Watermelon is one of summer’s most refreshing staples, and for good reason — it’s made of 92 percent water, earning its reputation as the Great Hydrator. Beyond its cooling qualities, watermelon is packed with powerful nutrients. It is the lycopene leader among fresh fruits and vegetables, offering more of this antioxidant than tomatoes. Lycopene may help protect cells from damage linked to heart attacks and cancer.
A 2-cup serving of watermelon contains fewer than 80 calories and provides Vitamins A, B6, and C, along with potassium. Vitamin A supports eye health, while Vitamin B6 helps the body produce neurotransmitters such as serotonin and dopamine. Vitamin C strengthens the immune system, and potassium helps maintain water balance and may reduce muscle cramps.
Choosing a good melon is part art and part science. Look for a smooth, waxy rind, well-rounded ends, and a creamy white underside. Cut melons should have deeply colored flesh and dark seeds. Pale flesh, whitish seeds, or dry; stringy texture indicates immaturity or over ripeness.
Food safety is essential. Wash whole melons before cutting, use clean knives and surfaces, and refrigerate cut melon within two hours. Keep slices chilled until served and discard any cut melon left at room temperature for longer than two hours. Store cut pieces in airtight containers; they will keep quality for up to a week.
Refreshing Watermelon
Lemonade
Nothing says Arkansas summer quite like a cold glass of watermelon lemonade. With watermelon at its peak and temperatures climbing, this simple recipe delivers bright flavor, natural sweetness, and cooling hydration. Each glass has only 50 calories, making it a refreshing choice for all ages.
Servings: 12 Calories: 50 per glass Ingredients:
½ cup granulated sugar ½ cup water 4 cups cubed watermelon, seeds removed 3 cups cold water ½ cup fresh lemon juice 6 cups ice cubes Watermelon or lemon slices for garnish (optional) Directions:
Puree watermelon in a blender until smooth; strain to remove strings or chunks. In a saucepan, bring sugar and ½ cup water to a boil until dissolved. Remove from heat and stir in 3 cups of cold water and lemon juice. Fill 12 glasses with ice. Spoon 2–3 tablespoons of watermelon puree over the ice, then top with lemonade. Garnish if desired and stir gently before serving.
Adapted from a publication by Carla Haley-Hadley, County Extension Agent – Family & Consumer Sciences, U of A Division of Agriculture, Cooperative Extension Service.
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