HEALTHY- WHOLESOME & NUTRI-RICH

Watermelon & Summers seem to be indispensable and the mere appearance of its vibrant color and its mouthfeel and crunch is so very mesmerizing that it can keep away many fast foods and give us a feeling of contentment and satisfaction like none else. I often remember those summer times since childhood when watermelon was a must and had to be consumed as an important part of our daily needs and we somehow it was better having it wholesome rather than being juiced up.

It is one of those fruits which are highest in water content and have been with us supplementing our dietary requirements and adding nutritional benefits with its varied offerings which we all must take note of and should try and have as much of it this summer season to beat the heat and keep ourselves hydrated and light.

Let us have a look at the Top 10 Health Benefits of Watermelon:

1. Watermelon is rich in Vitamin A, Vitamin C, Iron and Calcium content.

2. Watermelon has good amounts of folic acid, phosphorus, and potassium to offer us as well.

3. Watermelon is considered to be a good Immunity boosting fruit and it also aids in digestion.

4. Watermelon benefits also include reducing insulin resistance, keeping us hydrated and is low in calories.

5. Watermelon is good for our skin and hair and is also rich in minerals and vitamins.

6. Watermelon helps to cleanse the kidneys and also improves liver functions.

7. Watermelon is also heart-healthy and cures muscle soreness.

8. Watermelon helps us detox the body as well and also helps to relieve acid reflux.

9. Watermelon is also regarded as a mood enhancer and also helps the metabolism of the body.

10. Watermelon prevents cell damage due to free radicals and also reduces risk of cardiovascular diseases.

Here are a couple of recipes with The Wow Some Watermelon for all of us to relish this season:

Recipe-1] WATERMELON DETOX & REFRESHER

Ingredients

Watermelon- 2 cups freshly cut

Water- 2 cups

Cucumber-1/2 no peeled and cut into cubes.

Mint leaves- 12-15 no.

Ginger juice- 1 tbsp.

Lime slices- 3-4 no.

Lime juice- 2 tbsp.

Salt- pink/sea salt/rock salt- ¼ tsp – optional

Fresh basil leaves- 5-6 no.

Method:

1. Prepare all the ingredients for the detox refresher.

2. In a blender jar combine together the fresh watermelon, with cucumber, little water and churn it.

3. Remove in a mixing bowl, add in the ginger juice, lime juice, Mint and basil leaves, a pinch of salt if desired.

4. Mix well and pour into glasses and serve immediately.

5. Have a couple of glasses of this detox refresher and feel fresh and light.

Recipe- 2] WATERMELON SALSA BOWL

Ingredients:

Watermelon- 2 cups fresh cut into small pieces

For the salsa:

Garlic-1 tsp chop

Onions/ spring onions -2 tbsp. chop

Fresh red ripe tomatoes- ½ cup chop.

Fresh basil/spring onion greens/ mint leaves- 2 tbsp. each

Rock salt/ pink salt/ black salt- 1 pinch

Olive oil- 2 tsp

Honey- 1 tsp

Ginger juice-1 tsp

Chopped green chilies- 1 tsp

Crushed black pepper-1/2 tsp

Flax seeds/ melon seeds/ pumpkin seeds-1 tsp

Fresh orange segments-1/4 cup

To serve with-  whole wheat/ multi-grain savoury crackers/nachos/tortilla chips as a snack!

Method:

1. Prepare all the ingredients for the recipe and keep aside.

2. This is an uncooked version of a watermelon salsa as its more nutritious when not cooked.

3. Using a mixing bowl, combine together all the ingredients and give it a good mix, add boiled sweet corn as well if desired for some color and crunch in the salsa, I usually use freshly roasted crushed corn kernels in this one.

4. Check for seasonings, adjust accordingly and chill the salsa until being served, allow a standing time of at least 20 mins before having it.

5. Arrange the savoury crackers/nachos/tortilla chips on a serving platter and spoon in the salsa into a bowl and serve along, add olives, gherkins etc as desired.

Recipe-3] WATERMELON & AVOCADO TOSS SALAD

Ingredients:

Watermelon- 2 cups freshly cut and cubed.

Ripe avocado- 1 no, peeled- stoned and cut into cubed

Iceberg lettuce/ any fresh greens of your choice- 1 cup

Cucumber- ½ cup cubed

Tomatoes-1/4 cup cubed

Dates- 3-4 no, without seeds, cut into pieces

Assorted nuts- 2-3 tbsp.- walnuts/cashews/ almonds/ peanuts.

For the dressing:

Honey- 1 tbsp.

Ginger juice-1 tsp

Lime juice- 2 tbsp.

Mint leaves- 4-5 no.

Melted jaggery- 2 tsp

Flax seeds/ melon seeds- 1 tsp

Olives- black/green- 3-4 no sliced.

Parsley/ coriander- 2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the salad and keep chilled.

2. Just before serving, in a mixing bowl combine together the ingredients for the dressing and mix them well.

3. Arrange the base of the salad greens on a serving salad plate or bowl, place the body of the salad on top and finally drizzle the dressing over and garnish.

4. Serve the salad instantly and enjoy it before or with a light meal for lunch/dinner.

Recipe- 4] NUTTY WATERMELON SUMMER SALAD

Ingredients:

Watermelon- 2 cups freshly cut into cubes

Iceberg or any greens of your choice/purple cabbage- 1 cup

Feta cheese/ cottage cheese- 2-3 tbsp. crumbled

Assorted nuts- 2 -3 tbsp.- pinenuts, peanuts, almonds 

Assorted fresh veggies which can also be added to this salad;

Babycorn, broccoli, carrots, French beans, green or yellow zucchini, asparagus, water chestnuts, boiled lotus stem slices.

For the dressing:

Olive oil-1 tbsp.

Watermelon pulp-1/4 cup

Sweet lime juice/orange segments -2 tbsp.

Melon seeds/ chia seeds-2 tsp

Salt and pepper to taste

Balsamic vinegar/ lime juice- 2 tsp.

Mustard paste-1/2 tsp

Mint and coriander leaves- 2 tbsp.

Date puree-1 tbsp.

Method:

1. Prepare all the ingredients for the salad.

2. In a serving bowl arrange the base of greens of your choice, cabbage, etc.

3. In a mixing bowl combine the dressing ingredients and blend them well.

4. Arrange the body of the salad on the base onto the serving plate and drizzle the dressing over and serve garnished with nuts/seeds/micro-greens etc.