The watermelon, otherwise known as Citrullus lanatus (1), is a healthy and delicious fruit that is consumed throughout the world. Historians suggest that the harvesting of the fruit began 5000 years ago in Egypt, and later spread to other parts of the world.
The fruit possesses many health benefits owing to the numerous nutrients it contains. Watermelons are rich in water, vitamin C, vitamin A, vitamin B1 and B6, potassium, magnesium, flavonoids, lycopene, citrulline, and dietary fiber (1).
Previously, it was believed that tomatoes contained the highest amount of lycopene. However, recent research points to the fact that watermelons contain more lycopene than tomatoes, making them the most important source of the carotenoid.
It is also important to note that scientists consider watermelons as low caloric foods because they contain low amounts of calories.
The following are some of the health benefits of watermelons, as well as five delicious and healthy watermelon recipes.
- 1 1. Watermelons contain significant amounts of water
- 2 2. Watermelons can prevent oxidative stress
- 3 3. Watermelons can help prevent cardiovascular complications
- 4 4. Watermelons can assist in cancer prevention and management
- 5 5. Watermelons are effective in the prevention and management of diabetes mellitus
- 6 6. Watermelons can help in the prevention of eye diseases
- 7 7. Watermelons can help improve brain health and function
- 8 8. Watermelons are good for the skin and the hair
- 9 9. Watermelons are important in promoting healthy digestion
- 10 10. Watermelons can help promote bone health
- 11 11. Watermelons can help in relieving different types of pain
- 12 12. Watermelons can help support and maintain healthy pregnancies
- 13 13. Watermelons can help improve wound healing
- 14 14. Watermelons can assist in promoting respiratory function
- 15 15. Watermelons can help relieve muscle soreness
- 16 Tasty and Healthy Watermelon Recipes
1. Watermelons contain significant amounts of water
Watermelons contain 92% water (1), which makes these fruits excellent at promoting hydration. Eating foods and fruits containing high levels of water such as watermelon can help prevent dehydration.
Hydration is important in the maintenance of normal body functions. For instance, hydration is essential when it comes to assisting the body in thermoregulation (2). This is the process of controlling the core temperature of the body.
Hydration is also essential in improving physical performance. Studies have shown that individuals experiencing dehydration have decreased levels of physical performance, owing to poor thermoregulation, an increased sense of effort, an increase in fatigue, as well as a decrease in motivation (2, 3, 4).
Studies have also shown that dehydration has negative effects on the cardiovascular, and central nervous systems (4). Lack of water will also affect the integral metabolic functions occurring in the body (4).
Other studies have definitively shown that dehydration affects cognition and its functions that include memory, attention, and alertness in people of different ages (2, 5, 6). People who suffer from dehydration will often experience lapses in memory, as well as difficulty in paying attention.
Scientists have also shown that dehydration is a contributory factor in the development of delirium and dementia as one grows older (2, 7).
Furthermore, water plays an essential role in the gastrointestinal function, and individuals who suffer from constipation, are usually told to increase their water intake. This is because dehydration is a risk factor for constipation (2, 8).
Moreover, water is essential in promoting healthy kidney function (2), as well as the prevention of headaches (2, 9).
The high water content in watermelons makes the fruits ideal in preventing heat exhaustion and heat stroke among other heat-related diseases (10).
Bottom Line: Watermelons contain 96% of water, which is essential in ensuring that the body is properly hydrated. Hydration helps prevent heat exhaustion, improve gastrointestinal function, prevent cognitive decline, improve cognitive function, and improve physical performance.
2. Watermelons can prevent oxidative stress
Studies have also shown that an increase in intake of water can help bring under control the oxidative stress caused by dehydration and physical performance (2, 11). Thus, consumption of dietary sources rich in water such as watermelons can help reduce oxidative stress after exercise.
Watermelons are also a rich source of lycopene, a carotenoid known for its ability to scavenge free radicals, thus inhibiting and reducing oxidative stress (1). Excessive oxidative stress is the main contributory factor when it comes to a multitude of diseases such as heart problems, and diabetes.
