Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.
Is watermelon healthy?
Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.
And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.
“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.
Watermelon basil granita
This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.
Watermelon, tomato and herb salad with feta
Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.
Fresh watermelon fruit smoothie
This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.
Watermelon salad with cucumber, tomato and almonds
This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.
Fruit salad spring rolls
Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.
Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.
Ingredients
No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins
One 6-ounce can unsweetened crushed pineapple, drained
2 tablespoons confectioners’ sugar, optional
Directions
Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.
Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.
Ingredients
Kosher salt 1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods) ½ cup water ¼ cup extra-virgin olive oil 2 small spring onions or 2 large shallots, chopped 2 small spring garlic (whites) or 3 garlic cloves, minced 2 tablespoons Greek yogurt (optional) 12 ounces whole grain pasta, such as linguine, rigatoni or small shells Freshly ground black pepper ¼ cup fresh mint (peppermint preferred), thinly sliced Espelette pepper to taste (optional) Grated Parmigiano Reggiano cheese (optional)
Directions
Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.
Nutritional info (per serving)
Makes 4 servings.
Calories: 554 kcal Total fiber: 12 g Soluble fiber: 0.1 g Protein: 15.5 g Total fat: 16.7 g Saturated fat: 2.0 g Healthy fats: 12.1 g Carbohydrates: 84 g Sugars: 7.7 g Added sugars: 0 g Sodium: 178 mg Potassium: 433 mg Magnesium: 14 mg Calcium: 134 mg
Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.
There’s no spice quite as cozy as cinnamon. Turns out, this kitchen staple can provide a boost not only to your meals, but also to your body.
There’s no spice quite as cozy as cinnamon. As the weather gets colder, it becomes an ever more appealing addition to baked goods and savory dishes alike — and it turns out that this kitchen staple can provide a boost not only to your meals, but also to your body.
The health benefits of cinnamon may surprise you. Studies show that it has anti-inflammatory properties and may help reduce blood sugar and cholesterol. So, why not work this versatile spice into your meal rotation? Here are a few tasty ways to do so.
Dinner thyme
Spices and herbs are the stars of this Baked Cinnamon-Thyme Chicken, with cinnamon providing a sweet nuttiness and thyme bringing an added earthiness. The end result is a healthy, flavorful dish that packs plenty of flavor and health benefits.
Feeling saucy
Looking for an alternative to applesauce? Kiddos and adults alike will gobble up Cinnamon Cranberry Sauce, with its similar texture and bold, red berries. Loaded with vitamins C and E, it’s delightful as a standalone side or atop your turkey.
Autumn-nom-nom
Subtly sweet and buttery, Baked Cinnamon Acorn Squash is a fall treat packed with beta carotene. Eat it as a side dish or snack — either way, it melts in your mouth. It’s also got powerful antioxidants that help your body kick free radicals to the curb.
Loaf around
Gluten-free and surprisingly simple to make, Spiced Sweet Potato Quick Bread combines the cozy flavors of cinnamon, nutmeg and mace. But there’s one ingredient you won’t find in this recipe — sugar.
Soothing sipper
On cold nights, there’s nothing like a hot beverage. Green Tea Infused With Apples & Cinnamon is a brain-healthy choice that’s steeped in flavor. Tea is a great source of potent antioxidants, and cinnamon adds both flavor and antioxidants.
An apple a day
Cinnamon pairs perfectly with all varieties of apples for an autumnal combo that can’t be beaten. Whether you’re seeking a healthy dessert (or breakfast) like Warm Apple Cinnamon Cranberry Crisp, whipping up a quick batch of No-Bake Apple Cinnamon Bites to munch on or looking for a guilt-free snack like Chewy Cinnamon Apple Rings, the opportunities are endlessly delicious.
Go for the gold
Tame inflammation and ease your soul by sipping on Almond Gold Milk with Apricots and Cinnamon, a unique blend of flavors made for soothing inflammation. Try this creamy concoction once, and you’ll want to enjoy it again and again.
Just peachy
Cinnamon for dessert! Get kids involved in making Grilled Peaches with Cinnamon Honey Yogurt Dip, a simple dish made with fresh fruit and a cool dipping sauce. It’s a refreshing, healthy and delicious way to end any meal.
Brownie points
OK, OK, cinnamon isn’t necessarily the standout star of these Fudgy Black Bean Brownies, but the spice is a key component that gives a subtle kick of taste and sweetness to these flourless treats. The black beans add texture but don’t interfere with the chocolate, we promise!
Popper topper
Loaded with fiber and heart-healthy polyphenols, Savory Seasoned Popcorn is one of the healthiest snacks around — and it’s not drowned in butter. Cinnamon makes for a tasty topping that brings antioxidant power and adds hardly any calories.
Filled with healthy fats and fresh ingredients, this dish will leave you feeling satisfied, nourished and ready to embrace your weekend warrior: https://cle.clinic/3BSXeDL
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