Tag Archives: lycopene

Endless Happy Watermelon Days #LivingOnTheWedge + Recipes & Giveaway

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Happy National Watermelon Day from TheFitFork.com

Monday August 3rd,  is National Watermelon Day . . .  well, officially anyway. In my world of #LivingOnTheWedge, I celebrate my favorite fruit every single day that I can – and thankfully, in Texas, we have a really long watermelon season! But, I couldn’t let this specifically mandated day of melon mania disappear without its just and juicy due.  So, I’m hosting a giveaway courtesy of Watermelon.org (see bottom of post to enter) and sharing some fit, flavorful and fantastically creative recipes from my Fitfluential Ambasador friends.

All these smart ladies also tout the fantastic nutritional ways watermelon can support an active lifestyle – I’m talking natural sugars needed to fuel fitness, electrolytes to maintain water balance, and vitamin C to bolster immunity. Plus, did you know watermelon is the lycopene leader among fresh produce?!  Also, some studies are showing that athletes who drink watermelon juice before a hard workout benefit from a lowered heart rate and reduction in next-day muscle soreness thanks to blood vessel dilation and improved circulation cause by the amino acid L-citrulline.  Check out the healthy recipes below and make one today!

These unique watermelon recipes are refreshing, revitalizing and perfect for summer meals and outdoor entertaining.

(recipe descriptions starting at top, moving clockwise)

Watermelon Coconut Rice Bowls - CotterCrunch.comCoconut, Rice and Watermelon Salad Bowls  from CotterCrunch.com: If you’re tired of the same-old, same old -salad, this beauty in a bowl will surely catch your attention. Coconut cream, jasmine rice, watermelon chunks and raisins mingle together in one amazing bowl of nourishment! Light, refreshing, gluten free, and delicious!

 

Beluga Lentil, Watermelon Caprese Salad - UprootFromOregon.comBeluga, Lentil & Watermelon Salad from UprootFromOregon.com: This Beluga Lentil and Watermelon Caprese Salad is an unexpected upgrade from the traditional caprese you might see on an Italian menu – juicy tomatoes, torn mozzarella, and basil leaves are complimented with staying power of protein from black lentils. Oh, and the watermelon . . . swoon!

Sugar Free Watermelon Sorbet - Fitfluential.comSugar Free Watermelon Sorbet (Video) from Fitfluential.com: Check out this video that will lead you through the surprisingly easy steps of making a big dish of frozen watermelon deliciousness – it’s just lightly sweetened with stevia and the natural sugars of watermelon.

 

Rosemary Watermelon LemonadeRosemary Watermelon Lemonade from PlaidandPaleo.com: This tall glass of lemony goodness is uniquely yummy thanks to the use of herbs and ice-cold watermelon. Honey is used as the sweetener to keep every sip free of refined sugars.

 

Watermelon Margarita - Arismenu.comRestaurant Style Watermelon Margaritas from ArisMenu.com: When day’s end need a little happy, this flavor-packed libation will rock your either your socks or sandals off – or both depending on your style!

 

 

Watermelon Gazpachio - PancakeWarriors.comEasy Watermelon Gazpacho from PancakeWarriors.com: Soup in the summer has never been more refreshing than with a chilled bowl of this tomato and cucumber based gazpacho – the secret ingredient is naturally watermelon, and it is absolutely wonderful to the last slurp.

 

Celebrate special summer days with a healthy "cake" made from watermelon!If you need even MORE recipe inspiration, check out my Watermelon Living On The Wedge Pinterest Board or visit the recipe collection at Watermelon.org.

I celebrated MY July birthday with a recipe I created for just for ME! It was a healthy Chocolate Cherry Watermelon “Cake” and I did end up sharing the real deal with family and friends – and the recipe with you. Not only is this cake a show stopper, there is lots of good in every slice with very little guilt!

 

 

Ice Cold Watermelon perfect healthy treat for summer -- only 80 calories per cut and 92 percent water to stay hydrated.

Have you seen the other ways I’ve been celebrating watermelon and #LivingOnTheWedge this summer? To name a few, I hit nearly every watermelon stand and farmer’s truck this side of the Mississippi River, kicked off the warm-weather season with a crazy Watermelon Pool Workout, a CrossFit Style Partner WOD used watermelons every which way imaginable on picnics.