Watermelons also contain Cucurbitacin E, which studies have shown possess free radical scavenging properties (12). This means that the nutrient is effective in reducing oxidative stress.
These fruits also contain beta-carotene, which is converted into vitamin A in the body. Beta-carotene has been proven to have antioxidant properties thereby diminishing oxidative stress in the body (13).
Watermelons also contain vitamin C (ascorbic acid), which is one of the most effective antioxidant compounds known to man (13, 14). Its antioxidant properties help protect DNA, and the other essential molecules in the body from the damage caused by free radicals.
Bottom Line: Watermelons contain several antioxidants such as vitamin C, beta-carotene, Cucurbitacin E, lycopene, and water, all of which help diminish the levels of oxidative stress in the body.
3. Watermelons can help prevent cardiovascular complications
Water is integral in promoting a healthy cardiovascular system because it plays an important part in the regulation of heart rate, blood pressure, and blood volume (2). Thus, consuming dietary sources that contain high levels of water such as watermelons helps improve the health of the cardiovascular system.
Lycopene, one of the most important nutrients in watermelons, helps prevent lipid peroxidation, which is a contributory factor in hypercholesterolemia (1). Hypercholesterolemia is one of the leading causes of atherosclerosis, and other cardiovascular malfunctions (15).
One study showed that high levels of lycopene in the bloodstream can help prevent metabolic syndrome, which is a combination of factors that result in cardiovascular complications (16). In addition, the same study demonstrated that high levels of the carotenoid can help lower the risk of mortality as a result of metabolic syndrome.
Watermelons also contain citrulline, an amino acid that is known to reduce total and LPL lipid concentrations in patients with obesity and diabetes mellitus (17). High lipid concentration (hypercholesterolemia) is a risk factor for the development of cardiovascular complications.
Citrulline is also effective in preventing endothelial dysfunction (17), a condition that often leads to high blood pressure, atherosclerosis, and coronary heart disease.
In addition, an increase in the amino acid citrulline intake results in an increase in arginine. This is because citrulline is converted to arginine in the body. Arginine is essential in regulating blood flow in the body, as well as vasodilation (18, 19).
Studies have also shown that arginine, the converted equivalent of citrulline, can help decrease the diastolic and systolic pressures of individuals who suffer from different types of hypertension (20).
Furthermore, dietary intake of beta-carotene, among other carotenoids, has been shown to reduce the chances of individuals developing metabolic syndrome (23). The carotenoid is also effective in protecting against stroke and heart disease owing to its antioxidant properties (24).
Thiamine (vitamin B1) is also found in watermelons, and its deficiency results in wet beriberi, a disease that impairs the function of the cardiovascular system (25).
Watermelons also contain pantothenic acid (vitamin B5), which studies indicate can help reduce the levels of LDL cholesterol through its derivative, pantothenic acid (26).
Watermelons contain significant amounts of magnesium and potassium, and studies conclusively show that the minerals help lower the risk of hypertension, a disease that often leads to cardiovascular complications (27, 28, 29).
Several studies have demonstrated that higher levels of magnesium in the blood stream resulted in lower risk of the study subjects developing coronary heart disease or thrombosis ( 28, 30).
The fiber contained in watermelons is also effective in lowering total cholesterol levels in the blood, reducing blood pressure, and prevention of cardiovascular issues such as coronary heart disease (27, 31).
Bottom Line: Watermelons contain magnesium, potassium, citrulline, fiber, water, beta-carotene, thiamine, lycopene, and vitamin C, and these nutrients are effective in reducing the risk of developing cardiovascular diseases.
4. Watermelons can assist in cancer prevention and management
Watermelons can help in the fight against cancer owing to their high content of lycopene. This nutrient has been shown to prevent secondary growth of tumors as well as DNA mutation, thus preventing the spread of cancer (1).
Numerous studies have indicated that lycopene plays an integral role against different types of cancer that include cancer of the aerodigestive tract, colorectal cancer, oral cancer, prostate cancer, pancreas and stomach cancers (1, 32, 33, 34, 35, 36).
One study demonstrated that lycopene prevented the spread of breast cancer cells (1, 37, 38), while other studies have shown that lycopene-rich foods decrease the risk of cervical cancer in women (1).
