Watermelon Juice 101: How to Make, Store, and Serve with a Boost

I’m here to give you all the juicy details about watermelon juice. Not just why I personally adore it, but why you will be hard-pressed not to love it too! Ex-squeeze me for all the puns. Also, learn how to make watermelon juice at home, how to store it plus how long it will stay fresh, and discover simple 1-ingredient stir-ins to entertain your taste buds.

At 92% water, watermelon is one of my favorite choices to stay hydrated, especially after runs, workouts and other active endeavors. During the summer season, icy cold juice (or even handful of frozen cubes) is so refreshing and in the winter months, I’ve been known to warm it up, which is surprisingly delicious. Either way, an 8-ounce serving of watermelon juice provides me fluids, vitamins and minerals that my body needs like vitamin C (19.4mg), vitamin A (67.2mcg), and B6 (108mcg), potassium (269mg), and lycopene (10.9mg).

Watermelon is a Smart Alternative to Soda

If had to name one vice, it would be drinking soda. But swapping with watermelon juice satisfies my craving in a naturally sweet way and helps me avoid the refined sugar, caffeine and artificial stuff.  At 72 calories per 8-ounce serving, watermelon juice is a great alternative to sodas – plus you can even add sparkling water to make it a bigger, bubblier treat.

How to Make Watermelon Juice

Watermelon juice is really something you should make at home if you want to ensure the best beverage every time plus save a ton of money. I’ve seen bottled fresh watermelon juice in some better stores, but you really have to scrutinize the label to make sure you’re getting 100% juice and not flavorings and sugar fillers. Also, those elusive cold-pressed bottles of watermelon juice out there are expensive – anywhere from $3 to $5 or more for a “single” serving bottle.  Heck for $5 or a little more here in Texas, I can get the whole watermelon and make much, much more juice (plus have leftovers enjoy a wedge or two on the side). 

Also, here’s an easy watermelon juice tutorial from Watermelon.org You can see it’s as easy as cutting, blending and straining (if you desire).

Straining watermelon juice is not necessary, just stir up pulp before serving.

You can also avoid food waste by making watermelon juice with the remaining flesh of a cut watermelon that is over-ripe or is about to reach expiration in the fridge. Watermelon.org says that a large watermelon can last up to 7 days chilled between 9°F and 36°F.  Also, I have another watermelon juice collecting hack. After I cut up a big watermelon to store in the fridge, I pour off the seeped juice sitting in the bottom of the container every night and morning – it’s amazing how much juice you collect, even when you end up eating all the watermelon! I also feel like it helps keep the texture of the cut watermelon at its best.

How Long Does Watermelon Juice Stay Fresh? Watermelon juice, because it is fresh and unpasteurized, should be consumed in 24 to 72 hours after juicing and kept chilled between 9°F-36°F In addition, the USDA recommends not leaving unpasteurized juice sitting out for more than 2 hours to prevent bacteria growth. At this time, watermelon juice can be frozen for longer term storage

How to Freeze Watermelon Juice Freeze watermelon juice within 24-72 hours of making it and having storing it properly in the fridge. You can freeze watermelon juice for up to 6 to 12 months in a freezer set to 0°F.  Freeze watermelon juice in glass canning jars, air-tight freezer containers (tubs or heavy baggies), or even ice cube trays (later pop out and store in a freezer bag).  Make sure that your container has enough headroom at the top, about 1 or 2 inches for a jar, to allow for expansion during the freezing process.  When ready to thaw, please set in the refrigerator overnight rather than leaving on the counter

Other Food Safety Tips for Cutting Watermelon & Juicing

Only use watermelon that are free from signs of damage. Bruises, fissures and mushy spots could indicate contamination. Wash hands thoroughly with soap and water before cutting watermelons. Before cutting watermelon for juicing (or just eating), wash the outer surface thoroughly with cool tap water to remove surface dirt. Use a clean knife. Chill cut watermelon within 4 hours of cutting and store between 9°F-36°F for no more than 7 days.

