Watermelon is an all-American favorite for meals and snacks. People can't seem to get enough of the sweet treat, and nutritionists have long appreciated the health benefits of watermelon. In fact, the American Heart Association recently recognized watermelon's nutritional properties by giving it the "heart healthy" seal of approval.

Watermelon is nutritious and delicious! Packed with vitamins and minerals, this Lycopene Leader is a healthy snack that benefits the whole family.

Watermelon is a fruit that packs more than we may think, more in the way of nutritional value that is. Summer may be officially coming to an end soon, but there's still plenty of this popular summer fruit available. Many of us (this included me once upon a time), think that watermelon is high in calories, contains only sugar and water but, this sweet red fruit does pack more than we think! (June Lay, Lifestyle Columnist - HealthNewsDigest.com)

It contains about 90% water, and 50 calories. Approximately 44 of these calories do come from sugar- natural sugar. Sugar is the sole source of fuel for our brain. Watermelon is fat free and is a source of vitamins A, B6, C, and thiamin. Studies have shown that a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene. It contains 40 % more lycopene than raw tomatoes. Red, ripe flesh is the best indicator of the sweetest and most nutritious watermelon, though it's hard to choose the ripest melon when you buy it.

People have loved watermelon throughout the world for centuries. Egyptians grew watermelons more than 5,000 years ago, decorating wall paintings with watermelon. From Egypt, watermelon's popularity grew as traders began selling seeds along Mediterranean trade routes. By the 10th century, watermelon made its way into China and by the 13th century, the Moors introduced watermelon into southern Europe. European colonists and African slaves are credited with bringing watermelon to North America. President Thomas Jefferson grew watermelons in Virginia and boasted they were sweeter than their counterparts in Paris. During the Civil War, the Confederate Army boiled down watermelon as a source of sugar and molasses. Modern varieties of the watermelon are derived from the native African vine Citrullus lanatus (or C. vulgaris).

Mark Twain once said that watermelon was "chief of the world's luxuries, king by the grace of God over all the fruits of the earth. When one has tasted it, he knows what the angels eat."

So, Watermelon definitely packs more than sugar and water. It packs a lot of Lycopene even when it's raw! Want to up your intake of lycopene and not eating spaghetti and meatballs tonight with tomato sauce? Try a cup of fresh sweet red watermelon!

seedless watermelon

A fairly recent development is the seedless watermelon. Most people find the seedless melons to be more convenient. Although so-called "seedless" watermelons have far fewer seeds than the seeded varieties, they generally contain at least a few soft, pale seeds.

Varieties of Watermelon

1. Yellow Watermelon: variety of watermelon that has a yellow colored flesh. This particular type of watermelon has been described as "sweeter" and more "honey" flavored than the more popular red flesh watermelon.

2. Orangeglo: This variety has a very sweet orange pulp, and is a large oblong fruit weighing 9-14kg (20-30 pounds). It has a light green rind with jagged dark green stripes. It takes about 90-100 days from planting to harvest.

3. The Moon and Stars variety of watermelon has been around since at least the 1930s. The rind is purple/black and has many small yellow circles (stars) and one or two large yellow circles (moon). The melon weighs 9-23kg (20-50 pounds). The flesh is pink or red and has brown seeds. The foliage is also spotted. The time from planting to harvest is about 90 days.

4. Cream of Saskatchewan: This variety consists of small round fruits, around 25cm (10 inches) in diameter. It has a quite thin, light green with dark green striped rind, with sweet white flesh and black seeds. It can grow well in cool climates. It was originally brought to Saskatchewan, Canada by Russian immigrants. These melons take 80-85 days from planting to harvest.

5. Melitopolski: This variety has small round fruits roughly 28-30cm (11-12 inches) in diameter. It is an early ripening variety that originated from the Volga River region of Russia, an area known for cultivation of watermelons. The Melitopolski watermelons are seen piled high by vendors in Moscow in summer. This variety takes around 95 days from planting to harvest.

Selection of watermelon

Look the watermelon over. You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents. Lift it up. The watermelon should be heavy for it's size. Watermelon is 92% water, most of the weight is water. Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Store Watermelon on the Warm Side

Compared to most fruits, watermelons need a more "tropical" climate - a thermometer reading of 55° F is ideal. However, whole melons will keep for 7 to 10 days at room temperature. Store them too long, and they'll lose flavor and texture. After cutting, store watermelon in refrigerator for 3-4 days.

Lower Temperatures Cause Chill Injury

After two days at 32° F, watermelons develop an off-flavor, become pitted and lose color. Freezing causes rind to break down and produces a mealy, mushy texture. Once a melon is cut, it should be wrapped and stored at 36° - 39°F.

Removing Seeds

Although a majority of watermelons available are seedless, these instructions will remove seeds quickly and easily: Wash and quarter a whole melon, then cut each quarter into three or four wedges. Cut lengthwise along the seed line with a paring knife, and lift off piece. Using a fork, scrape seeds both from the removed piece and the remaining flesh on the rind.

Watermelon Sorbet

Ingredients:

1/2 cup sugar

4 1/2 cups fresh pureed watermelon pulp, seeds removed. divided*

1/8 teaspoon salt

2 tablespoons freshly squeezed lemon juice or lime juice (your choice)

2 tablespoons Anisette Liqueur

* Puree watermelon in a food processor or blender.

In a medium saucepan over medium-high heat, combine sugar, 1/2 cup watermelon juice, and salt; bring to a boil. Boil 30 to 45 seconds sugar completely dissolves. Remove from heat and let stand approximately 10 minutes. If making ahead, store in refrigerator

To the remaining 4 cups pureed watermelon pulp, add sugar syrup, lemon juice, and Anisette Liqueur; stir until thoroughly blended.

NOTE: The Anisette (or any other type of alcohol) is the secret to a soft sorbet. Alcohol itself does not freeze and adding a little bit keeps the sorbet from doing the same.

Freezer Method - Pour into container, cover, and place mixture in the freezer. When it is semi-solid, mash it up with a fork and refreeze again. When frozen, place in a food processor or blender and process until smooth. Cover and refreeze until serving time.

NOTE: Can be prepared 3 days in advance. Cover and keep frozen.

Watermelon Ice

Ingredients:

1/2 small watermelon, peeled, seeded and cut into 1-inch chunks (about 6 cups)

3 tablespoons confectioner's sugar

1 tablespoon lemon juice

1/4 teaspoon salt

Directions: In covered blender at low speed blend 1-cup of the watermelon chunks with confectioner's sugar, juice and salt until smooth; add remaining watermelon and blend until smooth. Pour into a 9 x 9-inch baking pan; cover with foil or plastic wrap and feeze until partially frozen, about 2 hours. Spoon watermelon mixture into a large, chilled bowl. With mixer at high speed, beat until fluffy. Return mixture to baking pan and freeze until firm, about 1-1/2 hours.

Mix sugar and 3-cups boiling water in a smaller container and stir until sugar is dissolved. Add lemon and orange juices. Remove tea bags and add sugar and juice mixture to tea mixture. Stir to combine. To serve: Remove from freezer and let stand for ten minutes at room temperature for easier scooping.

Nutrition information per serving:

Calories: 48

Fat: 0g

Carbohydrate: 13g

Cholesterol: 0mg

Sodium: 9mg

Calcium: 9mg

Dietary Exchanges: 1/2 Starch/Bread