Cucurbitacin E, another nutrient found in watermelons, has been proven effective in inducing the death of different types of cancer cells that include colon, brain, breast, prostate, and lung cancer cells (12).
In addition, studies have shown that the combination of Cucurbitacin E with anti-cancer medication significantly diminishes the size and weight of tumors, as well as creates a toxic environment that impedes the survival of tumor cells (12).
Scientists have also discovered that alkaline foods such as watermelon can help improve the effectiveness of chemotherapy and other cancer treatment methods (43).
Mounting evidence demonstrates that dietary fiber such as that found in watermelons can help reduce the risk of several types of cancer (31).
Bottom Line: owing to the significant amounts of lycopene, Cucurbitacin E, fiber, and beta-carotene in watermelons, as well as their alkaline nature, watermelons are effective in the prevention and treatment of major cancers.
5. Watermelons are effective in the prevention and management of diabetes mellitus
Watermelons contain citrulline, and one animal study showed that this nutrient is effective in the improvement of glycemic control and inhibiting vascular dysfunction thereby helping in the management of diabetes mellitus (17).
Watermelons contain citrulline, which is converted to arginine in the body. Studies have shown that low levels of arginine are common in individuals with diabetes. Thus, it is believed that an increase in arginine in the body can help enhance endothelial function in individuals suffering from diabetes (44).
In addition, one study showed that an increase in the amino acid can help improve insulin sensitivity in individuals suffering from diabetes mellitus (20).
Another study demonstrated that arginine (converted state of citrulline) can help prevent lipid peroxidation, which is known to cause the long-term effects of diabetes (45).
One particular study showed that an increase in dietary intake of beta-carotene, a constituent nutrient in watermelons, is effective in reducing the risk of developing diabetes (46).
Watermelons also contain magnesium, and scientists have discovered that there is an inverse relationship between magnesium intake and the risk of developing diabetes mellitus (47).
In addition, magnesium supplementation is effective in improving the handling of glucose in elderly patients with advanced diabetes (48).
Potassium, another mineral abundantly found in watermelons, is effective in improving glucose intolerance, and potassium depletion often results in hyperglycemia (49).
Bottom Line: watermelons contain a host of nutrients such as fiber, magnesium, potassium, lycopene, citrulline, and beta-carotene, that can help minimize the risk and potential damage of diabetes mellitus.
6. Watermelons can help in the prevention of eye diseases
The carotenoids found in watermelons can help reduce and postpone macular degeneration. For instance, studies have shown that individuals with low levels of lycopene are at a higher risk of suffering from macular degenerative diseases (1, 14).
Another study demonstrated that the anti-inflammatory as well as anti-oxidant properties of lycopene were essential in delaying age related macular degeneration (52).
One study also found that lycopene was effective in delaying and preventing the development of cataracts owing to its antioxidant characteristics (53).
Vitamin C, another nutrient found in watermelons, protects the eye through its antioxidant properties (14, 54). In addition, it has been observed that vitamin C helps activate other antioxidants in the eye such as vitamin E (54).
Conclusive studies have shown that beta-carotene, and vitamin C, both found in watermelons, can significantly reduce the chances of individuals developing age-related macular degeneration (14, 55).
Vitamin A is also present in watermelons, and it is essential in the proper and healthy functioning of the eye. For instance, the vitamin is essential in developing the surface tissues of the eye (55).
Studies have also shown that vitamin A deficiency especially in children results in ulcers of the cornea, night blindness, as well as scarring of the cornea (56).
Bottom Line: Watermelons can help prevent age related macular disease, as well as cataracts owing to its high content of beta-carotene, vitamin C, and lycopene.
7. Watermelons can help improve brain health and function
Watermelons can help improve the health of the brain owing to its high content of lycopene. One study showed that lycopene was effective in postponing the development of Alzheimer’s disease (57).
In addition, studies have also shown that lycopene prevents mitochondrial mutations in the brain caused by oxidative stress in patients with AD (58). Thus, the carotenoid can help prevent continual brain cell damage and degradation caused by AD.
