Nature’s Healthy, Sweet Treat

Summer is the time to enjoy some of nature’s most delicious foods – and watermelon is on the top of the list. When I was a kid growing up in Arizona, eating watermelon was part of summer fun – and I  love it just as much today as I did then. It is so sweet, juicy and refreshing.

Just the thought of a cold, juicy slice makes my mouth water, especially on a hot summer day. It is not only delicious, this colorful fruit brightens up any plate or table; and is very good for you.

The water content fills you up and acts as a natural cleanser for your body. I know the seeds can be a little annoying, but to me, it is worth the work of picking them out (or spitting them out…politely of course) for all the benefits you get from watermelon . . . and today, there are seedless watermelons.

The possibilities are endless when it comes to incorporating watermelon into your meals or using it as a healthy snack.

Let’s look at a few of my favorites

  1. Watermelon triangle snacks – a long time easy favorite. As soon as you get the watermelon home, slice some of it up into triangular pieces that are easy for little hands. Place the triangles into covered storage containers and keep them in the fridge for easy access. When healthy snacks are visible and accessible, family members will eat them up.  On the other hand, snacks that are out of sight or take a lot of work are generally ignored. Be sure to de-seed if you have smaller children who will be eating the snack.

  1. Watermelon makes a beautiful side dish on any table. Try this . . . lay the watermelon on its side and using zig-zag cuts, cut one-quarter of the melon off the top. This makes a decorative oblong or round “bowl” for serving. Then, cut one-quarter of the melon off the bottom to make a stable base. Set the “bowl” on a serving plate.

With a melon-baller, scoop out the fruit from all three pieces of the watermelon, removing the seeds as you go. Place the melon balls in a bowl as you scoop. When finished, scrape out any residual melon until the “bowl” is fairly clean and smooth. Return the melon balls to the watermelon bowl.

It is fun to add other melon balls from cantaloupe and honey dew for extra color and flavor. Cover with Saran wrap and refrigerate until ready to serve.

The top part of the watermelon can be used as a lid if transporting.

If you are feeling creative, you can cut shapes out of the watermelon like fish and cars. A great site to learn how to make shapes out of watermelon is the National Watermelon Promotion Board. (http://www.watermelon.org/Carvings)

  1. Watermelon is a wonderful breakfast food. Serve it cut up – alone or layered with banana slices, apples, oranges or other fruits of choice. Top with plain Greek yogurt, a drizzle of honey, and granola for a tasty and healthy morning starter.
  1. Watermelon checkers are a fun appetizer. Cut an equal number of 1” squares of watermelon and your favorite cheese and build a checkerboard, alternating watermelon and cheese. Then, cut small circles of the watermelon and cheese to use as checkers. This is a fun creative appetizer to serve at a summer outing or family barbecue. The little ones will have fun helping you build the checkerboard.
  1. Watermelon “ice cream” cones – a fun and healthy summertime treat. Start with small cake cones; fill the bottom of each cone with a tablespoon of Philadelphia pineapple cream cheese (original cream cheese also works). Add a spoonful of dried Craisins over the cream cheese. Using an ice cream scoop, place a scoop of cold seedless watermelon over the Craisins, and top with sprinkles. You will have a healthy, delicious and adorable treat kids ask for again and again. Great for birthday parties, 4th of July or any hot summer night.
  1. Frosted watermelon – another fun treat for both kids and adults. With your favorite cookie cutters create cookie-like shapes from the watermelon. Frost with plain Greek yogurt sweetened with honey and sprinkled with granola. You can also use classic watermelon wedges instead of cookie shapes if you like things easy (as I do).

These ideas not only brighten any table, they also offer the added benefits of serving a delicious and healthy food. Watermelon is nature’s healthy, sweet treat. Serve it often.

Photo Credit: IMG_2639 via photopin (license)

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