What -A - Melon!

Watermelon is not just a summer fruit - it is delicious, nutritious and available year-round.  It is the most-consumed melon in this country followed by cantaloupe  and honeydew and the United States ranks 4th in the cultivation of watermelon. 

 

Forty-four states grow watermelons with Florida, Texas, California, Arizona and Georgia consistently leading the country in production. The United States produces its own watermelon between April and November while the rest of the year it is imported.

Did you know there are approximately 200-300 varieties of watermelon grown in the U.S.  and Mexico?  Of those, about 50 varieties  are popular.  The most common types are usually grouped into the following five categories: Seeded, Seedless, Mini, Yellow, and Orange.

Watermelon is an excellent source of vitamin A and vitamin C.   This refreshing fruit  contains higher levels of lycopene (an antioxidant that protect cells from oxygen-related damage) than any other fresh fruit or vegetable (15 to 20 mg per 2-cup serving).

Watermelon also contains vitamin B6, potassium, thiamine, and magnesium. 

 

Tips On How To Pick A Watermelon:

1. Look the watermelon over.
You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents.

2. Lift it up.
The watermelon should be heavy for it's size. Watermelon is 92% water, most of the weight is water.

3. 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.

Here are some fun and delicious ideas for watermelon:

Watermelon Gazpacho

5 cups diced watermelon

1 cup cucumber (peeled, seeded, diced)
1 red bell pepper (seeded, diced)
1 cup bell pepper (yellow: seeded, diced)
1 jalapeno pepper (seeded, minced)
½ cup diced celery 
1 cup diced red onion
3 tbsp fresh lime juice
2 tbsp red wine vinegar
¼ tsp salt
½ cup crème fraiche ( to garnish)

 

Puree 4 cups watermelon in blender until smooth.
Transfer puree to large bowl.
Add remaining 1 cup diced watermelon & rest of ingredients (except crème fraiche);
Stir to combine.
Cover gazpacho & refrigerate until cold, at least 1 hour & up to 4 hours.
Divide gazpacho among bowls & top with dollop of crème fraîche or sour cream.

 

Watermelon Salsa

4 cup watermelon (chopped and seeded)
2 tbsp lime juice
1 tbsp red onion (finely chopped)
1 tbsp cilantro (minced)
2 tsp jalapenos or chiles (finely chopped)
1/8 tsp salt

In a large bowl, combine all ingredients.

Cover and refrigerate at least one hour before serving.

 

Watermelon De-Lite

1/4 cup pineapple juice
1/4 cup honey
1/4 cup lime juice
2 tablespoons pink salt
1 ½  teaspoons fresh ground ginger
1 (5-pound) watermelon

 

In a large bowl,  combine all ingredients together except for watermelon.
Remove the rind from the watermelon & cut into cubes.
Drizzle with the pineapple mixture and serve.

 

 

 

Adapted from The National Watermelon Board, Paula Deen, Yummly.com, healthjockey

Question of the Week- "Diabetes & Fruits - Which Fruits are High in Sugar?"

The following question was emailed to me by a reader for discussion on this week's blog post, "I was diagnosed as having pre-diabetes earlier this year.  Since then I have completely changed my eating habits and become a vegetarian.  I’ve lost weight but want to lose more.  Can you tell me which fruits have a high sugar content?  I am wondering about apples, raisins, bananas, and strawberries.  I already know I need to avoid orange juice. Thanks for your help!"

Fruits are a great addition to your diet as they are full of important nutrients and fiber. Any fresh/frozen fruit is a fine choice - it is all about portion size!