Another study indicated that lycopene can be effective in the prevention epileptic seizures (59). The same study also showed that the carotenoid was also effective in repairing the damage in the brain caused by past seizures.
Moreover, lycopene has been proven to prevent cognitive impairment such as learning, memory, and attention problems in individuals who consume high-fat diets (60).
Watermelons also contain the amino acid citrulline, which is converted to arginine in the body. One study showed that arginine can help improve cognitive function in patients suffering from dementia, because of its ability to decrease lipid peroxidation (20).
One study also demonstrated that arginine could help protect individuals from age-related degenerative diseases especially Alzheimer’s disease (61).
Arginine is also effective in improving the memory function, and that a deficiency of the amino acid is positively correlated to learning difficulties (20).
Furthermore, a study done three years ago demonstrated that Cucurbitacin E, a nutrient found in watermelons, reduces brain cell death caused by Parkinson’s disease, and also shows protective effects against the disease (62)
Beta-carotene, a carotenoid found in watermelons, has been identified as instrumental in slowing down the progression of cognitive decline especially in the long term (63).
Watermelons also contain thiamin (vitamin B1), which studies show is effective in enhancing cognitive function in individuals with Parkinson and Alzheimer’s diseases (64).
Several studies have also shown that a deficiency in vitamin B1 results in a number of brain disorders that include dry beriberi and Wernicke-Korsakoff syndrome (25).
Thiamine is also essential in the formation of neurons and neurotransmitters, as well as in the synthesis of nucleic acids, fatty acids, and steroids in the brain (64).
Watermelons also contain vitamin B6 and B5, which are essential in the production of different neurotransmitters, and hormones in the brain (65). Both these vitamins play an essential role in the structure of the brain, as well as its function.
Deficiency in vitamin B6 is evidenced by trouble sleeping, and lack of control of hormone production and excretion. In addition, deficiency in this vitamin significantly contributes to inflammation that paves way for serious brain disorders such as cognitive decline and dementia (65).
Bottom Line: Watermelons contain essential carotenoids and vitamins that studies prove are essential in improving cognitive function, and decreasing the risk of age related cognitive decline.
8. Watermelons are good for the skin and the hair
Due to their high water content, watermelons are important for maintaining healthy skin and hair. Adequate intake of water helps improve and maintain the resiliency, and elasticity of the skin (2). Dehydration results in the loss of skin turgidity (2, 66).
Watermelons also contain beta-carotene, which is converted to vitamin A in the body. Studies have proven that beta-carotene acts as a photo protector, and helps prevent redness on the skin caused by UV light (67).
Studies have also shown that lycopene, and beta-carotene, both found in watermelons, can prevent sunburns in individuals (67).
One study showed that vitamin A was effective in reducing the fine wrinkles associated with age (68). The study concluded that aged skin that is treated with vitamin A is able to withstand injuries and ulcers, as well as have a youthful appearance.
Watermelons also contain biotin (vitamin B7), which is essential in keeping the skin, nails, and hair looking attractive and youthful, as well as in the treatment of hair loss (67). Studies show that alopecia goes hand in hand with a deficiency in biotin.
Vitamin C, another constituent nutrient of watermelons, is important in the formation of collagen, the main structural component of the skin (67).
Studies also suggest that vitamin C is effective in promoting hair growth by stimulating the cells responsible for growth of the hair follicles (69).
Bottom Line: Watermelons are rich in vitamin C, vitamin B, beta-carotene, water, and lycopene, all of which are essential in promoting proper skin and hair health.
9. Watermelons are important in promoting healthy digestion
Watermelons contain significantly high amounts of water, which is essential in preventing digestion problems such as constipation, and diarrhea (2, 8).
Several studies have shown that citrulline, and consequently, its converted form arginine are essential in protecting the gut from ulcers (20). This is because the amino acid increases blood flow to the gut.
In addition, it is believed that the amino acid can actually accelerate the healing of ulcers, as well as repair any consequent damage caused by the presence of gastric ulcers (20, 70).
Watermelons are also sources of fiber, which studies show is effective in improving the health and function of the gastrointestinal function (31).