Single-Ingredient Watermelon Juice “Mix-Ins”

Looking for a simple way to switch it up! Have fun with these easy flavor ideas to boost your watermelon juice.

Watermelon Juice Pro-Tips for School-Age Parents:

  • Pour watermelon juice into ice-pop molds for a naturally sweet dessert.
  • Add a frozen bottle of watermelon juice to a child’s lunchbox as a drink that will thaw out by lunch and also keep the lunchbox cool.
  • Add sparkling water to watermelon juice as a faux-soda for children who are starting to beg for bubbly drinks.
Simple Watermelon Juice (1 ingredient)
Prep Time
10 mins
Total Time
10 mins
 

Enjoy a refreshing, hydrating, nutrient-packed beverage by making watermelon juice. Making your own watermelon juice is much more economical the purchasing fresh in the store (if you can even find it). So great for post workout refueling (or to make cocktails and mocktails)!

Course: Beverage, beverages, Fruit
Keyword: fruit, immersion blender, juice, juicing, watermelon
Ingredients
  • 1 watermelon (or part of one watermelon) cut into 1" chunks
OPTIONAL INGREDIENTS
MIX-INS: Add to 8-ounces watermelon juice:
  • tbsp. Lemon or Lime Juice
  • 3 drops Vanilla Extract
  • 1/4 tsp. ground Cinnamon
  • 1/2 tsp. grated Ginger
  • 1/2 tsp. Sriracha Sauce
  • 2 tbsp. Collagen Powder
  • Pinch Himalayan Sea Salt
  • 1- oz. Tequila Vodka or Rum
MIXERS – Choose one, mix 50/50 with juice:
  • Sparkling Mineral Water
  • Vegetable Blend Juice
  • Prosecco Wine
  • Hot or Iced Tea
Instructions
  1.  Wash outside of watermelon. Slice and cut into1” chunks.    .

  2.  Place in blender pitcher, and pulse for about 15to 30 seconds until liquified.

  3. Pour through strainer to remove pulp. Discard pulp to compost or save for another use.

  4. If preferred, you can leave pulp in juice for a thicker effect. Remember to stir back in before serving.

  5. Store in fridge for 24to 72 hours or freeze inair-tight containers for up to 12 months.

  6. Amazing to drink "as-is" but add optional mix-ins or mixers, as desired, to satisfy any given mood.

Recipe Notes

Watermelon Facts & Snacks for Your Active Lifestyle

This post is sponsored by Watermelon.org. However, all content, opinions, and enthusiasm for watermelon remain my own!

Runners, triathletes, hybrid athletes, gym rats, fitness enthusiasts, parents with kids in sports, and everyday active folks who are always on the go – I’m talking to YOU!

Watermelon is more than just the quintessential fruit of summer – it’s a highly functional food that can (and should) be enjoyed all year ‘round in an athletes training diet including those who are striving to optimize their health and wellness though consistent physical activity.

So, why watermelon? What are watermelon health benefits and why is watermelon for runners, athletes and everyone on a fitness journey such a good thing?

different ways to cut watermelon thefitfork.com

Fresh and Economical: Watermelon is a fresh, whole food that doesn’t come processed and wrapped up in consumer packaging. Ounce for ounce, watermelon is also the most economical fruit purchase in the produce department. You can even eat the entire watermelon – flesh, seeds, juice, AND rind! All of these perks a win for your body, budget, and the environment.

Full of Fluid: Watermelon has a water content of 92 percent! This means watermelon is a fast way to hydrate before a run or workout or top off your tank afterward. Compared to some of my other favorite snacks (which all have their own inherent benefits, BTW), watermelon is the winner of nearly holding its own weight in water. For example, a banana is 75 percent water, raisins are just 20 percent water, and most nuts only have a water content of 5 percent water.

