1
Nadine Greeff/Stocksy
Watermelon Gazpacho
Gazpacho is a chilled soup that is traditionally made with a tomato base. In this refreshing version, watermelon takes center stage for a light, delicious, and hydrating appetizer that is sure to please your palate and your guests! Fresh tomatoes add a double dose of lycopene, a powerful antioxidant best known for its disease fighting powers, according to a study review in Antioxidants.
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
58
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
4 heaping cups fresh watermelon, cubed
1 red bell pepper, stem and seeds removed
3 Roma tomatoes, core removed and halved
1 medium cucumber, seeds removed
1 shallot, skin and ends removed
2 cloves garlic, skin and tough end removed
¼ cup fresh basil or mint leaves
3 tbsp apple cider vinegar
½ tsp ground cumin
1 tsp kosher salt
½ tsp freshly ground black pepper
½ jalapeño pepper, seeds removed (optional)
Directions
1 Place all the ingredients into a blender and blend until smooth, about 30 seconds to 1 minute. Serve immediately or chill until ready to serve. Garnish with additional chopped vegetables, as desired.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
58
total fat
0.4g
saturated fat
0.1g
protein
2g
carbohydrates
14g
fiber
1.7g
sugar
9.7g
added sugar
0g
sodium
192mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Quick & Easy, Appetizer
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2
Adobe Stock
5-Ingredient Watermelon Dessert Pizza
This super simple, no-cook dessert pizza is sure to become a household favorite in no time! The sweetness of the fruits pairs perfectly with the tangy flavor and creamy texture of the Greek yogurt, which is packed with protein, according to the U.S. Department of Agriculture (USDA), while the walnuts add a delightful crunch and heart-healthy omega-3 fats, per the USDA.
contains Tree Nuts, Dairy
4.7 out of 6 reviews
SERVES
6
CALORIES PER SERVING
97
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 1-inch thick round slice of watermelon
½ cup low-fat vanilla Greek yogurt
1 small ripe banana, sliced
½ cup fresh blueberries
¼ cup raw chopped walnuts
Directions
1 Place the watermelon flat on a cutting board or serving plate. Spread an even layer of yogurt over it and top with banana slices, blueberries, and walnuts.
2 Slice into 6 even pieces and serve like pizza.
Nutrition Facts
Amount per serving
Serving size1 slice
calories
97
total fat
4g
saturated fat
0.5g
protein
3g
carbohydrates
15g
fiber
1.4g
sugar
10.4g
added sugar
0g
sodium
11mg
TAGS:
Tree Nuts, Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Low-Sodium, Anti-Inflammatory, Family-Friendly, Quick & Easy, Snack, Dessert
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3
Maria Uspenskaya/iStock
Summer Fruit Skewers
Fresh fruit is a deliciously simple way to get more vitamins, minerals, and fiber into your diet, per Harvard, but presentation is everything! Make a variety of fruits more appealing to even the pickiest of eaters by serving it on a skewer. This recipe also makes for a simple dessert to serve at a party or the perfect potluck contribution!
4.6 out of 5 reviews
SERVES
6
CALORIES PER SERVING
62
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
1½ cups fresh watermelon cubes
1½ cups fresh cantaloupe cubes
2 kiwi, peeled and sliced
2 plums, cut into large chunks
2 fresh apricots, cut into large chunks
12 green grapes
1 lemon, cut into wedges (optional)
¼ tsp kosher salt (optional)
Directions
1 Prepare the fruit and then divide it evenly between the skewers. If desired, drizzle each skewer with lemon juice and a pinch of salt just before serving.
Nutrition Facts
Amount per serving
Serving size2 skewers
calories
62
total fat
0.4g
saturated fat
0.1g
protein
1g
carbohydrates
15g
fiber
1.8g
sugar
12.1g
added sugar
0g
sodium
8mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Fat, Anti-Inflammatory, Family-Friendly, Quick & Easy, Dessert, Snack
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4
iStock
1-Ingredient Watermelon Sorbet
The only thing better than an ice-cold treat on a hot day is one that requires only one ingredientto make! This refreshing watermelon sorbet is as easy as freezing watermelon and pureeing it, but you’ll look like a five-star chef! With only 97 calories per serving and loads of lycopene, vitamins, and minerals, you can happily enjoy this sweet treat as a light dessert all summer long!