Endless Happy Watermelon Days #LivingOnTheWedge + #Recipes #Giveaway @WatermelonBoard #sponsored

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Giveaway = Watermelon Prize PackEnter my Watermelon Gift and Goodies Giveaway — one lucky reader will get the following prizes to help celebrate watermelons every day of the year —-> -Pool Float (Awesome), Apron, Socks, Scarf, Kitchen Scrubber, Note Pad, Pen, Book and Star Cookie Cutters (for making watermelon stars!).

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Spicy Sweet Watermelon Shrimp Skewer Recipe – Day 3 #LivingOnTheWedge

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grilling watermelon

During the summer, don’t knock on my front door during the dinner hour – just come on through the back gate! If you were an actual neighbor, the amazing aromas wafting over the fence would serve as your not-so-formal invitation to come join me for some fantastic food ready to be pulled off a sizzling grill. Tonight I’m making a mouthwatering meal that is as healthy as it is vibrantly hued – Grilled Watermelon Shrimp Kebabs with Sweet Spicy Glaze.

watermelon kabobs with shrimp

Grilling is my go-to way to prepare healthy recipes for my family and friends. The focus on lean proteins and fresh produce eliminates any need for buttery sauces, breadings and other diet-busters. You’d be surprised at how many foods are great on the grates – fruit is one of my favorite foods to grill! A good sear from the grill caramelizes the natural sugars found in fruit, taking the flavor experience to a “whole-nutha” level. Trust me, the watermelon chunks are insanely good on these fire-kissed kebabs! Yes, you CAN grill watermelon!

summer shrimp and watermelon

Grilled Watermelon Shrimp Kebabs with Sweet Spicy Glaze Recipe

  • 6 cups 1” watermelon cubes (divided)
  • 1 tablespoon red chili sauce (like Sriracha)
  • 1 tablespoon honey
  • 1 tablespoon soy sauce
  • 1 teaspoon minced garlic
  • 1 pound peeled and deveined jumbo shrimp, tails intact
  • 1 large red onion, cut into 1” chunks
  • Sea salt & coarse black pepper, to taste
  • Garnish: fresh cilantro
  1. In a blender, add 2 cups watermelon, honey, soy sauce, minced garlic and any watermelon juice that has pooled in the bowl of your watermelon prep bowl (or substitute a tablespoon of water to get blender going). Puree ingredients until smooth.
  2. Transfer watermelon mixture to small sauce pan and bring to a boil. Reduce heat and simmer on low for approximately 15 minutes, or until mixture has reduced to about ½ remaining. Set aside.
  3. Meanwhile, thread raw shrimp, onion pieces and remaining watermelon cubes onto four 12” metal or soaked bamboo skewers, alternating ingredients (may substitute eight 6” skewers). Season with salt and pepper.
  4. Heat grill or stove-top grill pan to 400 F degrees. Place skewers on grill and cook for approximately 3 – 4 minutes per side, flipping once. Near the end of grilling, use a silicon brush to glaze skewers with the sauce. Remove from grill once shrimp is cooked through and no longer translucent. Watermelon and onions should also have some nice grate marks.
  5. Drizzle with reserved sauce and serve alone, over cilantro rice (pictured) a salad or your choice of side. Serves 4.

Cooks tip:  Double the sauce recipe and save the leftovers in the refrigerator (up to a week) for a salad dressing or to jazz up a milder fish like tilapia.

If this grilled watermelon recipe appeals to you, you’ll also love my Spicy Sesame Salmon on Seared Watermelon.

salmon on watermelon plank

I also love this idea for Flash Grilled Watermelon Cheddar Burgers from Watermelon.org that replaces a juicy grilled watermelon wedge for the tomato slice. It’s a wonderful way to load up on lycopene. Although tomatoes are famous for having an abundance of this powerful antioxidant, bet you didn’t know that watermelon actually has the most concentrated levels of any fruit or veggie!

substitute watermelon for tomato on burgers

If you have a watermelon recipe or tip to share, please post it in the comments. Or, better yet, join my #LivingOnTheWedge Pinterest board.

watermelon prize packPlease come back to visit EVERY DAY this week as I talk about all things deliciously and nutritiously watermelon and don’t forget to enter the giveaway for a great Watermelon Prize Pack. 

