Watermelon

f ever there was a produce outcast, watermelon is it. It has been forbidden on many diet plans and blamed for making people overweight. Trust me; watermelon is not the reason why anyone is overweight. Passing up watermelon is silly, especially when you realize that the operative word in watermelon is water, which makes up 92% of this gourd. The remaining 8% is sugar and lots and lots of nutrients.

Watermelon is rich in lycopene, which has been shown to help protect against prostate cancer. Newer research shows that lycopene, which is found in most red and pink fruit and vegetables, can help protect against several other cancers, including oral, pharyngeal, esophageal, stomach, colorectal, lung, pancreatic, ovarian and cervical cancers. This colorful carotenoid (lycopene is in the same family as beta carotene) also helps protect the heart by slowing the build-up of plaque in the arteries. Watermelon has a lot less vitamin A and C than honeydew and cantaloupe, but it is a good source of vitamin B6.

A serving of watermelon is one cup and it has just 50 calories. It has 25% of the Daily Value of vitamin C, 11% of the Daily Value of vitamin A and 11% of the daily value for vitamin B6.

We have watermelon most of the year at Gelson’s but its peak season is summertime. You will find both seeded and seedless watermelon but there is not much difference in nutritional value between the two. Interestingly the black seeds are edible and in some cultures, they are roasted and salted like nuts. Nutritionally, the seeds have a similar fat and calorie profile as nuts. In addition to seedless and seeded varieties, you may occasionally come across yellow watermelons. They taste the same as the red, but they are not as nutritionally robust as the red lycopene-containing varieties. When picking watermelon, look for an overall deep green colored rind that is slightly dull and waxy rather than shiny. Also, there should be a golden spot on one side, indicating that it lay in the patch long enough to get sweet. If you like to thump your food, watermelon should sound solid, hollow, and satisfying. When buying cut watermelon, the flesh should be deep red and firm. When you bring it home, store whole and cut watermelon in plastic in the refrigerator immediately after purchase. The plastic wrapping will prevent the watermelon from ripening other produce that you may have in the fridge. If the watermelon is not completely ready to eat yet, you can leave it on the counter for a few days. It will not ripen, but it will get softer and juicier. Always wash the outside of all melons thoroughly before cutting into them. It is easiest to cut watermelon into wedges or scoop it into balls with a melon baler but you can cut them into chunks. Serve watermelon very cold to bring out its best flavor. Watermelon pairs well with other melons, most fruit, mint, lemon or lime juice, salt and some cheeses. This month, try my recipe for Seared Watermelon with Goat Cheese.