The Forgotten Fruit…. Watermelon

The FORGotten Fruit… Watermelon


There is a commonly eaten fruit out there that I constantly forget about until it is sitting right in front of me…. Watermelon. I wouldn’t put watermelon in the top five of my favorite fruits, but I have no issues with it.

It’s no secret that watermelon is around everywhere this time of year, and last week I had the privilege of eating large chunks of it in a fruit cup. That got me thinking that watermelon is a very underrated fruit. There are tons of benefits to watermelon that are easily forgotten. Here are just a few

1. Hydration. Watermelon is basically water. It’s actually up to 92% water. That is incredible. That is also why watermelon can feel so refreshing. So after being in the hot sun all day, working, or if you just have trouble drinking enough water during the day grabbing a nice slice of watermelon can really help really help hydrate your body!

2. Muscle Soreness. Due to the amino acids in watermelon and watermelon juice, it has a positive effect on relieving muscle soreness in the body. Watermelon also has the ability to replenish electrolytes. So, after a tough workout have some watermelon to gain the benefits

3. Vitamin A. Watermelon is great source of Vitamin A. Vitamin A is essential for the growth of bodily tissues. It is very beneficial to keep your hair and skin moisturized and healthy.

4.Choline. Choline is an abundant nutrient found in watermelon that is beneficial in a variety of ways. Choline helps aid the body in sleep, learning and memory, inflammation, muscle memory, and assists in fat absorption.

5. Digestion. Due to the fact that watermelon is high in fiber and has a high concentration of water it helps aid in the regulation of the digestive system.

There are a ton of benefits to watermelon that most people aren’t aware of. Watermelon may not be the tastiest fruit on the market, but there are ways to dress it up and make it a little more fun to eat!

For a refreshing fun drink try making Watermelon Aqua Fresca:

  • 6 cups chopped watermelon
  • juice of 1-1/2 limes (plus wedges for garnish)
  • 3/4 cup water
  • 4 sprigs fresh mint (spearmint not peppermint)
  1. Add watermelon, lime juice, and water to a blender then blend until very smooth. Strain liquid through a fine mesh sieve into a pitcher then add mint sprigs and refrigerate for 30 minutes. Add ice to the pitcher then serve with fresh lime wedges for garnish.                (found from

Watermelon-Agua-Fresca-iowagirleats-01 Grilling out or having a fun dinner party this summer? Try this fun Watermelon Goat Cheese appetizer! (From:

  • 2 small Dulcinea watermelons (or 1 large regular watermelon)
  • 6-8 ounces goat cheese
  • 1-2 tablespoons of milk
  • 1 Persian cucumber
  • A couple of limes
  1. Wash watermelons well. Cut a thin slice off one side to give you a flat surface. Roll melon to flat side (which provides stability for cutting the melon) and cut 1″ wide pieces of watermelon. Lay pieces flat and using a 1 1/4″-1 1/2″ round or square cookie cutter, cut pieces of melon.
  2. With the small end of a melon baller tool, cut little half rounds out of the center of the piece. Whip goat cheese and milk together until creamy. The amount you use will depend on your goat cheese. Place the cheese into a piping bag fitted with a star tip and pipe into the indentations. Garnish with a little slice of cucumber. Place on a flat plate, squeeze lime juice over the top and serve.


For fun salad to throw on the table or eat as a snack during the day try this Watermelon, Feta, and Mint Salad     (From:

  • 1 small seedless watermelon (about 2-3 pounds)
  • ¾ cup fresh mint leaves, divided
  • 1 tablespoon sugar
  • 2 tablespoons rice vinegar
  • 1 tablespoon fresh lime juice
  • 3 tablespoons extra virgin olive oil
  • Salt and freshly ground black pepper, to taste
  • 6 ounces feta cheese, crumbled in small pieces
  1. Cut watermelon flesh into 1-inch cubes, removing seeds as needed. Place in individual serving bowls.
  2. In a small food processor, combine ½ cup of the mint leaves and the sugar. Process until well blended and the mint leaves are chopped. Add the vinegar, lime juice and process again until mixed. Add the olive oil and process again until well blended. Pour dressing into a small pitcher and add a pinch each of salt and pepper to taste, stirring with a spoon to combine.
  3. Sprinkle the feta cheese crumbles over the watermelon cubes that were placed in each bowl. Then lightly drizzle the dressing over each serving. Garnish with remaining mint leaves. Serve immediately.

Feel like getting fancy? Try this delicious treat Grilled Watermelon with Honey Glad Mandarin (From:


  • Sliced watermelon
  • Peeled mandarin
  • 2 Tablespoons of honey
  • Handful muesli of your choice
  • 1 small pot of yoghurt to serve


Using a griddle (if you want the seared lines across the slices) or shallow frying pan, brush your watermelon slices and mandarin segments with honey and cook on a medium/high heat for 8 minutes on each side.

The honey will caramelise slightly and the natural water in the watermelon stops it from sticking.

Take off the heat and layer up your watermelon. Sprinkle with muesli and mandarin and top with a dollop of yoghurt.


For more fun ideas on how to incorporate watermelon into your meals visit 

Enjoy the summer sun and refresh yourself with some watermelon!

❤ RK


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