Sweet, Spicy & So Good For You – Watermelon with Fruit Salsa Recipe

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Watermelon health benefits

Nothing says ‘welcome to warm weather’ better than a big juicy chunk of watermelon. Plus, this super-sized fruit is packed with all sorts of health benefits for the active person –vitamin A for eye and cell health, vitamin C to prevent cell damage and strengthen immunity and vitamin B6 to help brain function and aid in the conversion of protein into energy.

Watermelon also has the highest concentration of the powerful antioxidant, lycopene, of any fruit or vegetable around – even more than the publicity-hogging tomato.  Also of interest to athletes, watermelon is a great source of potassium, a mineral that aids in muscle and nerve function, helps balance electrolytes, and can lower the risk of high blood pressure. And, watermelon is hydrating – it contains 92% water, that’s why it tastes so good post-workout.

If you are looking for a yummy yet healthy dessert to celebrate your sports achievements or for a backyard barbeque, watermelon is the answer. Serve it up plain and simple in those signature wedges with the rind on or try this delish-and-nutrish recipe I created that was published in the August 2006 issue of Better Homes and Gardens.

BHG prize tested watermelon recipe

Watermelon with Fruit Salsa

  • 2 kiwi fruits, peeled and chopped
  • 2 mangoes, seeded, peeled, and chopped (2 cups)
  • 2 cups chopped fresh strawberries
  • 1 small fresh jalapeno chile pepper, seeded and finely chopped (about 1 Tbsp.)*
  • 1/ 4 cup snipped fresh mint
  • 2 tablespoons lime juice
  • 2 tablespoons honey
  • ½ cup fresh raspberries
  • 8 1 inch slice quartered watermelon
  • 1 pint lemon or lime sorbet or sherbet

In a large bowl combine kiwi fruits, mangoes, strawberries, jalapeno pepper, mint, lime juice, and honey. Gently stir in raspberries. Serve immediately or cover and chill up to 4 hours. Serve over watermelon quarters with sorbet.  *Wear gloves when chopping jalapeno to prevent volatile oils from burning your skin and eyes

Makes 8 servings.

Nutrition facts: Servings Per Recipe 8, Calories 220, Protein (gm) 3, Carbohydrate (gm) 55, Fat, total (gm) 1, Dietary Fiber, total (gm) 4, Sugar, total (gm) 45, Vitamin A (IU) 2041, Vitamin C (mg) 83, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 32, Sodium (mg) 10, Potassium (mg) 541, Calcium (DV %) 40, Iron (DV %) 1, Percent Daily Values are based on a 2,000 calorie diet

6 thoughts on “Sweet, Spicy & So Good For You – Watermelon with Fruit Salsa Recipe

  1. Just in time for summer. We hit the pool yesterday and I could not believe how nice the water was. This would be a perfect pool side snack!

  2. Pingback: SuperFoodie: Spicy Sesame Salmon on Seared Watermelon Recipe | thefitfork.com

  3. Hi FUNatics! Here is a wonderful way to enjoy watermelon! And be sure to share with our team all the healthy benefits of watermelon: provides lycopene, lots of potassium and even a great way to hydrate! So enjoy as a post workout snack!

    • Watermelon is one of the yummiest wonders of the world! Thanks for sharing with the FUNatics!

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