Watermelon Facts & Snacks for Your Active Lifestyle - Watermelon is Refreshing Fuel

Functional Fuel: Watermelon is extremely functional when it comes to providing nutrients to support a balanced and active lifestyle. For example, two cups of watermelon (80 calories) offer 21 grams of carbohydrates to help you power through any day, whether running a marathon or just running errands around town. In some circles, carbs get a bad rap, and while I’m not a fan of most highly-processed and refined-sugar carbs, I do rely carbohydrates sourced primarily from fruits, vegetables and whole grains. Endurance athletes need properly-timed carbs to provide sustained energy for the long haul.  

However, if you are not logging massive miles and need less carb energy (or perhaps are on a lower-carb diet for your lifestyle), watermelon REMAINS a fruit that can be enjoyed. Because it’s a big volume fruit (big serving size versus a denser fruit like, say, dates), the carbohydrates are “spread out.” So, many consider watermelon a low-carb fruit, especially when enjoyed mindfully. A small portion of watermelon can even be eaten and still kept compliant with a keto diet! For me, the little bit of natural sugars from watermelon help soothe my sweet tooth and curb cravings.

Watermelon Facts & Snacks for Your Active Lifestyle

Watermelon Electrolytes: Endurance athletes (and everyone, in fact), need electrolytes in their diet to help balance water in the body. Electrolytes are found in body fluids like blood, urine, and tissues and also keep pH level in check, move nutrients into cells, move waste out of cells, keep you from muscle cramping, help your nerves and brain, and ultimately ensure that all bodily systems are operating optimally.

Watermelon Facts & Snacks for Your Active Lifestyle - watermelon has protein in both the seeds AND flesh!

Watermelon Protein: Believe it or not, watermelon is a source of plant protein. YES! There is protein in watermelon, whoohoo! Protein supports an active lifestyle by promoting tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells.

One ounce of sprouted, shelled and dried watermelon seeds contains 10 grams of protein – that’s a nice amount for a post-workout snack! The flesh of watermelon also has a more modest amount, but still more that you’d guess! Two cups of watermelon provide 2 grams of protein and, for a boost, can be paired with other protein-choices like yogurt, cottage cheese, chia seeds, quinoa, seafood, and more.

Better Workout Recovery with Watermelon: Two cups of watermelon also provide between 286mg to 1266mg of L-citrulline, an amino that boosts nitric oxide production in the body. Nitric oxide helps arteries relax and work better, which improves blood flow throughout your body. For athletes, research is suggesting that the juice from watermelon can help to reduce recovery heart rate and muscle soreness in the 24-hour window after exercise.

Watermelon is Simple: Some of my favorite ways to enjoy watermelon in a manner that supports my nutrition goals as a runner and athlete are SO SIMPLE. Eat it plain with salt and lime juice, freeze chunks to use in smoothies, make watermelon seed trail mix, and drink the juice!

I’ve also created and used other watermelon race fuel and watermelon recovery recipes for runners:

Concentrated Electrolyte Ice Cubes for Runners

Warm spiced Watermelon Lemonade for Winter Workout Recovery

Watermelon, Beet and Chia Shot Blocks for Endurance Fuel

And, finally, you can actually WORKOUT WITH WATERMELON – did you see my recent Fit & Fresh Freestyle Watermelon Workout?

For EVERYTHING you ever needed to know about watermelon and MORE, visit Watermelon.org and @watermelonboard on Instagram!

Juicing Ginger Root and How to Use it in Recipes

Let me get right to the root (errr, rhizome) of the matter -you need to be juicing ginger. Just a small amount of ginger can create a big flavor and nutrient boost in any food or drink recipe and it also can be used as a natural “medicine” to help optimize wellness. It’s said to clear sinuses, improves digestion, quells nausea is a natural analgesic is ant-bacterial and anti-inflammatory. Ginger juice

I’ve written about the benefits of ginger in the past and shared ginger recipes using it in ground, dried “spice” form and also minced or grated. But juicing ginger is my favorite way to use this pungent little powerhouse. Read on to learn about ginger juicing, why you should drink ginger juice and suggestions on how to use it. Continue reading

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

4 Pomegranate Perks for AthletesFall and winter are prime time for pomegranates, a delicious superfood with juice and arils (fleshy seeds) that appear in everything from seasonal salads and smoothies to holiday cocktails and desserts. But there is much more to a pomegranate than festive flavor and ruby-red good looks, the prized fruit offers an abundant supply of vitamins, essential minerals, and a rich assortment of antioxidants – it’s also a good source of dietary fiber. It addition helping optimize health and wellness for the general population, pomegranate has several distinctive benefits for runners, ultra runners, cyclists, triathletes, obstacle course racers and other endurance and strength athletes.

