Watermelon Cutting Made Quick & Easy for the Win in Any Season

Posted on October 26, 2022 by Jennifer FIsher

This post is sponsored by Watermelon.org.

We are well into the busy fall season and I just scored a big seedless watermelon at my local market, they were parked right next to the pumpkins outside and more inside! My day was MADE bringing this watermelon home – the sun was shining on me, literally and figuratively.

It felt like I was squeezing out extra summer from the year with my produce department find but actually watermelon is becoming more and more prevalent in grocery stores well outside warm-weather months. In hindsight, I can’t believe I almost didn’t buy the watermelon – thinking I didn’t have the TIME to cut it up and store it away during the weekend’s whirlwind of activities.

But after I checked out the fresh cut watermelon in the produce department (the slices on Styrofoam trays and chunks in plastic tubs), I decided that my budget this month was more “cut it yourself” than “sheer convenience.” So, made a beeline back to the whole watermelon bins and picked out a beautiful looking 16-pound watermelon that felt nice and heavy and had that ripeness-telling creamy yellow spot on the bottom.

Check out how quick and easy it is to cut watermelon!

When my hubby saw me hauling the watermelon into the house (a great workout by the way), he was super excited that we’d be taking it along as great pre- and post-race snack for our obstacle course race this weekend. He knows, from my years of gushing over watermelon and its frequent appearance on our family menu, that watermelon is fabulous for athletes – hydrating, has good carbs to provide energy, and a source of many important vitamins and minerals that we need.

Didn’t have lot of time to spare before we headed out on our weekend excursion. I was wondering how long does it take to cut watermelon, exactly. I’ve done it countless times, but never really paid any attention – I do know my feeling is that “it’s easier than people think.” so, I decided to give this watermelon cutting session a timer – not to rush through, but to legitimately see how long it took using one of my favorite watermelon cutting methods.

*Just a little over 5 minutes to cut up my watermelon!*

The result: My 16-pound watermelon* took 5 minutes and 16 seconds to cut and toss into storage containers. I wasn’t racing, but I wasn’t lollygagging or taking a ton of my usual watermelon snacking breaks – I was pretty focused on the task. so, boom — 5 minutes — I have just overcome the time objection that I hear from some of you about getting the “big” watermelon. as, for storing a watermelon, which can sometimes be unwieldy to fit in a fridge whole, chunking it up and sealing in stackable storage containers can help you optimize valuable fridge real estate.

*The average seedless watermelon is 8- to 12-pounds. My cutting demo watermelon was 16-pounds and in Texas I’ve purchased seedless watermelon much, much larger (30+ pounds).

MY GO-TO QUICK & EASY WAY TO CUT WATEMELON

Wash exterior of rind to prevent contaminants from dragging into flesh with each knife slice. I do this as soon as I bring home from store, so it’s not reflected in my 5-minute cutting time.
Lay watermelon on side and slice off just enough of each end, sparing as much watermelon flesh as possible, so that it will stand stable when rotating upright.
Stand watermelon upright and take large knife (I prefer a really large serrated knife), and make vertical cuts down the melon in one long motion, top to bottom, curving gently with the shape of watermelon. This is about 8 total cuts, more or less, depending on watermelon size
While it’s still “standing up,” slice de-rinded watermelon lengthwise through the center, top to bottom, and lay one half down on the cutting board with the curved side up.
If you desire “chunks”, make about 2 to 3 horizontal slices through the center of the half, depending on the largeness of your watermelon. then slice top to bottom in in approximate 1” rows going each direction. if you want “sticks,” just skip the first horizontal cut mentioned in this step.
Package up in air-tight containers and store in the fridge for 3 to 5 days.
Compost the watermelon rinds, or use in a recipe – check out my Churro Watermelon Rind Fries in the Air Fryer.

Watermelon.org shows a very similar cutting method on their website.

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

Posted on August 30, 2022 by Jennifer FIsher

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.

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.

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

Wash outside of watermelon. Slice and cut into1” chunks. .
Place in blender pitcher, and pulse for about 15to 30 seconds until liquified.
Pour through strainer to remove pulp. Discard pulp to compost or save for another use.
If preferred, you can leave pulp in juice for a thicker effect. Remember to stir back in before serving.
Store in fridge for 24to 72 hours or freeze inair-tight containers for up to 12 months.
Amazing to drink "as-is" but add optional mix-ins or mixers, as desired, to satisfy any given mood.

