With
Renata Shiloah M.S., R.D., C.D.N
National Watermelon Day. August 3rd, 2016!
It’s usually dark green and light green on the outside, but is not a vegetable, and red and juicy
on the inside. During the month of August, we celebrate the summer melon, the watermelon.
The watermelon is enjoyed by all ages and is a summertime favorite during the summer
events, such as picnics, beach days and fairs.
What is a watermelon? This vine fruit originated in southern Africa. From there, it spread to
rest of the tropical and subtropical regions. The watermelon has a smooth, deep green or
yellow color thick exterior rind with light-green or gray-colored vertical stripes all over its outer
surface. Inside, its flesh is juicy, pink, red, or yellow with numerous small black seeds
embedded in the middle-third portion of the flesh. The watermelon has a neutral flavor, and its
taste somewhat described as plain-sweet water (light sugar syrup). Its flesh is soft yet crunchy.
Is watermelon healthy? Despite popular belief that watermelon is made up of only water and
sugar, watermelon is actually considered a nutrient-dense food. The watermelon provides a
high amount of vitamins, minerals and antioxidants for a low amount of calories, making for a
tasty guilt-free, low maintenance dessert or snack during this hot summer month.
If you've gotten used to thinking about the juicy flesh at the center of a watermelon as its
only nutrient-rich area, it is time to change your thinking. In a recent study, food scientists
compared the flesh from different parts of a watermelon: flesh from the center, the stem end,
the blossom end (opposite from the stem), and the part nearest to the rind. What they've
discovered were impressive concentrations of phenolic antioxidants, flavonoids, lycopene, and
vitamin C in all of these different areas.
Health benefits of watermelon.
 Rich in electrolytes and water content.
 Very low in calories (just 30 calories per 100 g) and carry minimal fat.
 Excellent source of vitamin A, which is a powerful natural antioxidant.
 Rich in antioxidant flavonoids like lycopene, beta-carotene, lutein, zeaxanthin and
cryptoxanthin.
 Source of phytochemicals like lycopene and carotenoids, to help protect from oxygenfree radicals.
 Good source of potassium. Offering protection against stroke and coronary heart
diseases.
 Contains vitamin B6, B1, vitamin C, and manganese.
 Lest we forget, watermelon is made up of 92% water.
August, 2016
Preparation and serving. To choose a melon, look for one that is heavy for its size, a rind that
is relatively smooth, neither overly shiny nor overly dull, without any cuts or bruises on its
surface which might have occurred during transportation. Wash the whole melon in cold
running water to remove any surface dirt and insecticide/fungicide residues.
Depending upon the size that you desire, watermelon can be sliced, cubed, or scooped
into balls. Fresh watermelon should be eaten as it is, without any additions/seasonings to
experience its delicious, natural sweet taste. Cubes or sections of the melon are a great
addition to fruit salad. The seeds are roasted and eaten as a snack in some Asian countries.
Its rind is used and eaten as a vegetable in some South American countries.
.
Grilled Spicy Watermelon
Ingredients: Recipe makes 12 servings
1 tablespoon lime zest
1/4 cup lime juice
1/4 teaspoon honey (optional)
2 teaspoons garlic
2 teaspoons chili flakes
1 watermelon, medium sized
1 tablespoon fresh chopped cilantro
Preheat grill to high. In bowl, whisk together lime zest, juice, 3 tbsp (45 mL) of the honey, garlic
chili sauce and salt.
Cut watermelon into 1-inch (2.5 cm) thick wedges. Lightly drizzle each side with remaining
honey and place on grill. Grill until just browned, about 2 minutes per side. Place watermelon
slices on a plate and drizzle with lime dressing. Garnish with cilantro.
Nutrition Facts:
115 calories, 1g fat, 4mg sodium, 30g carbohydrates, 3g fiber, 2g protein
August, 2016
Watermelon Raspberry Vinaigrette
Ingredients: Servings vary approximately 50
1 cup cubed seedless watermelon
1/2 cup fresh or frozen raspberries
2 tablespoons honey
1 tablespoon raspberry vinegar
In blender or food processor, process watermelon and raspberries
until liquefied. Add honey and vinegar, pulse until blended. Cover
and store in refrigerator. Shake well before using.
Nutrition Facts:
5 calories, 0.0g fat, >1mg sodium, 1g carbohydrates, >1g fiber, >1g protein
August, 2016
Dear Renata:
I am tired of just eating plain watermelon. How else can I add watermelon into my diet?
SP
Dear SP:
Watermelon is delicious at breakfast, lunch, dinner and in-between. Give your day a healthy
start with a Smoothie. Need to whip up something for the bake sale? Watermelon, Dried Tart
Cherry, Chia Seed Muffins are to the rescue. Get out the grill and try Pork and Watermelon
Kebobs at the neighborhood barbeque. From breakfast to late-night snacks, watermelon is the
perfect match for salty, savory, bitter or spicy.
Dear Renata:
I am clueless as to the way to pick out a good watermelon.
JE
Dear JE:
It's 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. Watermelon is 92% water, 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.
August, 2016
Dear Renata:
I was told not to eat seedless watermelons because they are genetically modified.
KJ
Dear KJ:
More than 300 varieties of watermelon are cultivated in the United States and South America,
where complementary growing seasons provide a year-round supply of watermelon in an array
of shapes, colors and sizes. The classic watermelon comes in a wide range of sizes. (15-45 lb,
round, long, oblong) and contains seeds. The watermelon, due to high demand, the majority of
watermelon cultivars grown today are seedless – and they are getting redder and crisper
thanks to seed breeding advancements. They are not the result of genetic engineering, but
rather hybridization – the crossing of two different types of watermelons. (10-25 lb, round to
oblong).
August, 2016
ONGOING PROGRAMS

Acupressure Group: Tuesday’s 1:30pm – 2:30pm

Weight loss/wellness nutrition Support Group: Wednesday’s 10:00am – 11:30am
*Participants must register for the group. Please contact Renata Shiloah, RD
at 212-227-8401 ext. 159 to register.

Nutrition Therapy: for an appointment, contact Renata Shiloah, RD at 212-227-8401
ext. 159 or make an appointment at the front desk (referral is needed)
“Stay Happy and Healthy in 2016 at Betances Health Center”
For more information please call:
Renata Shiloah MS RD CDN
Betances Health Center
280 Henry Street, NYC 10002
(212) 227-8401 ext. 159
August, 2016