Reduces DOMS: A recent study in the Journal of Strength and Conditioning Research suggests that the polyphenols found in pomegranate juice may help reduce delayed-onset muscle soreness (DOMS) in previously resistance-trained individuals.  Study participants who drank pomegranate juice, rather than the placebo, reported less incidence of discomfort in the exercises administered to provoke arm and leg soreness. Take away:  Drinking pomegranate juice before exercise may lessen soreness and quicken recovery so that you can train again sooner.

Increases Exercise Efficiency:  A 2014 study reported in Applied Physiology, Nutrition and Metabolism, sports scientists at University of North Carolina at Chapel Hill say that the nitrates in pomegranate extract enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system. It’s the same sort of benefit that has also been attributed to consuming beet juice before endurance exercise. Take away: Pomegranate juice or extract supplements may enhance exercise efficiently and increase the amount of time it takes to get to reach exhaustion.

Reduce Inflammation and Bolster Immunity: Pomegranate seeds are rich in specific polyphenols, such as tannins, quercetin and anthocyanins — all of which may offer both heart health and anti-cancer benefits. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies.  Additionally, studies specifically on athletes have suggest this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance. Take away: Recover faster and keep from getting sick during intense training cycles with pomegranate.

Quick Source of Energy: A glass of pomegranate juice diluted with a bit of water makes a healthy “sports drink” that will fuel your brain and body with quickly-sourced, natural sugars.  Take away: Ditch sugary, store-bought sports drinks and power up with the healthy carbohydrates and antioxidants found in pomegranate juice.

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.A mocktail featuring pomegranate is the perfect way to ring in 2106 – it’s a tasty toast to your health with no worries about driving home or feeling bad the next day. Shake up your holiday libations with my Smart Tart Pomegranate Meyer Lemon Spritzer, the recipe is simple, has no added sugar and features less acidic Meyer lemons (a hybrid orange-lemon) and the previously mentioned benefits of pomegranate arils and juice — it’s also no coincidence that both these fruits are in peak season as we speak!

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.Directions: In large pitcher, pour 2 liters sparkling water and mix in 1/4 cup Meyer lemon juice, 4 packets Stevia (more or less to taste), and 4 ounces pomegranate arils (along with any juice in bottom of carton). Serve with thinly sliced Meyer lemon. Serves 8. 

What are you drinking for New Year’s Eve? Do you seed your own pomegranates or buy the packaged arils? 

 

 

Watermelon Coconut Cherry Sippers + 8 Ways to Enjoy Picnic Day

Watermelon and Picnics #LivingOnTheWedge

Pack your cooler and head to the nearest park, lake or recreation area because June 18 is International Picnic Day! Yes, that’s right, folks all over the world will be lounging on blankets, grilling or eating cold-cut sandwiches and enjoying refreshing beverages. While I personally think it might be a bit cold for a June picnic in some parts of the world (uhh, like Siberia), Texas certainly has more than enough of the warm weather thing going on – that’s why I insist on making watermelon part of our picnic in every way possible.

Eight Ways to Enjoy Watermelon on a Picnic

Watermelon Coconut Cherry Sippers are a refreshing, hydrating drink for your summer picnic.Not only is a slice of watermelon super tasty, it’s also hydrating. Did you know that munching on 8-ounces of watermelon is like drinking almost that same amount of water – but in addition, you get natural sugars, electrolytes, vitamin A, vitamin C, and lycopene! It’s like Mother Nature’s sports drink except with no added sugars or funky stuff.  You’re going to love to quench your thirst with my recipe for Watermelon Coconut Cherry Sippers at the bottom of this post.

