There is a food legend that describes Demosthenes, a fourth-century Greek statesman and orator, as the recipient of half a watermelon -- thrown at him as he gave a speech. He calmly put it on his head and thanked the thrower for providing him with a helmet to wear in the fight against Philip of Macedonia. Both food and fashion -- that's a versatile fruit.
These days, rather than helmets, crunchy, crisp and sweet watermelons conjure up thirst-quenching pleasure. Best of all, we can savor the latest research touting the health benefits of ripe red watermelons.
Although watermelon flesh is more than 90 percent water in relation to its weight, the remaining 10 percent is packed with beneficial nutrients such as lycopene, beta carotene, vitamin B6, vitamin C, potassium, thiamin, magnesium, citrulline (an amino acid) and more.
Lycopene plays a part in cardiovascular and bone health; the anti-oxidant beta carotene boosts our immune system. Health scientists continue to study the citrulline in watermelons, which may help prevent excess accumulation of fat in our cells; researchers are also studying possible anti-hypertensive effects of watermelons.
Red-fleshed watermelons contain more lycopene and beta carotene than yellow- and white-fleshed varieties. As watermelons ripen, their flesh turns from white-pink to pink and finally red. Scientists have shown that the nutritive values become more concentrated as the color changes to red. What about the yellow and orange varieties? Watermelons contain so many other phytonutrients, that any variety you eat is good for you and certainly beats popping supplements.
The whole watermelon is edible, even the rind and seeds. When I was a kid, we were told not to swallow the seeds --unless we wanted a watermelon growing inside us. Watermelon seeds have their own nutritional makeup, including proteins, fats, iron and other nutrients. Asian and Middle Eastern cuisines serve the seeds toasted and seasoned with cinnamon or lime juice and chile powder as a snack. Other cultures use the seeds for soups. Seeds have also been used medicinally in China and by Native Americans.
Chinese cuisine may use the rind as a vegetable, stir-fried with olive oil, garlic, chile peppers, scallions and sugar. The Southern United States has its pickled watermelon rind, which has also long been a staple in Asia and Russia. Rind is often used for sour or sweet preserves in addition to pickling. Wine can be made from watermelon juice, and the Russians use the juice to make a hearty beer.
If you have trouble picking a good watermelon, you're not alone. I often see shoppers thumping melons and wonder what special message they're receiving from the interior. Some are listening for a hollow sound while others yearn for a solid sound; both schools believe their method promises a ready-to-eat melon.
My personal methods include looking for a shrunken and shriveled stem -- no stem may indicate an overripe melon. Avoid cracks and bruises on the outside. The bottom -- where the melon sat on the ground -- should have a yellowish area. The yellowing shows chlorophyll loss, which occurs when the fruit is ripe.
I've been told watermelons should be heavy for their size -- but it's not easy to lift large melons in a supermarket to assess their weight-to-size ratio. Buying cut melons may be preferable, where you can see the color of the flesh; look for dark red or intense gold yellow and both should have firm texture. When all else fails, make friends with your produce manager and ask him or her to select the melon -- if it's no good, then you have someone to blame.
Wondering whether to choose organic or not? Watermelons are one of the cleanest non-organic fruits -- very little chemicals are used in their growth cycle.
The refrigerator is not a good place to store a whole, uncut watermelon; just store it out of the sun in a cool place. Once cut, a watermelon should be refrigerated for best flavor. Store cut watermelon in covered containers or with a tight plastic wrap. Be sure to wash the watermelon before you cut it; if it's too big to fit in the sink use a wet towel or cloth to clean it.
The best part is eating! There are so many ways to enjoy this delicious good-for-you fruit: The flesh can be sliced, cubed, pureed or scooped into balls. Look like a pro using the new two-section Progressive Melon Baller/Scoop. A stainless-steel scoop delivers about one-inch balls, while the larger green scoop removes flesh from the rind effortlessly. The two tools (which can be used for any kind of melon) snap together for storing. (Sells for $7.99 at www.chefcentral.com)
In addition to livening up salads, watermelon can be added to lemonade, salsa and other condiments. Purée watermelon, kiwi and other melons with a bit of yogurt for a refreshing cold summer soup. Grill 1-inch-thick slices of watermelon coated with lime juice, honey and chile sauce about two minutes on each side and garnish with chopped fresh cilantro as a great side for grilled meats.
The National Watermelon Board's website, watermelon.org, offers melon recipes for any meal of the day, snacks, drinks and more. Here are two recipes I've adapted from that website -- a refreshing watermelon shake and a tasty glaze for grilled food.
Watermelon, Strawberry, Yogurt Shake
8-ounce container lemon yogurt
2 cups cubed, seeded watermelon
1 pint fresh strawberries, cleaned and hulled
1 medium banana, peeled and sliced
Blend yogurt, watermelon, strawberries and banana until smooth and frothy. Serve immediately.
Watermelon Maple Syrup Glaze
Makes 2 cups
2 cups watermelon puree
Juice of 3 lemons
1 tablespoon lemon zest
1/2 cup maple syrup
1/2 teaspoon cinnamon
1/2 teaspoon ground chipotle pepper, or to taste
Simmer all ingredients together in pan for 15 to 20 minutes until sauce is thick. Spoon over grilled chicken, meat or fish.
Ruth Taber is a member of the International Association of Culinary Professionals; firstname.lastname@example.org.