Here are the key points:

• Stick to fresh fruits as they are full of fiber.  1 serving contains 15g of carbohydrate.  Examples of 1 serving would be a small (4 oz) apple, peach, pear, orange, ~17 grapes, 1 banana (about the size of a dollar bill), 1 1/4 cup of strawberries.  
• Dried fruits are very concentrated in natural sugar and portion size is MUCH LESS -- one serving of carbohydrate is equal to only a ~2 Tablespoons of raisins....
• Skip fruit juices - only 4 oz is equal to 1 serving of carbohydrate and lacks the fibers that whole fruits provide. 
• Eat right with Color!  Choose a variety of fruits - usually the more vibrant the color, the more nutrients it packs!
• Frozen Fruits are a healthy choice if your favorites are out of season.  
• Avoid canned fruits that are packed in any type of syrup.

 Just a tip:  Peaches taste great on the grill - it brings out the natural sweetness of the fruit.  Add cinnamon for an instant treat!

Fruit Profile: Tuscan Cantaloupe!

You may have come across the Tuscan Cantaloupe at your last visit to the local supermarket, specialty store, or farmers' market.  These melons are a bit smaller than the traditional cantaloupe yet full of flavor and full of beneficial nutrients.   

Tuscan Cantaloupes are an excellent source of vitamin A and vitamin C.  They are also high in  folate, and lycopene (a beneficial antioxidant).

Tuscan cantaloupe will keep up to 2 weeks, refrigerated.

How To Choose One:

The Tuscan Cantaloupe's exterior grooves and ridge change color from a dark green to a golden-cream color as they ripen. Choose melons that are heavy for their size, which means they have a small cavity and more fruit.

Dark green grooves indicate a sweet, firm fleshed fruit, while a light green to golden color indicates a softer texture and a richer cantaloupe flavor. 

For 1 Cup of Cantaloupe:

 

Recipe Ideas with Tuscan Cantaloupe:

•Blend diced cantaloupe with water, sugar, & lime juice, then strain, top with seltzer and serve over ice.

•Wrap slices of cantaloupe with prosciutto, drizzle with olive oil & balsamic vinegar and serve as an appetizer.

•Combine diced cantaloupe with arugula, chopped figs, & cooked Israeli Couscous or Trader Joe’s Harvest Grains.  Mix with rice wine vinegar and lime juice for a side salad.

Prepared By: Michelle Rauch
Adapted from http://www.dulcinea.com/products/Tuscan-Style-Cantaloupe.html
& www.specialtyproduce.com

Question of the Week: "Difference between Pre-Diabetes & Diabetes"

The following question was submitted for discussion on this week's blog post, "What is the difference between Pre-Diabetes and Type 2 Diabetes?  Could you tell me the diagnostic criteria for both as well as the treatment?"

Pre-Diabetes is the condition that occurs when one's blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes.   Either condition can be diagnosed by a fasting plasma glucose test ( FPG), or an oral glucose tolerance test (OGTT).  After an overnight fast, a person's blood glucose is measured via an FPG first thing in the morning before eating or consuming a drinking high in glucose for an OGTT.



Using results from the FPG, normal fasting blood glucose is below 100 mg/dl. A person diagnosed with prediabetes will have a fasting blood glucose level between 100 and 125 mg/dl. If blood glucose level is elevated to 126 mg/dl or above, a person would be diagnosed with diabetes.

Using results from the oral glucose tolerance test, normal blood glucose would be below 140 mg/dl 2 hours following the drink. For someone with prediabetes, the 2-hour blood glucose would read between 140 and 199 mg/dl. With diabetes, the 2-hour blood glucose becomes elevated to 200 mg/dl or higher.
Treatment for prediabetes includes:

• Weight loss (approximately 5 - 10% of total body weight) - even a 5 - 10# weight loss will make a big difference!
• Healthy and well balanced diet
• Moderate exercise (i.e. 30 minutes daily/5 days week)

Treatment for diabetes includes all those listed above but may also include medications if the doctor deems it
necessary.  An important difference to make note of is that prediabetes can be reversed while diabetes can not.   For this reason it is important to intervene and make healthful changes as soon as you can with prediabetes so it doesn't progress to a permanent condition.


Source:  American Diabetes Association