Spotlight on Watermelon
Nothing goes better with a 4th
of July picnic than icy, cold watermelon. It's also good for you.
Watermelon contains no fat or cholesterol, and is an excellent source
of vitamins A, B6 and C and contains fiber, potassium and lycopene. Scientists have found that watermelon
of the health-promoting compound lycopene per serving than any other
fresh fruit or vegetable. Lycopene gives watermelon and tomatoes their
red color and is thought to act as a powerful antioxidant that may help
to reduce the risk of age-related diseases.
as the name implies, is 92% water and 8% sugar. They typically weigh
from 5-50 pounds, with the record topping the scales at a whopping 262
pounds! Because watermelons are so fragile, they cannot be harvested by
machines. Instead workers carefully toss them relay-style from field to
truck. Over 4 billion pounds of watermelon are grown in the United States
alone. Although Americans love their
watermelon, 30 times more watermelon is consumed in China
. We need to get busy!
are usually available all year long, but are most appreciated during
the hotter months. There are all sorts of ideas on how to pick a good
watermelon. After owning a produce market and cutting innumerable
melons, I can confidently state that the best way to tell if you've
picked a good watermelon is to taste
it!!! A good
looking watermelon doesn't always taste as good as it looks and
sometimes a "thuddy" watermelon, which should be overripe and mushy,
a general rule:
the watermelon over. You are looking for a firm, symmetrical watermelon
that is free from bruises, cuts, or soft spots. Lift it up. The watermelon should be heavy for its
it over. The underside of the watermelon should have a creamy, yellow
spot where it sat on the ground and ripened in the sun.
growing a watermelon, it is ripe when the stem separates from the vine
with little pressure.
for a melon with a green stem, if still attached. That indicates that
it was recently picked.
in refrigerator when ripe and serve cold.
Fruits and Veggies
most fruits and vegetables are available year-round since they are
grown in both hemispheres and flown in, most are at their peak during
specific times of the year. Here is a basic guideline. Remember,
though, that anything that looks fresh and you've got a hankering for,
is worth trying.
Snap Peas, Snow Peas,
Strawberries, Vidalia and Florida Sweet Onions
Beets, Bell Peppers,
Blueberries, Broccoli, Brussels
Eggplant, Guava, Honeydew
Raspberries, Summer Squash,
Tomatoes, Watermelons, Zucchini
Belgian Endive, Carrots,
Cranberries, Dates, Dried
Pummelos, Pumpkins, Sweet
Swiss Chard, Turnips, Yams
Nuts, Oranges and Tangerines,
Oil Substitute for Salad Dressings
it's easy to ruin a perfectly health and lovely salad by drowning it in
a high fat or low fat, high fructose corn syrup dressing.
Instead, I use this simple mixture in place of oil in salad dressing
recipes. It really sticks to the lettuce, unlike using water
vinegar as a substitute. I love this oil substitute used with
Good Seasonings Italian Dressing in place of the oil.
- 1 cup water
- 1 tablespoon low-sodium vegetarian
- 2 teaspoons cornstarch
Whisk the broth powder and starch into the cold
water in a small saucepan.
Cook, stirring constantly, until thickened and
Cool and use in a salad dressing, or store
in a covered jar and refrigerate.
went to the store the other day and spent over forty dollars on fruit
alone! Yes, we love our fruit and this seems to be the season
make hay while the sun shines! Watermelons, cantaloupes,
blueberries, strawberries, raspberries, cherries and peaches are the
fruit we use to fill our tummies and please our palettes. I
I could spread it out so that we could enjoy locally grown fruit
equally spaced throughout the year, but unfortunately that's not the
way God designed the world. So instead, vegetables have given
some of their space on our plates to allow us to eat our fill of the
sweet fruits available now. Enjoy the season and let your
buds go wild with the naturally sweet choices available now!
you like to snack? I do. Have you ever considered how our
seemingly small choices add up? Well, let's take a look. It's
late in the afternoon and my tummy is rumbling. What do I
do? A really large crisp apple or a medium sized Mocha latte
frozen drink might sound good. It's only one day and I'm
and don't want to think. But day after day, my choices add
up. What would the difference be between choosing a delicious
apple EVERY day or choosing a Mocha latte drink only three times a
week? A week of apples would be only 500 calories yet 3
drinks would be 3150 calories. An apple for 7 days is 1.4
of fat while the frozen drink is 126 grams of fat. That's
1134 calories of fat each week, of which 972 of them are from saturated
fat. Now, that's in just one week. What happens if
this each week of the year? I would take in 26,000 calories
fresh delicious apples in a year, but over 163,800
calories in mocha
drinks! That's right - and over 50,544 calories of saturated
fat from frozen latte drinks in one
Since it takes 3600 excess calories to put on one pound of excess
weight, that would be the equivalent of over 45 pounds in ONE
year! Even if I could burn that many extra calories in a
would take in over 4,680 mg of cholesterol in that same year.
That's the equivalent of over 865 slices of bacon. Where's
pork? Clearly on my thighs and in my veins! I think
choose the apple! Not only will I be slimmer, but I'll make
bank account fat by saving over 600 dollars! Wow, now I can
afford and look good in that new bathing suit this year!
Low-Fat Frozen Mocha Coffee
cup soymilk (100 calories, 4.3 g fat)
Tbsp Cocoa powder (20 calories, .5 g fat) (more or less to taste)
Tbsp sugar or honey (96 calories, o g fat) (more or less to taste)
Tbsp ground flax seed (40 calories, 3.3 g [good] fat)
spinach (optional) (start with a small amount and add more as you go -
you really can't taste it)
Dash of vanilla (optional)
cups ice, depending on how slushy you like it.
listed, serves 2 drinks.
serving contains about 130 calories, 4 g fat.
all ingredients except ice and mix in Vita-Mix
for 1/2 minute.
ice and blend on high until ice turns to slush. ENJOY!!!