8 Unique Ways to Enjoy Watermelon at a Summer Picnic

In addition to the Watermelon Coconut Cherry Sipper recipe, I’m also sharing eight ways to enjoy watermelon at your next picnic or outdoor event!

Eat by the Slice: Uncut, this fruit is easy and mess-free to pack for a picnic – and big enough to share with a crowd. Slice up your watermelon on-site with this simple way to make watermelon spear slices for sharing.

Use as “Ice” in Cooler:  Chill an uncut watermelon or two in the refridgerator overnight, get ‘em good and cold. Transfer watermelon to a cooler the next day before your picnic and pack remainder of food around and on top of the melon.  If using picnic perishables within a few hours, food should remain cold and safe. However, if it’s going to be a long day in the sun, add a bit of ice.

Repurpose Rind as Vase:  The bowl-like rind that remains after watermelon flesh is scooped out makes a clever vessel for displaying flowers.  Use a personal-sized melon and slice off the top three-fourths of the way up.  Or, for a dramatic display on a big table, slice a large oval melon in half lengthwise and arrange with blooms.

Work Up a Sweat: Don’t lounge on the picnic blanket all day, get moving! Use a watermelon to get in a workout on dry land or exercise in the pool – watermelons in sizes ranging from 10 to 40 pounds are easy to find, so there is a weight option for everyone.

Kid-friendly Cutouts:  Keep younger children busy and entertained at your picnic by appointing them helpers who punch out shapes in slices of watermelon with cookie cutters.  Shapes can be served on an ice pop stick for a fun handle.

Drink Up: Because watermelons are more than 90 percent water, they are very refreshing on a hot day. The high water content along with vitamins, electrolites and other nutrients will help you and your family from becoming dehydrated on a hot day.  Drink the juice “as-is” or enjoy one of the numerous watermelon beverages around including the Watermelon Coconut Cherry Sipper recipe below or one of the many watermelon beverage recipes from the National Watermelon Promotion Board.

Create Unique Recipes: Watermelon is very versatile and can be incorporated into many creative recipes for your picnic. Pack the fixings for Watermelon Sandwich Wraps or, if grilling at your picnic, whip up a batch of Spicy Watermelon BBQ Sauce before you head out.

Play Games:  Keep the watermelon fun going all day long by using the fruit to play fun party games.  Small children will have a blast playing Hot Watermelon with a small, personal-sized watermelon. Have the kids sit in a circle and pass the watermelon around from person to person while music plays. The child who is holding the watermelon when the music stops is “out” and the game continues until one person remains.  Older kids will have fun at a pool or lake picnic playing Greased Watermelon Football, a game where a watermelon rubbed with Vasaline is tossed in the water and teams jump in to retrieve it and bring to dry land – it’s a slippery, action-packed and hysterical event!

Watermelon Picnic TableIf you’re feeling crafty, why not paint up a simple picnic table to resemble the quintessential fruit of summertime?!  I found this cute idea on Pinterest! That reminds me,  you should follow my #LivingOnTheWedge Pinterest board to keep up to date on all things watermelon!

 

Watermelon Coconut Cherry Sippers are a healthy, hydrating and refreshing beverage for your next picnic.

Watermelon Coconut Cherry Sippers Recipe:

  • 4 cups chopped watermelon
  • 12-ounce bottle coconut water
  • 1 cup frozen dark cherries

Add approximately 4 cups of chopped watermelon into blender. Pulse for 30 seconds, or until juiced. Pour contents through fine strainer to remove excess pulp (it’s okay if some goes through).  Add a 12-ounce bottle of coconut water to extracted watermelon juice. Stir. Pour evenly into 4 tall glasses and add 6 to 8 frozen dark cherries to each cup (to serve as tasty ice cubes).  Serves 4.

How would you enjoy a watermelon at your next picnic? Please post it in the comments below — XOXO, Jennifer 

The post is sponsored by the National Watermelon Promotion Board. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.