Recipe Notes

Air Fryer Banana with Oatmeal Cookie Crumble Topping

Posted on May 29, 2022 by Jennifer FIsher

Air Fryer Bananas are the latest trend going around with the recipe crowd on social media . . . and I can see why this banana dessert recipe is so “a-peeling.” LOL! In minutes, you can make an amazing banana dessert that cooks right in the skin, has almost no prep or clean-up, can be scaled up easily depending on the size and appetite of your crowd, and is incredibly delicious.

Banana dessert recipe, Air fryer bananas, Simple dessert recipe, banana recipes

When my kids were little, we used to frequently grill banana “boats” in foil and this air fryer banana recipe seemed like a similar concept to me!

I decided to dress up my version of Air Fryer Bananas with a crumbled topping (reminiscent of a fruit crisp topping) but with the vibe of a comforting homemade oatmeal cookie!

The banana flesh softens quickly in the air fryer into a spoonable delight, and the buttery topping with oats, raisins and pecans browns up into a yummy crust.

Air Fryer Bananas are so EASY to make!

An Air Fryer Banana with Oatmeal Cookie Crumble Topping is ah-mazing served warm, as is – or pair up with something creamy like Greek yogurt, ice cream, or cottage cheese blended with a few drops of stevia.

P.S. I use the Omni Plus XL Air Fryer Toaster Oven from Instant Pot — it’s like a little oven for my countertop — it broils, roasts, bakes air-frys and more plus I love the larger capacity and how the door and shelves work similar to my traditional oven set up. It’s just easy!

*This is the toaster over – air fryer I use , the Omni XL from Instant.*

Disclaimer: This post contains affiliate links. I may earn a small commission for purchases made, however the price to you remains the same. Proceeds are used to offset operating expenses for The Fit Fork. Thank you!

5 from 6 votes

Air Fryer Banana with Oatmeal Cookie Crumble Topping

Prep Time

2 mins

Cook Time

8 mins

Total Time

10 mins

Quick, easy and absolutely delicious, this simple dessert recipe features a banana air-fryed right in the it's skin. A healthier option for dessert — serve with Greek yogurt for extra "a-peel"!

Course: Dessert, Snack

Keyword: air fryer, banana, dessert

Servings: 2 servings

Ingredients

1 large banana
1 ½ Tbsp. butter melted
1/8 tsp ground cinnamon
1 Tbsp. coconut sugar date sugar or brown sugar
2 Tbsp rolled oats
2 Tbsp gluten-free baking blend
1 Tbsp chopped raisins
1 Tbsp chopped pecans
Toppings of choice

Instructions

Pre-heat air-fryer to 350F .
Slice banana in half crosswise and place in basket.
In small bowl, mix up remaining ingredients (except toppings) into a “dough” and press onto each half of banana. Cook in air-fryer for about 5 to 8 minutes or until top golden brown.
Serve hot with toppings of choice like whipped cream, ice cream, yogurt or whatever pleases you.

Recipe Notes

Watermelon Facts & Snacks for Your Active Lifestyle

Posted on October 1, 2021 by Jennifer FIsher

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!

Creamy Cinnamon Vanilla Watermelon Soup

Posted on September 14, 2021 by Jennifer FIsher

The end-of-summer heat is hard to beat in Texas, but I’ve been cooling down with Creamy Cinnamon-Vanilla Watermelon Soup. This incredibly simple and refreshing cold soup is made with chunks of juicy, naturally sweet watermelon, creamy unsweetened Greek yogurt, a splash of vanilla extract and smattering of ground cinnamon.

It’s a heathy fruit dessert or wholesome snack anytime of the day (great to refuel after a workout thanks to hydration, protein and carbs). This cold fruit soup is also one of the frugal ways I like to use up my leftover watermelon when I buy one that is too huge to eat up in a few days.

This cold dessert soup recipe was inspired by my genius, light-bulb moment to sprinkle cinnamon on a bowl of watermelon balls a few years ago – check out the post on Four Ways to Season Watermelon That Will Blow Your Mind. The cinnamon watermelon and other watermelon seasoning ideas were so amazing, it’s a show I took on the road to San Diego at the Fit Foodie Festival.