The National Watermelon Promotion Board is providing me with compensation to share my love of watermelon. 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.

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Superfoodie: Spicy Sesame Salmon on Seared Watermelon

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jennifer fisher - thefitfork.com - spicy sesame salmon seared watermelon

I love living life on the “wedge.” I’m crazy like that. Watermelon is one of my favorite fruits. Actually, it’s a vegetable related to cucumbers and squash, but don’t tell that to my kids. Everyone in the family agrees that there’s not much that tastes better in the heat of the summer than a big slice of juicy watermelon – the five of us have no problem polishing off a whole melon in one day! A simple and healthy dessert for picnics and pool parties, watermelon can be enjoyed right off the rind or dressed with a little spicy surprise – check out my recipe for Watermelon with Spicy Salsa that was once featured in Better Homes & Gardens.

Last night I decided to add a little sophisticated spin to watermelon and put it on the dinner plate as something other than just a sweet side. My experimenting has been named Spicy Sesame Salmon on Seared Watermelon and it is super delish, especially topped with my favorite fish – salmon. Hey, that’s two superfoods in the same recipe for maximized nutrition!  I served it on a bed of organic red quinoa and broccoli, but you can tweak that to suit your tastes.

Spicy Sesame Salmon on Seared Watermelon Recipe

For Watermelon & Fish:

  • 1 cross section watermelon (1″ thick)
  • 1 tablespoon olive oil
  • Sea salt
  • 2 wild caught salmon filets, skinned

For Sauce:

  • ¼ cup sweet chili sauce
  • 1 teaspoon Sriracha sauce
  • 2 tablespoons soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon dark sesame oil
  • 2 tablespoons toasted sesame seeds

watermelon salmon

Cut watermelon into 2 planks approximately 1” thick, 6” long and 3” wide. Add olive oil to skillet and bring heat to medium high. Add watermelon and sear for approximately 2 minutes on each side, or until watermelon flesh is beginning to caramelize.  Remove from skillet, season with sea salt and set aside until fish is ready.

Keep heat on and add fish to skillet used for watermelon; leave residual juices and oil in there.  Saute for approximately 5 -6 minutes per side until cooked through and fish is lightly browned on the outside, firm and flaky.

In a small bowl, whisk together chile sauce, Sriracha sauce, soy sauce, vinegar, oil and sesame seeds. Pour over fish during last 2 minutes of cooking to glaze salmon and warm up.

To serve, place fish atop seared watermelon plank and spoon extra spicy sesame sauce from pan over the top.*

Serves 2.

love watermelon

More reasons to love watermelon:

Low Calorie: Watermelon is basically free of fat, cholesterol and sodium and has only 80 calories in a 2 cup serving. Plus, with a high water content, along with some fiber, this melon gives you a feeling a fullness that will help curb unhealthy snacking.

Nutrient Rich: An abundance of vitamins and minerals are found in watermelon including Vitamin A (25% DRV), Vitamin B6 (6% DRV), Vitamin C (30% DRV), Thiamine (6% DRV), Magnesium (6% DRV), and Potassium (8% DRV).

Lycopene Leader: Watermelon actually trumps tomatoes when it comes to lycopene, offering up to 20 milligrams in a two-cup serving. Not only does this amazing antioxidant give watermelon its pink-red pigment, it’s an efficient oxygen scavenger that helps to repair cell damage caused from daily living.

Heart Health: Eating six cups of watermelon (not that hard, trust me) increases free arginine which maintains cardiovascular function. Plus, a diet rich in fruits and vegetables, as opposed to a diet filled with bad fats and processed foods has been shown to contribute to longer living.

Hydration: Watermelon is a tasty way to replenish body fluids, plus it is naturally infused with electrolytes.  Because watermelon flesh is comprised of 92% water, eating 1 cup of diced watermelon is the equivalent of drinking 7.36 ounces of water.  Get super hydrated with my recipe for Watermelon Blueberry Nuun Agua Fresca!

Facts come from the National Watermelon Promotion Board.