A quintessential summertime favorite, watermelon has more benefits than simply providing seed for fast flying ammo against your little bro.  This low-calorie, cooling fruit is an excellent source of Vitamin C, Vitamin A, beta-carotene and lycopene, all powerful antioxidants that help to reduce heart disease, reduce the risk of cancer, and reduce inflammation in the body.  It contains B vitamins, especially B6 and B1, which are essential for energy production making watermelon a great food when you need to fuel up. 

And watermelon's high water content (92%) and electrolyte-rich flesh make it the perfect thirst quencher for hot summer days.  Watermelon also helps to detoxify and cleanse our systems, and is a natural diuretic. 

While the flesh is usually what we like to chow on, don’t leave those seeds for the birds… eat them too!  Watermelon seeds are a good source of amino acids and beneficial oils, and they are rich in minerals like magnesium, calcium, potassium, iron, phosphorous and zinc.  The seeds also contain a compound that helps to improve kidney function and lower blood pressure. Many countries snack on roasted watermelon seeds like we do on sunflower seeds. 

Roasted Watermelon Seeds

To roast watermelon seeds at home, clean the seeds in water and let them dry.  Then drizzle lightly with oil, sprinkle with sea salt and roast in a 325 degree oven for 15-20 minutes.  Allow to cool before cracking open the tough black shell and retrieving the tasty kernel hidden inside.

Watermelon Ice Balls

Using a melon baller, scoop out balls of watermelon and place them on a parchment lined cookie sheet.  Freeze for a couple hours before using.  Store in a plastic bag in the freezer.  Use your watermelon ice balls to chill water, iced tea, lemonade, or other beverages during the summer. 

Watermelon Mojito
1 organic lime wedge

4-5 organic mint leaves

1 tsp raw sugar

½ cup organic watermelon juice (see recipe below)

2 oz white rum

Club soda

Ice

To make Watermelon Juice:  Juice 2 cups of ripe watermelon in a juicer, or puree in a blender and strain out the pulp with cheesecloth. 

To make the Watermelon Mojito:  In the bottom of a cocktail shaker, muddle the lime, mint and sugar.  Add in the watermelon juice, rum, and a handful of ice.  Cover and shake vigorously for 1 minute.  Fill a highball glass half-way with ice or watermelon ice balls.  Pour in the chilled watermelon mojito and top with a splash of club soda.  Garnish with a thin slice of watermelon and a sprig of mint. 

Watermelon Popsicles

Organic watermelon

Melted organic dark chocolate (optional)

Slice the watermelon into individual serving sizes.  Place on a cookie sheet, or plate, lined with parchment paper.  Drizzle with melted chocolate.  Put watermelon slices in the freezer for an hour, or until ready to eat.  This makes a light and refreshing dessert (and the dark chocolate is full of natural antioxidants and lower in sugar than milk chocolate: look for fair-trade varieties). 

Want to eat more organic foods to keep healthy but worried about saving money too? Check out How to Eat Organic On the Cheap for info about how to do it.

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