4.9 out of 13 reviews
SERVES
2
CALORIES PER SERVING
97
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
4 cups watermelon cubes, frozen
1 lime, juiced (optional)
Directions
1 Place frozen watermelon and lime juice, if using, in a blender or food processor and blend on high until a smooth texture is achieved, pushing ingredients down toward the blade, as needed. Serve immediately.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
97
total fat
0.5g
saturated fat
0.1g
protein
2g
carbohydrates
25g
fiber
1.3g
sugar
19.2g
added sugar
0g
sodium
3mg
TAGS:
Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Fat, Anti-Inflammatory, Quick & Easy, Dessert
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5
Shutterstock
Pickled Watermelon Rind
This easy recipe makes a refreshing snack from the part of the watermelon you usually toss: the rind! That’s right, did you know that the rind is not only edible, but also incredibly good for you?As the Cleveland Clinic states, the rind is actually higher in fiber and lower in sugar than the popular red flesh. Plus, it’s a source of citruline, per theCleveland Clinic, a compound which may help improve blood flow. Enjoy the rind solo, atop salad or toasted piece of bread, or even to top an entree!
5.0 out of 3 reviews
SERVES
12
CALORIES PER SERVING
39
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
50 min
Ingredients
3 cups watermelon rind, dark green skin removed
1 cup distilled white vinegar
¾ cup water
⅓ cup granulated sugar
1 tbsp kosher salt
1 tsp grated fresh ginger (optional)
Directions
1 In a medium saucepan over medium heat, bring vinegar, water, sugar, salt, and ginger (if using) to a boil. Carefully add watermelon rind and return the mixture to a boil. Remove from the heat and allow to cool for 30 minutes.
2 Transfer the watermelon rind and liquid to a cleaned and sanitized quart-sized mason jar. Store in the refrigerator for up to one month.
Nutrition Facts
Amount per serving
Serving size¼ cup
calories
39
total fat
0g
saturated fat
0g
protein
0g
carbohydrates
10g
fiber
1.3g
sugar
5.8g
added sugar
5.6g
sodium
281mg
Tips
Use a sharp vegetable peeler to remove all of the dark green skin before the watermelon is sliced. Feel free to leave a small amount of the red flesh on the rind for a lovely ombre color in the final product!
TAGS:
Gluten-free, Vegetarian, Vegan, Low-Calorie, Low-Fat, Snack
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Mexican Fruit Salad
This zesty fruit salad gets its kick fromTajin, a spicy Mexicanseasoning. Sweet, salty, and spicy all at once, this simple dessert is a treat for your taste buds and a boon to your health. Jicama is a lesser known veggie that is packed with microbiome-friendly prebiotic fiber, notes the Cleveland Clinic, making it a great addition to a gut-friendly diet.
5.0 out of 4 reviews
SERVES
6
CALORIES PER SERVING
121
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 cups chopped watermelon
2 cups chopped fresh pineapple
2 mangoes, cubed
1 cup julienned jicama
1 cucumber, chopped (optional)
2 limes, cut into wedges
1 tsp Tajin seasoning
Directions
1 Place watermelon, pineapple, mango, jicama, and cucumber (if using) into a large serving bowl. Top with lime juice and Tajin and toss gently to evenly coat all ingredients.
Nutrition Facts
Amount per serving
Serving sizeAbout 1 cup
calories
121
total fat
1g
saturated fat
0.1g
protein
2g
carbohydrates
31g
fiber
3.8g
sugar
24.4g
added sugar
0g
sodium
126mg
TAGS:
Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Fat, Anti-Inflammatory, Family-Friendly, Snack, Dessert
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7
Adobe Stock
Watermelon Salsa
If you’ve never tried watermelon salsa, you’re in for a huge treat! Watermelon contains 91 percent water, per theUSDA, as well as high amounts of an antioxidant called lycopene, which Harvard states may help improve cholesterol and blood pressure levels, and, as a result, heart health. This watermelon salsa recipe uses fresh mint and cilantro for flavor. If you’re not a fan of cilantro, you’re not alone, and this salsa will still be tasty if you omit it from the recipe.
