Cooking with Tammy Kelly: Watermelon, the Symbol of Summer
Can’t you always envision a fresh bright pink slice of watermelon whenever you think of summer?? There are hundreds of varieties of watermelon across the country, my favorite this summer has been the Black Jack, beautifully red, seedless and the perfect size! Growing in popularity and this summer’s star has been the very sweet yellow watermelon.
Fresh watermelon is not only the perfect cool summer treat, but packs a punch when it comes to nutritional benefits! On average, one wedge of watermelon has only about 86 calories, less than 1 gram of fat, no cholesterol and less than 1% of your daily value of sodium.
While watermelon might have a little extra natural sugars it does have 2 grams of protein and 5% of your daily value of fiber, with 18 grams of natural sugar, this sweet treat will be a natural fix for your sugar cravings!!
The high water content of watermelon is part of what gives it fat burning benefits, helping to make your metabolism work more efficiently. With a healthy amount of fiber and protein, your body will still work harder simply processing watermelon.
To be sure, watermelon works best for fat burning as part of a well-balanced diet, but you can rest easily that most of the calories in watermelon will be burned quickly after consumption.
Finding a Fresh Watermelon - Most of us have thumped a watermelon at some time to check for freshness, however that is not really the way to test the greatness of a fresh watermelon.
The best method for testing are the scent and pressure methods. If a melon is ripe, they will not smell sour and will give in slightly to applied pressure. Once purchased melons should be stored at 55 degrees for 7-10 days. If the melon is cut, refrigerated and wrapped in plastic it can be refrigerated for about a week. Be sure to pick a good one because the sweetness does not increase any after picking.
Wash watermelons in soapy water to make sure all the dirt and any edible wax is washed away.
Balsamic Watermelon Chicken Salad
1 cup balsamic vinegar
1 pound boneless skinless chicken breasts
3 teaspoons all-purpose seasoning, homemade or store bought (see recipe below)
1 tablespoon olive oil
4 cups baby spinach or greens
2 cups cubed watermelon
½ cup blue cheese crumbles
¼ cup chopped pecans
For the balsamic reduction drizzle, pour the balsamic vinegar into a small saucepan and bring to a boil. Reduce the heat and simmer for 15-20 minutes until the balsamic vinegar is significantly reduced and starting to become thick and syrupy.
For the chicken, turn on a grill or nonstick skillet to high heat. Sprinkle the chicken with the seasoning on both sides and drizzle with the olive oil. Transfer to the hot grill or skillet and cook until no longer pink on the inside and nicely browned on the outside. Let rest for 5 minutes, cut into small cubes.
For the salad, layer the spinach with the chicken, watermelon, blue cheese, pecans, and drizzle with the balsamic vinegar reduction to taste. Top salad with additional olive oil if desired.
Homemade All-Purpose Seasoning
(If you choose to make your own)
2 tablespoons salt
1 tablespoon garlic powder
1 tablespoon onion powder
2 teaspoons black pepper
2 teaspoons dried oregano
2 teaspoons paprika
¼ teaspoon cayenne pepper
Combine for the all-purpose seasoning.
Serves 4, each serving contains; Calories 317, Fat 11g., Carbohydrates 18g., Fiber 2g., Protein 31g.
Watermelon Collagen Creamsicle
2 cups watermelon, cubed and seeded
2 rounded tablespoons collagen
2 tablespoons heavy cream
Place all ingredients in a blender and blend.
Single serving contains; Calories 240, Unsaturated Fat 11g., Cholesterol 24g., Sodium 25g., Carbohydrates 24g., Fiber 1g., Sugar 20g., Protein 16g.
Watermelon Feta Orzo Salad
For the Lemon Dressing
¼ cup olive oil
1 ½ tablespoons balsamic vinegar
1 tablespoon fresh lemon juice
2 teaspoons local honey
Salt and fresh ground black pepper, to taste
For the Salad
1/3 cup thinly sliced red onion
1/3 cup fresh lemon juice
Zest from 1 lemon
Pinch salt
10 ounces dried orzo pasta
4 cups seedless watermelon, cubed
8 ounces crumbled feta cheese
¼ cup fresh mint leaves, thinly sliced
For the dressing, whisk together the olive oil, balsamic vinegar, lemon juice, honey, salt and pepper. Set aside to allow the flavors to blend.
For the salad, in a bowl toss the thinly sliced red onion with the lemon juice, lemon zest, and a pinch of salt. Allow to sit at the room temperature for 15 to 30 minutes.
Bring a large pot of salted water to a boil. Add the orzo and cook, stirring often, until al dente, just tender. Drain and transfer to a large bowl. Toss the orzo with half of the dressing and allow to cool to room temperature.
Once the orzo has cooled to room temperature, toss in the watermelon, feta cheese, and fresh mint.
Remove the soaked red onions from the juice and add to the salad along with the remaining lemon dressing, toss lightly to combine. Adjust salt and black pepper to taste.
Serve immediately at room temperature or refrigerate for up to 2 days.
Watermelon Sorbet
2 cups watermelon, cubed
½ lime, juiced
Dice your watermelon, and place the pieces in the freezer overnight. After several hours in the freezer, you can proceed, but if the watermelon isn’t completely frozen, the sorbet will have more of a slushy texture rather than be a solid sorbet.
Place your diced, frozen watermelon into the food processor and add some lime juice. Use 2-3 cups of watermelon for each half lime, but it’s a good idea to just add a little at the beginning and add more, to taste, later on. Start with just a few drops, and slowly add in more as you process your sorbet.
Continue to process your watermelon and lime juice in your food processor until you get a sorbet-like texture. You can add a little more lime juice as needed for taste and texture.
If you want a sweeter sorbet, you can add in a little honey or another sweetener of your choice, depends on the sweetness of your watermelon and your taste.
Serves 4, each serving contains; Calories 25, Carbohydrates 7g., Fat 1g., Sodium 1 mg., Fiber 1 g., Sugar 5g.
Sesame-Ginger Watermelon-Avocado Rice Bowls
(Modified from an Eating Well recipe)
2 tablespoons toasted sesame oil
2 tablespoons rice vinegar
1 teaspoon lime zest
2 tablespoons fresh lime juice
1 tablespoon light agave syrup
1 tablespoon soy sauce
1 tablespoon peanut butter
2 teaspoons freshly grated ginger
4 cups cubed seedless watermelon
1 cup uncooked black rice, or white or brown, your choice
1 medium avocado, cubed
¼ cup thinly sliced scallion
Fresh basil or cilantro, thinly sliced cucumber, sliced serrano chile, toasted sesame seeds (optional)
Whisk together sesame oil, rice vinegar, lime zest, lime juice, agave, tamari, cashew butter and ginger in a large bowl. Pour marinade into a large Ziplock plastic bag. Add watermelon; seal bag, and chill for 2 hours.
Heat a large nonstick skillet over medium heat. Remove watermelon from marinade; set marinade aside. Cook watermelon, stirring often, 4 to 5 minutes. Add reserved marinade; cook 2 to 3 minutes, until slightly thickened. Transfer watermelon mixture to a bowl and chill for at least 30 minutes.
Prepare rice according to package directions, omitting salt. Spoon cooked rice into bowls, and top evenly with watermelon, avocado and scallions. If desired, top with fresh basil or cilantro, cucumber, serrano chile and sesame seeds. Drizzle with reserved marinade.
Serves 4, each serving contains (can vary according to the rice you choose); Calories 385, Fat 18g., Carbohydrates 55g., Protein 6g.
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