Simply add watermelon to see resolution results
(Family Features) The start of a new year is the perfect time for new beginnings, including a fresh start on eating healthy. The trick to making this year’s resolution stick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks.
Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions. If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum.
Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth – in moderation of course. Before you take the plunge, think ab
out whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains fiber and water, and packs a wealth of health benefits, in
cluding strong levels of vitamins A, C and B6.
Stay well hydrated. During the cooler winter months, it’s easy to let water consumption slide because you’re not feeling the heat and thirst you do in warmer weather. However, the dry winter air can also be hard on your body, so it’s important to keep that water flowing year-around. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and fiber so you are satisfied on fewer calories while boosting your overall hydration.
Make Water Mouthwatering
A simple infusion of flavor gives water an instant upgrade, whether you’re looking to add some variety to your daily water consumption or you’re hosting an event and want to offer guests a unique and nutritious beverage. Use your favorite herbs and fruits to create one-of-a-kind combinations that provide refreshing rehydration. Try these pairings:
- Watermelon with basil, mint or lime
- Strawberry with lime and basil
- Cucumber and rosemary
- Mixed berries and mint
- Pineapple with coconut
Find more inspiration for health-conscious habits in the new year at watermelon.org.
Island Fruit Salad
- 2 tablespoons water
- 2 tablespoons coconut sugar
- 1/2 lime (1 tablespoon), juiced
- 1 1/2 teaspoons rum extract
- 2 kiwis, peeled and diced
- 1 orange, sectioned and halved
- 2 cups seedless watermelon, chopped
- 2 teaspoons flaked, sweetened coconut
- In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract.
- In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss. Let sit 30 minutes to allow flavors to blend.
- Divide fruit salad into two bowls and sprinkle with coconut.
Watermelon Protein Bites
Recipe courtesy of Anya Shinall of Anya’s Eats
- 1 cup pitted dates, soaked
- purified water
- 1 1/2 cups sprouted watermelon seeds, divided, plus additional for garnish
- 1 tablespoon coconut butter
- 1 cup fresh watermelon, chopped
- 1/8-1/4 cup roughly chopped beets (optional)
- Chop dates in half.
- Place dates in bowl of purified water and soak 1-2 hours.
- Remove dates from water bowl and place them into food processor.
- Pulse a few times then add 1 cup watermelon seeds, coconut butter and watermelon.
- Add chopped beets, if using.
- Blend until well combined, scraping sides of food processor as you go.
- Add remaining watermelon seeds and pulse, leaving some seeds chunky.
- For smoother texture, continue to blend.
- Remove mixture from food processor, place in small bowl and cover, allowing to cool in refrigerator 30 minutes.
- Remove mixture from fridge. With fingertips slightly wet, roll mixture into balls and place on a plate.
- Once done rolling, add watermelon seeds to top.
- Place watermelon bites in freezer 1-2 hours, or until frozen.
Steel-Cut Oats with Watermelon
- 1 cup 1 percent milk, plus additional (optional)
- 1 cup water
- 1/2 cup steel-cut oats
- 3/4 cup diced seedless watermelon
- 2 tablespoons dried tart cherries or cranberries
- 2 tablespoons chopped pecans
- 2 tablespoons maple syrup
- In medium saucepan over high heat, bring 1 cup milk and water to gentle boil. Pour in oats. Stir; return to gentle boil then reduce heat to simmer, stirring occasionally, 20-30 minutes.
- While oats are cooking, in small bowl, combine watermelon, dried fruit, nuts and maple syrup.
- Portion out oats and top with watermelon mixture. Add additional milk, if desired.
- 1 container (8 ounces) lemon nonfat yogurt
- 2 cups cubed, seeded watermelon
- 1 pint fresh strawberries, cleaned and hulled
- 1 medium banana, peeled and sliced
Frozen Smoothie Pops
- Strawberry Shake
- Small paper cups
- Popsicle sticks
- In blender or food processor, process yogurt, watermelon, strawberries and banana until smooth and frothy. Serve immediately.
Frozen Smoothie Pop
- Pour prepared Watermelon Strawberry Shake into small paper cups.
- Freeze, inserting popsicle sticks or plastic spoons when mixture is partially frozen. Or, pour Watermelon Strawberry Shake into ice cream machine.
- Set and enjoy.
(Family Features) Americans thirsting for more energy can refresh their hydration habits by thinking outside the water glass. Some foods - including flavorful, water-rich produce like watermelon - can help hydrate the body as well.
"Sliced, cubed or blended, or even simply juiced, watermelon is a delicious way to increase fluid intake and boost energy," said Elizabeth Somer, a registered dietician and author of several nutrition and wellness books. "Watermelon is 92 percent water, and the perfect ingredient for salads, salsas, smoothies and more."
With a distinctively sweet, refreshing taste, it may be hard to think of watermelon as a nutritious, low-calorie hydration boost. But actually, beyond its high water content, watermelon is loaded with vitamins A and C, potassium and magnesium, fiber and phytonutrients, such as lycopene.
Tips for picking the perfect watermelon
Choosing a good whole watermelon at the store may seem like a challenge, because the thick rind hides the vibrant fruit inside. But actually, making a good pick is as easy as 1, 2, 3.
- 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 its size; 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.
Once you've got your watermelon home, there are dozens of ways to enjoy it, including a wide range of cold, refreshing beverages. One easy way to up your water intake with watermelon is this simple one-ingredient recipe for watermelon juice:
Just cut a seedless watermelon into one-inch chunks with a sharp knife and place in blender. Blend watermelon well until juice is smooth. If you prefer, you can strain the juice to remove the pulp.
For a little extra flavor, try combining watermelon juice with other fruity flavors, as in this Agua Fresca, which blends that natural sweetness of watermelon with lime, a small amount of sugar and water.
Find more ideas to help you sip your way to hydration with mouthwatering inspiration at www.watermelon.org.
- 1 cup finely chopped watermelon
- 7 cups coarsely chopped watermelon
- 6 cups watermelon juice
- 1/2 cup sugar
- 1 large lime, juiced
- 1 serving water (if needed)
- Watermelon wedges
- Mint leaves
- Combine all ingredients, including slices of juiced lime, in large serving pitcher.
- Garnish with watermelon wedges and mint.