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Three delicious watermelon recipes for summer

Looking for a healthy summer treat to bring to your next picnic or barbeque? Look no further! Here are three recipes that are a safe bet to bring to any summer get-together.

 

Watermelon Salsa

3 cups finely diced seedless watermelon

2 jalapeno peppers, seeded and chopped (use less for a milder salsa)

⅓ cup chopped cilantro

¼ cup lime juice

¼ cup minced red onion

¼ teaspoon salt, or to taste

 

Combine watermelon, jalapenos, onion, cilantro, and lime juice in a medium bowl. Stir well and season with salt. This salsa can be served chilled or at room temperature. Festive hint: Serve salsa in a hollowed-out watermelon shell.

 

Nutritional Information

Serving size: ½ cup salsa

Calories: 26

Fat: 0g

Carbohydrates: 6 g

Fiber: 1g

Protein: 1 g

Sodium: 75 mg

Sugar: 4g

 

 

Watermelon Fruit Tart

½ cup low-fat plain yogurt

1 teaspoon honey

¼ teaspoon vanilla extract

2 large round slices watermelon (about 1 inch thick), cut from the center of the melon

⅔ cup sliced strawberries (or your favorite fruit)

½ cup halved blackberries (or your favorite fruit)

2 tablespoons chopped fresh mint leaves if desired

 

Whisk together the yogurt, honey, and vanilla for your base. Spread mixture on the watermelon rounds and then top with your favorite berries. Feel free to add fresh mint for extra garnish and flavor. This crowd-pleasing fruit tart is sure to save everyone lots of calories!

 

Nutritional Information

Serving size: 2 slices

Calories: 64

Fat: 1g

Carbohydrates: 15g

Fiber: 1g

Protein: 2g

Sodium: 13 mg

Sugar: 12g

 

 

 

Watermelon Summer Salad 

Dressing:

3 tablespoons extra-virgin olive oil

3 tablespoons orange juice

1 tablespoon red-wine vinegar

¼ teaspoon salt

Freshly ground pepper, to taste

Salad:

5 ounces lettuce of your choice

4 cups diced seedless watermelon

2 ounces crumbled goat or feta cheese (based on your preference)

¼ cup thinly sliced red onion

½ cup chopped or slivered nuts (your choice of hazelnuts, almonds, pecans, walnuts)

 

Assemble salad ingredients. Whisk together dressing ingredients and drizzle over the watermelon salad or serve on the side. Ta-da! You have a colorful and delicious summer go-to dish.

 Bring this to a picnic, have as a tasty lunch, or serve as a side salad for dinner! You can always add chicken breast for added protein.

 

Nutritional Information

  • Serving size: 2 cups
  • Calories: 227
  • Fat: 18g
  • Carbohydrates: 13g
  • Fiber: 2g
  • Protein: 6g
  • Sodium: 192mg
  • Sugars: 9g

 

 

References

http://www.eatingwell.com/recipe/249003/watermelon-goat-cheese-salad-with-citrus-vinaigrette/

http://www.eatingwell.com/recipe/254624/watermelon-fruit-pizza/

http://www.eatingwell.com/recipe/249004/watermelon-salsa/