Watermelon seasoned with cinnamon and vanilla — Inspired by the time I sprinkled cinnamon on watermelon!

WHAT ARE THE BENEFTS OF CREAMY WATERMELON CINNAMON VANILLA SOUP?

Fist, watermelon is a very hydrating fruit, comprised of 92-percent water. It also provides natural, no-added-sugar carbohydrates to fuel daily activities. Watermelon also known for some other nutrients that are important to my active lifestyle like vitamin C (for immunity), lycopene (for cardio-vascular health) and the amino acid, l-citrulline (for less muscle fatigue and soreness after workouts)!

*Greek yogurt makes watermelon soup creamy and adds a boost of protein!*

The ”creamy” in creamy watermelon soup is achieved with unsweetened, plain Greek yogurt. I’m a big fan of Greek yogurt because it helps me achieve my daily calcium goal (18% DV in ¾ cup), is a great source of protein (around 17g per 3/4 cup), and is packed with probiotics, healthy bacteria that can help boost your immune system and decrease stomach issues.

Aslo, cinnamon, the spice that really takes the watermelon flavor to the next level also has great benefits. Cinnamon has antioxidents that can lessen inflammation, it is a prebiotic (the food that probiotics eat in your gut), and research has shown that it can lower blood sugar levels by slowing the breakdown of carbohydrates in your digestive tract.

Creamy Cinnamon-Vanilla Watermelon soup is a simple and refreshing snack, appetizer or healthy dessert featuring just four ingredients! A great way to use up all the watermelon if you have leftovers from a larger one (or have stored chunks in the freezer)! For more watermelon heath benefits and recipes, please visit thefitfork.com — *Pin for Later!*

HOW TO MAKE CREAMY WATERMELON SOUP?

The process of making a cold fruit soup like this watermelon soup takes just a minute or two – chop up seedless watermelon, throw in the blender and blend – no need to strain out the pulp, I like to keep to benefit from the fiber and also to give the soup a little more substance. Then, just blend in Greek yogurt, cinnamon and vanilla and serve. That’s it!

Freezing watermelon — *Plan ahead and freeze leftover watermelon in chunks or blended and poured into muffin tins or ice cube trays.*

You an make this summer watermelon soup any time of the year by storing chunks of cut up watermelon in the freezer. Either store it in chunks . . . or you can blend, freeze in ice cube trays or mini muffin tin to use later in recipes like this and drinks of all types. As I mentioned earlier, it’s what I do when I have too much watermelon to polish of before it goes bad. Having these bags of watermelon prepped in the freezer, gives me access to one of my favorite fruits for use year round in recipes like this creamy watermelon soup, smoothies, barbeque sauces, and more. Also, if you don’t have lots of freezer space or didn’t plan ahead, you can also purchase frozen chopped watermelon at the market – find it near the frozen veggies and fruit.

This post contains affiliate links. I earn a small commission from purchases made through the links, however the price to you remains the same. Thank you for supporting The Fit Fork.

Creamy Cinnamon-Vanilla Watermelon Soup

Creamy Cinnamon-Vanilla Watermelon soup is a simple and refreshing snack, appetizer or healthy dessert featuring just four ingredients! A great way to use up all the watermelon if you have leftovers from a larger one (or have stored chunks in the freezer)! For more watermelon health benefits and recipes, please visit thefitfork.com

Course: Appetizer, Dessert, entree soup, Snack

Keyword: cinnamon, watermelon, yogurt

Servings: 4 10-ounce servings

Ingredients

4 cups cold seedless watermelon, cut into chunks
1 cup unsweetened plain Greek yogurt I used 2%
1 tsp ground cinnamon
1 tsp vanilla extract

Instructions

Place watermelon in blender, process until smooth. If using frozen watermelon, let it thaw a bit before blending. No need to strain pulp out of watermelon.
Add Greek yogurt, cinnamon and vanilla. Process until incorporated.
Serve cold, divide among four bowls. Approximate serving size is 10-ounces. Sprinkle with a little more cinnamon on top, if desired.

Recipe Notes