Watermelon Pizza by Health Coach, Melanie Rathbun, FMCA

With summer comes the joy of plenty of seasonal fruits and vegetables to choose from.  Watermelon is top on the list for summer snack enjoyment and our produce pick for this month.  It’s very hydrating (90-92% of it is water!), which provides electrolytes such as potassium. It’s simple to serve, easy to digest, and most people enjoy its flavor.

The beautiful color of watermelon comes from lycopene, an antioxidant.  Watermelon has more of this wonderful nutrient than any other fruit or vegetable, even tomatoes. The brighter red the better.

Choline is another antioxidant that occurs in watermelon. It contributes to muscle movement, learning and memory, maintaining the structure of cell membranes, the transmission of nerve impulses, and early brain development. We love brain-boosting foods at BWC for Horse Lovers!

Watermelon is also rich in an amino acid called citrulline that may help move blood through your body and can help lower your blood pressure. It has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation, something we should all be focused on.

For healthy eyes, we require vitamin A.  Just one medium slice of watermelon gives you 9-11% of your daily requirement.  The high potassium content is also an added bonus, helping to prevent muscle soreness and reduce recovery time following exercise.

When choosing your watermelon in the grocery store, pick one that’s free of dents, nicks, and bruises. The white spot on the bottom should be yellow as opposed to white. That means that it is ripe.  The watermelon should also feel heavy for its size.  It should have a hollow sound if you thump it.  This indicates that the water and fruit it contains are intact and have a stable structure. Once home, be sure to wash your melon before slicing into it so you don’t transfer outside germs to your food.

With restrictions lifting and gatherings happening again, I wanted to share a fun recipe idea that will “wow” your family and friends, watermelon pizza!  Instead of simply slicing your watermelon as you may have always done, why not mix it up a bit and create something fun?

You could set up a buffet station and have your guests (and kids too!) each create their own. This is a fun way to eat the rainbow of fresh fruits and herbs, along with some probiotic-rich yogurt full of healthy fats for a happy gut. We love pairing it with the healthy fats to help stabilize blood sugar, something especially important for those managing metabolic issues. Skip the dessert and curb those sweet cravings in moderation with some healthy fruit.

Have fun with this, and be sure to let us know what you think!

 

Ingredients (Serves 6):

1 can coconut milk (full fat, refrigerated overnight)
1/4 seedless watermelon (medium)
1/4 cup blueberries
1 peach (sliced)
1/4 cup raspberries
Sliced almonds or nuts of your choice

Directions:

1. Scrape the coconut cream from the top of the can into a large mixing bowl. The cream should have separated from the coconut juice after being refrigerated.
2. Whip the coconut cream with a hand mixer until fluffy, about 5-10 minutes. Place in fridge until ready to use. (Note: it will not be as stiff as dairy whipped cream.)
3. Cut a round slice from the center of your watermelon, about 1 inch thick. Pat dry with paper towel.
4. Spread whipped coconut cream evenly across your watermelon and top with blueberries, raspberries and peach slices. Top with nuts then carefully cut into servings and enjoy immediately.

Other Toppings: Any fruit, fresh herbs, crushed nuts, shredded coconut, hemp hearts, dark chocolate chips, etc

Note: Once sliced, watermelon can be stored for up to five days in the fridge (without toppings).

 

Resources:

https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon

https://www.medicalnewstoday.com/articles/266886#benefits