Fiber is especially effective in improving a number of gastrointestinal conditions that include constipation, ulcers, gastroesophageal reflux disease (GERD), and diarrhea (71).
Bottom Line: Owing to their high content of fiber, water, and citrulline, watermelons are ideal fruits for improving digestion.
10. Watermelons can help promote bone health
One study showed that lycopene, a carotenoid found in high quantities in water melons, helped improve bone health in postmenopausal women, and reduced the chances of osteoporosis (72).
Another study showed that lycopene decreases oxidative stress in the bone structure, which, if left unchecked, causes the bones to become brittle and weak (73). The study also showed that the nutrient helps restore the health of the bones by slowing down the death of healthy bone cells.
Scientists have also found that lycopene suppresses bone resorption, thereby limiting the amount of bones lost as we age (74).
Due to their high magnesium content, watermelons can help improve the mineral density of bones, and help prevent osteoporosis (75).
Studies have also indicated that a magnesium deficiency significantly contributes to a decrease in bone strength and volume, as well as impeded bone development (76, 77, 78, 79). In addition, a deficiency leads to an increase in calcium movement from the bones into the blood, depleting bones of their much needed calcium reserves.
Another mineral found in watermelons is potassium, and research shows that the mineral possesses protective properties against bone loss that is related to age (29, 80).
Bottom Line: Watermelons contain magnesium, potassium, and lycopene, all of which significantly contribute to healthy bones and reduce the risk of osteoporosis.
11. Watermelons can help in relieving different types of pain
Neuropathic pain is a pain condition caused by nerve, and consequently soft tissue damage. One study showed that lycopene, one of the carotenoids found in watermelons, had the ability to inhibit pain, thereby alleviating chronic pain in individuals suffering from neuropathy (81).
In addition, watermelons contain magnesium, which is proving to be a promising pain reliever. One study showed that an increase in magnesium intake helped relieve migraines and pain associated with menstruation (82).
Watermelons are also rich in alkaline minerals, and studies have shown that such minerals help in the alleviation of chronic back pain (86).
Bottom Line: Watermelons are alkaline, and they contain magnesium, and lycopene, which makes them effective in pain management.
12. Watermelons can help support and maintain healthy pregnancies
Owing to their high content of beta-carotene, watermelons are essential in promoting healthy pregnancies. One study conducted in Nepal demonstrated that night blindness in pregnant women increased risk of infection and mortality, and that increase in beta-carotene intake eradicated these risks by improving night blindness (87).
Another study showed that higher intake of beta-carotene, and vitamin A reduced night blindness, nausea, and dizziness during the latter stages of pregnancies (88).
The same study showed that an increase in dietary and supplemental intake of vitamin A can significantly reduce the duration of labor (88).
Beta-carotene is also effective in reducing the mother’s fever after giving birth (88).
Vitamin A, formed through the synthesis of beta-carotene, is essential to reproduction as well as proper development of the embryo (89).
Animal studies have shown that a deficiency in biotin, one of the vitamins found in watermelons, during pregnancy results in malformations in the offspring, as well as an increased risk in mortality of the offspring (90). It is believed that similar results can be observed in biotin deficient pregnant women.
Watermelons are also excellent dietary sources of magnesium for pregnant women. Studies have shown that the mineral is efficient at preventing and/or lowering pre-eclampsia in pregnant women, thereby reducing the risk of maternal death as a result of the condition (91).
Bottom Line: Watermelons contain magnesium, beta-carotene, and vitamin A, nutrients that have demonstrated positive effects on pregnancy, and the health of the mothers and infants.
13. Watermelons can help improve wound healing
Watermelons contain the amino acid citrulline, the precursor of arginine, and studies show that this amino acid has an integral role to play in every stage of wound healing (20).
Watermelons contain pantothenic acid, which research shows helps accelerate wound healing, especially after surgery (92).
According to volumes of scientific research, vitamin C is involved in every stage of wound healing (93). A deficiency in vitamin C is responsible for inhibiting the production of collagen, and consequently, the formation of scars.
Bottom Line: Citrulline, pantothenic acid, and vitamin C are effective in promoting wound healing, and these nutrients are found in abundance in watermelons.
