An All-American Favorite - Watermelon

When the weather heats up, there is one food that comes to mind for picnics and celebrations: watermelon.  Hy-Vee Registered Dietitian, Jen Haugen, will share how nutritious, versatile and fun watermelon can be this summer.

Celebrate with Watermelon
Lycopene Leader
Watermelon is the leading source of lycopene, an antioxidant round in red-colored fruits, important for 
strengthening the elasticity of our skin tissues.  It’s also a great source of vitamins C, and A, and potassium.
Choose a GREAT melon EVERYTIME
Watermelons do not ripen or sweeten after harvesting.  There are three keys to choosing a refreshingly sweet and juicy watermelon every time. 
  • LOOK – Choose a melon with an even shape and free from bruises, cuts or dents. 
  • LIFT – Melons are mostly water, so pick a heavy one. 
  • TURN IT OVER - The underside of the watermelon should have a yellow belly from where it sat on the ground and ripened in the sun.
Play with your food
One long watermelon can serve three dozen guests - and Kenny and Jen will get creative in the kitchen to carve out a watermelon masterpiece for your next get-together.  
Watermelon Cake

Watermelon Cake
All you need
  • 1 oblong watermelon
  • Channel knife or vegetable peeler
  • Berries
  • Whipped cream
  • Birthday candles and mint for garnish
All you do
  1. Choose a long watermelon with very straight sides for this carving.  Wash the watermelon under cool running water and pat dry.
  2. Remove rounded ends.
  3. Cut four, 2-inch thick horizontal rings from the center section of the watermelon.  
  4. Use a channel knife or vegetable peeler to carve one design into the rind of each ring.
  5. Cut each ring into six even wedges.
  6. Arrange wedges from different rings to create a varied cake design, building to desired height.
  7. Top with berries and whipped cream, birthday candles and fresh mint leaves for garnish.

Fire and Ice Salsa
All you need
  • 3 cups seeded and chopped watermelon
  • ½ cup finely chopped green bell pepper
  • 2 tablespoons lime juice
  • 1 tablespoon chopped cilantro
  • 1 tablespoon finely sliced green onions
  • 2 tablespoons seeded and finely chopped jalapeño peppers
All you do
  1. Combine ingredients; mix well and cover.  
  2. Refrigerate for 1 hour before serving.  

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the American Dietetic Association.

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