The Dietitian’s
FOR LIFE
DISH
...for a
Healthy
Lifestyle
Beat the Heat with Watermelon –
for your Health and Hydration!
Debra
Heverling
Registered
Dietitian
MA, RD/LDN
One cup of watermelon has only 46 calories,
and has the most nutrition per calorie of common foods.
That makes it a perfect food if you are trying to control your weight.
Watermelon is also great for hydration.
These thirst quenchers are over 90 percent water.
Not only does watermelon quench your thirst, it may also quench inflammation
that contributes to conditions like asthma, atherosclerosis,
In addition to
diabetes, colon cancer, and arthritis.
its naturally sweet taste,
Watermelon is a delicious, versatile and
watermelon contains
affordable fruit that can be enjoyed on its own,
the following nutrients
as an addition to savory or sweet salads, or even
to benefit your health:
cooked and grilled as a watermelon steak.
•Vitamins A, B6 & C
More recipes
•Thiamin
can be found at:
•Potassium
•Magnesium
•Lycopene
Pork & Watermelon Kabobs
Ingredients:
Directions:
1. Combine sugar, soy sauce, onion, garlic,
• 6 Tbsp brown sugar
lemon juice, olive oil, thyme, and pepper in a
pork
• 6 Tbsp soy sauce
mixing bowl. Pour into a zip-lock bag and add
• 6 Tbsp diced red onion
pieces. Seal bag, mix thoroughly, and refrigerate
• 3 garlic cloves, minced
for at least 1 hour, turning bag on occasion.
de.
• 3 Tbsp lemon juice
2. Remove pork from bag and reserve marina
to 3
• 1 Tbsp olive oil
Thread 5 pork pieces, 4 watermelon cubes, 2
s
• 1/4 tsp ground thyme
zucchini rounds, 2 pineapple chunks, and 3 pepper
on each of 8 skewers, alternating the order.
• dash pepper to taste
• 1 pound Boned, lean pork chop, cut into
3. Heat the grill to medium high.
1” cubes (approximately 38 to 40 pieces) 4. Spray cooking surface and place kebobs
elon
waterm
• 32 (1 inch) cubes
on grill. Grill for 12 to 15 minutes, depending
• 16 - 24 (1/2 inch) zucchini rounds
on grill heat, or until done, turning and basting
• 16 (1 inch) pineapple chunks, fresh or canned frequently with reserved marinade. Garnish with
sesame seeds and chunks of watermelon.
• 24 (1 inch) yellow and/or orange peppers