14. Watermelons can assist in promoting respiratory function
Owing to their high content of beta-carotene, watermelons can help improve the function of the respiratory system. One study showed that consumption of fresh fruits especially those rich in beta carotene, vitamin A and C such as watermelons, reduced wheezing, shortness of breath, and phlegm production (94).
Studies show that vitamin C is especially effective in protecting the airways in individuals with exercise-induced asthma (95).
Bottom Line: Watermelons contain significant amounts of vitamin C and beta-carotene, nutrients that are effective in promoting a healthy respiratory function.
15. Watermelons can help relieve muscle soreness
Watermelons contain the amino acid, citrulline, which studies show is important in relieving
muscle soreness (96). Thus, scientists recommend watermelon juice to athletes who are more
prone to muscle soreness.
In addition, citrulline is also effective in removing lactic acid from the muscles, which helps improve muscle soreness and physical performance (96).
Furthermore, citrulline, as a precursor to arginine, is effective in inhibiting the inflammation that leads to Duchenne muscular dystrophy (97). In addition, the amino acid is effective in improving muscle regeneration in individuals with DMD.
Bottom Line: Watermelons can help in relieving muscle soreness after physical activities, as well as reduce and reverse the damage caused by Duchenne muscular dystrophy.
Tasty and Healthy Watermelon Recipes
1. Watermelon Salsa
This watermelon salsa is ideal for individuals with diabetes, cardiovascular issues, as well as those who are on a gluten-free diet. It is low on sodium, calories, fat, and carbohydrates. The salsa recipe serves eight individuals. This is easy to prepare salsa only takes twenty minutes to prepare (98).
3 cups of watermelon (diced)
¼ teaspoon of salt
¼ cup of red onion (minced)
2 minced jalapeno peppers
¼ cup of lime juice
½ a bunch of cilantro (chopped)
Mix the cilantro, watermelon, jalapenos, lime juice, and the minced red onions in an appropriately sized bowl. Stir these ingredients well, as you season the mixture with salt.
If you want to make the salsa spicier, then add the seeds of the jalapeno peppers, as these are the
spiciest part of the pepper. The salsa is best served alongside grilled chicken or pork.
2. Watermelon-Prosciutto Salad
This watermelon recipe is packed with all the nutritional goodness of watermelons, and peanuts, with the delicious taste of the prosciutto, mint and scallions (99). The meal is low in saturated fats, and sodium, making it ideal for individuals on a low-sodium diet.
3 pounds of watermelon
Salt and pepper to taste
¼ cup of chopped peanuts
¼ pound of prosciutto (thinly sliced)
4 sliced scallion
6 radishes, sliced into quarters
¼ cup of torn mint leaves
2 tablespoons of lime juice
1 tablespoon of extra-virgin olive oil
Pre-heat the oven to 200 degrees Celsius. place the slices of the cured ham on a baking sheet, and put them in the oven. Let them bake for approximately 10 minutes, or until they become crisp, remove them, and let them rest.
Remove and discard the rind from the watermelons. Carefully cut the meat of the watermelons into small triangles. Place the triangular watermelon pieces in a dish, and pour the radishes over the watermelon pieces.
Next, scatter the peanuts, mint, and the scallions over the watermelon-radishes mixture, and stir carefully without breaking the triangular watermelon pieces. Drizzle the extra-virgin olive oil and the lime juice over the mixture, and then season with the pepper and the salt.
Finally, cut the baked cured ham into small pieces and sprinkle over the watermelon salad. Serve alone or as an accompaniment to the main meal.
3. Watermelon-shrimp salad
This is the perfect summer salad to be enjoyed with friends and family during the hot summers (100). The salad has no cholesterol, and contains relatively small amounts of calories, sodium, saturated fat, and sugar. In addition, the salad is packed with fiber, which is important for a healthy digestive system. The salad takes thirty minutes to prepare, and can serve a party of six.
