Be the Hero with Watermelon
We will be attending picnics this summer as we celebrate holidays from July 4th to Labor Day. We love attending family reunions, church picnics, river outings, pool parties, and more. My suggestion is that you be the hero who brings a healthy dish. Let others provide the sweet desserts. People will appreciate healthier options, such as watermelon, that will keep them hydrated and cool them down without guilt.
We can all agree that a big hunk of watermelon on a hot day is refreshing. My great-grandmother, Arizona Henry, didn’t have any air conditioning; we were always looking for ways to stay hydrated and cool. One way she kept us kids from complaining about the heat was by cooling us off with watermelon. She would get a watermelon from a farmer down the road, and it would stay in the refrigerator until we couldn’t take the heat anymore. Then she would pull it out of the refrigerator, cut it in half, and give half to my sister Lisa and the other half to me. I can still hear the sound of the melon cracking when she cut it in half with her large butcher knife.
Watermelon is over 90% water and a healthy way to quench your thirst. It is an excellent source of beta-carotene and has a healthy amount of vitamin A, vitamin C, and other essential nutrients that can keep our eyes healthy. Watermelon is beneficial for heart health, as it contains antioxidants and compounds such as lycopene that protect the cardiovascular system from oxidative stress and damage caused by free radicals. Even the seeds are full of nutrients.
If you love watermelon, then you must try this recipe.
Watermelon Hero Salad
5 cups cubed watermelon
1 cup cubed cucumber
¼ cup cubed red onion
1/3 cup crumbled feta cheese
1/3 cup chopped basil
2 tablespoons olive oil
3 tablespoons lime juice
¼ cup minced garlic
- In a bowl, mix watermelon, cucumber, red onion, feta cheese, and basil
- In another bowl, mix olive oil, lime juice, and minced garlic thoroughly
- Drizzle dressing over the watermelon mixture and serve chilled
Food, family, and socialization are ways to add meaning to our lives, so do not miss out on all the activities that summertime provides while staying hydrated. Enjoy your time with your family and be the hero with a healthy dish at your next party.
Stacy Schultz is a Registered Dietitian and Certified Diabetes Care and Education Specialist, a former Morgan County Commissioner and is the author of “It’s Stacy’s Grandma ‘Zona’s recipes” and “Great Grandma Zona’s Wisdom & recipes: Comfort food made easy.” She has been in healthcare for 35 years at War Memorial Hospital.