5.0 out of 1 reviews
SERVES
12
CALORIES PER SERVING
40
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
1 hr 10 min
Ingredients
3 cups diced watermelon
3 cups diced mango or fresh pineapple
½ medium red onion, diced
1 jalapeño, stem and seeds removed, minced
1 lime, zested and juiced
¼ cup fresh mint leaves, finely chopped
¼ cup fresh cilantro leaves, finely chopped
Directions
1 In a mixing bowl, toss all ingredients to combine. If possible, allow mixture to sit for at least 1 hour for flavors to develop.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
40
total fat
0.2g
saturated fat
0.1g
protein
1g
carbohydrates
10g
fiber
1g
sugar
8.2g
added sugar
0g
sodium
1mg
TAGS:
Gluten-free, Anti-Inflammatory, Diabetes-Friendly, Low-Fat, Low-Sodium, Heart-Healthy, Vegetarian, Vegan, Paleo Diet, Whole30 Diet
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8
Kirsty Begg/Stocksy
Watermelon Raspberry Slushie
Watermelon is a rich source of the powerful antioxidant lycopene, according to the U.S. Department of Agriculture (USDA), which can improve heart health and even help prevent certain types of cancer, according to a meta-analysis. As described in a review, raspberries are rich in antioxidants with anticancer and anti-inflammatory properties that also help lower blood pressure levels and possibly reduce the risk of Alzheimer’s disease.
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
129
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
8 cups cubed watermelon (4 cups frozen, 4 cups fresh)
2 cups frozen raspberries
2 limes, juiced
Directions
1 Blendfrozen and fresh watermelon, raspberries, and lime juice in a blenderuntil smooth. Serve immediately.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
129
total fat
1g
saturated fat
0g
protein
3g
carbohydrates
32g
fiber
6g
sugar
22g
added sugar
0g
sodium
TAGS:
Anti-Inflammatory, Beverage, Heart-Healthy, Gluten-free, High-Fiber, Low-Fat, Family-Friendly, Mediterranean, Quick & Easy, Vegan, Vegetarian
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9
Getty Images
Watermelon, Cucumber, and Feta Salad
Sweet and salty combine to create this summer dish. At face value, the combo may sound strange, but your taste buds will delight at this flavor medley, and your hydration status will benefit, too. According to the National Academy of Sciences, about 20 percent of our hydration should come from the foods we eat. Watermelon and cucumbers are two of the most water-packed produce choices out there, at 91 percent and 95 percent water, respectively, according to the USDA. Watermelon will also give you a healthy dose of the carotenoid lycopene, a powerful antioxidant linked to lower risk of cancer, heart disease, and age-related heart disease, according to the Mayo Clinic.
contains Dairy
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
150
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
1 mini watermelon (or ½ regular watermelon), rind removed, cubed (about 4 cups)
2 English cucumbers, peel intact, chopped
¼ cup crumbled feta cheese
2 limes, juiced
2 tbsp grapeseed oil or light-flavored olive oil
Kosher salt and freshly ground black pepper to taste
2 tbsp chopped fresh mint
Directions
1 In a large bowl, combine watermelon, cucumbers, and feta cheese.
2 In a small bowl, whisk together lime juice, grapeseed oil, salt, and pepper. Pour dressing over watermelon and cucumber mixture and toss lightly to evenly coat.
3 Top with fresh mint and serve.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
150
total fat
9g
saturated fat
2g
protein
3g
carbohydrates
21g
fiber
2g
sugar
16g
added sugar
0g
sodium
210mg
TAGS:
Dairy, Gluten-free, Family-Friendly, Side Dish, Mediterranean, Quick & Easy, Vegetarian, Appetizer
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10
Suchita Kalele/Stocksy
Next-Level Fruit Salad
This colorful fruit salad, served with a light lemon poppy seed dressing, is brimming withvitamin C, a powerful antioxidant that helps protect your cells from damage caused by free radicals, compounds associated with aging and chronic diseases. Persian cucumbers, a smaller and more tender variety, keep it from getting overly sweet.
contains Dairy
5.0 out of 3 reviews
SERVES
6
CALORIES PER SERVING
250
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
20 min
TOTAL TIME
20 min
Ingredients
3 kiwi, sliced into rounds
3 apricots or peaches, thinly sliced
1 quart strawberries, washed, stemmed, and quartered
1 small watermelon or ½ traditional watermelon, rind removed, cut into small slices
3 Persian cucumbers, sliced into rounds
1 lemon, juiced
2 tbsp grapeseed or light-flavored olive oil
1 tbsp honey
2 tsp poppy seeds
¼ cup crumbled feta cheese
2 tbsp finely chopped fresh mint leaves (plus more for garnish)
Directions
1 In a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.
2 In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.
3 Sprinkle feta and mint over salad just before serving.
Nutrition Facts
Amount per serving
Serving sizeabout 2 cups
calories
250
total fat
7g
saturated fat
1.5g
protein
4g
carbohydrates
49g
fiber
5g
sugar
42g
added sugar
3g
sodium
60mg
TAGS:
Dairy, Anti-Inflammatory, Dessert, Heart-Healthy, Gluten-free, High-Fiber, Family-Friendly, Low-Sodium, Mediterranean, Vegetarian