16 ounces of frozen shrimp
4 cups of chopped watermelon
The juice of 1 lime
½ cup of chopped cilantro leaves
1 teaspoon of honey
1 sliced onion
3 tablespoons of olive oil
¾ teaspoon of salt
2 chopped avocados
¼ teaspoon of black pepper
If you have purchased frozen shrimp, thaw it, and then place the pieces in a shallow bowl. Run cold water over the pieces of shrimp for approximately five minutes (101). When the pieces become easy to bend, then they have completely thawed.
Place some butter on a skillet, and warm it over medium heat, and ensure that the entire pan is coated with the butter.
Once the oil is hot, add the shrimp, and let them sizzle for some seconds. Proceed to add some salt to the shrimp, and sauté the pieces of shrimp until they become opaque and pink. This should take nearly five minutes, after which you should remove from the pan and set aside to cool. Freeze the shrimps overnight.
The following morning, thaw the cooked shrimps under cold water as described in step 1. Once thawed, place the shrimps in a large serving bowl. Pour the watermelons, chopped avocados, chopped jalapenos, and the onions over the shrimps, and mix thoroughly.
In another bowl, mix the pepper, oil, lime juice, salt, and honey thoroughly until a fine mixture develops. Pour this mixture over the watermelon-shrimp salad, and toss. Add the cilantro, and continue to toss. Set the salad aside for ten minutes, and then serve.
4. Watermelon and feta bites
This recipe is ideal for celebrations such as Christmas or New Year’s Eve. The snack takes approximately 36 minutes to prepare, and it is an amazing combination of watermelon, feta, pistachios and mint (102).
A kilogram of watermelon
120 g of feta
¼ teaspoon of black pepper (cracked)
½ cup of pistachio kernels
¼ cup of mint leaves
¼ teaspoon of sea salt
½ teaspoon of lemon rind (grated)
Peel the watermelon, deseed it and then cut into 30-36 cubes. Set the watermelon aside to be used later.
Place a small skillet over medium heat, and allow it to become hot. Pour in the pistachios, and allow them to cook for five minutes, or until they turn a golden brown hue. Ensure that you stir constantly to prevent the kernels from sticking to the bottom of the pan.
Once they have turned golden brown, remove from heat and put them in a bowl, allowing them to cool over a five minute period.
Combine the cooked pistachios, salt, rind, and pepper in a food processor. Process the mixture until all the ingredients are finely chopped. Put the mixture in a small bowl.
Cut the feta into 2 cm wide and 5mm thick slices. Place a cube of watermelon on an appropriate plate. Place a mint leaf on top of the watermelon cube, and then top with a piece of feta. Pierce the stack with a toothpick, and place on a serving dish. Do the same thing to the remainder of the watermelon and feta pieces. Serve alongside the pistachio mixture.
5. Lamb with watermelon and coriander salad
This recipe is rich in flavor and nutritional goodness. The meal is easy to cook, and usually takes approximately 35 minutes to prepare and cook. In addition, it is enough to serve four people adequately (103).
500 g of peeled watermelon
8 lamb chops
1 sliced red chilli
1/3 cup of teriyaki marinade
2 thinly sliced onions
½ teaspoon of combined spices
1 cup of coriander leaves
1 tablespoon of soy sauce
60g of baby spinach
2 teaspoons of fish sauce
1 teaspoon of brown sugar
1 tablespoon of wine vinegar
1 teaspoon of sesame oil
2 crushed garlic cloves
Heat a barbecue grill over medium-high heat. Put the marinade, mixed spices, and the crushed garlic cloves in a bowl and mix well. Put the lamb chops (one at a time) in the bowl, and coat them on each side.
Place the marinated lamb chops on the hot barbecue grill, and cook each side for at least 4 minutes or more depending on how you like your meat cooked. Put the grilled lamb chops on a plate, place foil over them, and allow them to cool.
As they cool, thoroughly mix the sugar, soy sauce, wine vinegar, olive oil, and the fish sauce in a small bowl. Ensure that the mixture is smooth after you complete the whisking process.
Cut the watermelon into 3 cm pieces. Divide the pieces and the spinach on the plates you will use to serve the guests. Pour some soy sauce over every mixture on the plate, and then place the pieces of lamb on top of the watermelon mixture on every plate. Sprinkle the chilli, sliced onions, and coriander on top of every plate, and then serve.