Fit Fare

Summer is the time for simple pleasures such as going to baseball games, walking along the beach, and biting into a hunk of sweet, juicy, chilled watermelon.

Watermelon season lasts approximately from May to October, but the ripest, most flavorful melons can be found now because they love the summer heat.

Eating watermelon isn’t just a summer pasttime though; it’s remarkably nutritious. A 2-cup serving size is only 92 calories and zero fat. Plus, of all fruits and vegetables, it has the highest levels of the antioxidant lycopene, which helps reduce your risk of cancer.

Indeed, watermelon is a super food. High in potassium, which protects against high blood pressure, it has even been labeled a heart-healthy food by the United States Department of Agriculture. According to researchers, eating watermelon helps promote cardiovascular health and boost your immune system. It’s also a rich source of Vitamin A (for healthy eyes), Vitamin C, (for protection against heart disease, cancer, and infections), and Vitamin B6 (for helping reduce anxiety).

So, here are a few tips on how to select and store watermelon.

Don’t bother thumping and slapping the watermelon to determine if it’s ripe. According to The National Watermelon Promotion Board, follow these three easy steps:

1. Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents.
2. Lift it up to make sure it’s heavy for its size.
3. Turn it over to find the creamy yellow spot where it sat on the ground and ripened.

Though there are over 50 popular varieties of watermelon grown in The States, you’ll likely find one of the following five in your market: Picnic, Seedless, Ice Box, Yellow Flesh, and Mini-Watermelons. For more unusual varieties, check out your local farmers’ markets.

Once you’ve selected your watermelon, wash it thoroughly and pat it dry before slicing. To make cutting it easier and safer, first cut the melon in half, then in quarters. Cut the flesh away from the rind, and then cut it into chunks. Place the cut watermelon in a sealed plastic container and refrigerate immediately. Properly stored, your watermelon should last from 4-7 days (unless you eat it all sooner).

Though traditionally eaten in sweet dishes, watermelon can also be savory in salsas and salads. This Watermelon and Olive Salad is adapted from a June 2006 recipe in Food and Wine. It’s sweet and salty and savory all at once, plus it’s a nutritional powerhouse with antioxidant-rich watermelon, shallot, mesclun, arugula, and parsley.

Watermelon and Olive Salad
serves 4
1 tsp olive oil
1 shallot, thinly sliced
1/2 tsp sugar

6-8 cups mesclun, preferably with some arugula and radicchio mixed in
1/2-1 cup watermelon chunks
5-6 cured green olives, such as Cerignola or green Greek

1 Tbsp extra-virgin olive oil
2 Tbsp white wine vinegar
1 Tbsp watermelon juice
Salt and pepper, to taste
2 tsp fresh parsley, chopped

Heat 1 tsp olive oil in a small skillet over medium-low heat; add shallots and cooked until slightly caramelized about 5-7 minutes.

Whisk 1 Tbsp olive oil, vinegar, and watermelon juice until blended. Season with salt and pepper.

Add mesclun to plates, top with watermelon chunks, olive slices, and fresh parsley. Drizzle with dressing.